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Chivalry
10-01-13, 6:20 pm
So, after a few weeks of barely lifting and mostly resting from a few injuries, I've finally started hitting the training hard again, though just not as heavy as I was. And in light of my old journey, I decided to start off fresh with something new to bring to life a new self.
Now, with the name of this new Journey, is just something that ever since I was in my teens, I've been following. Honour above all. It's the very building blocks that make me who I am as a person. It's very trying at times, but I refuse to ever let that foundation shake, regardless of what this world has to throw at me.

Instead of rattling on even more, I'll post up today's day of training.

This program I am on at the moment is hitting everything twice a week. The movements are completely different from day 1 and 2 of the bodyparts.

Back/Traps/Rear Delts

Behind the Neck PD - 4 sets x 12
DB Row - 4 sets x 10
Rev. Grip DB Row - 3 sets x 12
W. Grip Seated Row - 4 sets x 12
DB Upright Rows - 4 sets x 10
DB Shrugs - 4 sets x 12
Bent Over Lateral Raise - 4 sets x 12

Chivalry
10-02-13, 6:19 pm
Long ass day. Two-hours to complete. Two more weeks of this volume overload, until switching back to something more moderate in volume.
.
Legs/Glutes/Arms
Ext. 4 sets x 12
DB Step ups - 3 sets x 12
Leg press - 4 sets x 10
Stiff-leg DL - 4 sets x 10
Lying Leg Curl - 3 sets x 12
OH Rope Ext. - 3 sets x 12
V-bar PD - 3 sets x 12
One-hand PD - 3 sets x 12
Cable Curl - 3 sets x 12
Preacher 1-arm DB curl - 3 sets x 12
Inc. Alt. Curl - 3 sets x 12
Rev. Grip Curl - 3 sets x 12
Behind back wrist curl - 3 sets x 10

RedlegDbell
10-03-13, 12:52 am
Great to see you're back at it Rob! Still coming out to the meet next weekend at all?

Chivalry
10-03-13, 3:16 pm
Great to see you're back at it Rob! Still coming out to the meet next weekend at all?

Can't. They're doing some changes here at work and it ended up switching my schedule around to the point where I have to work it now and can't get out of it. Pisses me off, but it is what it is.

Chivalry
10-03-13, 3:18 pm
Chest/Shoulders/Calves

DB Decline - 3 sets x 12
Flat DB - 4 sets x 10
Cable Flyes - 4 sets x 12
Inc. Smith - 3 sets x 12
DB Shoulder Press - 3 sets x 10
DB Laterals - 4 sets x 12
Standing Claves - Toes In 3 sets x 12, Toes Out 3 sets x 12
Leg Press calf raises - 3 sets x 12

Chivalry
10-03-13, 5:37 pm
Outline of Diet and Supplement Regimen

Food
Meal 1: 4-5 Whole Eggs, 2 packets of oatmeal
Meal 2: Afterworkout: Whey Protein.
Meal 3-5: 7 oz Chicken, 1 cup of rice
Meal 6: 3-5 Eggs (or a mixed protein shake).

Supplements
Omega's
Pak
Flex
Fiber

Will probably order a can of the new Stak and PM here soon to go along with this to help in recovery.

Chivalry
10-06-13, 7:43 pm
Saturday - Back

Lat PD - 4 x 12
Rev. Lat PD - 4 x 10
Rev. Grip BB Row - 4 x 10
T. Bar Row - 3 x 12
Upright Row - 4 x 10
BB Shrug - 4 x 12
Rear DB Lateral - 4 x 10

Sunday - Chest
W. Grip Dec BB - 4 x 12
W. Grip Flat BB - 4 x 10
Cable Flye - 4 x 12
W. Grip Inc. BB - 4 x 10
Behind Neck Press - 4 x 10
Military DB Press - 3 x 12
DB Lateral 4 x 12

My lifting partner was doing deads today and I haven't touched them since I tweaked my back several weeks back. He was doing 225 for explosion. Jumped in with no belt or any warmup about halfway through my working chest and did them. Speed and power felt great.
After doing that, I'm starting to get even more psyched up about getting back to the Cube here in another week or so.

Chivalry
10-07-13, 3:22 pm
Legs

Squat - 4 sets x 10
Wide stance squat - 4 sets x 10
Hack Squat - 4 x 12
Leg Press - 4 x 10
Ext. - 4 x 12
Lying leg curl - 4 x 10
Single lying leg curl - 3 x 12

Chivalry
10-08-13, 8:20 pm
Back

Behind Neck PD - 4 x 10
DB Row - 4 x 12
Str. Arm PD - 3 x 12
Seated W. Grip Row - 4 x 10
Upright Row - 4 x 10
Db Shrugs - 4 x 12
Rev. Pec Deck - 4 x 10

Chivalry
10-14-13, 3:59 pm
Started the Cube BOSS this weekend, as I was anxious to get back into the grind of powerlifting and away from the volume intensity I was doing.

Saturday - Chest - Rep
Bench - 210 x 8 x 3 sets
Close Grip - 225 x 6 x 2 sets
1" Board press - 195 x 10 x 2 sets, 195 x 12 x 1 set
Side/Front Raises superset x 4 sets x 1-12
DB Flyes - 3 sets x 8-10

Chivalry
10-14-13, 4:02 pm
Deads - Heavy
Deadlift - 315 x 2 x 5 sets
Block Pulls - 325 x 2 x 2 sets
1.5" deficit Pulls - 290 x 4 x 2 sets
Lat PD - 4 sets x 12
BB Shrug - 3 sets x 10 reps
Farmer's Walk with DB - 3 sets x 40-50 feet a piece

Chivalry
10-15-13, 5:04 pm
BB Day

Seated OHP - 4 x 8-10
BB Curl - 4 x 10-12
Str. Arm PD - 3 x 10-12
Cable Side lateral - 3 x 12
Hammer curl - 3 x 8-10
Calves - 4 x 15-20

RedlegDbell
10-16-13, 12:32 am
Deads - Heavy
Deadlift - 315 x 2 x 5 sets
Block Pulls - 325 x 2 x 2 sets
1.5" deficit Pulls - 290 x 4 x 2 sets
Lat PD - 4 sets x 12
BB Shrug - 3 sets x 10 reps
Farmer's Walk with DB - 3 sets x 40-50 feet a piece

I like what you are doing with the deads here Rob. Glad to see your back to it!

