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  • Ender's Game Plan

    Hey guys. I've been lurking around here for a while, reading other people's journals and reading all the DC stickies.

    Here's a little about me:

    I'll be 32 next month, am 5'11" and about 206 lbs right now at about 15-16% BF. I just started cutting again and will probably try to lose a pound or so a week until I hit 195 or a little less. I'd like to see some abs show up for once.

    I did sports year round all throughout junior high and high school and was on the rowing team while I was in college. I started lifting weights in 7th grade and stuck with it pretty faithfully until I got in a bad car accident five years ago and jacked up my neck and shoulders. I finally recovered enough to start getting serious about lifting again in the middle of last year. When I was younger I spent too much time working chest and not enough time working by back and legs so I've been trying to make up that lately.

    I've been doing Jim Wendler's 5/3/1 program ever since I started lifting again and have good results and seen constant strength gains with it.

    Based on reps, my estimated 1 Rep Maxes right now are:

    Bench: 350
    Squat: 280
    Military Press: 160
    Deadlift: 360

    Short term goal: Keep strength slowly increasing while lower BF %.

    Long term goal: Put on some muscle mass and bump those 1RM's considerably. I'd like to see 400+ for Bench, Squat and DL and 200+ for Military Press.


    My lifting schedule is usually:

    Thursday: Squats
    Friday: Bench
    Sunday: Deadlift
    Tuesday: Military Press

    I'm very interested in DoggCrapp training and will continue to read up on it while I'm doing my cut and then will decide whether I want to try it or stick with 5/3/1.

    Constructive criticism on my workouts is always welcome.
    My workout journal: http://intensemuscle.com/showthread.php?t=46513

  • #2
    March 1, 2012 – Squats Focus






    Warm up:

    10 minutes on an elliptical


    Stretching/Rolling

    Warm up sets (all squats):

    10 x 105
    5 x 135
    3 x 155


    I also mixed in three easy sets (10 reps each set) of BW Neutral Grip Pull-ups with the warm up sets.

    Working sets (all squats were done as low as I could go)



    Squats 5 x 165
    Squats 5 x 190
    Squats 12 x 215



    ^I forgot to adjust the safety bars on the power rack or I would have tried for another couple reps. Someone had them set really low from doing shrugs or rack deads. I was too busy cleaning up the rest of the mess the "powerlifters" left out last night when they left to remember to fix that.



    Assistance Work


    Leg Press 10 x 4 PPS
    Calf Presses 20 x 4 PPS
    Butt Blaster (a leg at a time) 12 x 17 plates (not sure of weight)
    SL BB Good Mornings 15 x 75
    Leg Press 10 x 4 PPS
    Calf Presses 20 x 4 PPS
    Butt Blaster (a leg at a time) 12 x 17 plates (not sure of weight)
    SL BB Good Mornings 15 x 75
    Leg Press 10 x 4 PPS
    Calf Presses 20 x 4 PPS
    Butt Blaster (a leg at a time) 12 x 17 plates (not sure of weight)
    SL BB Good Mornings 15 x 75


    The Butt Blaster machine feels like it does a really good job hitting my hamstrings and they're lagging behind my quads a little so I figure I use this ridiculous looking thing if it helps!



    Lying Leg Curls 12 x 190
    Leg Extensions 12 x 220
    Decline Situps 16 x BW+25 (Straight up)
    Lying Leg Curls 12 x 190
    Leg Extensions 12 x 220
    Decline Situps 16 x BW+25 (Alternating)

    ^I ran out of time this morning or I'd have done a couple more sets of each of the last 3 exercises.


    More stretching

    Cooldown
    My workout journal: http://intensemuscle.com/showthread.php?t=46513

    Comment


    • #3
      March 2, 2012 – Bench Focus



      Great workout this morning! I did rest pause sets for my final sets of everything except bench and it felt like I really hit everything really well!


      Warm up:

      8 minutes on an elliptical

      Stretching



      Warm up sets (light benching mixed with BW Dips)

      BB Bench 10 x 135
      Dips 20 x BW
      BB Bench 5 x 160
      Dips 20 x BW
      BB Bench 3 x 190


      Working sets


      BB Bench 5 x 205
      BB Bench 5 x 240
      BB Bench 8 x 270

      I should have tried for a least one more rep since I did 275x9 a couple weeks ago.



