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#1
05-04-2013, 07:29 PM
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OFFSEASON Training into Contest prep for 2014
I have never done a journal before and figured no better time than now. I am in offseason right now just trying to make improvements and strength gains leading into next April when i will start prep again. Currently running a modified 5/3/1 program with smolov jr for bench. i have always had a sucky bench press and didnt do it because of it,but really making it a priority now. this forum has alot of great information and smarty guys so im always willing to take so advice.
nutrition is 210p/320-370c/65-70f this weeks workout so far monday would have been oh press day of 5/3/1 but decided to avoid it because of all the pressing i will be doing bench 185x6x6 day1 all the last reps are paused for 2 seconds dips bw+45x10,10,10,10 db shoulder press 70'sx3x10 shrugs 225x3x12 1arm db extensions 35x3x10 tuesday 5/3/1 deadlifts goal 3 reps 325x3 was goal got 8 then decided to see what my true 1mr max was have never really done 355x2,365x3,385x2,395x1,405x2x1 all coventional style then drop to 315x2x5 then 1 set 315x10 all sumo hipp abbduction 170x3x15 called it a day after that Wenesday bench day 195x7x5 all paused for 2 seconds on last reps chins bwx3x8 incline curls 25lbsx2x12 tem 4-0-4 very slow in controlled due to left bicep tendon which has been acting up but lately been much better still taking it easy. thursday squats goal was 305x3 got 12 leg extension 160x3x15 lying leg curl 140x3x12 had to squat a day early because of work and the other owner of the store going down to the Pro Bowl in VA. lower back was alittle sore but went easy enough friday off saturday bench 205x8x4 paused all last reps for 2 seconds that was all bench again tomorrow see what happens 
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#2
05-05-2013, 03:05 AM
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Logged in.
__________________
 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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#3
05-05-2013, 02:49 PM
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so benching again today to be honest was a little intimidating but nailed it
225x10x3 with all pauses on all last rep for each set cable rows 140x3x12 pushdowns 150x3x12 adding ten pounds to all bench for next block hope it goes well
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#4
05-06-2013, 06:24 PM
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dead lift day
135x5,185x5,225x8,275x3,315x3x goal was 348x3 bumped up the weight to 355x10 then dropped to 315 sumo for 12 bw+10lb chins x8,5,7 took more rest on the last set and got more reps use to a fast pace so some times have to catch myself and slow down. lying leg curls 115x12,120x12,125x12 reverse pec deck 105x12,11 thats all for this workout benching again tomorrw second block of smolov jr bench so its 195x6x6
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#5
05-07-2013, 08:54 PM
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so another day done
hit my goal of 195x6x6 with all last reps paused bw dip +50lbx3x8 shoulder DB press 75'sx3x10 1 arm over head ext 30'sx3x15 s/s face pulls 100x3x12 hammer curls 20x12,25x12,12 taking it slow with my bicep tendon issues in my left arm.
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#6
05-08-2013, 11:40 AM
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Quote:
__________________
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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#7
05-08-2013, 05:34 PM
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hmm...i don't feel it during any pressing movement and barely now on any rowing or pulling, but i do notice it on curling and my arms are not a strong point to begin with. i am thinking of trying out some occlusion for biceps, i have never tried it .
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#8
05-09-2013, 06:50 PM
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pretty happy with today's lift and glad i tried some occlusion training stuffs intense !
bench 205x7x5 all last reps paused flys s/s with v-grips pull downs 80x3x15/140x3x12 t-bars rows 60lbsx12,85x12,110x12,135x8,160x8,8 drop 110x8 drop 85x13 preacher(occlusion) 25x30 wait 1 minute 12 wait 1 minute 12...arms were in pain. totally different feeling stuffs unreal.
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#9
05-13-2013, 04:43 PM
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so have to recap a couple days here. next day was off
then legs 5/3/1 squats friday goal was 310x3 i did 315x8 and did a second set of 6 the drop to 225x6 all paused rdl with DB's 65'sx12, 75x12,85x12,95x12 leg extensions 175x12,12,12 lying leg curl 130x10,10,10 hip abbucution 175x15,15,15 honestly on squats wasnt as strong as i was hoping but is what it is. i had to push a legs back a day and it always effects me(as the weights being much heavier than i feel they should be) saturday smolov bench 220x8x4 hit all the reps and still managed to pause all the last reps incline db went higher than normal .usually use a 30 degree angle and went 65 angle 65'sx10,75'sx10,85'sx10,95x10 100'sx6 will start heavier next time for sure cable row 150x10,10,10 calbe laterals 20lbsx3x15 occlusion for bi's again 25lb preacher x30x15x12 happy with the workout and how it went
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#10
05-14-2013, 01:01 PM
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mondays 5/13/13
deadlift warmp ups 185x5,225x5,275x3,315x2,335x1 365x5,5,5,4 wanted to try to get 5x5 but clearly that wasnt happening did squats on friday and could be why i felt my lower back was a bit smoked earlier han normal not sure but oh well happy either way last bench of the second block of smolov bench 235x10x3 got all and still managed to pause all the last reps. very happy with this program so far.
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