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  #21  
Old 07-09-2010, 07:50 PM
ElitePL242 ElitePL242 is offline
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bench day

bench, 83%
330x5
330x5
330x5

bench 2bd
345x5

bench 3bd
355x5

close grip
295x5
305x5
315x5

military
165x5
165x5
165x5

russian twists
30x12
30x12
30x12

rotator cuff


bench felt moderate. board work felt better. had to break out some ammonia for this too. the rest was gravy.
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  #22  
Old 07-17-2010, 12:12 AM
ElitePL242 ElitePL242 is offline
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did my deadlift and squat days last week. i'm not going to post them because i started a off-season peaking cycle this week. here's how bench went:


bench, 70%
280x10
280x10
280x8

bench 3bd, 75%
300x10

close grip
245x10
245x10
245x10
245x9

military, 60%
150x10
150x10
150x10

front raises
45x10

rear raises
55x10

russian twists
bw x failure (42)

rotator cuff


first and first half of bench sets felt good, then fatigue set in from workload. 3bd was tough, but got them all. i'm still sore from this.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #23  
Old 07-17-2010, 12:15 AM
ElitePL242 ElitePL242 is offline
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deadlift day

deadlift, 70%
420x10
420x10

bent row
405x10
405x10

lat pulldown
stack -1 x10
stack x10

shrugs
515x10
515x10
515x10

ez curls
35x10
35x10

concentration curl
30x10


deadlift felt good. 2nd set felt really good. rows were tough. the rest was gravy. i definitely underestimated this peaking cycle. now for some steak and potatoes.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #24  
Old 07-21-2010, 11:49 PM
ElitePL242 ElitePL242 is offline
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squat day

squat, 70%
420x10
420x10
420x10


ended the workout here because my back was giving me troubles, not good. i decided to take the next week off to heal before i start this again.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #25  
Old 07-22-2010, 12:41 AM
WorkoutMchne WorkoutMchne is offline
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I would like to request more videos when you are healthy again. Secondly, I would like to request my phone call for an update on your life after graduation.
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Mike Zourdos, Ph.D., CSCS
Assistant Professor
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Florida Atlantic University
USAPL Raw Lifter
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  #26  
Old 08-21-2010, 06:28 PM
ElitePL242 ElitePL242 is offline
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wow, i haven't posted in a month. haha oops. anyways, i took 2 weeks off because i did some crazy damage to my lower back, luckily it was only muscular. i couldn't bend over to put socks on the day after. but it's back to 100%.

i restarted the peaking cycle i was doing when i got injured and am now towards the end of the 3rd week. i'll try and give a quick recap of what went on during the first 2.5 weeks.

bench:
280x10x3
290x9x3 (felt awful)
305x8x3 (best week so far)

deadlift:
420x10x2
440x9x2
455x8x2 (first set sucked, second set was much better. i basically have to fix my warmup.)

squat:
420x10x3
440x9x3 (kicked my butt. puked a bunch during the workout. i think i ate some moldy bread or something before my workout.)

tomorrow is squat day #3.

in other news i will be going back to school for 3 more classes to finish my undergraduate work at kent state. i spoke to the head s&c coach there about an internship and he said there is 1 spot left open out of 2 total. my fingers are crossed.

mike, i'll give you a call tomorrow to catch up with the reading assignment you gave me.

----------

"i do it because i can, i can because i want to, i want to because you said i couldn't"
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #27  
Old 09-15-2010, 03:31 AM
ElitePL242 ElitePL242 is offline
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ok, i really need to start updating this thing more often.

my peaking cycle is still going pretty well. the last few weeks have been as follows:

bench: (has been feeling pretty good lately, close grip is definitely getting stronger)
320x3x7
330x3x6
340x3x5

deadlift:
475x2x7 (felt good and easy)
490x2x6
510x2x5 (ripped my hand open on 5th rep of set 2, blood everywhere, taped it up and finished the workout)

squat:
475x3x7
490x3x6
510x3x5

the lifting so far has been pretty good, except deadlift. but then again, that's a totally different kind of beast. i'll try to get a video of my deadlift session this friday. it's weird because the first rep will be surprisingly heavy and then i completely forget about the rest of the set, almost like i blackout. i do them, i just forget about the set when i'm done.


in other news, i didn't get the 1 position i was going for because the coach didn't hear from me and filled it anyway. it ended up working out better for me because the other head s&c coach works with the outdoor sports (the ones i wanted) and works at a better facility and i got an internship position. so from waking up at 4:30am every morning to getting home at 9:00pm, with class mixed in, i've been pretty busy.


mike, i will call you tomorrow probably around 1ish and then again at 6ish if i don't get you the first time. thursday i will most likely be busy all day. then i will try again on friday. the agenda to talk about:
- usual stuff about how not normal we are
- talk of how we will both be the first to total 3000lbs
- throw around diet ideas
- future training ideas
- a better warmup protocol
- your excellent paper (which is still a secret btw)
- travel plans for a winter trip down to florida to finally make worlds collide


as you can tell, i am excited about everything and for the first time in a while, extremely motivated to succeed.


extra: while i was squatting the other day, a guy that started lifting this summer did a full rom bodyweight dip x5 (when 4 weeks ago he couldn't even do 1) started celebrating with the rest of his buddies (which i was ok with). i then went on to tell him "why are you celebrating? now you have to get 6." at that point it occurred to me how unnatural my thinking process is to normal people.


“each time we face our fear, we gain strength, courage, and confidence in the doing.”
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

Last edited by ElitePL242; 09-15-2010 at 03:39 AM.
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  #28  
Old 09-19-2010, 05:13 AM
ElitePL242 ElitePL242 is offline
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bench day from 9/15:

bench, 87.5%
350x4
350x4
350x4

bench 3bd, 92.5%
370x4

negative, 102.5%
410x1

close grip
325x4
325x4
325x4
325x4

military
185x4
185x4

front raise
55x11

rear raise
65x11

russian twists
rotator cuff


felt pretty good. the regular bench sets could feel better but still not too bad at this point. the negative felt pretty heavy. the rest was good.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #29  
Old 09-19-2010, 05:17 AM
ElitePL242 ElitePL242 is offline
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deadlift day from 9/17:

deadlift, 87.5%
525x4 (http://www.youtube.com/watch?v=GVuRiv-18x0) (video aspect ratio is off so i look short and fat)
525x4

rows
415x4
415x4

shrugs
605x8
605x8
605x8

ez bar curl
120x5
120x5

concentration curl
45x8


deadlift sets felt strong. probably could have gotten 6-7 reps on my first set. my hand also held up when i thought it was going to get demolished today.

fixed the aspect ratio problem: http://www.youtube.com/watch?v=slSoXIsDrvQ
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

Last edited by ElitePL242; 09-19-2010 at 11:39 PM.
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  #30  
Old 09-26-2010, 02:41 PM
ElitePL242 ElitePL242 is offline
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deadlift day from 9/24:

deadlift, 90%
540x3
540x3

rows
435x3
435x3

shrugs
635x8
635x8
635x8

ez bar curl
140x4
140x4


deadlift felt pretty good. probably could've gotten 4, maybe 5, on the first set. the rest felt good.

i also got to basically max out the space on the bar this week. the plates we have are thicker than most so the bar was almost used up on my deadlifts and shrugs. it looked wicked cool.


also starting to plan my next cycle. will be a strength/speed hybrid cycle for about 6 weeks for 4 days/week, with 1 day being dedicated to speed bench. it will include speed reps with chains (have access to chains again), GHRs and/or band GHRs, sled pulls/pushes, deficit deads in a sumo stance (first time in sumo), etc. i'm pumped.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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