Chivalry
10-16-13, 8:06 pm
I like what you are doing with the deads here Rob. Glad to see your back to it!

That was a hard day, especially after being away from deads for that long. But, I can't wait to see where it's going to go from there.

Just have to find me a meet now that I can hit up towards the end of the year or in the beginning of next.

Chivalry
10-18-13, 8:06 pm
Squats - Explosive
Squats - 255 x 3 reps x 8 sets
Olympic squats - 270 x 8 reps x 3 sets
Squats with pause at bottom - 230 x 6 x 2 sets
Leg curls - 3 sets x 12-15
DB walks - 3 sets x 80-100 feet
ss with back raises 3 sets x 10-12

Chivalry
10-19-13, 4:55 pm
Bench - Saturday - Heavy
Kinda screwed up on my percentages for this day on the first lift, actually went 10lbs heavier than I was supposed to. But still, I hit my desired reps and sets, so fuck it. Felt good.
Bench - 250 x 8 sets x 2 reps
Close Grip - 255 x 3 sets x 2 reps
1" Pause from chest - 225 x 2 sets x 4-6 reps
Rope PD - 4 sets x 12-15
DB Side Laterals - 4 x 10
V-Bar PD - 3 x 10-12

Chivalry
10-21-13, 6:01 pm
Sunday - Deads - Explosive

Nearly tweaked my lower back on these in the opening sets, but just belted up and finished up most of the work, just left out the deficits to keep from putting too much of a strain on it. It's actually a little bit sore today.

Deads - 250 x 8 sets x 3 reps
Box Pulls - 270 x 2 sets x 5 reps
Lat PD - 4 x 15
DB Shrugs - 3 x 12

Chivalry
10-22-13, 6:15 pm
Tue - BB Day

Seated OHP - 185 x 4 x 10-12
EZ Bar Curl - 4 x 12
Face pulls with rope - 4 x 12-15
ss with str. arm rope pd - 4 x 10
One arm cable curl - 3 x 12
DB Front Raises - 3 x 10-12

Chivalry
10-25-13, 3:36 pm
Had oral surgery on Wednesday to remove a tooth and while feeling good outside of the gym, I went in today to get my squats in. But, not being able to eat right left this workout severly lacking. So, I got in a couple sets of squats and a few assistance moves and got out, felt nauseous the entire time.
Was a struggle to even get these in, felt weak as all get out.

Friday - Rep
Squats - 270 x 8 x 2 sets
Front Squat - 225 x 5 x 1 set
Leg Ext - 3 sets x 15
Leg Curl - 3 x 10

Chivalry
10-28-13, 5:39 pm
Wasn't able to find a gym at all over my trip. Sucks, but eh. Hit Deads today.

Deads - Rep
Conv. Deads 270 x 8 x 3 sets
Block Pulls - 290 x 6 x 2 sets
1.5" Deficits - 250 x 10 x 2 sets
Lat PD - 4 sets x 10 reps
DB Shrugs - 3 x 12
ss with static holds - for as long as possible

Forearms are still pumped. Can hardly grip anything heavy for any length of time, ha. Love that feeling.

RedlegDbell
10-28-13, 9:43 pm
Had oral surgery on Wednesday to remove a tooth and while feeling good outside of the gym, I went in today to get my squats in. But, not being able to eat right left this workout severly lacking. So, I got in a couple sets of squats and a few assistance moves and got out, felt nauseous the entire time.
Was a struggle to even get these in, felt weak as all get out.

Friday - Rep
Squats - 270 x 8 x 2 sets
Front Squat - 225 x 5 x 1 set
Leg Ext - 3 sets x 15
Leg Curl - 3 x 10

Much respect Rob. Those days are really tough to battle through and that commitment will shine through when you step on the platform!

Chivalry
10-29-13, 3:04 pm
Much respect Rob. Those days are really tough to battle through and that commitment will shine through when you step on the platform!

I'm hoping so. Even though there was little done on that day, my legs were still sore, so I take that as a plus despite how I was feeling.
Thanks man for the words!

Chivalry
10-31-13, 3:44 pm
Was dreading this day considering my last squat day was awful, but I felt surprisingly good and strong.

Squats - Heavy
BB Squats - 310 x 3 x 5 sets
Rev. Band Squats - 335 x 2 x 2 sets
Squats with pause at bottom - 285 x 4 x 3 sets
Farmer's Walk w DB - 75s x 3 sets x 40-50 feet each
Leg Curls - 3 sets x 15
Back Raises - 3 sets x 12

Chivalry
11-02-13, 11:49 pm
Friday - Bench - Rep - Week 1 Wave 2
Comp. Bench - 240 x 2 x 4
Close Grip - 255 x 2 x 2
1" Pause Bench - 225 x 6 x 1, 225 x 8 x 1
V-Bar PD - 4 x 12-15
DB Flyes - 3 x 10-12

RedlegDbell
11-03-13, 1:43 pm
Friday - Bench - Rep - Week 1 Wave 2
Comp. Bench - 240 x 2 x 4
Close Grip - 255 x 2 x 2
1" Pause Bench - 225 x 6 x 1, 225 x 8 x 1
V-Bar PD - 4 x 12-15
DB Flyes - 3 x 10-12

I really like those 1" paused reps. Good stuff Rob. I take it your back is 100% healed at this point?

Chivalry
11-04-13, 2:25 am
I really like those 1" paused reps. Good stuff Rob. I take it your back is 100% healed at this point?

Pretty much 100%, it'll get a bit tight from time to time, but no pain at all and movements are getting better.

