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Go Away
01-05-15, 1:52 pm
What's good Forvm???

Have been away for years and was advised by those stronger than me to get back online to push progression.
Powerlifting for the last two years with a six month hiatus in 2014, I competed in my first meet last September with a 1390 total in the 308's.
It brought terrible numbers and a great experience that officially super-charged me to move forward at an alarming rate.

My short-term goals are to total Elite in the 100% Raw Federation, as well as the SPF, in either the 275's or 308's. Diet will be the determining factor so, as the Carb Backloading experiment continues (Day 217 and counting), getting to 275 and keeping numbers high might be a pipe dream. Haven't ever tried to cut weight and gain/maintain strength.

This log will start out showing my second Lilliebridge Method training cycle, peaking for my February 21 meet.
My numbers were set at 530/410/630 and I am starting Week 4 today...

Hope yall enjoy and contribute.
Videos are posted at the end of each workout as well as sets, reps, weights and body weight.
If you see something that needs help, please let me know! If you have questions, don't hesitate to ask.
I'm here to learn, teach and motivate.

Take care,
Go Away

Go Away
01-05-15, 1:53 pm
Monday - December 15, 2014
Lilliebridge Method - Week 1

Bench Press
Bar x 15
135 x 8
225 x 5
275 x 3
305 (75%) x 1
330 (80%) x 1
355 (87%) x 1

CGBP
325 x 5

Incline DB Presses
60 x 15
65 x 15
70 x 15
75 x 15
80 x 15

DB Flies
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Triceps Pushdowns
Stack x 20
Stack x 15
Stack x 15
Stack x 15
Stack x 15

Lying DB Skullcrushers
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Red Band Pulldowns
50, 50

Day 77 of CBL Round 2
290 lbs (-9 lbs)

Forgot board presses today.... Fuxk.

Go Away
01-05-15, 1:54 pm
Wednesday - December 17
Lilliebridge Method - Week 1

Accessories

OH DB Presses
35 x 15
40 x 15
45 x 15
50 x 15
55 x 15

Cable Upright Rows
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Lateral DB Raises
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15

Face Pulls
10 x 15
25 x 15
40 x 15
40 x 15

Rear Delt Cable Flies
17.5 x 15
17.5 x 15
17.5 x 15
17.5 x 15

Barbell Shrugs
135 x 15
185 x 15
225 x 15
225 x 15
225 x 15

Weighted DB Crunches
70 x 15
70 x 12

Day 79 of CBL Round 2
288.6 lbs (-10.4 lbs)

Go Away
01-05-15, 1:54 pm
Friday - December 19, 2014
Lilliebridge Method - Week 1

Squats
Bar x 10
135 x 5
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1
460 (87%) x 4

Sumo Deadlifts
315 (50%) x 3
315 (50%) x 3
315 (50%) x 3

Front Squats
325 x 5 PR

Leg Curls
110 x 15
110 x 15
90 x 15
90 x 15
90 x 15

Leg Extensions
110 x 15
130 x 15
130 x 15
130 x 15
130 x 15

Calf Raises
210 x 15
210 x 15
210 x 15
210 x 15

Day 81 of CBL Round 2
287.2 lbs (-11.8 lbs)

Here's the workout:
http://youtu.be/-qdtamn3lRo

Postworkout was an all you can eat cook to order sushi restaurant. First time eating sushi and I crushed 8 rolls and tried 17 different kinds... For $22

Cloud 9 is under me right now - I'm somewhere higher.

Go Away
01-05-15, 1:55 pm
Saturday - December 20, 2014
Lilliebridge Method - Week 1

Accessories

Barbell Rows
Bar x 15
95 x 15
115 x 15
235 x 15
235 x 15

V-bar Pulldowns
100 x 15
160 x 15
180 x 15
200 x 15
100 x 20

Kroc Rows
70 x 15
65 x 15
65 x 15
65 x 15
65 x 15

Seated Cable
100 x 15
160 x 15
160 x 15
180 x 15

Hammer Curls
30 x 15
35 x 15
35 x 15
30 x 15
25 x 15

DB Curls
15 x 15
15 x 15
15 x 15
15 x 15

Hanging Leg Raises
x 15
x 15
x 15

Day 82 of CBL Round 2
286.6 lbs ( -12.4 lbs)

500g+ of good carbs and I'm a half pound less. Word.

Go Away
01-05-15, 1:57 pm
Monday - December 22, 2014
Lilliebridge Method - Week 2

Bench Press
135 x 8
135 x 8
185 x 5
225 x 3
280 (68%) x 12 PR

CGBP
330 x 4 PR

Incline DB Presses
65 x 15
70 x 15
75 x 15
75 x 15
75 x 15

DB Flies
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Triceps Pushdowns
Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15

Lying DB Skullcrushers
20 x 15
20 x 15
20 x 20
20 x 20
20 x 20

Cable Crunches
145 x 20
145 x 20
145 x 20

Day 84 of CBL Round 2
287.6 lbs (-11.4 lbs)

Was feeling it today! Hamstrings cramped up real bad on the AMRAP set and I was fried on the close grips, but am still pleased with the results.

Pushed my head up before each rep on the flat bench sets and like how it feels. Forgot to do it on close grips though. Also am trying to get more foot on the ground to emphasize leg drive. I think that's why my hammies were screaming! Good shit....