      Assistance work

      Hammer Strength Incline 12 x 2 PPS
      Weighted Dips 10 x BW+60
      Face Pulls 10 x 8 plates (no weight shown)
      Hammer Strength Incline 10 x 3 PPS
      Weighted Dips 8 x BW+60
      Face Pulls 12 x 8 plates (no weight shown)
      Hammer Strength Incline 8,3,1 (rest pause) x 3 PPS
      Weighted Dips 8,5,3 (rest pause) x BW+45
      Weighted Dips 8 (to finish above rp set) x BW
      Face Pulls 12,8,6,3 (rest pause) x 8 plates (no weight shown)



      Cable Cross 16 x 40
      Tricep Pushdowns 12 x stack (14 plates)
      Cable Cross 12 x 40
      Tricep Pushdowns 12 x stack (14 plates)
      Cable Cross 12,6,4,1 (rest pause) x 40
      Tricep Pushdowns 12,8,6,3 (rest pause) x stack (14 plates)



      Stretching



      Cardio

      Dog jog/walk.


      Deadlift focus workout Sunday.
      My workout journal: http://intensemuscle.com/showthread.php?t=46513

      Comment


      • #4
        Good book (Ender's Game). Nice.

        Good luck on the cut!

        Comment


        • #5
          Seconded on the great screen name.
          "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

          "The richest man is not he who has the most, but he who needs the least"

          Comment


          • #6
            You are doing waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much assistance work for 5/3/1.
            Ph.D., Theoretical Physics '16
            kind of a douche

            Comment


            • #7
              Originally posted by Arkbuilder View Post
              Good book (Ender's Game). Nice.
              Good luck on the cut!
              Thanks - yeah, I'm a big fan of the whole series.

              Originally posted by Ajweins View Post
              Seconded on the great screen name.
              Thanks!

              Originally posted by Sammich View Post
              You are doing waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much assistance work for 5/3/1.
              I know it's more volume than a typical 5/3/1 program, but it's based on the "Bodybuilder" version of the program that Jim put together that has the main lifts plus 4 assistance exercises at 4 sets of 10-15 reps.

              Here's his article on it:
              http://www.jimwendler.com/2011/09/531-and-bodybuilding/

              I've seen good strength increases over the last several months even with that much volume, but maybe I'd be seeing even more gains if I switched to the Triumvirate version with only 2 assistance lifts after each main lift.

              Thanks for posting. I appreciate your input.
              My workout journal: http://intensemuscle.com/showthread.php?t=46513

              Comment


              • #8
                I was a little rushed for time this morning, but had a pretty good workout!

                Warm up:

                10 minutes on an elliptical

                Stretching

                Warm up sets (light deads mixed with sets of neutral grip chinups

                Deadlift 5 x 135
                Neutral grip chinups 6 x BW -45
                Deadlift 5 x 160
                Neutral grip chinups 6 x BW -45
                Deadlift 3 x 190
                Neutral grip chinups 7 x BW -45


                Working sets


                Deadlift 5 x 215
                Deadlift 5 x 245
                Deadlift 11 x 280

                Assistance work

                AB Wheel Rollout 16 x BW
                DB Rows 16 x 100’s
                AB Wheel Rollout 16 x BW
                DB Rows 16 x 100’s
                AB Wheel Rollout 16 x BW
                DB Rows 16 x 100’s


                My chin-ups were kinda weak after doing the DB Rows first

                Chin-ups 6 x BW+40
                Natural Glue Ham Raises 16 x BW
                Chin-ups 7 x BW+30
                Natural Glue Ham Raises 16 x BW
                Chin-ups 12 x BW
                Natural Glue Ham Raises 16 x BW

                The three working sets of deadlifts. I changed the angle after the first set so I could watch for back rounding more easily.

                [YOUTUBE]NDGUaRMm3yw[/YOUTUBE]

                I'd never done deadlifts other than a few times here and there until I started working on them a few months ago and I work out too early to get any feedback from any more experienced lifters, so I would really appreciate any suggestions on what I could do better.
                My workout journal: http://intensemuscle.com/showthread.php?t=46513

                Comment


                • #9
                  Originally posted by Sammich View Post
                  You are doing waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much assistance work for 5/3/1.
                  I think I just have a mental block on doing less volume, but if switching to the Triumvirate version of 5/3/1 would give me bigger gains then I wouldn't be against doing so. What do you think about that version? Following the standard plan it would be:

                  Military Press, Dips (5 sets of 15), Chin-Ups (5 sets of 10)

                  Deadlift, Good Mornings (5 sets of 12), Hanging Leg Raise (5 sets of 15)

                  Bench Press, DB Incline Bench Press (5 sets of 15), DB Rows (5 sets of 10)

                  Squat, Leg Press (5 sets of 15), Leg Curl (5 sets of 10)
                  My workout journal: http://intensemuscle.com/showthread.php?t=46513

                  Comment


                  • #10
                    Yesterday was a rest day. Here's today's Military Press focused workout.


