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View Full Version : Strength Beyond Strength: My Journey to SPF No Retreat, No Surrender



MikeHerman
12-05-14, 8:50 pm
My training cycle for my first meet is officially beginning on Monday, so I'm going to start logging it as meet prep. I'll be competing in Southern Powerlifting Federation/Iron Mafia's No Retreat, No Surrender on February 21, 2015. This will be my first official meet, and I'm looking to make it a strong one. I know most people advise just getting some official numbers on the board, but I'm going for broke. What's the point of trying if you're not trying to win? I'll be starting another cycle of The Cube Method with some new maxes, and hopefully building from there. The goal is 1,190, which will put me in the Master category for the 165 weight class. I'll also be competing as a junior, which I'm not sure if that affects numbers, but I don't care. Standard Master is 1,190, so that's what I'm aiming for.

12/5/14:
Pulled a 415 deadlift tonight. Tried 435 twice, but I need to get my belt instead of using the shitty velcro gym belts. Broke it off the ground both attempts, but my back started to round and I dropped them. Regardless, still happy about my PR! I'll be testing my bench soon, then I can accurately program myself for another round of The Cube Method. Looking forward to getting these numbers up and getting on the platform.

Deadlift: 165x10, 255x8, 325x4, 375x1, 415x1 (PR)
Lat Pulldowns: 4x15 @ 85
Wide-grip Pull-ups: 8/7/5

Made this a quick visit, as I was absolutely toasted after a PR and 4 heavier attempts (425x2 and 435x2).

MikeHerman
12-08-14, 1:11 pm
12/7/14:
Went in yesterday and did secondary/upper back and shoulders. Been struggling with some at-home issues, so I'm trying to spend time in the gym to channel my negative feelings into fuel. Regardless of what goes on, I have a meet to prepare for.

Lat pulldowns: 4x15 @ 85
Rope attachment hammer curls/front delt raise superset: 4x10 @ 80
Shrugs: 4x10 @ 250
Chest-supported rows: 4x12 @ 90
Seated shoulder press: 3x12 @ 90
Bike: 1.5 miles on 10 resistance

MikeHerman
12-08-14, 9:47 pm
12/8/14:
Retested bench today only to be slightly disappointed. Max rep has not moved from 230. Hit it once, couldn't hit 235. Though, I say slightly disappointed because I'm 11 weeks out from competition and can make sure that this training cycle has adequate focus on increasing my press numbers. If anyone has experience with The Cube Method, which I'm sure some of you do, would it be advisable to use my bodybuilding day as a secondary press day? For instance, if I do heavy work on Wednesday, would it be okay to do light speed work or moderate explosive work (whichever the following Wednesday does not cater to) in place of bodybuilding exercises? Or perhaps just doing that every other week?

Bench: 8x95, 10/8/6x135 (the 10 and 8 were after max attempt), 2x185, 1x230, 2x1x235 (missed)
Dips: 20/18/15
Lat Pulldown: 4x8 @ 110
Cable Flies: 4x8 @ 175
Triceps Rope Pulldown: 4x8 @ 110
Decline Push-ups: 15/12/10

MikeHerman
12-11-14, 8:32 am
12/10/14:
Having a really hard time staying motivated to go to the gym right now. Things with my lady are not going well, and it's taken its toll on me pretty hard. Eating less, sleeping way less. I'm really focusing on working things out there, so I'm hoping for the best. Hit some heavy sumos last night, but that pretty much killed me, so I did a small bit of accessory work and went home.

Deadlift: 6x2 @ 325
Pull-ups: 7/7/5/4
Close-grip Lat Pulldown: 3x10 @ 90
Chest-supported Row: 3x10 @ 90

MikeHerman
12-11-14, 10:21 pm
12/11/14:
Today went much better both in the gym and at home, so I got a solid day in. Crushed my legs with some squat volume.

Squats: 8x3 @ 265
Oly Squats: 2x3 @ 285
Paused Box Squats: 3x8 @ 245
Calf Raises: 3x15 @ 125
Leg Extensions: 3x10 @ 135
Single-Leg Ham Curls: 3x10 @ 70

MikeHerman
12-13-14, 7:00 pm
12/12/14:
One of the benefits of working for a fitness supplement company is your boss being totally fine with you taking some time after lunch to get smash some weights in the gym downstairs. Didn't spend more than 25 minutes downstairs, as we were a little busier than usual on a Friday. Did get some high rep/low weight benching in, though.

Bench: 12/10/8 @ 135
Triceps Rope Pulldown: 4x12 @ 70

MikeHerman
12-14-14, 9:37 pm
12/14/14:
Had a bodybuilding day today. Heavy on the arms and shoulders, with a little bit of chest thrown in. Really working on building my lats and shoulders for a bigger bench.

