PDA

View Full Version : Polk17's Alpha Testing Log



Polk17
03-11-13, 7:47 pm
Should be getting my Test Stack soon, will begin it with the beginning of my training week. BW to start is 240 @ 13% BF. I am coming off injury, and starting to crank up my training again, so I am looking forward to what this might bring to the table.

J-Dawg
03-14-13, 3:10 pm
Looking forward to your thoughts Polk!

Polk17
03-14-13, 4:08 pm
Looking forward to your thoughts Polk!

Thx brah. Looking forward to my Yoke taking a step forward.

J-Dawg
03-14-13, 4:46 pm
Thx brah. Looking forward to my Yoke taking a step forward.

Is your injury pretty much healed now?

Polk17
03-14-13, 6:31 pm
Is your injury pretty much healed now?

I am training. I have good and bad days. It's been Herniated for 10 years. Just really aggravated now. So, just gotta be smart.

J-Dawg
03-18-13, 12:23 pm
I am training. I have good and bad days. It's been Herniated for 10 years. Just really aggravated now. So, just gotta be smart.

That's definitely rough! Here's to training smart and still getting the results you're looking for.

Any luck on the package arriving yet?

Polk17
03-18-13, 1:03 pm
That's definitely rough! Here's to training smart and still getting the results you're looking for.

Any luck on the package arriving yet?

Slow and steady bro, big picture that's the idea man. It's given me a bunch of perspective on what matters, and how to approach it. And nothing yet, I'm expecting today.

Polk17
03-19-13, 11:27 pm
Week 3, Day 2

Tuesday 3.19.13 - Bench

Trained @ Go Hard BB, Solo...

Pre - RAGE & Alpha Testing Stack

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction Stuff)

BENCH

Bar x 25 x 2 Sets
Add Foam Roller for Arch
95 x 8
135 x 5
Remove Foam Roller
185 x 3

210 x 5
235 x 3
265 x 4 - Fairly easy

2-BOARD BENCH

265 x 2 x 2 Sets
275 x 2

DB BENCH

75 x 18

CHINS

50+ Reps between all Pressing sets, changing grips.

KROC ROWS

100 x 25 - PR

TRICEP PUSHDOWNS

100 Reps

ACCESSORY (Upper Back & Neck)

ABS (Standing Band Abs, Knees To Elbows, & Band Side Bends)

Post - 2 Scoops Protein w/ A7, Leucine, & Creatine

Got my shit in today, BW was 240 this AM. Looking to stay around 245 give or take. Will report back with findings as we go.

Solid days work, felt OK. Haven't gotten a lot of sleep lately, and it's catching up a bit. Hit required reps, and on to the next.


http://www.youtube.com/watch?v=KphKhTg92GM&feature=youtu.be

Polk17
03-19-13, 11:54 pm
http://www.youtube.com/watch?v=I1CWwA9VxJk&feature=youtu.be

J-Dawg
03-21-13, 5:56 pm
Nice vid Polk!

I notice you do the pull ups in between sets. Just curious--Do you feel this affects your bench work in any way?

Polk17
03-21-13, 11:58 pm
Nice vid Polk!

I notice you do the pull ups in between sets. Just curious--Do you feel this affects your bench work in any way?

Ya, I try to get as much Lat Work as possible. I dunno hard to say, I don't Bench as good day-to-day on 5/3/1, so I guess it might negatively effect my training day, but I get stronger on 5/3/1 and when I don't do Chins and get ready to peak my lifts jump. So yes and no. It positively effects my long-term strength.

Polk17
03-24-13, 12:19 pm
Week 3, Day 3

Thursday 3.21.13 - Squat

Trained @ Go Hard BB, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

DYNAMIC WARMUP (Agile 8, Band Distraction, & Reverse Hypers)

SQUATS

Bar x 10 x 2 Sets
135 x 5 x 2 Sets
185 x 5
225 x 5

275 x 5
320 x 2 - Back just doesn't feel right, not quite strong enough with no Belt
275 x 5 x 4 - for a total of 275 for 5 x 5

SSB PAUSED SQUATS

185 x 10 x 3 Sets

ERECTOR CRUNCHES

Weighted x 50 Reps

SHRUGS

3 x 15 w/ 3 Sec. Hold @ Top

GHR

3 x 12

REVERSE HYPERS

3 x 12

ACCESSORY (Neck & Upper Back)

ABS (Knees-To-Elbows, Standing Band Abs, Side-Bends, & Planks)

CONDITIONING (Prowler x Many Trips)

Good days work. Going to increase the weight on the 5 x 5 weekly and really work to build a base, with solid form and good speed. Was incredibly sore after this one.