Here's the main sets: http://youtu.be/csoUGhTgtxQ

Go Away
01-05-15, 1:57 pm
Tuesday - December 23
Lilliebridge Method - Week 2

Accessories

Cable Upright Rows
50 x 15
57.5 x 15
65 x 15
72.5 x 15
80 x 15

Lateral DB Raises
20 x 15
20 x 15
20 x 15
20 x 15

Rear Delt DB Raises
20 x 15
20 x 15

Rear Delt Cable Flies
12.5 x 15
12.5 x 15
12.5 x 15
12.5 x 15

Barbell Shrugs
135 x 15
135 x 15
135 x 15
135 x 15
135 x 30

Day 84 of CBL Round 2
287.1 lbs (-11.9 lbs)

Came in to get a quick pump and to film one of the homies.

Go Away
01-05-15, 1:57 pm
Friday - December 26, 2014
Lilliebridge Method - Week 2

Conventional
135 x 5
225 x 3
315 x 3
405 x 3
455 x 1
495 x 1

Sumo
550 (87%) x 0
550 (87%) x 0

Conventional
550 (87%) x 3 PR

Paused Squats
265 (50%) x 3
265 (50%) x 3
265 (50%) x 3

Front Squats
330 x 4 PR

Leg Extensions
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15

Leg Curls
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15

Single Leg Calf Raises
210 x 15
210 x 15
210 x 15
210 x 15
210 x 15

Day 87 of CBL Round 2
292 lbs (-7 lbs)

Dog shit today. Felt horrid and stiff despite rolling twice at home and before lifting. Forgot warmup squats before the pulls too... Head just wasn't there today. My homie failed filming my speed sets... so I only have my AMRAP set and my front squats, from the worst angle possible.

The amrap set was a PR because I've never repped past mid-4's, but it was still a confusing, humbling mess.

Even my squats were weird; I couldn't get my hands in close enough, because my chest/shoulders were crazy tight, and my wrists hurt. Basically I needed industrial-strength vagina cream but was fresh out when I checked the medicine cabinet.

Here's the garbage:
http://youtu.be/rzOX4YfTPfM

Go Away
01-05-15, 1:58 pm
Saturday - December 27, 2014
Lilliebridge Method - Week 2

Accessories

T-Bar Rows
1 plate x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15

V-bar Pulldowns
125 x 15
125 x 15
125 x 15
125 x 15
125 x 15

Kroc Rows
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Seated Cable
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Hammer Curls
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15

Cable Curls
30 x 15
30 x 15
30 x 15
30 x 15
30 x 15

Weighted Crunches
110 x 8
110 x 10

Oblique Twists
22.5 x 15
22.5 x 15
22.5 x 15

Day 89 of CBL Round 2
291.4 lbs ( -7.6 lbs)

Felt like dog shit yet again today. Started sweating like Patrick Ewing at the free throw line right off the bat. Was being outlifted by my homie who's 100 lbs lighter than me. Every movement was rough and heavy and I was snotting like a faucet, drenched in sweat. I think I'm getting sick and that's why I felt so stiff and tight and sore yesterday even though I rolled for like an hour total. Hope I get over this soon - entertaining tomorrow and heavy bench Monday... And I got the Maddog Slingshot for Xmas!

Go Away
01-05-15, 1:59 pm
Monday - December 29, 2014
Lilliebridge Method - Week 3

Bench Press
Bar x 15
135 x 8
225 x 5
275 x 3
315 (77%) x 1
350 (85%) x 1
370 (90%) x 1

Maddog Slingshot
390 (95%) x 2
410 (100%) x 2
430 (105%) x 2 PR

CGBP
335 x 5 PR

Incline DB Presses SS Pec Deck Flies
50 x 15 // 100 x 15
50 x 15 // 100 x 15
50 x 15 // 100 x 15
50 x 15 // 100 x 15
50 x 15 // 100 x 15

Triceps Pushdowns
Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15

Lying DB Skullcrushers
20 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Day 91 of CBL Round 2
294 lbs (-5 lbs)

Video: http://youtu.be/oE7E34VzdnM

Waiting on the close grip video to come in before I upload to YouTube. Session went great - felt strong, shoulders didn't feel creaky and chest didn't feel tight. Getting rid of the dumbbell flies - those and face pulls are wreaking havoc on my rotator cuffs and making things super tight everywhere.

Slingshot sets were shocking. Every rep flew up and felt very light at the bottom. Could've gone way higher than 430 from a pressing standpoint but opted to be cautious and keep the progression slow - don't want my joints to get hurt under new weight loads.

Hit a PR on close grip too - I like not ramping up and going right into the 5RM set. Went lighter with the accessory stuff because I was in a time crunch. Lost one of our members to the Juggernaut program so he's training solo now and bailed from the meet to work on form and some weakness issues... So far I'm the only one who's signed up out of the five people that said they were down. Luckily I'll have 4G there to tear shit up with me!

Looking forward to feeling heavier weight above my head in two weeks - 430 didn't feel bad at all!

When yall see the videos disregard the quality... My boy didn't know how to focus the iPhone 5 on one set and the close grip is filmed with a 6... The difference in clarity is alarming!

Still hacking up shit, sounding like a geriatric chain smoker when I talk... The sickness has yet to subside. Lots of caffeine and flu medicine pushed me through last night's experiment.

Go Away
01-05-15, 1:59 pm
Tuesday - December 30, 2014
Lilliebridge Method - Week 3

Accessories

Cable Upright Rows
50 x 15
57.5 x 15
65 x 15
72.5 x 15
80 x 15

Lateral DB Raises
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Rear Delt DB Raises
15 x 15
15 x 15
15 x 15

Rear Delt Cable Flies
15 x 15
15 x 15
15 x 15
15 x 15
10 x 15

Barbell Shrugs
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

Day 92 of CBL Round 2
291 lbs (-8 lbs)

Last workout before 2015. Tomorrow it is board games and family time. Happy New Year everyone!