Cable Flies: 3x12 @ 120
V-bar Triceps Pulldowns: 4x12 @ 120, 1x17 @ 90
Barbell Curls: 4x12 @ 80
Lateral Raise: 3x10 @ 20
Front Raise: 3x10 @ 15
Single-arm Rope Hammer Curls: 4x12 @ 60
Shrugs: 4x12 @ 180

MikeHerman
12-16-14, 12:23 am
12/15/14:
Explosive deadlifts today. Picked up a new partner as well. A good friend of mine who has been in and out of the gym the past year said he was really interested in powerlifting, so I had him come train with me tonight. For someone who has never deadlifted, his technique was actually pretty admirable. Hips were shooting up a little bit fast, but his back was tight, chest was up, and lats engaged. I feel like if he puts his mind to it, he'll definitely see some progress. He's only in the 130 lb range, and pulled 260 for 4 singles tonight. I was impressed. Might have him try to get in on the meet I'm training for as well, just to get him acquainted with the sport. As for me:

Deadlift: 8x3 @ 260
4" Block Pulls: 2x5 @ 280
2" Deficit: 2x5 @ 240
Pull-ups: 7/7/5/4
Lat Pull-downs: 3x10 @ 110
Barbell Curls: 3x10 @ 100/110/120, 1x19 @ 70
Rope Attachement Hammer Curls: 3x10 @ 80/90/100
Chest-Supported Row: 3x15 @ 90

MikeHerman
12-18-14, 8:46 am
12/17/14:
Heavy bench day. Rushed my sets because of a company Christmas party, but I'm happy with the results.

Bench: 5x2 @ 190
Close-grip: 2x2 @ 205
1" Pause: 2x5 @ 175
Dips: 26/13/8
Triceps Pushdown: 3x10 @ 120
Seated Flies: 3x10 @ 125

MikeHerman
12-20-14, 8:07 pm
12/20/14:
As much as I absolutely despise the place, I went to Planet Fitness today for my bodybuilding/secondary press day. The reason I went there is because my fiancé wants to get back into a lifting routine, which I'm 110% supportive of. So I'll probably be going there once a week to help her out and set her up for each week. I'll be using that day to do what I did today. I'll still be doing my powerlifting movements in my gym, that way I'm not damned to the smith machine, but I feel like using them for seated OHP isn't bad.

Barbell Shrugs: 3x12 @ 185
Seated OHP: 3x10 @ 135
Cable Flies: 3x12 @ 80
Tricep Pushdown: 3x12 @ 85
Seated Flies: 3x12 @ 120
Cable Bicep Curls: 3x12 @ 110
Cable Front Raises: 3x10 @ 80
Seated Close-grip Rows: 3x12 @ 140
Pull-ups: 10/8/5

MikeHerman
12-21-14, 1:27 pm
12/21/14:
Today made me realize just how awful rep days are. There's a very obvious reason why I'm a powerlifter. Need to work on my muscular endurance big time.

Squat: 8/7/7 @ 285
Oly Squat: 2x3 @ 305
Paused Box Squat: 2x6 @ 265
Leg Curls: 3x10 @ 125
Leg Extensions: 3x10 @ 125
Calf Raises: 3x10 @ 150

MikeHerman
12-23-14, 11:47 am
12/23/14:
Woke up at 4:30 this morning to go train. This week is filled with Christmas visits, but I'm not sacrificing my training. Where there's a will, there's a way.

Deadlift: 3x10 @ 285
4" Block Pulls: 2x6 @ 305
2" Deficit Pulls: 2x6 @ 265
Pull-ups: 7/6/5
Lat Pulldowns: 4x6 @ 140
Bicep Curls: 3x10 @ 90
Seated Close-grip Rows: 3x10 @ 100

MikeHerman
12-27-14, 1:42 pm
12/26/14:
Hit a bench PR! Only 5 lbs, but 5 lbs is 5 lbs. Training has been a bit off this week, which will continue into next week due to the holidays, but I'm ready to get things back on schedule in a big way.

Bench: 135x7, 185x3, 235x1 (PR), 5x5 @ 135 (legs raised and crossed)
Triceps Pushdown: 3x12 @ 120
Rope Hammer Curls: 3x10 @ 100
Barbell Front Raise: 3x12 @ 100
Lat Pulldowns: 4x8 @ 110
Shrugs: 4x10 @ 270
Dumbbell Lateral Raise: 3x12 @ 15s
Dumbbell Front Raise: 3x12 @ 15s
Seated OHP: 5x5 @ 160

MikeHerman
12-28-14, 8:30 pm
12/28/14:
Heavy squats felt good today. I can tell I'll be hitting a PR at my meet for sure.

Squats: 5x2 @ 320
Olympic Squats: 2x1 @ 340
Paused Box Squats: 2x5 @ 300
Superset - Leg Curl/Leg Extension: 3x10 @ 110
Calf Raises: 4x12 @ 125, 1x6 @ 225
Lat Pulldown: 3x10 @ 100

MikeHerman
12-29-14, 10:01 pm
12/29/14:
Heavy deadlift day with a sumo PR. Haven't pulled a sumo max in a few months, which I figured I need to do, since I plan on pulling sumo in my meet. 20 lbs over my last one, and it was after pulling 3x2 at 340. If I hadn't squatted heavy yesterday and went at it fresh today, I would have matched my conventional and then some. Will be happy to see what I can do on meet day.