Chivalry
11-04-13, 2:30 am
Sunday - Deads - Week 1 Wave 2 - Heavy

Deads Conv. - 330 x 2 reps x 3 sets
Block pulls - 355 x 4 x 2 sets
1.5" Deficits - 305 x 4 x 1, 305 x 6 x 1 - the last rep on this was a grinder, but I got it. Feels good to do these without having any kinda pain.
Lat PD - 4 x 12-15
BB Shrug - 3 x 12
ss with str. arm pd - 3 x 10
Farmer's walk - 80lb DBs x 3 sets for as long as I could hold them

Chivalry
11-07-13, 6:58 pm
Thursday - Squats - Explosive

Squat - 270 x 2 x 6 sets
Rev. Band Squats - 365 x 2-3 x 2 sets
Squats with pause - 245 x 5 x 2 sets

I kinda veered off my program after this. My lifting partner was doing deads and I was feeling just a little antsy after those squats, even though tired.

Hit 365 x 1, 385 x 1, and then jumped up to 405 and hit that, which is a PR for me. I still had a little more in me after that, but I backed off.
We then took off a plate, down to 315 and did tandems. Think hit about 7 before my power finally gave out on me.

Can't wait to see where my new max is when I test it.

Chivalry
11-07-13, 7:33 pm
http://youtu.be/sINWSOg1Rms

Chivalry
11-09-13, 3:19 pm
Bench - Heavy

Comp. Bench - 255 x 2 x 3 sets
Close Grip - 270 x 1 x 2 sets
1" Pause - 240 x 3 x 3 sets
EZ Bar PD - 3 x 10-15
ss with OH EZ Extension - 3 x 8-10

Chivalry
11-10-13, 4:04 pm
Deads - Explosive
Deads - 270 x 2 x 6 sets
Block Pulls - 285 x 5 x 2 sets
1.5" deficits - 250 x 6 x 2 sets
Lat PD - 3 x 10-12 with a 1 to 2 second pause at the bottom and slow ascent.
DB Shrugs with static holds - 3 sets x 12-15 with 20-30 second static holds

Chivalry
11-10-13, 4:17 pm
Finally figured out the whole video thing instead of just providing the link, here is the video of the 405.


http://youtu.be/sINWSOg1Rms

RedlegDbell
11-11-13, 12:36 am
Congratulations on the big PR Rob! 405 is not light LOL. Glad your back is behaving too.

Chivalry
11-11-13, 3:59 pm
Congratulations on the big PR Rob! 405 is not light LOL. Glad your back is behaving too.

Thanks, Steve! That had me stoked whenever I got it. I've got more in me though.
The ABC up in Columbus on the 23rd, I might just find out what that is considering it's supposed to be my last heavy dead day.

RedlegDbell
11-11-13, 8:07 pm
Thanks, Steve! That had me stoked whenever I got it. I've got more in me though.
The ABC up in Columbus on the 23rd, I might just find out what that is considering it's supposed to be my last heavy dead day.

Yeah!! Haha, this ABC is going to be some party.

Chivalry
11-13-13, 9:01 pm
Yeah!! Haha, this ABC is going to be some party.

Haha, that's the truth man.

Chivalry
11-13-13, 9:03 pm
Wednesday - BB

Went a little light and more focused on the pump as my shoulders are a bit beat up.

DB Laterals - 5 sets x 12-15
Seated DB Press - 3 x 12-15
Rear Laterals - 4 x 10-12
Cable laterals - 3 x 8-10
Drag Curls - 4 x 12-15
Rev. EZ bar Curl - 3 x 12-15

Chivalry
11-16-13, 9:11 pm
Squats - Explosive

Squat - 305 x 3-4 x 6 sets
Olympic style squat - 325 x 2-3 x 2 sets
Pause at bottom - 285 x 5-6 x 3 sets
Heavy DB walks with fat gripz - 3 sets
Leg Ext. - 3 sets x 15-20

Chivalry
11-16-13, 10:26 pm
Bench - Explosive - Week 5
Comp. Bench - 205 x 2 x 6 sets
Threw out close-grip today because these seem to bother my shoulder an awful lot.
1" pause bench - 195 x 4-6 x 3 sets
V-bar PD - 3 sets x 10-12, 1 set x 6-8
EZ Bar OH Ext. - 3 sets x 6-10
Lat Str. PD - 3 sets x 10-12

RedlegDbell
11-16-13, 11:44 pm
Looking good Rob. You have to train smart when your body yells at you.

Chivalry
11-17-13, 4:40 pm
Looking good Rob. You have to train smart when your body yells at you.

Aye, I've been having to get used to that more so these past couple of months. Sucks, but at the same time, it's part of the game.

Chivalry
11-20-13, 3:47 pm
Squat - Heavy

Squats - 335 x 2 x 3 sets - Actually went about 10 pounds over the described percentages, but these felt good. My calf pain is finally disappearing and these are feeling easier.
Close-stance squat - 345 x 2 x 2 sets, again these felt easier, got deeper into these than before.
Squats with pause at bottom - 305 x 4 x 2 sets
DB Farmer's Walk with Fat Gripz - 3 sets to failure on grip
Leg curl ss with leg ext - 3 sets x 12-18 reps

Chivalry
11-24-13, 9:37 pm
Deads - Heavy - Last 3 week wave

Conv. Deads - I went off a little here and went heavier considering I hit 405 pretty easily. 355 x 1, 375 x 1, 405 x 1, 415 x 1, 425 x 1. My grip was giving out on me at this point, but that's a 20lb PR! Sadly, forgot to get a video of it.
Lat PD - 4 x 1-15
BB Shrug - 3 x 10
Heavy DB Walk with Fat Gripz x 3 sets to failure

RedlegDbell
11-25-13, 1:25 am
Deads - Heavy - Last 3 week wave

Conv. Deads - I went off a little here and went heavier considering I hit 405 pretty easily. 355 x 1, 375 x 1, 405 x 1, 415 x 1, 425 x 1. My grip was giving out on me at this point, but that's a 20lb PR! Sadly, forgot to get a video of it.
Lat PD - 4 x 1-15
BB Shrug - 3 x 10
Heavy DB Walk with Fat Gripz x 3 sets to failure

I like the PR trend here man. This program seems good for that. Really good haha.

Chivalry
11-25-13, 5:21 pm
I like the PR trend here man. This program seems good for that. Really good haha.

