MD State Prep

[BLK00TJ]

When I started training again back in July of 2013, my goal was to just lose the thick layer of fat that I had accumulated over the course of 13-14 years after I stopped training.  I was 205lbs @ 5'6" with a 36" waist.  My body fat percentage couldn't be measured with calipers but I'd estimate that I was 30+% (obese).  That first day back in a gym was humbling to say the least.  Of course, my first exercise was bench which I used to be very strong at.  I loaded up the bar with 135 and was shocked that I barely got 6 reps.  Holy F!  All my muscles did turn to fat like everyone said would happen if I stopped!  For the next 6 weeks, I did a version of my own little bro-split that I used to use when I was 20 something.  It didn't take long for some strength to come back at least to the point where I wasn't an embarrassment to myself.  I finally wised up and started on a 3x5 program (ICF) for linear progression.  I was also following IIFYM for nutrition and from July 1st to mid-October I was able drop from 205 to 165 with 12% body fat.  At that point I switched to bulk mode (hooray!) and changed the program to 5x5 for added volume.   I made some really good progress on it but the 2 hour workouts were getting to be too much so 2 weeks ago I switched to 5/3/1 "Boring But Big".  I gained 13 lbs and 1% bf but I didn't track anything.  I usually don't pass up an opportunity to eat dead animals so protein intake is never an issue for me.  I did have some catching up to do with beer though

So this journal starts out from week 3 of cycle 1 using reverse pyramid for the accessory lifts.  I did straight sets the first week @ 50% 1RM but it seemed as though only the last two sets got tough.  Reverse pyramid I have to work each set.  Also, this will be my second week of my new cut.  I'm trying to get under 165 again and stay closer to the weight class I wan't to compete it.  This workout was tough and luckily, I don't have as much to cut as the last time.  Just 7+ lbs to go.

Week 3, Cycle 1 (SQUAT DAY)
today's weight 173.6 (too much sodium yesterday so I went up 1.5lbs)
Lowbar squats (pounds):
   Warmups:
   bar x 15 x 15
   110 x 5
   135 x 5
   165 x 3

   Worksets:
   205 x 5
   235 x 3
   260 x 1 +7 (New PR rep record!  BOOM!)

BBB Squats:
   205 x 10
   205 x 10
   180 x 10
   150 x 10
   150 x 10

Lying Leg Curls
   65 x 12
   65 x 12
   65 x 12
   65 x 11
   65 x 10

Tonight will feature plenty of foam rolling and mobility work.
Tomorrow, bench day   I'll be looking to get a minimum of 8 reps at 200lbs

[FLEX]

Good to see another serious lifter journaling.

Nice start with the squats too. 

[Senator]

strong start to the journal, and with +7 reps on 1+ day, plenty of room left for growth with the program, well done

[sakustoms]

Welcome to the journals. That's a serious + set. congrats on the PR. I'll be following this.

[BLK00TJ]

Thanks everyone.  I was going to skip next week's deload week and hit cycle 2 right away since my +1s have always been 8 or more, but this deficit eating has me looking forward to a deload week now.

Tomorrow's bench day is going to be tough because I'll be on the road most of the morning leading up to my workout.  Long drives always tires me out and messes with my motivation.  Not to mention eating on the road.  I'm packing a cooler tonight and will probably break down and get a sugar-free Rockstar in me before heading into the gym.

[BLK00TJ]

Ehh.  After being stuck in a car for 5 hours and not having anything to eat for even longer, I didn't much feel like lifting.  I was tired, hungry, pissed off at traffic, and just wanted to get home.  I forced myself in there and did what I had to do no matter how mediocre it was.  I'm not happy with it, but it is what it is and I'll get it  next time (after deload week).

Week 3, Cycle 1 (BENCH DAY)
today's weight: 171.8

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   105 x 5
   125 x 3

   Worksets (paused reps):
   160 x 5
   180 x 3
   200 x 1 +4   

BBB Bench:
   180 x 10
   180 x 8
   135 x 10
   115 x 10
   115 x 10

DB Rows
   60 x 10
   60 x 10
   60 x 10
   60 x 10
   60 x 10

2 Days 'til Deadlift day!

[Bando]

it is what it is

you'll have better days!

[BLK00TJ]

I didn't know what to expect out of this workout going in.  I slept like crap last night even though I took a Unisome.  It worked at first but I woke up 90 minutes later restless.  I guess I'm not cut out for sleep aids because I have the same crap happen with Niquil.  My legs are also still feeling the effects of Monday's squat session but at least I can walk down steps without gripping the handrail and wincing.