Deadlift: 7x255, 3x305, 2x3 @ 340, 1x365, 1x395 (PR)
2" Block Pulls: 2x2 @ 375
2" Deficit Pulls: 1x5 @ 325
Pull-ups: 10/7/6
Kroc Rows: 3x10 @ 75s
Dumbbell Shrugs: 3x12 @ 100s
Close-grip Lat Pulldowns: 3x12 @ 90
Chest-supported Rows: 3x12 @ 140
Rope Hammer Curls: 3x15 @ 70
Barbell Front Raise: 3x12 @ 70

MikeHerman
12-30-14, 8:27 pm
12/30/14:
Bench felt solid today. It was rep day, and I hit my target reps with 5 lbs more than the program calls for on each lift, mostly because I'm lazy and don't feel like searching for 2.5 lb plates. Burnt myself out with some incline barbell bench at the end as well.

Bench: 3x6 @ 185
Close-grip: 2x4 @ 195
Paused 1" off chest: 2x6 @ 175
Dips: 20/16/17
Cable Flies: 3x12 @ 125
Triceps Rope Pulldown: 3x12 @ 100
Incline Barbell Bench: 3x10 @ 135, 5x165
Neutral Grip Pull-ups: 6/5/4

MikeHerman
01-03-15, 6:54 pm
1/2/15:
First training session of the new year came with a strict press PR. And on top of that, I hit it for three singles. I haven't implemented strict/military press into my regiment enough, so I really want to start buckling down on that. I made great gains on my bench when I was doing SL5x5 and incorporating military presses twice a week. Seeing as my bench is my weakest point, I think this will help big time.

Strict press: 5x95, 3x135, 3x1x165 (PR)
Weighted Dips: 7/6/7x45
Triceps Pulldown: 4x12 @ 80
Rope Hammer Curls: 4x12 @ 80
Rope Front Raises: 4x12 @ 80
Shrugs: 3x12 @ 180
Chest Press Burnouts: 12/10/8/6/4/2/1x50/62.5/75/87.5/100/112.5/125x3
Bicep Burnouts: 12/10/8/6/4/2/1x50/62.5/75/87.5/100/112.5/125x3
Seated Dip Burnouts: 12/10/8/6/4/2/1x50/62.5/75/87.5/100/112.5/125x3

MikeHerman
01-03-15, 6:56 pm
1/3/15:
Squats and deads out at Colerain Barbell today. Worked up to heavy singles for deadlifts and explosive beltless/wrapless squats, with some front squats thrown in.

Squat: 5x2 @ 281
Front Squat: 3x5 @ 165
Deadlift: 10x135, 10x225, 6x295, 2x1x365

MikeHerman
01-04-15, 6:21 pm
1/4/15:
Extra leg work, plus some upper-body work today because I was feeling motivated. Namely because today is the first anniversary of many. Exactly one year ago today, I stepped foot into a gym for the first time since high school. It was the day I decided to make a change. A change from being a skinny-fat beta to becoming an iron-built alpha. Never did I imagine that I would make the progress that I have when first starting out. My physique, my strength, and my mentality have all drastically changed. I owe that to myself and to the weights. From a 138 pound slouchy weakling to a 170 pound powerlifter in 365 days is something for me to be proud of. I have a lifetime of progress ahead of me, but I vow to make every day better than the day before it. I will heed the call of the iron until I'm buried in my grave.

Squats: 3x10+5 @ 185
Leg Extension/Curl Supersets: 3x12 @ 125/3x12 @ 125
Calf Raise: 4x12 @ 140
Barbell Curls: 3x12 @ 120, 2x20 @ 80
V-bar Triceps Pushdown: 3x12 @ 120
Rope Triceps Pulldown: 2x20 @ 80
Barbell Front Raise: 4x12 @ 80
Forearm Roll: 4x15 @ 80
Bench: 3x10 @ 135

MikeHerman
01-07-15, 10:04 am
1/5/15:
Training sumo exclusively for the past 5-6 weeks had me yearning for conventional. I was planning on pulling sumo at the meet, but now I'm not sure. All of my working sets were conventional and it felt really great. I think the prior sumo training strengthened my hips a ton.

Deadlift: 6x2 @ 285
5" Block Pulls: 2x5 @ 325
3" Deficit Pulls: 3x4 @ 265
Pull-ups: 7/7/6
Kroc Rows: 3x10 @ 75s
Trap Bar Shrugs: 3x10 @ 155
Lat Pulldowns: 3x10 @ 110
Seated Rows: 3x10 @ 125
Cable Curls: 5x12 @ 80
Cable Tricep Pushdown: 5x12 @ 80

MikeHerman
01-07-15, 11:06 pm
1/7/15:
Due to some more pressing financial responsibilities that have come up, I have to pass on this meet. I'll be competing April 18th, so all is not lost. It does give me more time to experiment with some programming changes to try to add to my bench and deadlift numbers. Plan on doing some more hypertrophic work as well, and also going to start doing some supra-maximal lifts. Started doing that today with some pin presses.