Still a little to early to tell the real advantage of the Stack, but I did have more energy than usual towards the end of this workout, and I did a lot of work.


http://www.youtube.com/watch?v=t5swUY-HPrE

Polk17
03-24-13, 12:45 pm
Week 3, Day 4

Friday 3.22.13 - Press

Trained @ SFSC Gym, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

WARMUP (Fast)

PRESS

Bar x 10 x 2 Sets
75 x 10
105 x 5

120 x 5
135 x 3
155 x 4
120 x 10

INCLINE CG

135 x 3

160 x 5
180 x 3
200 x 4 - PR - Easy

135 x 10 x 3 Sets Supersetted w/ Lateral Raises & Rear Delt Work

CHINS

50+ Reps in between all above Pressing Sets

DIPS

3 Sets

CSR

3 x 10 Heavy

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Solid days work, was a short, fast sess, but got it all in. Was a bit beat up from the week and lack of sleep, but hit the reps I wanted and bugged out.

Polk17
03-25-13, 6:49 pm
Week 4, Day 1

Sunday 3.24.13 - Deadlift

Trained @ Go Hard BB, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

DYNAMIC WARMUP (Agile 8, Band Distraction, & Rev. Hypers)

FRONTS

Bar x 10 x 2 Sets
135 x 5 x 2 Sets

185 x 3
210 x 3
235 x 6 - Easy

PULLS

135 x 5
225 x 5
275 x 2
315 x 1

330 x 3
380 x 3
425 x 6 - PR Beltless

BELT SQUATS

3 Sets of 10 Sumo & 10 Squat Stance

WEIGHTED CHINS

2 Chains x 3 x 3 Sets

ERECTOR CRUNCHES

100 Reps

GHR

MM x 8 x 3 Sets

REVERSE HYPERS

3 x 12

ACCESSORY (Low Back, Upper Back, Traps, & Neck)

ABS (Knees-To-Elbows, Standing Band Abs, & Planks)

CONDITIONING (Farmers Walk & Prowler Medley)

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Solid day of work, body is wrecked right now, wow.

The Alpha Stack seems to have me a bit more locked in, which is needed with my sleep habits right now. BW is up a little, but that could be from the $20 of food I had at 5 Guys, oops.


http://www.youtube.com/watch?v=mu1B2pYRLzg

Polk17
03-25-13, 11:09 pm
Week 4, Day 2

Monday 3.25.12 - Bench

Trained @ Go Hard BB, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

BENCH

Bar x 20 x 2 Sets
Add Foam Roller for Arch
95 x 8
135 x 5
Remove Foam Roller
185 x 3

200 x 3
225 x 3
255 x 6 - Moved fast and felt good, just can't stay tight for the duration of a long set, a little too sloppy.

2-BOARD PRESS

255 x 3 x 3 Sets
265 x 3
275 x 3

DB BENCH

75 x 17

KROC ROWS

75 x 15 x 3 Sets - Did Right then Left the Right, no rest, so basically 45 reps w/ 75s in about 90 seconds maybe.

CHINS

50+ Reps in between all above Pressing sets, varying grips.

TRICEP PUSHDOWNS

100 Reps w/ Avg. Band

ACCESSORY (Neck & Upper Back)

ABS (Band Resisted Leg Raises, Standing Band Abs, & Ab Roller)

CONDITIONING (Prowler x a lot)

Post - 2 Scoops Protein w/ Leucine, Carbs, & BCAAs

Good day, Bench is coming around nicely. Tinkered with set up during board work, and think I found one I feel really good with.

Felt really good today, and didn't think I would, so that is a good thing. I am a big fan of Tribulus Terreistrias or however it's spelled, I feel like I get some good kick out of it. So that is helping a lot.


http://www.youtube.com/watch?v=fFbXAbIjZe0&feature=youtu.be

Polk17
03-29-13, 2:09 pm
Week 4, Day 3

Thursday 3.28.13 - Press

Trained @ Panther Gym, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

WARMUP (Brief)

PRESS

Bar x 10 x 2 Sets
75 x 10
95 x 5

120 x 3
135 x 3
145 x 6 - Easy
120 x 10

CG INCLINE

155 x 3
175 x 3
195 x 6 - Easy

135 x 10 x 3 w/ a Paused right above Chest SS w/ Side & Rear Laterals

CHINS

50+ Reps in between above sets, changing grips.