For deads, especially. I'm hoping to aim for a 435 or even 445 for my mock meet here in a few weeks.

Bench, though, I'm still not sure about yet.

Chivalry
11-27-13, 2:54 pm
Squat - Reps

Comp. Squat - 290 x 2 x 5 sets
Close-Stance Squat - 310 x 3 x 3 sets
Comp. Squat with pause at bottom - 275 x 3 x 2 sets
Heavy DB Farmer's Walk - 3 sets
Leg Curls - 3 sets x 10-15

Chivalry
11-29-13, 8:15 pm
Well, I finally got my classes lined out and it looks like I'll be going back to college in January, full time. School, work full time, powerlifting, and all the while keeping in touch with friends and family, especially when they need you. It'll cut a lot of my free time, but I'm not going to miss it much. If anything, I'm eager to start stepping in that direction. I know the load will be heavy and grinding the further it goes on, but if anything, I know thats when you really know what you're made of. It's all in the name of chasing dreams.

Chivalry
12-02-13, 4:51 pm
Bench - Last Heavy Day
Comp. Bench - 270 x 2, 280 x 1, 290 x 1, 240 x 8
Board Presses - 240 x 6-8 x 2 sets
EZ-Bar PD - 3 sets x 10-15, 1 set x 6-8
DB Side Laterals - 4 sets x 10-15


Deads - Explosive
Conv. Deads - 290 x 3 reps x 5 sets
Block Pulls - 310 x 5 x 3 sets
Deficit Deads - 270 x 6 reps x 3 sets
Lat PD - 4 sets x 10-15
DB Shrugs - 3 sets x 10-12
Heavy DB Holds - 3 sets for as long as possible

RedlegDbell
12-02-13, 8:29 pm
Have you settled on openers for your mock meet at this time? I think mine are all set as long as I'm feeling okay or better the day of.

Chivalry
12-02-13, 8:35 pm
Have you settled on openers for your mock meet at this time? I think mine are all set as long as I'm feeling okay or better the day of.

I think I've got mine set as I've been going over them. Bench is the only iffy one at the moment. 290 felt easy and could of probably even hit that for another rep. It'll come down to how my shoulder is feeling, but it should end up coming out like this.

Squat - 385 - 405 (I missed this last time, but barely so I'm thinking of doing it here now, just in case I have some left in the tank). If I get that 405, then according to how I'm feeling on whether how much I take it up on the 3rd attempt.
Bench - 290 - 300 - then either 305 or 310
Deads - 405 - 425 - then something above this. I'd like to hit 430-435, maybe 440. According to how it all comes down to.

Chivalry
12-03-13, 4:18 pm
This day just felt awful all around.

Squat - Reps
Comp. Squat - 330 x 3 reps x 3 sets
Oly. Squat - 345 x 1 x 2 sets - I shut down my squats at this point, my lower back was tightening up and starting to bother me just a tad. Didn't want to risk anything.
Lying Leg Curl - 3 x 10-15
ss with standing calve raises - 3 sets x 10-12
Leg Ext - 3 sets x 12-15
ss with seated calve raises - 3 sets x 10-12

RedlegDbell
12-03-13, 9:11 pm
That's still a pretty solid day there man. Hope the back is okay.

Chivalry
12-04-13, 5:46 pm
It isn't hurting, so that's a good sign, just very tender.

Chivalry
12-07-13, 5:54 pm
Bench - Explosive
Comp. Bench - 225 x 2 x 5 sets
Went off the books and I was feeling good, my training partner had 315 on the bar for his set. The last time I attempted this, it bured me, barely even moved it off the chest but an inch. The lift was a quick touch and go, I didn't do a pause like a comp. bench should be, just because I wanted to see if I could lift it. The bottom portion flew up but got stuck at the middle, but drove through it and completed the lift. Very stoked about this. First time I've ever benched it. Now, the goal is to get down the pause and make it even more legit.
1" pause bench - 210 x 6 x 2 sets
Cable Crossovers - 3 sets x 12-15
EZ-Bar PD - 3 x 12-15
DB Side laterals - 3 x 10-14

RedlegDbell
12-07-13, 9:21 pm
Bench - Explosive
Comp. Bench - 225 x 2 x 5 sets
Went off the books and I was feeling good, my training partner had 315 on the bar for his set. The last time I attempted this, it bured me, barely even moved it off the chest but an inch. The lift was a quick touch and go, I didn't do a pause like a comp. bench should be, just because I wanted to see if I could lift it. The bottom portion flew up but got stuck at the middle, but drove through it and completed the lift. Very stoked about this. First time I've ever benched it. Now, the goal is to get down the pause and make it even more legit.
1" pause bench - 210 x 6 x 2 sets
Cable Crossovers - 3 sets x 12-15
EZ-Bar PD - 3 x 12-15
DB Side laterals - 3 x 10-14

Heck yeah man! That's a huge PR! Well our mock meet up here next weekend is still looking like a prime time event but on the plus side we just bought a Boss competition bench from Jesse Rodgers today. One more temptation to get you up here haha.

Chivalry
12-07-13, 9:46 pm
Heck yeah man! That's a huge PR! Well our mock meet up here next weekend is still looking like a prime time event but on the plus side we just bought a Boss competition bench from Jesse Rodgers today. One more temptation to get you up here haha.

Damn man! Haha, I wish I could be up there Saturday. My friends are throwing a Christmas party that evening or I would be without a doubt. Hell, I'm not sure what you all have planned. But if you all are lifting on the 28th or 29th this month, I should be able to make it up there then, given weather is good.

RedlegDbell
12-07-13, 9:49 pm
Damn man! Haha, I wish I could be up there Saturday. My friends are throwing a Christmas party that evening or I would be without a doubt. Hell, I'm not sure what you all have planned. But if you all are lifting on the 28th or 29th this month, I should be able to make it up there then, given weather is good.

Hey that would be great Rob! I'll definitely keep you in the loop man. Keep killing it!

Chivalry
12-07-13, 9:59 pm
Hey that would be great Rob! I'll definitely keep you in the loop man. Keep killing it!

That works! Ya'll kill it too on your mock meet next weekend!