Bench: 3x2 @ 205
Close-grip Bench: 3x1 @ 215
Pause 1" off chest: 2x3 @ 185
Pin Press: 2x3 @ 225
Dumbbell Incline Press: 3x8 @ 65s
Triceps Pulldown: 4x15 @ 60
Cable Flies: 4x15 @ 80
Lat Pulldowns: 3x12 @ 85
Shrugs w/ 2 second hold: 4x12 @ 90
Shoulder Press: 3x15 @ 85
Chest Press: 3x15 @ 90

MikeHerman
01-09-15, 12:22 pm
1/8/2015:
Got my Inzer 10mm Lever Belt and my 2.5m True Black wraps! So, naturally, I had to hit some heavy squats. These things are magic. Hit two set/rep PRs on my first use. OPnly got my squat sets in with no accessory work, but I'm happy with the outcome regardless.

Squat: 7x135, 4x225, 2x275 3x5 @ 325 (PR), 2x3 @ 345 (PR)
Pause Squats: 3x4 @ 225

Go Away
01-11-15, 8:44 am
Six weeks out as of yesterday, right? Love those Iron Mafia guys - good people, good judges.
I have a meet on the same day, different state. Let's crush shit!

Good luck in the upcoming weeks.

MikeHerman
01-11-15, 10:25 am
I appreciate the motivation, brother. Unfortunately, I'm not competing in this any longer, but I am competing in a meet on April 18th in the same place. Guess I need a mod to change the title.

1/10/15:
Felt strong today, so I went kind of all over the place. I went to the legendary Samson's Gym in Hamilton, OH with an old buddy. Worked my deadlift up to a 405 single, and then missed 425 for a PR on a technical error. I lost balance and started hitching to compensate, which made the bar travel away from me and I dropped it. Also hit two rep PRs. The first was a squat double at 365, and then a strict press double at 165.

Deadlifts:
10x135
6x225
4x315
2x365
1x405
Miss x425

Squats:
7x135
5x225
3x315
2x365 (PR)
Miss x405

Strict overhead press:
5x135
2x165 (PR)
3x3x155 (PR)

2-chain Pull-ups: 7/7/6/6
Dumbbell Front Raise: 3x10 @ 30s
Dumbbell Preacher Curls: 3x10 @ 30s
Seated Dumbbell Shoulder Press: 3x12 @ 40s

MikeHerman
01-14-15, 10:37 am
1/12/15:
Bad idea to deadlift reps so soon after almost hitting a PR single two days prior. Hit my sets of 320, but then dropped the weight way down for accessory work.

Deadlift: 3x4 @ 320
4" Block Pulls: 2x6 @ 245
2" Deficit Pulls: 2x8 @ 185
Pull-ups: 7/6/6/5
Kroc Rows: 3x10 @ 65s
EZ-Bar Preacher Curls: 3x12 @ 45
Reverse Hyper: 3x10 @ 45
Dumbbell Standing Shoulder Press: 3x12 @ 45s


1/13/15:
Felt much better today. Hit it hard, and also implemented some HIIT in preparation for the military, as that is coming sooner into focus. Going to start incorporating mobility work and cardio every day to get myself into top physical condition for BMT.

Explosive Bench: 6x2 @ 165
Close-grip Pause Bench: 2x6 @ 175
1" Pause off chest: 3x6 @ 155
Incline Speed Bench: 3x12 @ 95
Neutral Grip Lat Pulldown: 3x12 @ 110
Seated Dips: 3x12 @ 180
Triceps Pulldown: 3x12 @ 120
Bicep Curls: 3x12 @ 120
Cable Flies: 3x12 @ 125
Push-ups: 20/15/12
HIIT: 1:30 sprint/1:30 jog x3 = .9 miles in 9 minutes

Was a bit impressed with my speed on the HIIT, as I haven't done cardio in months. I definitely felt the fatigue, but I powered through it. I'll be doing this 3-4 times a week to prepare for basic training, as well as swimming 2-3 times a week to prepare for my first choice AFSC. Goals are a 10 minute 1.5-mile run, and a 9 minute 200m surface swim. This is on top of competing at 165 lbs on April 18th at SPF BEAST OF THE BLUEGRASS.

MikeHerman
01-15-15, 8:45 am
1/14/15:
Went in to do some heavy cardio, which also turned into some high rep lifting. Started my swimming routine last night. The goal is to get a sub-9 minute 200m swim, as the requirement for my AFSC of choice is 10 minutes, but fuck just doing the bare minimum.

360yd swim (break after 220yds, then final 140)
Seated Dumbbell Shoulder Press: 3x12 @ 40s
Triceps Pulldown: 3x25 @ 70
Rope Attachment Hammer Curls: 3x20 @ 70
Rope Attachment Front Raise: 3x15 @ 70
Decline Sit-up: 25/20/15
Shrugs: 3x15 @ 90 (2-second hold at the top)
Dumbbell Chest Press: 3x8 @ 75s

Kowboy
01-15-15, 9:40 am
Looking good man, keep it up.

MikeHerman
01-18-15, 2:46 pm
Thanks, brother!