                    Warm up:

                    10 minutes on an elliptical

                    Stretching


                    Warm up Sets (Mixed with BW dips (3 sets of 15 reps)

                    BB Military Press 10 x 60
                    BB Military Press 5 x 75
                    BB Military Press 5 x 90


                    Working Sets


                    BB Military Press 5 x 95
                    BB Military Press 5 x 110
                    BB Military Press 9 x 125

                    I was disappointed with this last set. Last time I did 125, I did 11 reps…:hurt:



                    Assistance work

                    I cut down the assistance work because I got a weird pain in my right arm starting from my collar bone and running down to my elbow while I was doing the military presses. Any ideas on what this might be or what to do about it?


                    Lat Pulldowns (Wide Grip) 12 x 165
                    BB Preacher Curls 15 x 75
                    BB Skullcrushers 15 x 85
                    Lat Pulldowns (Narrow Grip) 12 x 165
                    BB Preacher Curls 15 x 75
                    BB Skullcrushers 15 x 85
                    Lat Pulldowns (Wide Grip) 12 x 165
                    BB Preacher Curls 12 x 75
                    BB Skullcrushers 12 x 85
                    Lat Pulldowns (Narrow Grip) 12 x 165


                    I also did two sets of 10 on each side going each direction (in and out) of cable rotator cuff work.

                    Cooldown

                    10 minutes on an elliptical.

                    Stretching
                    My workout journal: http://intensemuscle.com/showthread.php?t=46513

                    Comment


                    • #11
                      Easy cardio day:

                      30 minute walk outside at about 4.0 mph.

                      Back to the gym tomorrow and Friday
                      My workout journal: http://intensemuscle.com/showthread.php?t=46513

                      Comment


                      • #12
                        Warm up:

                        10 minutes on an elliptical


                        Stretching/Rolling

                        Warm up sets (all squats):

                        5 x 105
                        5 x 135
                        3 x 155


                        I also mixed in three easy sets (10 reps each set) of BW Neutral Grip Pull-ups with the warm up sets.

                        Working sets (all squats were done as low as I could go )



                        Squats 3 x 180
                        Squats 3 x 205
                        Squats 9 x 230

                        [youtube]EsWh361vadg[/youtube]

                        ^I have no idea why I was wearing lifting gloves for my squats workout. Just spacing out I guess

                        Assistance Work

                        Lying Leg Curl 15 x 180
                        Leg Press 15 x 320
                        Lying Leg Curl 15 x 180
                        Leg Press 10 x 320
                        Lying Leg Curl 15 x 180
                        Leg Press 12 x 320
                        Lying Leg Curl 15 x 180
                        Leg Press 12 x 320
                        Lying Leg Curl 15 x 180
                        Leg Press 20 x 320
                        Drop set: 12 x 270
                        Drop set: 12 x 180

                        ^I got a really bad headache from doing those drops sets…
                        My legs have done more reps of 180, but I think I would passed out from pain shooting through my head.

                        I got it on video so I'll post it up as my ISOM for March after I do some editing.

                        The headache was/is intense even if the weight isn't overly impressive.




                        More stretching

                        Cooldown
                        My workout journal: http://intensemuscle.com/showthread.php?t=46513

                        Comment


                        • #13
                          Originally posted by enderwiggin65 View Post
                          The three working sets of deadlifts. I changed the angle after the first set so I could watch for back rounding more easily.

                          [YOUTUBE]NDGUaRMm3yw[/YOUTUBE]

                          I'd never done deadlifts other than a few times here and there until I started working on them a few months ago and I work out too early to get any feedback from any more experienced lifters, so I would really appreciate any suggestions on what I could do better.


                          Spending a good few hours on this thread by exmgq helped me a ton with deadlift.

                          setup is critical for big pulls. if you are properly setup and you let go of the bar you will fall backwards. your arms need to be hanging straight down. this means you are behind the bar as opposed to being over the bar. leverage makes a big difference whenever work is involved. better leverage = more weight being moved with the same amount of work.

                          also you dont want you arms to be spread open. your hands should be shoulder width at grip.

                          Comment


                          • #14
                            Originally posted by Arkbuilder View Post
                            Spending a good few hours on this thread by exmgq helped me a ton with deadlift.
                            Thanks! I'll go check it out. I know I have lots of room to improve!
                            My workout journal: http://intensemuscle.com/showthread.php?t=46513

                            Comment


                            • #15


                              Here's my ISOM video for March.

                              [youtube]98PwTsb5wIg[/youtube]


                              I woke up with a massive headache (the one that started with yesterday's leg presses), so I decided to lift tomorrow instead of today. I normally don't lift on Saturdays so it will work as a makeup day and I won't be behind schedule.

                              My workout journal: http://intensemuscle.com/showthread.php?t=46513

                              Comment

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