Chivalry
12-16-13, 4:26 pm
Mock Meet Write-up

Squats - On my last mock meet, I ended up failing on a 405 attempt mid way up. So, to take things a big more agressive, I opened with 385.

385 - went up strong and quick.
405 - I choose this as my second attempt, just because if I did hit it, I wanted to see if I had more in me after it. I hit it, even if it was a bit on the high side, but it felt good.
425 - So, I decided to jump to this. To make up for the high rep on 405, I went as deep as I could go with this one. Came out of the hole pretty quickly and good, but my form broke down half-way up. I felt my weight shift onto my toes a bit, but I was able to power through it and get it up. I took it.

Bench - 285 - went up nice and easy
295- nice and easy
305 - I backed down a little bit here because I had missed this a couple weeks ago with the competition commands and 315 I had gotten a week before, just a touch and go. So, I went with this and kinda surprised myself. It was hard, but it also went up with very little sticking. I might just of had a 315 in me.

Deadlift - 405 - I knew I had this one, so figured it would be a good starting point. Nice and easy.
425 - This one went up with little problem, even though it felt heavy as shit.
455- Now, with this last attempt, I was originally thinking about going for 435 after the 425 just because of how heavy it felt. But with talking with my lifting partner, he basically said go for broke. Hence, we loaded up the 455. Went up better than I thought it would. I honestly thought I would have failed it when he first mentioned it, but shoved them out and just pulled. I think... I might of had just a little bit more in me.

I've got some videos of the bench and deadlift. Couldn't catch the squats as much as I had no one to get a video around. I'll try to get them uploaded soon and posted on here at least.

RedlegDbell
12-17-13, 11:49 am
Awesome work Rob. February is going to be outstanding!

Chivalry
12-17-13, 3:26 pm
Awesome work Rob. February is going to be outstanding!

Thanks Steve! And hell yes it is! I can't wait.

Chivalry
12-17-13, 9:22 pm
After working out how long I got until that meet, I realized that I've got enough time to fit in another full Cube Boss cycle with the 10th week being at the meet itself. So, let's get some!

Deads - Heavy - Week 1 Day 1

Conv. Deads - 350 x 2 reps x 5 sets
Block Pulls - 370 x 3 reps x 2 sets
Deficit Deads - 330 x 4 reps x 2 sets
Lat PD - 4 x 10-12 reps
DB Shrugs - 3 x 10 reps
Assisted Pullups - 3 sets x 5 reps - my back and grip were literally shot at this point.

Chivalry
12-20-13, 12:20 am
Here's the video of the 455lb dead from the mock meet.


http://www.youtube.com/watch?v=S0XvwG6ErW0&feature=youtu.be

Chivalry
12-24-13, 5:38 am
Squats - Sunday - Dynamic
Squats - 265 x 3 reps x 8 sets - These sets moved really fast.
Olympic-close stance - 285 x 3 reps x 3 sets
Pause squats - 240 x 5 reps x 2 sets
DB Farmers Walk - 3 sets x 40-50 feet
Leg Curls - 4 sets x 10-15

Chivalry
12-30-13, 5:35 pm
Squats - Reps
Comp. Squat - 285 x 8-10 reps x 3 sets
Close-stance squat - 305 x 6 x 2 sets
Comp Squat with pause at bottom - 255 x 10-12 reps x 2 sets
Leg Curl - 4 sets x 10-15 reps
Farmer's Walk with trap bar - 225 x 3 trips
Leg Ext - 3 sets x 12-15

Chivalry
01-04-14, 4:11 pm
Bench - Dynamic
Comp. Bench - 205 x 8 x 3 reps
Close-Grip - 220 x 2 sets x 5 reps
1" pause above chest for 2 seconds - 190 x 3 sets x 8-12 reps
Cable Crossover - 3 sets x 12-15
DB Side lateral - 3 x 10-12
Rope PD - 3 x 14-15

Chivalry
01-05-14, 3:03 pm
Squat - Heavy

Comp. Squat - 325 x 5 sets x 2 sets
Olympic Squat - 345 x 2 sets x 3 reps
Comp. Squat with pause - 305 x 2 sets x 4 reps
Calves - 3 sets x 15-20


I didn't have a lot of time to finish this day, but I made sure to get in my main movements at least. These are starting to feel really good and I think I'm finally hitting a good stride with them.

Chivalry
01-13-14, 8:26 pm
Sunday - Squats - Dynamic
Squats - 285 x 6 sets x 2 reps
Olympic Squat - 305 x 2 sets x 5 reps
Pause squats - 265 x 2 sets x 8 reps
Extensions - 3 sets x 12-15
Leg Curls - 3 sets x 10-15
Back raises
Calves
Abs

RedlegDbell
01-13-14, 9:10 pm
I'm getting my registration sent in for the meet this week. Things appear to be going well for you. How are you feeling right now?

Chivalry
01-14-14, 5:18 pm
I plan on sending mine in next week when I get paid. They are going, that's about it at the moment. Physically, I feel pretty good outside of some aches and pains. Mentally, that's a different story.

It's good to see you back around, bud.

RedlegDbell
01-14-14, 11:34 pm
I plan on sending mine in next week when I get paid. They are going, that's about it at the moment. Physically, I feel pretty good outside of some aches and pains. Mentally, that's a different story.

It's good to see you back around, bud.

We need to get you up here to CBB before the meet Rob. Keep grinding man.

Chivalry
01-15-14, 3:42 pm
We need to get you up here to CBB before the meet Rob. Keep grinding man.

Are ya'll going to be training next weekend, the 25th or 26th?

RedlegDbell
01-15-14, 5:56 pm
Are ya'll going to be training next weekend, the 25th or 26th?

Yessir. I will see if we have an approximate time for our session on the 25th and keep you up to date via text! We are still efforting a visit from the Iron Mafia clan in the near future as well.

Chivalry
01-21-14, 6:40 pm
Tweaked my back again on Thursday when doing my last set of deficits. And the funny part is, it's when I sat the weight down that it happened. -_-

RedlegDbell
01-22-14, 12:09 am
Tweaked my back again on Thursday when doing my last set of deficits. And the funny part is, it's when I sat the weight down that it happened. -_-

Hate to hear that Rob. I hope it isn't too bad.