Go Away
01-05-15, 2:00 pm
Friday - January 2, 2015
Lilliebridge Method - Week 3

Squats
135 x 8
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
480 (90%) x 5 PR

Conventional Deadlifts
345 (55%) x 3
345 (55%) x 3
345 (55%) x 3

Front Squats
335 x 5 PR

Leg Curls
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions
130 x 15
130 x 15
130 x 15
130 x 15

Calf Raises
230 x 15
230 x 20
230 x 20
230 x 20

Day 95 of CBL Round 2
290.8 lbs (-8.2 lbs)

PRs for days, no wraps on any set, speed pulls with the wrong bar had my shins bleeding all night, felt good but had trouble breathing. Tried through my nose but am still congested, hyperventilated a bit and started seeing black spots and stars on rep 3 of the AMRAP set... Tried keeping my breath in til the third rep and it had my head feeling like it was gonna explode. I can do it on bench no problem... Squats will take some practice.

Five sushi rolls and apps last night to celebrate.

Here's the video:
http://youtu.be/5qrySKoh36w

Go Away
01-05-15, 2:00 pm
Saturday - January 3, 2014
Lilliebridge Method - Week 3

Accessories

T-Bar Rows
1 plate x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15

V-bar Pulldowns
125 x 15
125 x 15
125 x 15
125 x 15
125 x 15

Hammer Strength Iso-Rows
45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

Seated Cable
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Hammer Curls
35 x 15
35 x 15
35 x 15
30 x 15

Cable Curls
35 x 15
35 x 15
35 x 15
30 x 15
30,25 x 10,10

Rope Crunches
110 x 20
145 x 20
145 x 20

Oblique Twists
27.5 x 15
27.5 x 15
27.5 x 15

Day 96 of CBL Round 2
No weigh-in...

Go Away
01-08-15, 12:45 pm
Wednesday - January 7, 2014
Lilliebridge Method - Week 4

Accessories

Cable Upright Rows
50 x 15
57.5 x 15
65 x 15
72.5 x 15

Lateral DB Raises
20 x 15
20 x 15
20 x 15
20 x 15

Rear Delt DB Raises
20 x 15
15 x 15
15 x 15
15 x 15

Rear Delt Cable Pulls
17.5 x 15
22.5 x 15
27.5 x 15
27.5 x 15

Front Cable Raises
10 x 15
10 x 15
10 x 15
10 x 15

Barbell Shrugs
225 x 15
225 x 15
225 x 15
225 x 15
225 x 15

Rope Crunches
145 x 15
145 x 15
145 x 15
145 x 15

Day 100 of CBL Round 2
289 lbs (-10 lbs)

Pumped.

Six weeks out as of Saturday from my powerlifting meet.
Anxiety is already building up!

Embee
01-08-15, 3:19 pm
Just had a look through your journey so far, great stuff man! Definitely interesting to see the workouts of someone using the Lilliebridge method!

Also, your beardgame is strong!

Go Away
01-08-15, 7:23 pm
Just had a look through your journey so far, great stuff man! Definitely interesting to see the workouts of someone using the Lilliebridge method!

Also, your beardgame is strong!

Hahaha Thanks my dude.
Any clue if there are any others running this program that have a log on here???

GunRock
01-08-15, 8:05 pm
I'm looking forward to seeing how the Lilliebridge Method looks day to day. Obviously a great way to make men into monsters.

On a side note: How do you like lifting in 100% Raw? I've lifted in SPF, USAPL and WUAP-USA recently and my first meet was Sonlight Power before Darrell Latch passed away. Always wondered about 100% Raw.

Go Away
01-09-15, 10:06 am
I'm looking forward to seeing how the Lilliebridge Method looks day to day. Obviously a great way to make men into monsters.

On a side note: How do you like lifting in 100% Raw? I've lifted in SPF, USAPL and WUAP-USA recently and my first meet was Sonlight Power before Darrell Latch passed away. Always wondered about 100% Raw.

This will be my second meet ever - first was in the SPF, and I adored that experience. Was kind of upset recently... they have had an annual event for the last 3 years that I wanted to make a regular appearance at, but instead of having it in September at the beach like they always have, they switched it to February so people down there could try and qualify for Worlds in Vegas.

I'll let you know how the meet goes... Virginia is kinda small when it comes to powerlifting and the meet is only 30 full power competitors so I'm expecting it to be nothing like my first experience - there were over 70 full power, a 1000 lbs squatter in the mix, one of the head honchos at Elite FTS and some really strong teams. This VA one isn't gonna be as impressive.

The Lilliebridge Method treated me extremely well for the first cycle. It was also right after my first meet, and you know how those gains go... skyrocketed!
I like handling heavier weights with less volume on the compound movements and crushing assistance work - thus far I'm super pleased. Plus I just threw the Maddog Slingshot in the mix...

GunRock
01-10-15, 12:47 am
This will be my second meet ever - first was in the SPF, and I adored that experience. Was kind of upset recently... they have had an annual event for the last 3 years that I wanted to make a regular appearance at, but instead of having it in September at the beach like they always have, they switched it to February so people down there could try and qualify for Worlds in Vegas.

I'll let you know how the meet goes... Virginia is kinda small when it comes to powerlifting and the meet is only 30 full power competitors so I'm expecting it to be nothing like my first experience - there were over 70 full power, a 1000 lbs squatter in the mix, one of the head honchos at Elite FTS and some really strong teams. This VA one isn't gonna be as impressive.

