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  • Needleless to say...

    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.
    "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

    Journal

  • #2
    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
    "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

    Journal

    Comment


    • #3
      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.
      "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

      Journal

      Comment


      • #4
        So how about some stats, best lifts, competition weight class? Looks like a good journal
        For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

        Comment


        • #5
          Weighing 235 right now. Best gym lifts (haven't competed for a few years) with belt only:
          Squat 455
          Bench 345
          Deadlift 575
          "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

          Journal

          Comment


          • #6
            Originally posted by BigRedneck View Post
            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
            For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

            Comment


            • #7
              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
              "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

              Journal

              Comment


              • #8
                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.
                "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                Journal

                Comment


                • #9
                  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.
                  "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                  Journal

                  Comment


                  • #10
                    Wait a sec... Are you doing 5/3/1 or westside?
                    WestSide is the Best Side.
                    21 Years old
                    5'10 198'er
                    Squat-540(wraps) 501.5(Raw)
                    Bench:355(raw)
                    Deadlift:530(raw)
                    My Journal

                    Comment


                    • #11
                      Originally posted by ThomasG123 View Post
                      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.
                      "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                      Journal

                      Comment


                      • #12
                        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
                        "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                        Journal

                        Comment


                        • #13
                          Originally posted by BigRedneck View Post
                          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.
                          …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

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                          • #14
                            Thanks mark
                            "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                            Journal

                            Comment


                            • #15
                              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.
                              "Nobody gives a **** about your six pack when you weigh 175 pounds". -M.R.

                              Journal

                              Comment

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