Chivalry
01-30-14, 5:25 pm
Hate to hear that Rob. I hope it isn't too bad.

Well, today has made 3 weeks since it happened and I can still feel it. It isn't as bad and I'd give it another week or two before it's fully up and running again, but that's pretty much shot all training I had in me for that meet.

Chivalry
02-10-14, 4:16 pm
Saturday - Bench - Heavy
I've been able to keep benching for the most part as long as I belt up, so that training has suffered at all.

Considering this was the last Heavy day of the Cube cycle, I went for a 315lb paused just to see where I was, considering I nearly didn't get it on a touch and go. Did a 2 second pause at the bottom with it, and it still went up without a grind. I think I've got another 5 or maybe 10 more lbs in me on the bench. So, I'll chalk that one up to a PR for the pause.

Sunday - Squats
My back has been feeling better, so I decided to get back under the bar today. Throughout the warmup, I felt the part of my back that I injured before start tightening up a lot. I worked up to do:
260 x 3 sets x 3 reps, these felt alright, but heavy.
Then, I wrapped up and went for a 345 single. This was an absolute struggle. I shut it down after this, as I felt my lower back just fatigue out.

Woke up this morning and it's extremely tender. Doesn't impede my movements, but I can tell that one wrong movement and it'd probably go again. Damn.

RedlegDbell
02-10-14, 5:29 pm
Sucks to hear this man. Been feeling sorry for myself for about 5 days because my doesn't feel right but I can still train through it. Done feeling sorry for myself now. Do you think you'll still attend the meet on the 22nd? Mike that trains with us up here at CBB had a lower back strain and isn't competing. He still plans on coming down to encourage, film and hopes to slap some of us to fire us up and/or leave welts haha

Chivalry
02-11-14, 5:31 pm
I'm hoping to make it up there, yeah, as I'd like to see how everything is done. I think those 'slumps/feeling sorry for ourselves' at times comes with the game, especially once we are beat up from training and are hurting like that. I always like to watch motivational videos, as they are some really powerful stuff out there that can just light a fire under your ass when you need it.

Haha, I've seen some crazy shit that people do to get pumped up for a big pull. I've seen this one where his wife/girlfriend just keeps slapping the absolute hell out of him just before a big bench.

RedlegDbell
02-11-14, 6:53 pm
Haha, I've seen some crazy shit that people do to get pumped up for a big pull. I've seen this one where his wife/girlfriend just keeps slapping the absolute hell out of him just before a big bench.

Haha. That is in the Mark Bell powerlifting video on YouTube. When I edit our meet video together I might use the audio from that. It's a great, great video!

RedlegDbell
02-11-14, 10:22 pm
Haha, I've seen some crazy shit that people do to get pumped up for a big pull. I've seen this one where his wife/girlfriend just keeps slapping the absolute hell out of him just before a big bench.

Haha. That is in the Mark Bell powerlifting video on YouTube. When I edit our meet video together I might use the audio from that. It's a great, great video!

Chivalry
03-06-14, 3:50 pm
Finally back to training without issues. I'm going to follow more of a bodybuilding style with the main movement being more focused around powerlifting for a couple of weeks, while I work up my own programming for a while and see how that happens.

Chivalry
05-07-14, 3:07 pm
Wednesday - Shoulders

DB Side Laterals - 4 x 10-14
Smith-Machine Press - 4 x 6-14
Face Pulls w/ rope - 4 sets x 12-18
BB Shrugs - 3 x 8-12
DB Shrugs - 3 x 8-12
DB Laterals laying on a decline (Arnold Style) - 3 x 8-10

Chivalry
05-26-14, 11:55 pm
Getting back into the swing of things, before hitting up the Lilliebridge method, gonna start that this coming Saturday with all luck.


Chest - Monday
Flat BB Press - 4 sets x 8-12 reps
Smith Incline Press - 4 sets x 8-10 reps
Flat DB Flye - 4 x 8-12
Cable Cross ss w DB Shrugs - 3 sets x 10-14 on both


Had a helluva a pump after that. Done it all in about 40-45 minutes.

Chivalry
05-30-14, 3:50 pm
Thursday

This was a late at night workout, so I did some work and saved the rest for Friday.

Deadlifts Conv. - 5 sets of 5, weight was low, but was really focusing on a slow descent
Deadlift's Sumo - 3 sets x 5 - I'm really liking the Sumo stance a lot more, the more that I use it, it feels better than conv. does.
Stiff-legged DL - 3 sets x 8-12

Friday -
Just did some accessory back work-
Lat PD - 3 sets
DB Rows - 4 sets
45 Degree row - 3 sets
BB Rows - 3 sets
Machine Rows - 3 sets

Chivalry
05-30-14, 3:54 pm
Looks like I've found my first meet as well since I've gotten past my injuries. September 13th in London, KY. Gives me ample time to get everything back up to par and past it.

RedlegDbell
05-30-14, 7:59 pm
Looks like I've found my first meet as well since I've gotten past my injuries. September 13th in London, KY. Gives me ample time to get everything back up to par and past it.

Awesome Rob! Keep us posted man!

Chivalry
06-05-14, 5:17 pm
Awesome Rob! Keep us posted man!

Will do! Gonna get my entry in soon, so I can make it official.

Chivalry
06-05-14, 5:20 pm
Legs - Thursday
Squats - This is the first time that I've squatted in a long while, it didn't feel too bad either! Worked up to a single at 315, plan on getting under more next week.
Leg press - Wide stance ss with narrow stance - 4 sets
Leg Ext double leg ss with leg press calf raises - 4 sets
Single leg ext ss with seated calf raises - 3 sets
Front squats - these were just done for getting the form down, so they were light, but my quads were already fried. Gonna start doing more of these.

Chivalry
06-09-14, 3:52 pm
Bench - Saturday
Decided to just do some heavy singles - Worked up to more of a mock meet type deal and hit 290, 315, and then 325 (not paused), which made for a 10lb PR since the last time that I tested it.
Bench with Slingshot - 365 x 1
Flat DB Flye x 3 sets
Cable Crossovers - 3 sets with double drop on the last set.