1/16/15:
Tried out some Anderson squats on Friday. If you don't know what they are, they're essentially the block pull of squats. Set the bar on your catch bars to where you're doing roughly a 1/2 squat with supra-maximal weights. My single rep max for squats is 420, but I worked my way up to 545 for a double on these. They help your lockout strength and help you adapt to holding heavier weights on your back to start moving up in your 1RM.

Squat: 3x2 @ 365, 2x1 @ 375
Anderson Squats: 7x375, 5x405, 5x455, 5x500, 2x545
Superset: Leg Curl/Leg Extension: 4x15 @ 100
Calf Raise: 2x25 @ 125

MikeHerman
01-19-15, 8:44 am
1/18/15:
Cardio day. I head to MEPS this week, so I'll know my ship date for BMT hopefully by Friday afternoon. Have to get the cardio in check to get the job I want.

1.5 mile run
.75 mile bike
50 decline situps
50 pushups
15 weighted (25 lbs) pull-ups
Shrugs: 3x12 @ 90
Hammer Curls: 3x12 @ 90

MikeHerman
01-19-15, 8:30 pm
1/19/15:
Deadlift singles today with a burnout set at the end. Also upped my reps/sets for accessory work. Pump game strong.

Deadlifts:
10x165
7x255
3x305
2x325
1x360
1x370
1x380
4x320

Pull-ups: 9/8/7/5
Kroc Rows: 4x12 @ 50
Rope Curls: 5x15 @ 70
Rope Pull-downs: 5x15 @ 70
Close-grip Lat Pulldowns: 5x15 @ 80
Seated Shrugs: 5x15 @ 90
Preacher Curls: 3x12 @ 50

MikeHerman
01-20-15, 10:21 pm
1/20/15:
Rep bench day. It really annoys me how easily I hit 205 for 3 triples and can't hit 240 for a single. Working hard on pauses off the chest, as that is my weakest point.

Bench:
7x135
3x5 @ 185
3x3 @ 205 (Close-grip)
3x7 @ 165 (Pause off chest)
3x10 @ 135 (feet raised and crossed)

Triceps Pulldown: 4x15 @ 70
Bicep Curls: 2x25 @ 70
Cable Flies: 4x12 @ 125
Dips: 12/10/9/9
Push-ups: 50
Dumbbell Shrugs: 3x20 @ 35s

MikeHerman
01-27-15, 8:47 am
1/26/15:
After almost a week of not lifting, I hit the weights (and the cardio) super hard yesterday.

Bench: 15/10/5x135, 8x185
Squat: 15/10/5x185
Deadlift: 5x5 @ 295
4" Block Pulls: 3x3 @ 315
2" Deficit Pulls: 2x8 @ 245
Pull-ups: 9/8/8/5
Kroc Rows: 4x12 @ 50s
Hammer Curls: 4x12 @ 30s
Trap Bar Shrugs: 4x15 @ 100
Dumbbell Lateral Raise: 4x12 @ 20s
Swim: 220m

MikeHerman
01-28-15, 8:40 am
1/27/14:
Started the session off with a 280 yard swim, and some underwater breath exercises. My elbow had been sore most of the day from throwing boxes at work, and it started to bother me towards the end of my swim as well. After that, I got on the bench and gave 3 sets of 5 at 165 and it felt like hell. Couldn't even unrack the bar after the last set. But I wasn't going to let it go to waste, so I put an elbow sleeve on and did some military calisthenics and some rows.

Swim: 280 yds
Bench: 8x135, 3x5 @ 165
Triceps Pulldown: 4x12 @ 100
Pushups: 100
Situps: 100
Shrugs: 4x15 @ 100
Row: 5min/1100m

Going to let the elbow rest for the next few days and see how it feels.

MikeHerman
02-06-15, 10:51 am
Haven't logged in a little while, due to moving and just generally being worn out. Here's some highlights, though:

Benched 245 for a 10 lb PR at Colerain Barbell on Sunday, as well as some volume squatting and heavy deadlifts.
I took my military PAST test for Special Forces and didn't qualify. I don't run nearly enough, and my swimming was just abysmal. I'll be focusing much more on my endurance and cardiovascular strength. That being said, the pull-ups, sit-ups, and push-ups were easy.
I'm now about 9 weeks out from my meet, so I really have to start pushing myself even further than I ever have to be able to balance power and endurance. Need to eat more, need to train harder and longer, and need to really develop that warrior mentality.

The Cincinnati ABC is tomorrow, so I'll probably be doing some heavy squats and deads. By the start of next week, I'll have a new program mapped out for myself, taking bits and pieces from The Cube Method, 5/3/1, and military endurance training.

#365Strong

GunRock
02-08-15, 12:54 pm
Haven't logged in a little while, due to moving and just generally being worn out. Here's some highlights, though:

Benched 245 for a 10 lb PR at Colerain Barbell on Sunday, as well as some volume squatting and heavy deadlifts.
I took my military PAST test for Special Forces and didn't qualify. I don't run nearly enough, and my swimming was just abysmal. I'll be focusing much more on my endurance and cardiovascular strength. That being said, the pull-ups, sit-ups, and push-ups were easy.
I'm now about 9 weeks out from my meet, so I really have to start pushing myself even further than I ever have to be able to balance power and endurance. Need to eat more, need to train harder and longer, and need to really develop that warrior mentality.