DIPS

BW x 15 x 2 Sets

CSR

2 PPS x 25 x 2 Sets

Post - 2 Scoops Protein w/ Carbs

Wasn't planning on having time to do this. This week is ass backwards because we played Thursday not Friday, so I couldn't Squat Thursday. I just got this done in about 45 @ the school before we took off. It was a good session, wasn't planning on it, but either way, got my shit in. Squatting today @ Go Hard BB. Hoping the Back feels good.

BW is holding steady on the Alpha Stack but I feel better.

Polk17
03-30-13, 7:49 pm
Week 4, Day 4

Friday 3.29.13 - Squat

Trained @ Go Hard BB, Solo...

Pre - RAGE & Alpha Stack

Intra - A7

DYNAMIC WARMUP (Agile 8, Reverse Hypers, & Band Distraction)

SQUATS

Bar x 10 x 2 Sets
135 x 6 x 2 Sets
185 x 5
225 x 3

285 x 5 x 5 Sets - Felt good

SSB LOW BOX SQUAT

135 x 2 x 6 Sets - Wide & to a 12" inch box, not easy.

ERECTOR CRUNCHES

BW x 40
BW+20 lb Chain x 20 x 2 Sets

GHR

3 x 12 - Feet high

REVERSE HYPER

3 x 15 - With a squeeze at top

ACCESSORY (Traps, Lats, Upper Back, & Neck)

ABS (Knees-To-Elbows, Standing Band Abs, & Planks)

CONDITIONING (Prowler x Many Trips)

Post - 2 Scoops Protein w/ Leucine, BCAAs, & Carbs

Squats felt really good, form was better and the weight moved well. Solid day.

Felt like I should have felt like shit, but I felt great. Think the Alpha Stack is working. I am definitely feeling the Test Boost I am getting.


http://www.youtube.com/watch?v=Z33eEyAEmuU

Polk17
03-31-13, 8:09 pm
Week 5, Day 1

Sunday 3.31.13 - Pull

Trained at Go Hard BB, Solo...

Pre - RAGE & Alpha Stack

Inta - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

FRONT SQUATS

Bar x 10 x 2 Sets
135 x 5 x 2 Sets

170 x 5 - Paused
195 x 5 - Paused
225 x 5 - Fast

PULLS

135 x 5
185 x 5
225 x 5
275 x 3

315 x 5
355 x 5 - Cube Speed Style
400 x 5 - Cube Speed Style

WEIGHTED CHINS

1 Chain (25) x 4 x 6 Sets - 3 Wide Neutral & 3 Narrow Neutral

BELT SQUATS

3 x 10/10 - 10 Sumo Wide/10 Squat Wide

ERECTOR CRUNCHES

100 Reps

GHR

Monster Mini @ Neck x 10 x 3 Sets

REVERSE HYPERS

3 x 15

ACCESSORY (Traps, Neck, Lats, & Upper Back)

ABS (Knees-To-Elbows, Standing Band Abs, & Planks)

CONDITIONING (Farmers Walks w/ 100s x 40 Yards then 40 Yard Prowler Push x 4 Sets, then 100 Yard Farmers Walk)

LAY ON FLOOR (15 Minutes)

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Felt OK, knew it was going to suck because I Squatted a few days ago. But I got through it, and got my work in.

Think the Stack is working. Morning BW is up a bit, and I am not eating more or less.


http://www.youtube.com/watch?v=PZ6v0a_ktko&feature=youtu.be

Polk17
04-02-13, 10:50 pm
Week 5, Day 2

Tuesday 4.2.13 - Bench

Trained at Go Hard BB, Solo...

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 w/ Band Distraction)

BENCH

Bar x 30
Add Foam Roller
Bar x 8
95 x 8
135 x 5
Remove Foam Roller
135 x 5

185 x 5
210 x 5
240 x 5 - Easy, new set-up felt great

FLOOR PRESS

225 x 3 x 5 Sets - Felt OK, I suck at these.