Chivalry
06-11-14, 6:05 pm
Squats - Wednesday

Stretched and warmed up

Squats - Worked up a single with 365. I've changed my stance to come a little bit closer as this feels a bit more natural to me, so I'm gonna have to rebuild over that.
Front Squats - 3 sets x 8-12
Leg Press - 2 sets x 12-15 (This piece of equipment got swarmed whenever I went to get some water from the front desk of a bunch of assholes just gabbing.)
Leg Ext - 3 sets x 14-20
Single leg ext - 3 sets x 10-14
Seated calve raises - 3 sets x 14-20
Conv. Deadlifts - This was just for fun as a buddy was deadlifting. Did 315 x 1, and then 365 x 1.

I'm putting a bigger emphasis on my quads while training my squats right now, just because my hamstrins have always been a stronger point than they have, so I want to get them stronger as well as bigger. I put more hamstring work onto my deadlift days this way.

Chivalry
06-16-14, 6:43 pm
Friday - Deads
Worked up to a single of 405 with a sumo dead stance, I'm still in the attempt to get used to this and had someone work with me a little bit to get more of the basics of it down. I'm liking the feel of it so far.
BB Rows - 3 sets x 8-12
Lat PD - 4 sets
DB Row - 3 sets x 8-10
BB shrugs ss with DB shrugs - 3 sets

Saturday - Bench
Flat BB - 4 sets x 5, each set progressing to 265, then went up to 305 and repped 8 reps witha Slingshot
Inc. Smith Press - 4 sets 10-12
Pec Deck Flye - 4 sets

Chivalry
06-24-14, 3:48 pm
Tuesday - Shoulders
Smith Machine Press - 6 sets, 6-14 reps
DB Side Laterals - 4 sets, 10-16 reps
Rev. Pec Deck - 4 sets, 8-14
Single arm press - 4 sets, 8-12
Smith Machine Shrug - 5 sets, 12-16
D-handle cable side lateral - 4 sets, 8-12 reps

Chivalry
06-25-14, 5:48 pm
Squats - Explosive
Comp squats - 265 x 6 sets x 3 reps, 1 set x 285 x 3 reps
Front squats - 3 sets x 5 reps
Leg ext - 4 sets
Calves - 4 sets

Didn't have a lot of time to get this in, so I got in what I could.

Chivalry
06-27-14, 3:17 pm
Friday - Bench - Rep

Comp Bench - 230 x 3 sets x 8-12 reps
1" pause - 210 x 3 sets x 10-12
Side DB - 25 x 4 sets x 10-14 reps
EZ-Bar PD - 4 sets x 12-15

Chivalry
07-02-14, 4:33 pm
Squats - Rep - Week 2
Comp. Squats - 285 x 3 sets x 8-12 reps
Front Squats - 185 x 2 sets x 6-8 Reps
Pause squats - 265 x 2 sets x 10-12 reps
Leg press - 3 sets x 12-15
Leg Ext - 4 sets
Calves x 3 sets


I have admit, since changing up my squat technique, they are starting to feel better and better each time that I get under that bar. This has become the day I look forward to the most anymore. I want that 500lb squat!

Chivalry
07-06-14, 5:23 pm
Sat - Bench - Heavy
Comp Bench - 265 x 5 sets x 2 reps
Bench with orig. sling shot - 315 x 3 reps x 2 sets
1" pause bench - 240 - 4-8 x 3 sets
Pec Deck Flyes - 4 sets
Side Laterals - 5 sets

Sun - Deads - Explosive
Deads - 285 x 8 sets x 3 reps
Box Deads - 305 x 5 reps x 3 sets
Lat PD - 4 sets
Str. Arm PD - 4 sets
Rear DB laterals - 4 sets
DB Shrugs - 5 sets

Chivalry
07-09-14, 4:29 pm
Squats - Week 3 - Day 1 - ME
Comp. Squats - 325 x 5 sets x 2 reps - Used belt, but not knee wraps or sleeves. All of these felt solid.
Front squats - 185 x 2 sets x 3 reps - Still getting used to these, but are feeling better each time I do them.
Paused squats - 300 x 2 sets x 4 reps - These were a struggle.
Leg Press - 4 sets x 12-15 reps
Calves on leg press - 4 sets x 15-20 reps
Leg Ext. - 4 sets

Chivalry
07-24-14, 8:31 pm
Shoulders/Bis - Week 4 - Extra Day

Smith Press - 5 sets 6-8, lightened the weight just a tad and worked for a pump.
Rev. Pec Deck - 5 sets
Seated side laterals - 4 sets
Bent over lateral raise - 3 sets.
Cable side laterals - 3 sets, my shoulders were fried by this point.

Drag Curls - 4 sets
Single arm DB Preacher curl - 3 sets

Nothing crazy as ME Bench is Saturday.

RedlegDbell
07-24-14, 11:34 pm
Squats - Rep - Week 2
Comp. Squats - 285 x 3 sets x 8-12 reps
Front Squats - 185 x 2 sets x 6-8 Reps
Pause squats - 265 x 2 sets x 10-12 reps
Leg press - 3 sets x 12-15
Leg Ext - 4 sets
Calves x 3 sets


I have admit, since changing up my squat technique, they are starting to feel better and better each time that I get under that bar. This has become the day I look forward to the most anymore. I want that 500lb squat!

Looking forward to squat day! This is awesome to hear man! I'm hoping to be in that groove soon myself.

Chivalry
07-31-14, 4:42 pm
Looking forward to squat day! This is awesome to hear man! I'm hoping to be in that groove soon myself.

I'm really surprised at how good they feel now. I've lost some speed and strength, I can tell, but it's also coming back quickly. I've got a heavy day coming up that I'm probably going to go balls to wall and see what happens.

Did you do the Nationals yet? How'd that go man?

RedlegDbell
08-01-14, 8:11 am
I'm really surprised at how good they feel now. I've lost some speed and strength, I can tell, but it's also coming back quickly. I've got a heavy day coming up that I'm probably going to go balls to wall and see what happens.