The Lilliebridge Method treated me extremely well for the first cycle. It was also right after my first meet, and you know how those gains go... skyrocketed!
I like handling heavier weights with less volume on the compound movements and crushing assistance work - thus far I'm super pleased. Plus I just threw the Maddog Slingshot in the mix...

I gotcha, still it's about what you do when you're at the meet that makes it impressive not who was there with you. Get out there and shine!

re: Lilliebridge Method, Did you go to one of their seminars or get the book? Ernie Sr. was really cool when I met him at WUAP-USA Nationals. Full of a lot of wisdom.

Go Away
01-10-15, 6:24 pm
Friday - January 9, 2014
Lilliebridge Method - Week 4

Paused Squats
135 x 5
135 x 5

Conventional
135 x 5
225 x 3
315 x 3
405 x 1
475 x 1
525 x 1
565 (90%) x 2 PR

Paused Squats
290 (55%) x 3
290 (55%) x 3
290 (55%) x 3

Rack Pulls (shin height)
135 x 5
225 x 5
315 x 5
315 x 5

Leg Extensions
135 x 15
135 x 15
135 x 15
135 x 15

Leg Curls
130 x 15
130 x 15
130 x 15
130 x 15

Single Leg Calf Raises
230 x 25
230 x 25
230 x 25
230 x 25

Rope Crunches
145 x 15
145 x 15
145 x 15
145 x 15

Oblique Twists
32.5 x 10
32.5 x 10
32.5 x 10

Day 102 of CBL Round 2
290 lbs (-9 lbs)

No hip drive today. Practiced new form and had problems remembering all the cues... Still happy with the sets though because I've never repped that high before. Tried for a third because I remembered to try and shoot the hips. Didn't go... Oh well. Six rolls, plus apps, and whatever rolls Wifey didn't wanna finish. Red bean ice cream (horrid) and green tea ice cream (wretched) were part of the experiment. I even ordered a piece of cheesecake to start just to make sure I got one. #fatboyproblems

Go Away
01-10-15, 6:25 pm
Saturday - January 10, 2014
Lilliebridge Method - Week 4

Accessories

T-Bar Rows
1 plate x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15

V-bar Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Hammer Strength Iso-Rows
55 x 15
55 x 15
55 x 15
55 x 15
55 x 15

Seated Cable
105 x 15
105 x 15
105 x 15
105 x 15
105 x 15
225 x 2
245 x 2
265 x 2

Lat Pulldowns
70 x 15
70 x 15
70 x 15
70 x 15
70 x 30

Hammer Curls
30 x 15
35 x 15
40 x 15
45 x 15

Cable Curls
50 x 12
42.5 x 15
35 x 15
30 x 15, 20 x 12, 10 x 12

Day 103 of CBL Round 2
290.8 (-8.2 lbs)

Mega pump - lots of control on the sets. Had a little strength test with the homies on the seated rows... Cheated like a sneaky kid in grade school.

Forgot to mention that last we ate white fudge Oreos baked inside of chocolate cookie dough. (Cue evil laugh.......)

Go Away
01-11-15, 7:41 am
I gotcha, still it's about what you do when you're at the meet that makes it impressive not who was there with you. Get out there and shine!

re: Lilliebridge Method, Did you go to one of their seminars or get the book? Ernie Sr. was really cool when I met him at WUAP-USA Nationals. Full of a lot of wisdom.

Thanks! Every meet is an opportunity to prove something to myself - the other stuff is just icing on the cake.

I snagged the ebook and do my programming from their template. Changed only a few things... No incline bench because it messes with my shoulders, replaced it with two waves for floor presses and close grip. Also added front squat waves and rack pull waves for the dead/squat accessory day just to highlight some weaknesses.

I would love to meet those guys - everything I've heard has been along the lines of how humble and knowledgable they are.

Go Away
01-11-15, 8:31 am
Here's video of the failed 3rd attempt at 565:
http://forum.animalpak.com/showthread.php?43438-565-x-3-Failed-attempt

Go Away
01-12-15, 7:25 pm
Monday - January 12, 2014
Lilliebridge Method - Week 5

Bench Press
Bar x 12
Bar x 12
135 x 5
225 x 5
275 x 3
315 x 1
330 (80%) x 1
355 (87%) x 1
380 (93%) x 1

Maddog Slingshot
425 (103.5) x 2
445 (108.5%) x 1 PR
455 (111%) x 1 PR

Floor Press
335 x 5 PR

Incline DB Presses
50 x 15
55 x 15
60 x 15
65 x 15

Pec Deck Flies
115 x 15
115 x 15
115 x 15
115 x 15

Triceps Pushdowns
Stack x 15
Stack x 15
Stack x 15
Stack x 12

Cable Kickbacks
10 x 15
10 x 12
10 x 12
5 x 15

Rope Crunches
160 x 12
160 x 12
145 x 12

Day 105 of CBL Round 2
294.6 lbs (-4.4 lbs)

Rushed through the accessory shit. Too much talking. Great day though - 455 didn't even feel scary...

Go Away
01-15-15, 8:21 am
Here's video from the bench session, minus the 455 rep:
http://youtu.be/yCozLiUcGA4

Here's the dead day from Week 5 also:
http://youtu.be/HOQ9KqDqjv8

Go Away
01-15-15, 8:25 am
Wednesday - January 14, 2014
Lilliebridge Method - Week 5

Accessories

Cable Upright Rows
52.5 x 15
62.5 x 15
72.5 x 15
82.5 x 15
92.5 x 15

Lateral DB Raises
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15

Rear Delt DB Raises
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15

Reverse Pec Deck Flies
115 x 15
115 x 15
115 x 15
115 x 15
115 x 15

Barbell Shrugs
135 x 50, 50

Rope Crunches
145 x 15
145 x 15
145 x 15

Oblique Twists
32.5 x 15
32.5 x 15
32.5 x 15

Day 107 of CBL Round 2
No weigh-in... prob mid-290's - lots of pizza last night!

