Needleless to say...

[BigRedneck]

Haven't posted a journal in ages, so I figured what the hell. I've got some free time at work. I'm not training for anything in particular right now, may get back into competing (powerlifting) in the fall. We'll see.

I'm just running a basic progression for bench & squat. Starting low on heavy bench day, only around 50%. But it's a 12 week progression, so it will get heavy down the road. Accessory work is higher %s though. For deads, I just alternate between rack pulls for reps (usually 5s) and singles from the floor. All pulling is done after squatting.

I run a 3/week cycle right now.
1 - Heavy bench
2 - Squat/DL
3 - Speed bench.


Here's today, squats & pulls (excluding warm ups)

SQUAT
275 2x5
295 2x5
315x5
**All easy sets, been box squatting for the last 12 weeks so just getting acclimated to free squatting again.

RACK PULLS (below knee)
405x5
455 2x5
475x5
495x5
**NTF

LEG PRESS
5pps 4x12-15

45 DEGREE HYPERSBW 3x15-20
**Paused at bottom & top.

A little core work and stretching.

Speed bench and some recovery work tomorrow. I usually have a rest/recovery day between sessions, but I'm behind due to coming back from vacation. Going to get a s***load of chinese food right now.

Later.

[BigRedneck]

Quick recovery day today, skipped speed bench. My percentages are so low on my heavy bench day, it's basically speed work for the first few weeks anyway. I'll get back to my regular schedule next week.

45-60 seconds rest between everything today.

Dynamic warm up for 10 minutes
Pause squats: 4x10 @ 135 hams to calves to get a really good stretch
Dimel Deads: 3x20 @ 155
Adductor/Abductor Machines: 3x15 each
Leg curl: 2x20 @ 2ps
Stretching
Incline walk x 15 minutes

[BigRedneck]

Today, heavy bench day. Working weights are still crazy light since I'm very early on in my 12 week cycle. Pretty much speed work still.

BENCH
205 8x3
**Fast & easy

RACK LOCKOUTS (3-4 board height)
275 2x5
295 2x5
315x5
335x5
**315 went up so fast, I added a set

DB BENCH
85x12
95x12/9

SKULLCRUSHERS 3x15
FACE PULL/LOW PULLEY ROW SUPERSET 3x15/15

15 minute incline walk and done.

[DCBliever]

So how about some stats, best lifts, competition weight class? Looks like a good journal

[BigRedneck]

Weighing 235 right now. Best gym lifts (haven't competed for a few years) with belt only:
Squat 455
Bench 345
Deadlift 575

[DCBliever]

Weighing 235 right now. Best gym lifts (haven't competed for a few years) with belt only:
Squat 455
Bench 345
Deadlift 575

fuck you guys and your deadlifts, lol, good numbers

[BigRedneck]

Thanks DCB! Here's today, SQ/DL day.

Dynamic warm up with planks @ 2x45 seconds

SQUAT
315 5x5

DEADLIFT
405x1
455x1
495x1
525x1x1
**Went to Gold's today, they have those crappy octagon plates, HORRIBLE to deadlift with. Like pulling in a machine, kept numbers a little lower because of it.

GOOD MORNINGS
185 3x10
**All done to parallel, DL stance

HANGING LEG RAISE - BW 3x10
SEATED CALVES - 3x10

[BigRedneck]

Got in a bench session on vacation. Just back yesterday. This is my last sq/dl day, going to a 4 day split for a few months. I'll have a ME SQ/DE DL day and DE SQ/ME DL day rather than just one sq/dl day.

Today:

SQUAT
315 2x3
345 2x3
365x3

RACK PULL (Below Knee)
405x5
455x5
475x5
495x5

LEG PRESS
5ppsx12
6ppsx12
7pps 2x10

SEATED CALVES 3x15
45 DEGREE HYPERS 3x20

Felt dehydrated from not drinking enough water for the last few days at the beach. Diet has been garbage also, back on track today.

[BigRedneck]

Quick DE bench day today.

DE BENCH + MONSTER MINIS
155 8x3

DECLINE CGBP
225 4x8

NEUTRAL GRIP CLOSE GRIP DB EXTENSION/PRESS COMBO THING THAT I CAME UP WITH
50sx15
60s 3x10

BRADFORD PRESS
95 4x6

REVERSE PEC DECK
3x15

Done in about an hour. Throwing down a large Papa Johns thin crust w/chicken, pepperoni & sausage right now.

[ThomasG123]

Wait a sec... Are you doing 5/3/1 or westside?

[BigRedneck]

Wait a sec... Are you doing 5/3/1 or westside?

Neither, just a split I put together. Has components that work for me from lots of 'programs' I've used over the years.

[BigRedneck]

Last couple sessions:

ME SQUAT/DE DL
Squats - Doubles up to 405
Speed Pulls vs. Short Med Bands - 6x1
Leg Press - 2x12
Seated GMs - Up to 225x10
Seated Calves - 3x15
Hanging Leg Raise - 3x10

DE BENCH
DE Bench + Short Monster Minis
155 8x3
Singles up to 255

Incline CGBP - 155x10, 185x8/8/5/5
BigRedneck DB Extensions - 60s 3x10
Bradford Press - 95 4x5
Face Pulls - 4 sets 10-20 reps

[mark!]

Neither, just a split I put together. Has components that work for me from lots of 'programs' I've used over the years.

Sounds like my mutt program, not 5/3/1, not westside, but things taken from both that work, I like it. And reference your post about non-round plate deadlifts...it's the worst thing ever. Solid work man, will be following along.

[BigRedneck]

Thanks mark

[BigRedneck]

Tonight's session was 31 flavors of awesomeness. DE squat/ME DL day.

DE Box Squat + Green Bands
245 8x3
**Below parallel

Zercher Pin Pulls
275x3
315x3
345x3
365x3
385x3
**Just below parallel squat position at bottom

SLDL
315 3x8
**Plates almost to floor, pause @ bottom.

Wide Grip Pulldowns
3x12

Standing Rope Ab Pulldowns
4 sets 10-15 reps

Stretching and done.