Did you do the Nationals yet? How'd that go man?

Yup. That was two weeks ago and I've just been too lazy and busy to post about it haha. It went pretty well though.
Squat 400 & 435, missed 455.
Bench 265 & 280, missed 300
Deads 510, 530 & 550 all good lifts and a 1265 total
Drake, a new member of our crew went 450, 335 & 550! A 1335 total at 20 years old 189lbs in his first meet!
I don't have any vids from Nationals but Sief09 has a video of my 556 from the military ABC last Saturday on his Instagram.

Chivalry
08-04-14, 5:51 pm
Yup. That was two weeks ago and I've just been too lazy and busy to post about it haha. It went pretty well though.
Squat 400 & 435, missed 455.
Bench 265 & 280, missed 300
Deads 510, 530 & 550 all good lifts and a 1265 total
Drake, a new member of our crew went 450, 335 & 550! A 1335 total at 20 years old 189lbs in his first meet!
I don't have any vids from Nationals but Sief09 has a video of my 556 from the military ABC last Saturday on his Instagram.

Sounds like a good day all around then! Damn, Drake keeps pushing it, and he'll hit elite before he knows it. Fantastic job.

RedlegDbell
08-05-14, 1:28 pm
Sounds like a good day all around then! Damn, Drake keeps pushing it, and he'll hit elite before he knows it. Fantastic job.

Yeah he's talented and he's hungry. That's a pretty fantastic combination.

Chivalry
08-05-14, 4:13 pm
Yeah he's talented and he's hungry. That's a pretty fantastic combination.

Definitely man, really would light a fire under the ass to keep up with and get as strong as he is.

Chivalry
08-08-14, 4:31 pm
So, I decided to move back to a conventual stance with my deadlift. I had been using a sumo and while it feels decent, I just feel like the conv is better suited for me. Gotta get back to getting used to that more now.

On another note, I hit a small squat PR last weekend of 5 pounds, at 430. This is only the 6th week of this cycle, and I feel like I have a lot more in me for my mock meet here in the next couple of weeks.

I've also been looking at some more meets. There are two that catch my attention, one in November out in Princeton, and then one in December up in Cincy. I would really like to do one before the year ends, but I'm going to have to wait for a month or so and see just how finances are playing out.

Chivalry
09-16-14, 4:01 pm
Deads up to the knees - 9 sets, working up to 310 for 4 sets x 3
Bench - worked up to 4 sets of 6 x 210
Deads from box - 325 x 4 sets x 4 reps

Chivalry
09-18-14, 3:24 pm
Squats - WOrked up to 355 x 5 sets x 2 reps
Bench - Worked up to 260 x 2 x 4 sets, then back down, increasing reps as I decreased weight.
Squats - Worked back up to 315 for 4 sets x 4 reps

RedlegDbell
09-19-14, 3:44 pm
So, I decided to move back to a conventual stance with my deadlift. I had been using a sumo and while it feels decent, I just feel like the conv is better suited for me. Gotta get back to getting used to that more now.

On another note, I hit a small squat PR last weekend of 5 pounds, at 430. This is only the 6th week of this cycle, and I feel like I have a lot more in me for my mock meet here in the next couple of weeks.

I've also been looking at some more meets. There are two that catch my attention, one in November out in Princeton, and then one in December up in Cincy. I would really like to do one before the year ends, but I'm going to have to wait for a month or so and see just how finances are playing out.

I know Knotahumanbeing is doing the Cincy meet in December. Our Colerain Barbell friend Mike is considering it and I am too. You'd definitely have some moral support of you make it up here for that one. Way to go hitting that 430!

Chivalry
11-11-14, 4:02 pm
I know Knotahumanbeing is doing the Cincy meet in December. Our Colerain Barbell friend Mike is considering it and I am too. You'd definitely have some moral support of you make it up here for that one. Way to go hitting that 430!

Shit happens, I suppose. I started visiting a chiropracter because of my back issues, found out I have a slight misaligned hip and slight issue with my L5-S1 vertebra (they usually fuse together at some point in your life, mine didn't, so it's narrowed and causes some of my issues). My hips and back are feeling a lot better, even if they do get tight on me still.

I'm gonna get back to posting on here more regularly to hold myself even more accountable than I already am. Time to get even more serious about this.

I hit some PRs before, 350 on bench( a couple weeks ago) and even a 455 on squat (a couple of months ago), even though I felt like I had a little more, but ran out of time.

RedlegDbell
11-13-14, 3:42 pm
Consider going to see a massage therapist. Particularly one that works on strength athletes. It can help a lot. That meet in Cincy next month is already full. Most of our groups' next meet will be in February. Freightraindane and I talked with Cellardweller about doing the Lexen SummerSlam in Columbus this year. It would be awesome to get a bunch of us from the forvm doing a meet together!

Chivalry
11-21-14, 4:23 pm
Consider going to see a massage therapist. Particularly one that works on strength athletes. It can help a lot. That meet in Cincy next month is already full. Most of our groups' next meet will be in February. Freightraindane and I talked with Cellardweller about doing the Lexen SummerSlam in Columbus this year. It would be awesome to get a bunch of us from the forvm doing a meet together!

That's the only issue with small towns. I'd have to branch out and possibly drive several hours just to find one that'd be worth my time. There is some massage theraptists in town, so I might try to see what they offer. And I saw that, I'm gonna try and make it down there to watch that one in February since ya'll are gonna be there.

But, I agree man. When is that Lexen Summerslam one going to happen? I was looking at an SPF meet in June up in Ashland, but if that ones close I might try to do it instead. I think I can get a buddy of mine to come too.

Chivalry
04-20-15, 2:26 am
So, after some long hours of work, my gym closing while they relocated, and a couple little injuries that needed healing and fixed, I'm finally getting a chance to come back on here and get this thing started again. I'm looking at a meet sometime in August and I'm going to start documenting my work in here again in lead up to that. Some of my numbers are lower than they were just because of said problems before, but I hope to get back to them quickly and go even higher. In the words of the Joker, "Here we go!"