GunRock
01-15-15, 9:47 am
Oblique Twists
32.5 x 15
32.5 x 15
32.5 x 15

Hey Bro, are you using a plate for these or a kettlebell?

Go Away
01-15-15, 11:08 am
Oblique Twists
32.5 x 15
32.5 x 15
32.5 x 15

Hey Bro, are you using a plate for these or a kettlebell?

I'm actually using a cable machine and a handle.
Below is a good example:
https://www.youtube.com/watch?v=6uUjOsu80Dg

skibasgym
01-15-15, 12:22 pm
Love to hear about your progress.
Liilibridge stuff works.
Skibs

GunRock
01-15-15, 9:57 pm
I'm actually using a cable machine and a handle.
Below is a good example:
https://www.youtube.com/watch?v=6uUjOsu80Dg

Gotcha, I was thrown off by the amount of weight you used. The 2.5 got me. I was thinking something like a Russian twist not the woodchops. Thanks for clarifying Brother!

Go Away
01-16-15, 9:08 am
Thursday - January 15, 2015
Lilliebridge Method - Week 5

Squats
135 x 8
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
490 (92%) x 5 PR

Dimel Deads
135 x 5
225 x 5
275 x 5
315 x 5
345 (55%) x 5

Rack Pulls w/ 2 Choked Average Bands (Shin height)
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

(Knee height)
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1

Glute Bridges
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Day 108 of CBL Round 2
291 lbs (-8 lbs)

Hell of a night. Lots of good work: set a PR, worked my lockout to death, along with my hamstrings, and got to talk with a young kid who's dialed in and ready to go. Wifey was in there but missed my AMRAP set... What a douche haha. Feet forward, instead of ducked out, felt excellent as well.

Lockout stuff was murder.
Time to feed.

Here's video of the AMRAP squat set:
http://youtu.be/_aSuqZ_t510

Go Away
01-17-15, 12:07 pm
Saturday - January 17, 2015
Lilliebridge Method - Week 5

Accessories

T-Bar Rows
1 plate x 15
1 plate x 15
1 plate x 15
1 plate x 15
1 plate x 15

V-bar Pulldowns
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Hammer Strength Iso-Rows
55 x 15
55 x 15
55 x 15
55 x 15
55 x 15

Seated Cable
105 x 15
105 x 15
105 x 15
105 x 15
105 x 15

Hammer Curls
35 x 15
35 x 15
35 x 15
30 x 15
25 x 15

Cable Curls
35 x 15
35 x 15
30 x 15
30 x 15
30 x 15

Day 110 of CBL Round 2
No weigh-in...

Bleh.

Found out this morning I gotta keep flat feet at this meet in February when I bench. Can't believe I didn't check that out earlier. No monolift either. Lame.

Prob be my only meet in this federation. I can't get down with this archaic stuff. Get my name in the books and concentrate on bigger things...
Disappointed. If I had just waited one week I could've hit a bigger local meet with less restrictions and better networking opportunities, in the same month smh.

Go Away
01-19-15, 10:25 pm
Monday - January 19, 2015
Lilliebridge Method - Week 6

Bench Press
135 x 8
135 x 8
185 x 5
225 x 3
275 x 1
295 (72%) x 8 PR

Floor Presses
345 x 5 PR

Bench Press
135 x 12
225 x 12
315 x 3

Incline DB Presses
45 x 15
55 x 15
65 x 15
65 x 15

Pec Deck Flies
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Triceps Pushdowns
Stack x 12
Stack x 12 +5
Stack x 12 +10
Stack x 12 +15
Stack x 12 +20

Lying DB Skullcrushers
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Rope Crunches
145 x 15
145 x 15
145 x 15

Wide Grip Pull-ups
BW x 3

Day 112 of CBL Round 2
289.1 lbs (-9.9 lbs)

Flat foot set up drove me nuts tonight. Couldn't generate leg drive - it felt like they weren't even connected half the time.

Added the touch and go sets after floor presses because I was concentrating on that set up. It sucked.

Floor presses were a pleasant surprise. Went up 10 lbs today because 2.5 played were scarce. Word!

Here's the video:
http://youtu.be/sC0T5aXfHVU

Go Away
01-22-15, 5:32 pm
Thursday - January 22, 2015
Lilliebridge Method - Week 6

Accessories

Assisted Pullups
1 min rest
150+ x 10
160+ x 10
170+ x 10
180+ x 10
190+ x 10
210+ x 8
250+ x 5

Seated Cable Pulldowns
1 min rest
85 x 25
100 x 15
120 x 10
Drop set
100 x 10
85 x 8


Rear Delt DB Raises
15 x 25
15 x 15
15 x 10
10 x 15
10 x 15
10 x 20

Cable Upright Rows SS Lateral Cable Raises
65 x 15 // 10 x 15
65 x 15 // 5 x 15
65 x 15 // 5 x 15
65 x 15 // 5 x 15

Day 115 of CBL Round 2
286.8 lbs (-12.2 lbs)

Some upper back hypertrophy because my upper back sucks.
Tomorrow I'm pulling for a 580 double, but will see if I can get a third rep out of it...
If I can, that'll be my meet opener. That would be dope.