The Cincinnati ABC is tomorrow, so I'll probably be doing some heavy squats and deads. By the start of next week, I'll have a new program mapped out for myself, taking bits and pieces from The Cube Method, 5/3/1, and military endurance training.

#365Strong

I saw your IG post but did you hit the PRs you were looking for? I couldn't tell. Looks like you all had a great time though which is what's important in the long run.

Regarding the military test, you should check out Alex Viada's stuff. He's a powerlifter/endurance athlete and he's got a number of options on his site showing how to simultaneously train for endurance events and strength events.

I also love Chad Wesley Smith's Juggernaut Method for this because it shows you how to consolidate stressors which is the big deal when trying to train for a lot of things at once. My two cents.

MikeHerman
02-08-15, 9:47 pm
Thanks, Gunrock. I'll definitely look into that, as that's definitely what I need. I'm now debating on whether or not I want to go up to 181 for my April meet, seeing as I'm hovering around 170 now. I think adding those few extra lbs will help my strength. I may not be as competitive at 181, but I'm just trying to get some numbers that I'm happy with on the board first, while also gaining enough muscle mass to not come back from BMT at 130 lbs. Haha.

In other news, the PreCage ABC went extremely well yesterday. I was glad to meet and lift with some awesome people, as well as bring home a bag of Juiced Aminos and DVDs of The Cage and Journey To CAPO. Thanks to MAB and Deanna for setting it up! Hit a 10 lb deadlift PR of 425, and almost hit a 425 squat as well, but my descent was rushed, which resulted in me bottoming out and not having enough muscle activation out of the hole. Soon, though. Still looking for 1,125+ at Beast Of The Bluegrass!

MikeHerman
02-09-15, 8:51 am
2/9/15:
Starting off this next training cycle in a strong way. Eating better, eating more, training harder, training heavier, training more. I'm running a loose version of The Cube Method, with a ton of added cardio and mobility work. Today started off with heavy deadlift doubles (after pulling 425 on Saturday). Still felt good, and the knobbed foam roller made me feel even better afterwards. Today will also be a two-a-day, which means I'll be doping some distance swimming tonight, probably with a little added back work, since today was a late start morning.

(All beltless)
Deadlift: 5x2 @ 325
3" Block Pull: 3x3 @ 345
Pull-ups: 7/6/5/5
Chest-supported Row: 3x15 @ 110
Seated Bicep Curl Machine: 2x20 @ 70

MikeHerman
02-10-15, 8:35 am
2/10/15:
High rep bench day today. Endurance is where I need the most work, so I tried making this as challenging as possible with minimal rest between sets. The pump was stupid.

Bench: 10x95, 5x135, 12/10/10 @ 165
Close-grip: 10/10/8 @ 175
2-second pause: 3x6 @ 155
Lat Pulldown: 3x12 @ 100
Triceps Pushdown: 3x12 @ 100
Barbell Front Raise: 3x10 @ 120
Cable Flies: 3x12 @ 120
Seated Shrugs: 3x12 @ 100

Going to hit some HIIT after work today. Going to see how long it takes to adapt to this powerlifting/cardio two-a-day thing I'm doing. Hopefully not too long.

MikeHerman
02-17-15, 12:29 pm
Hit some heavy squats Friday, deadlifts for volume and heavy bench (resulting in another 5 lb PR) on Saturday, then some explosive deadlifts yesterday.

2/13/15:
Squat: 10x135, 5x185, 3x225, 2x275, 6x3 @ 315
Paused Box Squats: 3x6 @ 335
Leg Extension: 4x12 @ 95
Seated Leg Curl: 4x12 @ 95
Seated Calf Raise: 4x12 @ 95

2/14/15:
Bench: 7x135, 4x185, 2x2 @ 225 (paused), 1x250 (PR)
Close-grip Bench: 2x5 @ 195, 3x4 @ 205
Deadlift: 14x135, 10x225, 5x5 @ 275
Pull-ups: 10/8/7/5

2/16/15:
Deadlift: 10x165, 8x3 @ 265
2" Deficit: 3x6 @ 245
Pull-ups: 7/6/6/5
Chest-supported Row: 3x10 @ 140
Seated Cable Bicep Curl: 3x12 @ 90
Lat Pulldown: 3x10 @ 120
Shrugs: 3x10 @ 205
Cable Barbell Front Raise: 3x10 @ 110

MikeHerman
02-17-15, 10:07 pm
2/17/15:
All kinds of volume today. This week is going to be largely devoted to rep work and cardio.