Anyway, on with the show....

Week 3, Cycle 1 (DEADLIFT DAY)
today's weight: 172.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   150 x 5
   185 x 3

   Worksets:
   230 x 5
   260 x 3
   290 x 1 +7 (New PR rep record!  BAM!!!) 

BBB Conventional Deadlifts:
   230 x 10
   230 x 8
   200 x 10
   170 x 10
   170 x 10

Cable Crunches
   70 x 15
   70 x 15
   80 x 15
   80 x 15
   80 x 15

I used straps for my Max Effort set.  My grips sucks due to the fact that I'm recovering from tennis elbow (not from tennis), short fingers, and have the grip strength of a 5 year old.  I do as many reps as possible for all other sets before using them to finish my reps so I can build up grip strength.

http://youtu.be/4O9ROiwcWiQ

Tomorrow, OHP!

[ljimd]

Nice pullin'. All those reps looked good.

Nice PR

[Senator]

Great set, +7 is a good effort and they looked good in the vid. I also use straps for my + set. Takes lack of grip strength out of the equation (to a point) on the last set, plus I feel it works my back more.

[sakustoms]

I didn't know what to expect out of this workout going in.  I slept like crap last night even though I took a Unisome.  It worked at first but I woke up 90 minutes later restless.  I guess I'm not cut out for sleep aids because I have the same crap happen with Niquil.  My legs are also still feeling the effects of Monday's squat session but at least I can walk down steps without gripping the handrail and wincing.

Anyway, on with the show....

Week 3, Cycle 1 (DEADLIFT DAY)
today's weight: 172.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   150 x 5
   185 x 3

   Worksets:
   230 x 5
   260 x 3
   290 x 1 +7 (New PR rep record!  BAM!!!) 

BBB Conventional Deadlifts:
   230 x 10
   230 x 8
   200 x 10
   170 x 10
   170 x 10

Cable Crunches
   70 x 15
   70 x 15
   80 x 15
   80 x 15
   80 x 15

I used straps for my Max Effort set.  My grips sucks due to the fact that I'm recovering from tennis elbow (not from tennis), short fingers, and have the grip strength of a 5 year old.  I do as many reps as possible for all other sets before using them to finish my reps so I can build up grip strength.

http://youtu.be/4O9ROiwcWiQ


Tomorrow, OHP!

Vid doesn't work for me for some reason. Looks like your lifts are just ahead of mine in poundages. I'm on week 1 of cycle 2. That's some good DL'ing.

I am right there with you on the no sleep. I have taken all kinds of sleep aids and still wake up all night long. 

AND - walking is starting to get a little easier today. lol No handrails here either and I didn't fall down the steps once. 

[BLK00TJ]

Woohoo!  I finally got my 8hrs of sleep in last night and leading into a weekend.  I felt much better going to the gym this morning.

Week 3, Cycle 1 (PRESS DAY)
today's weight: 170.8

PRESS (pounds):
   Warmups:
   45 x 5
   60 x 5
   70 x 3

   Worksets:
   90 x 5
   100 x 3
   110 x 1 +9 (New PR rep record!  BAM!!!) 

BBB PRESS:
   90 x 10
   90 x 8 (I think I didn't rest long enough.  felt heavy on rep 1)
   75 x 10
   65 x 10
   65 x 10

Reverse Pulldowns
   115 x 20
   120 x 10
   125 x 10
   125 x 8
   120 x 9

Next week I'll be on my deload week.  I won't bother posting anything for those workouts since they are boring and I should be able to get all my reps in barring bird flu or something.

[FLEX]

In on deload week....... 


 

[BLK00TJ]

In on deload week....... 


 

Know what's worse than a deload?  Not being able to go to the gym because 10-14" of snow is expected tomorrow
The Jeep will make it, but they'll likely close again.

I've been checking craigslist daily looking for an olympic set and power cage so I can workout at home.

[sakustoms]

In on deload week....... 


 

Know what's worse than a deload?  Not being able to go to the gym because 10-14" of snow is expected tomorrow
The Jeep will make it, but they'll likely close again.

I've been checking craigslist daily looking for an olympic set and power cage so I can workout at home.

We've got nothing up here so far and that's how I hope it stays. They started at 6-12 and then 3-6 but it was supposed to be all afternoon into tomorrow morning.