Go Away
01-23-15, 11:11 am
Thursday - January 22, 2015
Lilliebridge Method - Week 6

Accessories

Assisted Wide-Grip Pullups
1 min rest
150+ x 10
160+ x 10
170+ x 10
180+ x 10
190+ x 10
Dropset
210+ x 8
250+ x 5

Seated Cable Pulldowns
1 min rest
85 x 25
100 x 15
120 x 10
Drop set
100 x 10
85 x 8


Rear Delt DB Raises
Minimal rest periods
15 x 25
15 x 15
15 x 10
10 x 15
10 x 15
10 x 20

Cable Upright Rows SS Lateral Cable Raises
1 min rest
65 x 15 // 10 x 15
65 x 15 // 5 x 15
65 x 15 // 5 x 15
65 x 15 // 5 x 15

Day 115 of CBL Round 2
286.8 lbs (-12.2 lbs)

Zoomed through the last bit because it's "skate night" for the kiddos at the local rink.

Go Away
01-23-15, 8:52 pm
Friday - January 23, 2015
Lilliebridge Method - Week 6

Paused Squats
135 x 5
135 x 5

Conventional Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
555 x 1
580 (92%) x 1.75
580 x 0

Paused Squats
320 (60%) x 3
320 (60%) x 3
320 (60%) x 3

Dimel Deads
225 x 5
275 x 5
315 x 5
365 (58%) x 3

Rack Pulls w/ 2 Choked Average Bands = 240lbs of tension (knee height)
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
225 x 5
315 x 3

Leg Extensions
210 x 15
210 x 15
210 x 15

Seated Calf Raises
90 x 15
90 x 15
90 x 15
90 x 15

Day 116 of CBL Round 2
290 lbs (-9 lbs)

Fuxk today's workout.
Nothing clicked.
See for yourself:
http://youtu.be/sVTD-Rk_58I

Go Away
01-24-15, 1:26 pm
Saturday - January 24, 2015
Lilliebridge Method - Week 6

Accessories

T-Bar Rows
1 plate x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15

V-bar Pulldowns
105 x 15
105 x 15
105 x 15
105 x 15
160 x 15, 120 x 12, 70 x 40

Hammer Strength Iso-Rows
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

Seated Cable
105 x 15
105 x 15
105 x 15
105 x 15
105 x 15

Hammer Curls
40 x 15
40 x 15
35 x 15
30 x 15
25 x 15

EZ-Bar Preacher Curls
45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

Day 117 of CBL Round 2
286.0 lbs (-13 lbs)

Grow, Back! Grow!!!

Go Away
01-27-15, 9:28 am
Monday - January 26, 2015
Lilliebridge Method - Week 7

Bench Press
Bar x 12
Bar x 12
135 x 5
225 x 5
275 x 3
315 x 1
340 (83%) x 1
370 (90%) x 1
395 (96%) x 1

Maddog Slingshot
435 (103.5) x 1.5
435 (103.5) x 0
435 (103.5) x 2
410 (100%) x 5

CGBP
335 x 5

Bench Press
135 x 12
225 x 8

Incline DB Presses
50 x 15
50 x 15
50 x 15
50 x 15

Cable Flies SS Triceps Pushdowns
25 x 15 // Stack x 15
25 x 15 // Stack x 15
25 x 15 // Stack x 15
25 x 15 // Stack x 15

DB Kickbacks SS Lying DB Extensions
10 x 15 // 20 x 15
10 x 15 // 20 x 20

Day 119 of CBL Round 2
287.5 lbs (-11.5 lbs)

Weird workout:
http://youtu.be/0JIvxC3B12M

Wanted to rep 435 to maybe trick myself into trying for that at the meet. Haiiiiiiiiil no.

We have a new guy with us so we let him get a ton of bench sets in to see his potential - he made small jumps up to 320 at 195 lbs. Good money. Took a bit longer than expected so I superset a bunch of stuff at the end so I could run and get my kids. Resolutioners in full effect today... It was a zoo.

Bench press for reps was touch and go... I was beat by then and almost died on the eighth rep of 225.

Go Away
01-29-15, 4:35 pm
Wednesday - January 28, 2015
Lilliebridge Method - Week 7

Accessories
1 minute rests between all sets

Assisted Pullups
150+ x 10
160+ x 10
170+ x 10
180+ x 10
190+ x 10, 210+ x 7, 250+ x 6

Seated Cable Pulldowns
120 x 25
120 x 15
120 x 10, 70 x 15

Face pulls
135 x 15
135 x 15
130 x 15
130 x 15

Cable Upright Rows
130 x 15
145 x 15
145 x 15
130 x 15
130 x 15

Reverse Pec Deck Flies
75 x 40,25,25,10

Lateral DB Raises
10 x 15
12 x 15
15 x 15
20 x 15
15 x 15

Front DB Raises
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15

Barbell Shrugs
135 x 15
135 x 15
135 x 15
135 x 15
135 x 50

Day 121 of CBL Round 2
287.8 lbs (-11.2 lbs)

Go Away
01-30-15, 8:32 pm
Friday - January 30, 2015
Lilliebridge Method - Week 7

Squats
135 x 8
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
505 (95%) x 1
545 x 1 PR

w/ wraps
600 x 1 PR

Speed Deads
405 (65%) x 1
405 (65%) x 1
405 (65%) x 1

Front Squats
335 x 1 hahaha... No.

Leg Curls
125 x 15
125 x 15
125 x 15
125 x 15

Calf Raises
200 x 25
200 x 25
200 x 25
200 x 25

Leg Extensions
200 x 15
200 x 15
200 x 15
200 x 15

Rope Crunches
125 x 20
125 x 20
125 x 20

Day 123 of CBL Round 2
287.2 lbs (-11.8 lbs)

Shit went down today!
Ecstatic. Cloud Nine. Runner's High. All that. Dialed in and happy about tonight's technique. Lemme know what yall think...