Bench: 10x135, 4x8 @ 165
Close-grip: 3x6 @ 175
Paused/Legs raised: 2x10 @ 135
Triceps Pushdown: 5x10 @ 120
Pull-ups: 8/7/6/5
Decline Dumbbell Press: 3x15 @ 40s
Push-ups: 3x20
Elliptical Intervals: 2-minute jog at 4 resistance, 2-minute full intensity x3

MikeHerman
02-23-15, 10:05 am
2/22/15:
Worked up to two heavy singles on squats. Hit a raw PR of 365 with no wraps, then up to 405 twice with wraps. Undernourished, so I felt like crap afterwards.

Squat: 10x135, 7x185, 5x225, 3x275, 1x315, 1x365 (no wraps PR), 1x390, 2x1x405
High-bar squats: 2x10 @ 185
Leg Extension: 3x12 @ 115
Leg Curl: 3x12 @ 115

2/23/15:
Hell of a morning that resulted in 3 deadlift PRs.

Deadlift: 10x165, 7x255, 5x325, 2x375, 1x405 (beltless PR), 1x435 (PR), 1x440 (PR)
2" Deficit: 2x10 @ 255
Pull-ups:12/10/8/7

MikeHerman
03-03-15, 8:59 am
Slacked a bit, due to undernourishment and under-recovery, so I took a couple days off, then did circuit training for a couple days to aid in military prep. Back in the saddle this week.

3/2/2015:
Did some deadlift reps last night. That shit is too much like cardio.

Deadlifts: 10x135, 10x225, 3x8 @ 275
4" Deficit: 4x5 @ 225
Pull-up burpees: 3x10
Lat pulldowns: 3x12 @ 105
Rope hammer curls: 3x15 @ 60
Seated cable rows: 3x12 @ 105
Seated dumbbell shoulder press: 3x10 @ 35s
Shrugs: 3x12 @ 65s
Dumbbell front raises: 3x12 @ 15s

MikeHerman
03-04-15, 12:12 pm
3/3/2015:
Swim night. Working on getting that stamina up. Got a ways to go.

25m underwater to 25m surface x5
40m sprints x10
60m sprint x2

MikeHerman
03-09-15, 12:06 pm
Haven't logged the last couple of sessions, as I got lazy again. I did hit 405x2 beltless at the National ABC, though, which was a beltless PR.

3/9/15:
After taking a picture next to Wrath on Saturday, I felt a little bad but motivated about my physique, so I made today a strict press/bodybuilding day to get some strength and hypertrophy in. Did 5x5 on OHP, then smashed arms and shoulders.

Overhead Strict Press: 5x5 @ 115
Preacher Curls: 3x10 @ 30s
Delt Flies: 3x12 @ 100
Dumbbell Lateral Raise: 3x12 @ 15s
Barbell Curls: 3x10 @ 65
Shrugs: 3x12 @ 110
Superset:
Triceps V-Bar Pushdown/Cable Bicep Curls: 3x10 @ 100/3x10 @ 80

MikeHerman
03-12-15, 11:59 am
3/11/15:
Worked up to a 405 squat last night. Thinking I might either do 395 or 405 for my opener in 5 weeks. Goal is a 435+ squat on meet day.

Squat: 10x135, 5x225, 4x275, 3x315, 2x1x365, 1x405
Seated Leg Curl: 3x10 @ 125
Leg Extension: 3x10 @ 125
Leg Press 3x4 @ 630, 1x5 @ 540
Seated Calf Raise: 3x15 @ 45

MikeHerman
03-14-15, 3:51 pm
3/14/15
Strong day at Colerain Barbell for deadlifts. Worked up to 405 (92%) for 3.5 reps, then some deficit pulls with 225+70 lbs of chains, then 1.5 reps of 415 (94%). Looking to hit at least 455 at my meet, if not 465. Training is feeling good and falling back into a groove. Probably going to run some sprints and call it a day.

Deadlifts: 10x135, 8x185, 7x225, 4x275, 3x315, 1x365, 3.5x405 (rep PR), 1.5x415, 5x315, 4x1x225 (one-handed, just because it was fun)
2" Deficit: 10x225, 10x225+70 lbs of chains
Lat Pulldowns: 3x12 @ 120
Barbell Curls: 4x12 @ 45
Forearm Curls: 4x15 @ 45

MikeHerman
03-16-15, 10:41 am
3/16/15
Finally got a set schedule down for alternating strength and cardio training. This morning was swimming. Did a few 100m, some underwaters, and some water confidence training (mask retrieval and clearing, item retrieval). Felt like I got a good session in, but then I look to the other side of the pool and notice this old woman, who has to be 60+ years old, just destroying some laps. Had to have swam 2000m non-stop. I want to be like her.

Surface: 3x100m
Underwater 25m with 25m surface swim back: 3x
Mask retrieval and clear: 3x
4 item retrieval: 5x, alternating between deep, shallow, and moderate depths.

MikeHerman
03-23-15, 12:27 pm
Damn, I've been slacking. I hit a rough patch mentally the past couple of weeks and have had a really hard time pulling myself out, so Saturday I had a little "me" time. Went and bought myself some new Nikes, bought some coffee, and got a new haircut. Needed to give myself some attention and a little pampering. Turns out it worked, as it resulted in an easy squat PR.

