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TotalxWar
09-30-12, 7:09 pm
I'll be logging all of my workouts here from now on. I'm following the 531 for Powerlifting template. Instead of 351 (weeks switch up for this tempalte) however, I'm going to be hitting 583 and throwing in singles on the first and third week of the cycle. This eliminates some of the volume and sloppiness of doing AMAP on the last set, and will allow for singles. The assistance work template that I've chosen is The Periodization Bible by Dave Tate. Expect me to be on the platform before the end of 2013. Here is day 1...

9.30.12
Military Press - 55x5, 65x5, 80x3, 90x3, 105x3, 115x5, 130x3x1
2-Board Press - 175x5x5
Dips - 10x3
Lat PDs - 5x10 w/60
Tri PDs - 5x10 w/65
Hammer Curls - 3x10 w/35, 2x5 w/45

TotalxWar
10-01-12, 5:06 pm
10.1.12
Deadlift - 150x5, 185x5, 225x3, 260x3, 295x3, 335x5, 370x3x1
Leg Curls - 5x10 w/70
Leg Press - 405x10, 455x10, 495x10, 545x10, 585x10
Decline Situps - 5x10 w/20
Calves - 3x15 w/130

TotalxWar
10-03-12, 4:01 pm
10.3.12
Bench Press - 85x5, 105x5, 125x3, 145x3, 165x3, 185x5, 205x3x1
DB Incline Press - 5x10 w/45
Lat PDs - 5x10 w/60
Tri PDs - 5x12 w/65
Hammer Curls - 3x10 w/35, 2x10 w/45
Reverse Flys - 3x10 w/70

I stacked the bar out with 10s while benching. The prescribed weights went perfectly with this idea, so I didn't see a reason to go grabbing 45s, 25s, or whatever. I also paused most of my reps. They still moved really fast and everything felt lighter than I expected. It was a good lifting day for sure.

TotalxWar
10-05-12, 2:24 pm
10.5.12
Squat - 110x5, 135x5, 165x3, 190x3, 215x3, 245x5, 270x3x1
45 Degree Back Raise - 5x10 w/50
Leg Press - 405x10, 455x10, 495x10, 545x10, 585x10
Decline Situps - 5x10 w/20

My Squats were moving very fast today. I'm using a little bit of a wider stance now and it feels great.

TotalxWar
10-07-12, 12:51 pm
10.7.12
Military Press - 55x5, 65x5, 80x3, 85x5, 100x5, 110x8
2 Board Press - 5x5 w/170
Dips - 10x3
Lat PD - 5x10 w/60
Tricep PD - 5x10 w/65
Hammer Curl - 3x10 w/35, 2x5 w/45

Military Presses went great. This is my least favorite lift, but the weights are finally starting to move.
I'm also happy with how the dips went. I hardly had to rest between sets. I didn't struggle at all.
In 2 weeks I plan on starting to do 10 sets of 5.

In other news, I'm going to see CDC tonight at The Ironworks in Pittsburgh. It should be a good show.
Here is a link to one of their songs.
Mosh.

http://www.youtube.com/watch?v=nILJHMC6cYI

C.Coronato
10-08-12, 9:46 am
Looks like a solid regiment bro. Hows the diet?

TotalxWar
10-08-12, 11:44 am
Thanks man! I basically eat whatever whole foods that I can get my hands on! Being in college full time, my diet can get shitty at times. But I make sure to drink Ultra Whey Pro and Real Gains daily!

TotalxWar
10-08-12, 6:54 pm
10.8.12
Deadlift - 150x5, 165x5, 185x5, 225x3, 240x5, 275x5, 315x8
Leg Curl - 5x10 w/70
Leg Press - 405x10, 455x10, 495x10, 545x10, 585x10
Decline Situps - 5x10 w/20
Calves - 3x15 w/130

On my deadlifts, I accidentally did an extra warmup set (the 165x5) since I couldn't read my handwriting. I also might have done 225x5 instead of 3. I don't remember. My head wasn't screwed on straight for the first few minutes. But once I got into the zone, I pushed hard. I went with a double overhand grip up through the 3rd rep of my 275 set, then switched.
The 315x8 felt awesome. I decided not to belt up, even though I was doing a lot of reps. No Belt, No Bullshit as my friend always says.
The assistance work went great as well.
All of those numbers will be moved up a notch when I enter the next training block.

On a side note, the show last night was awesome. CDC absolutely killed it. My nose got smashed in the mosh, and I was pretty sure it was busted...but its not! Everyone in the place went apeshit all night. I couldn't have asked for a better beatdown hardcore show! Hopefully there will be some videos of the band/pit that I can post up on here in the near future.

TotalxWar
10-10-12, 4:00 pm
10.10.12
Bench Press - 85x5, 105x5, 125x3, 135x5, 155x5, 175x8
DB Incline Press - 5x10 w/45
Lat PD - 5x10 w/60
Tricep PDs - 5x12 w/65
Hammer Curls - 3x10 w/35, 2x5 w/45
Reverse Fly - 3x10 w/70, 75, 70

Today went well. The 175x8 bench actually felt pretty easy. Nothing too special!

TotalxWar
10-12-12, 2:16 pm
10.12.12
Squat - 110x5, 135x5, 165x3, 175x5, 205x5, 230x8
Back Raise - 5x10 w/50
Leg Press - 405x10, 455x10, 495x10, 545x10, 585x10
Decline Situps - 5x10 w/20

Now it is time to go see The Acacia Strain with Cruel Hand down in Pittsburgh!
Here is a music video for The Acacia Strain's song Skynet.
Mosh

http://www.youtube.com/watch?v=e2Xs-pzRyi8

TotalxWar
10-14-12, 2:59 pm
10.14.12
Military Press - 55x5, 65x5, 80x3, 100x5, 110x3, 125x3, 130x4x1, 130x2
Slingshot Bench Press - 5x5 w/185
Dips - 10x3
Lat PDs - 5x10 w/60
Tricep PDs - 5x10 w/65, 1x20 w/57.5
Biceps - 1x5 w/42.5 (DB), 3x10 w/40 on bar (Preacher), 1x8 w/30 (DB), 1x10 w/20 (DB)

I used the SlingShot on my benching today since my left shoulder was feeling like shit.
Moshing like a maniac on Friday probably didn't help it much.
The concert was awesome though.
Highlights...
A fight broke out right in front of me during I Declare War.
Cruel Hand played a new song, and it was fucking awesome.
And...
The Acacia Strain played Skynet as an encore.

TotalxWar
10-15-12, 7:30 pm
10.15.12
Deadlift - 150x5, 185x5, 225x3, 275x5, 315x3, 350x3, 370x5x1
Leg Curl - 5x10 w/70
Leg Press - 405x10, 455x10, 495x10, 545x10, 585x10
Decline Situps - 5x10 w/25
Calves - 2x15, 1x25 w/145

The Deadlifts felt good and moved pretty damn fast. The assistance work was whatever.
I'm still pretty pumped about that show from Friday. So here is Carbomb by The Acacia Strain.
They played it right before their encore.
THIS. IS. TRUE. CRIME.
Mosh.

http://www.youtube.com/watch?v=X1i-FYdrKUA