Video of back squats and deads below:
http://youtu.be/4mHyEfUUPso

Go Away
02-01-15, 3:06 pm
Sunday - February 1, 2015
Lilliebridge Method - Week 7

Accessories

T-Bar Rows
1 plate x 15
1 plate +25 x 15
1 plate +35 x 15
1 plate +45 x 15
1 plate +55 x 15

Lat Pulldowns
120 x 15
125 x 15
130 x 15
135 x 15
140 x 15

Hammer Strength Iso-Rows
65 x 15
65 x 15
65 x 15
65 x 15

Seated Cable Rows
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15

Hammer Curls
40 x 15
45 x 15
50 x 15
55 x 12
60 x 8

Cable Curls
42.5 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Reverse Cable Curls
20 x 15
20 x 25
20 x 35
20 x 45

Day 125 of CBL Round 2
290 lbs (-9 lbs)

Go Away
02-03-15, 6:44 pm
Monday - February 2, 2015
Lilliebridge Method - Week 8

Bench Press
135 x 8
135 x 8
185 x 5
225 x 5
275 x 2
315 (77%) x 6

CGBP
340 x 5 PR

Bench Press
135 x 12
225 x 12

Incline DB Presses
40 x 15
45 x 15
50 x 15
55 x 15
65 x 15

Pec Deck Flies
30 x 15
30 x 15
30 x 15
30 x 15
30 x 15

Triceps Pushdowns
Stack x 15
Stack x 20
Stack x 20
Stack x 20

Lying DB Skullcrushers
20 x 25
20 x 25
20 x 25
20 x 25
20 x 25

Wide Grip Pull-ups
BW x 1.5, spotted for 7 total haha

Day 126 of CBL Round 2
No weigh-in...

Arms were pumped and I felt dead tired.

Close grip PR was cool...

Paused reps are tough:
http://youtu.be/q-NWoCJxN_k

Go Away
02-06-15, 9:14 am
Wednesday - February 4, 2015
Lilliebridge Method - Week 8

Accessories

Upright DB Rows
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15

Lateral DB Raises
15 x 15
20 x 15
25 x 15
20 x 15
15 x 15

Face Pulls
45 x 15
75 x 15
90 x 15
105 x 15
105 x 15

Overhead Presses
Bar x 15
65 x 15
85 x 15
105 x 15
125 x 15

Front Cable Raises
10 x 15
10 x 15

Rope Crunches
145 x 20
145 x 20
145 x 20

Sliding Planks
x 12
x 12
x 12

Day 128 of CBL Round 2
292 lbs (-7 lbs)

Pumps and stuff.
OHP because of peer pressure. Hoping my form helped me dodge the usual pain...

Heavy deads tonight... 600 for a single (95%)

Go Away
02-06-15, 9:31 pm
Friday - February 6, 2015
Lilliebridge Method - Week 8

Paused Squats
135 x 5
135 x 5

Conventional Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
555 x 1
600 (95%) x 1

Paused Squats
345 (65%) x 1
345 (65%) x 1
345 (65%) x 1

Front Squats
340 x 5 PR

Dimel Deads
330 x 10

Giant set:
Leg Extensions
210 x 15
210 x 15

Leg Curls
130 x 15
130 x 15

Standing Calf Raises
210 x 20
250 x 25

Extra set of calf raises
250 x 25

Day 130 of CBL Round 2
289.7 lbs (-9.3 lbs)

600 was a GRINDER.
Last front squat was high as a hippie.
Time to eat.
http://youtu.be/CPbL2A1Wn_Q

Go Away
02-11-15, 6:38 am
Saturday - February 7, 2015
Lilliebridge Method - Week 8

Accessories

T-Bar Rows
1 plate x 15
1 plate +10 x 15
1 plate +20 x 15
1 plate +30 x 15
1 plate +40 x 15

Lat Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Stretchers
120 x 10
120 x 10
120 x 10
120 x 10

DB Rows
50 x 15
50 x 15
50 x 15
50 x 15

Assisted Pullups
190 x 10
190 x 10
190 x 10
190 x 10, 210 x 7, 230 x 5

DB Shrugs
70 x 15
75 x 15
80 x 15
85 x 15, 75 x 10, 65 x 10

Cable Curl 21s
70, 85, 100, 70 x 10, 50 x 10

Day 131 of CBL Round 2
289.1 lbs (-9.9 lbs)

Go Away
02-11-15, 6:39 am
Openers for upcoming meet:

Squat 505 (no wraps)
Bench 375
Dead 550 (conventional)

--------------------
Last meet's numbers:

Squat 490 (wrapped)
Bench 380
Dead 520 (sumo)

Two weeks out, as of last Saturday!

Go Away
02-11-15, 6:39 am
Monday - February 9, 2015
Lilliebridge Method - Week 9

Bench Press
135 x 8
225 x 3
275 x 1
315 x 1
345 x 1
375 x 2 PR

CGBP
345 x 4 PR

Bench Press
225 x 18
135 x 20

Incline Hammer Strength
45s x 15
45s x 15
45s x 15
45s x 15

Pec Deck Flies
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Triceps Pushdowns
Stack x 20
Stack x 20
Stack x 15
Stack x 15, dropset

Triceps Kickbacks
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15

Day 133 of CBL Round 2
No weigh-in...

It was a zoo in there today. Wanted 375 for a triple but the double was pretty fast so I'm def dialing that in as my opener.

CGBP stalled but it's all good... Today was a great day. Now it's Deload time and big PR days for the homies.