So, to highlight last week:
-190 lb push press (25 lb PR) on Tuesday
-Shitty deadlift session on Wednesday (385 was a grinder for a single, when my max is 440)
-Distance swim on Friday (600m)
-Squat session Saturday: 380 lb no-wraps (15 lb PR), 425 lb w/ wraps (easy 5 lb PR)

I don't want to give any for sures on weights in 4 weeks, but 450 seems like a legitimate possibility.

3/23/15:
4x100m surface swim
4x (25m underwater/25m surface)

Trying to be more positive and work through all of the stress of the wedding, my meet, the military, and everything else piled on my plate right now.

How do you eat an elephant?
One bite at a time.

MikeHerman
03-24-15, 12:10 pm
3/23/15:
Combined some light OHP and bench. Kept them both at 5x5 with moderate weight, then did some close-grip work as well. OHP has really been helping my bench, and even after doing 5x5 and then going to bench, my bench felt stronger and more precise. I think next week will be heavy for both, then just a heavy bench, then a week off for the meet. I'll be on my honeymoon for part of the week prior, so no lifting for me. Maybe some cardio, though...

OHP: 10x95, 5x5 @ 135
Paused Bench: 10x135, 5x5 @ 135 + 70 lbs of chains
Close-grip Bench: 4x3 @ 185
Triceps Rope Pulldown: 4x12 @ 72
Barbell Front Raise: 4x12 @ 72
Dumbbell Flat Bench: 4x5 @ 70s
Dumbbell Shrugs: 4x12 @ 60s
Dumbbell Curls (AMRAP): 1x23 @ 20s

MikeHerman
03-25-15, 8:42 am
Got disappointed after pulling 435 this morning, because I miscounted and thought it was 455. It came up really, really fast, though, and it's only 5 lbs under my last PR. 465 is definitely attainable in the meet. I think I'll work up to an opener next week, then call it quits on deads until meet time.

Deadlift:
10x165
6x255
4x325
1x375
1x415
1x435

MikeHerman
03-30-15, 12:17 pm
3/30/15:
Worked up to a planned opener of 400 for two singles on squats today. A few weeks ago, 405 was a grinder. These two came up super fast, so I was extremely happy about that. I think I've realized that my wraps were loose as shit when I was doing them previously (because I was being a bitch). Pulled them tight today and felt great.

Squats:
7x135
5x185
3x225
2x275
1x315
2x365 (wraps)
2x1x400 (wraps)

Leg Extension/Leg Curl Supersets: 2x (20, 15 @ 100/ 20, 15 @ 100)
Calf Raise: 3x20 @ 125

MikeHerman
04-03-15, 12:17 pm
4/1/15:
Heavy bench. Worked up to 245. Wanted to try for 265, but I swam over 1000m the night before, so I was still a bit exhausted. I think it's doable at the meet.

Bench:
10x95
10x135
7x165
5x185
3x205
2x225
1x235
1x245
Paused Bench w/ 60 lbs chains:
4x5 @ 165 + 60
Incline Bench:
3x8 @ 135
Triceps Pulldown: 4x12 @ 120
Dumbbell Flies: 3x12 @ 45s
Seated Dumbbell Curls: 3x12 @ 30s
Shrugs: 4x12 @ 65s

4/3/15:
Last heavy deadlift session until meet time. Worked up to my opener for 2 singles. Really confident in my deadlift, as I woke up late, ate nothing but a Pop Tart, and drank some preworkout during my warmups and still hit it like cake work. 465 is a legitimate possibility. Maybe 470, but I don't want to jump the gun. Weighed in at 165 even this morning, so now it's just maintenance and minimal water the day prior.

Deadlift:
10x165
5x255
3x325 (All double overhand up to this point)
1x375
2x1x415
Double Overhand 3" Deficit:
4x5 @ 255
Pull-ups: 13/11/8
Reverse-grip Cable Curls: 3x12 @ 80

MikeHerman
04-08-15, 12:16 pm
4/7/15:
Ran through my squat warm-ups, and also did the 22 rep squat challenge. Taking it fairly easy this week and just working up through my warm up sets.

Squat:
10x135
22x165
5x225
3x275
2x315
1x365 (wrapped)

Leg Extension: 2x22 @ 100
Leg Curl: 2x22 @ 100
Calf Raise: 2x22 @ 125

MikeHerman
04-19-15, 3:59 pm
Finished the meet yesterday with an 1,105 total. Not what I wanted, but I'm still happy with it. Could have gone much worse. Completed with two 5 lb PRs on the squat and deadlift. I was the only lifter in the 165 junior class, so I ended up taking home a trophy, which is a nice souvenir from my first meet. Lifts were 430 squat, 230 bench, and 445 deadlift at 160 lbs bodyweight. Overall, it was an extremely fun experience, and I might even try to do it again before I leave in June for BMT. Going to take the next couple of days off, then start focusing on endurance for a bit, then work back into strength training once I find a good balance between heavy lifting and conditioning. Also, I got to see a few records get broken, and saw my friend and lifting partner, Luke Starnes, total 1,335 at 130 lbs body weight, and do a 4x body weight deadlift at 520.