INCLINE DB

55 x 25 - PR

BAND PRESSDOWNS

Light Band x 100 Reps - Non Stop

KROC ROWS

95 x 30 Reps each hand

Post - 2 Scoops Protein w/ Leucine, BCAAs & Carbs

No Accessory, Abs, or Conditioning today, no time. Will catch up. Got all this done in about 40 minutes, so it was kinda cardio.

Nothing new to report for ATP.


http://www.youtube.com/watch?v=nOVneIt0q8Q&feature=youtu.be

Polk17
04-05-13, 9:41 pm
Week 5, Day 3

Thursday 4.2.13 - Squat

Trained @ Go Hard BB, Solo....

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8, Band Distraction, & Reverse Hypers)

SQUATS

Bar x 10 x 2 Sets
135 x 5 x 2 Sets
185 x 5
225 x 3

275 x 5 x 5 Sets - 1st 3 were fooling with feet, and stance width. Found it for the 4th set, it was good. The last two were good, but the camera died in the last one.

SSB 12" BOX SQUATS

155 x 2 x 6 Sets - Wide

GHR

3 x 15

REVERSE HYPERS

3 x 15

ACCESSORY (Erectors, Lats, Traps, Neck, & Upper Back)

ABS (Knees to Elbows & Standing Band Abs)

Post - Lasagna for days w/ Bread

Was a good day, Low Back was barking, but I found the stance I feel the best in, and provides me with the best chance to be healthy, and strong.

Feel big and strong. So it must be working.


http://www.youtube.com/watch?v=UfEJRnw36kQ&feature=youtu.be

Polk17
04-05-13, 9:50 pm
Week 5, Day 4

Friday 4.5.13 - Press

Trained @ Go Hard BB, Solo...

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8, Band Distraction, & Reverse Hypers)

PRESS

Bar x 10 - Reg.
Bar x 10 - Klokov
65 x 10 - Klokov
65 x 5 - Reg.
95 x 10 - Klokov
95 x 3 - Reg

105 x 3 - Klokov
105 x 5 - Reg.
120 x 1 - Klokov
120 x 5 - Reg.
140 x 1 - Klokov - PR
140 x 5 - Reg. just required reps this week, gonna hit a big PR next week.

120 x 10 - Reg.

CG INCLINE

140 x 5
160 x 5
185 x 5 - Easy

135 x 10 x 3 Sets - Supersetted w/ Rear & Side Delts

DIPS

BW x 15,15,25

CHINS

50+ Reps in between all above sets, changing grips.

ACCESSORY (Traps, Lats, Neck, Upper Back, & Erectors)

ABS (Band Obliques, Weighted Floor Crunches, Band Resisted Leg Raises, & Planks for days)

CONDITIONING (Prowler x 6 Trips)

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Solid day.

Nothing new to report.


http://www.youtube.com/watch?v=umf9rE6IMw8&feature=youtu.be

Polk17
04-07-13, 8:17 pm
Week 6, Day 1

Sunday 4.7.13 - Deadlift

Trained @ GGo Hard BB, w/ Ex-Big League Pitcher, Eric Knott...

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

FRONTS

Bar x 10 x 2 Sets
95 x 5
135 x 5
185 x 1

195 x 5
225 x 3
250 x 2 - Felt like I was going to throw up, so cut it there, thinking I'd need something in tank to get Pulls in.

PULLS

135 x 6
185 x 5
225 x 5
275 x 3
315 x 2

355 x 5
400 x 3
450 x 3 - Easy

BELT SQUATS

55 x 10/10 x 2 Sets - 10 Reps Sumo Stance/10 Reps Squat Stance

WEIGHTED CHINS

1 Chain x 4 x 6 Sets - 3 Wide Neutral, 3 Narrow Neutral

GHR

Monster Mini x 50 Reps (3 Sets)

REVERSE HYPERS

5 x 15

ABS (Hanging Leg Raises, Standing Band Abs, & Weighted Planks)

CONDITIONING (Farmers Walks & Sprints)

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Solid days work, changed some things around with my Pull set up, to learn to be in a better position at the bottom, and build more power there. Feeling strong, and healthy. Felt like Death early, wish I would have pushed the 250 Front Set, but there'll be more days.

Nothing new to report on the ATP line, I have a few more days.


http://www.youtube.com/watch?v=tWmFJEHUYw4&feature=youtu.be

J-Dawg
04-09-13, 2:47 pm
Catching up in here Polk. Great vids--good form on your lifts!

Curious to hear your final thoughts on Project Stak. When you finish up, can you post 'em here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Polk17
04-09-13, 10:10 pm
Catching up in here Polk. Great vids--good form on your lifts!

Curious to hear your final thoughts on Project Stak. When you finish up, can you post 'em here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Absolutely, I have the rest if this week then ill be done. Gonna look at the overall body of work and write y'all out a good piece. Thanks for including me. It's been awesome.

Polk17
04-13-13, 8:52 pm
Week 6, Day 2

Tuesday 4.9.13 - Bench

Trained @ Go Hard BB, w/ Knotter & Ryan

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

BENCH

Bar x 50 Reps
95 x 10
135 x 5
185 x 3

210 x 5
240 x 3
270 x 4 - 1st one was fast, misgrooved rep 2, the rest was OK.

2-BOARD

275 x 2
285 x 2
300 x 2

DB BENCH

100 x 12 - PR

PULLUPS

50+ Reps in between all above sets, varying grips.

TRICEP BAND PRESSDOWNS

100 Reps x Avg. Band

KROC ROWS

100 x 30 - PR

Post - 2 Scoops Protein w/ Carbs, Leucine, & BCAAs

Really good days work, need to be tighter on my arch. I'll figure it out.

Felt good, BW is stable, have a lot of energy, and endurance.


http://www.youtube.com/watch?v=zVqZaZ026M8

Polk17
04-13-13, 10:04 pm
Week 6, Day 4

Saturday 4.13.13 - Squats

Trained @ Go Hard BB, w/ Knotter...

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Work)

BOX SQUATS (Parallel)

Bar x 10 x 2 Sets
135 x 5
185 x 5
225 x 2

275 x 5 x 5 Sets - First time really doing Box Squats, ever. Widened stance, and got them in. Absolutely ZERO pain, and they moved fast. So, plus for me.

SSB LOW BOX SQUATS (12")

135 x 3 x 5 Sets - Extra wide

SSB PAUSED SQUATS

185 x 3 x 3 Sets - Longish pauses

GHR

75 Reps

REVERSE HYPER

ACCESSORY (Upper Back & Neck)

5 x 12

ABS (Weighted Planks, Knees To Elbows, & Standing Band Abs)

Post - 2 Scoops Protein w/ BCAAs, Leucine, & Carbs

Really good day, was hot as hell down here, so in my Garage it was close to 100 I'd be. I love that shit. Really widened out my stance for Box Squats, and I love it. I know you use more muscles, which is good. The Anti-Box Squat Brigade does have a caveat, saying if you're injured use them. I am injured, so I am using them. I think part of my problem is I never Box Squatted, so I never really learned to sit back, and use Posterior Chain correctly. Mainly used my Quads and Low Back to Squat. I am doing them in a manner that will lend the most carryover to Free Squatting, and I will be Free Squatting every week also, with some lighter Pause Squats, and Fronts on Pull day. Looking forward to seeing my progression.

Nothing new to report.


http://www.youtube.com/watch?v=Tu8zY8HZi4Q&feature=youtu.be

Polk17
04-14-13, 4:52 pm
Week 6, Day 4

Sunday 4.14.13 - Press

Trained @ Go Hard BB, w/ Knotter....

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Work)

PRESS

Bar x 10/10 - Reg./Klokov
75 x 5/5
95 x 3/5

120 x 5
140 x 3
155 x 4 - PR - Felt OK
120 x 10

KLOKOV PRESS

95 x 5 x 3 Sets

CG INCLINE

165 x 5
185 x 3
205 x 4 - PR - Easy and Fast

135 x 10 x 3 Sets SS w/ Side Laterals and Upper Back Shit, trying to replicate Bench Groove to build stability there.

DIPS

3 x 15

CHINS

50+ Reps, doing them between all above sets, changing grips.

ACCESSORY (Lats, Chest, Upper Back, Lower Back, & Neck)

ABS (Planks, Roll Outs, & Side Bends)

CONDITIONING (Prowler x 6 Trips, in the 100+ Heat)

Post - 2 Scoops Protein w/ Leucine, BCAAs, & Carbs

Solid day. CG Incline is coming along. Feeling much stronger than before. Looking forward to this deload.


http://www.youtube.com/watch?v=cs9XNd9ThVI&feature=youtu.be