Second rep of 375 got clipped due to phone memory:
Lilliebridge Method // Week 9 - Bench - YouTube

Go Away
02-16-15, 10:11 am
Wednesday - February 11, 2015
Lilliebridge Method - Week 9

Accessories

DB Military Press
40 x 15
45 x 15
45 x 15
45 x 15
45 x 15

Upright DB Rows
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15

Face Pulls
100 x 15
115 x 15
130 x 15
145 x 15
160 x 15

Cable Lateral Raises
15 x 15
20 x 15
25 x 15
20 x 15
15 x 15

DB Shrugs
80 x 15
90 x 15
100 x 15
110 x 15
110 x 15

Front DB Lateral Raises
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Reverse Pec Deck
85 x 15
85 x 15
85 x 15
85 x 15
85 x 20

Day 135 of CBL Round 2
No weigh-in...

Deload.

Go Away
02-16-15, 10:11 am
Friday - February 13, 2015
Lilliebridge Method - Week 9

Squats
135 x 5
135 x 5
225 x 5
265 (50%) x 3
265 (50%) x 3

Deads
315 (50%) x 3
315 (50%) x 3
315 (50%) x 3

Leg Curls
100 x 15
100 x 15
100 x 15
100 x 15

Leg Extensions
110 x 15
110 x 15
110 x 15
110 x 15

Wide Grip Feet Up Bench Press (WGFUB)
135 x 10
135 x 10
135 x 10

Day 137 of CBL Round 2
290 lbs (-9 lbs)

Deload guy deloads.
Carry on.

Go Away
02-16-15, 10:12 am
Saturday - February 14, 2015
Lilliebridge Method - Week 9

Accessories

T-Bar Rows
1 plate +10 x 15
1 plate +20 x 15
1 plate +30 x 15
1 plate +40 x 15
1 plate +50 x 15

Lat Pulldowns
125 x 12
125 x 12
125 x 12

Stretchers
125 x 12
125 x 12
125 x 12

Upright Rows
70 x 12
85 x 12
100 x 12

Reverse Pec Deck
70 x 12
70 x 12
70 x 12

Assisted Pullups
150 x 10
170 x 10
190 x 10
190 x 10, 200 x 6, 210 x 4

DB Shrugs
90 x 25
100 x 15
110 x 12
90 x 10, 85 x 10, 75 x 10, 65 x 10

Hammer Curls
30 x 10
30 x 10
30 x 10

CGBP
135 x 15
135 x 15
135 x 15

Day 138 of CBL Round 2
291.5 lbs (-7.5 lbs)

Deload done. Kinda like a full-body flush day.
Beat. Rest.

Go Away
02-22-15, 11:27 am
Meet numbers:
Squat 563
Bench 396
Dead 600

Total 1559

Got a state squat record and the state total record!
Videos to come...

GunRock
02-22-15, 12:34 pm
nice work!! Good to see that all of your hard work paid off!!

Embee
02-23-15, 2:21 pm
Yeah! Congrats on the great numbers and the state records man!

Go Away
02-26-15, 11:41 am
Carb Backloading started last Sunday, prep phase is on Day 5, ECA is on Day 4. Trying to dose it three times a day but sometimes forget to bring it with me to school.

Started at 291.4 and am down to 283.4 as of this morning. Have hit protein numbers of 200+ every day, some days less calorie dense than others - It has varied from 2500-3500. I am hoping to not lose too much strength on this journey to 270ish and, with improved form on my lifts, am looking to get much stronger. I already feel healthier, more agile and people have commented on my looking slimmer, so here's to 2015: looking and feeling strong and healthy!

Some cool things going on programming-wise with much room for improvement, so I'm all ears.

Here's some of the new shit I'm scheming on implementing:
Paused wide grip bench sets as a staple accessory to learn how to load the chest and shoulders on the bench press descent. Also will help the bottom half of the movement... Something I haven't ever worked on! Waving accessory movements so it isn't just incline dumbbell presses and the like at sets of 15 for 10 weeks... Taking some of the extra movements out closer to the end of the 10 week training cycle since maximal effort is nearing... Still hitting CGBP, floor presses and front squats. Waving chest isolation movements so it isn't just cable flies for ten weeks: incline dumbbell flies for three weeks, cable flies for three, pec deck machine for three, flat bench flies for three, etc.

Squat and dead accessories will be the same. No more leg curls and leg extensions for 10 weeks straight. Switching to waves with lifts like SLDL, isolation curls and extensions, varying calf raise choices, lockout work for me and deficit stuff for my homeboy... Then on to the easier stuff the last third of the program: two-leg extensions and curls, leg press calf raises.

I have my numbers set at my unwrapped meet max and bench and deads are set at my meet max as well. Numbers are less than last cycle so that form can be key rather than the Americanized ideology of "get it at all costs". I'm pretty sure I have trap issues from trying to lock out pulls after my legs were straightened. Form over everything! Plus overload/hypertrophy can come from AMRAP sets, Slingshot work and accessory stuff.

Wrapped squat sets throughout the whole program following the top unwrapped sets to mimic the Slingshot overload sets and to get my boy used to squatting with wrapped knees. He has an SPF meet we are peaking him for and he's never used wraps before. He's a strong dude, pulling 510 at 180, only having been training as a Powerlifter for 20 weeks. He's the one usually giving me a liftoff/spot on my bench attempts and the ONLY one (other than myself) who hasn't missed a training session since he started in October!

Really looking forward to 2015: Increased mobility, less body fat, a higher total, better dietary choices, better form, more #swag .

Go Away
03-01-15, 12:37 pm
Shit the bed and forgot to post my meet video!
http://youtu.be/0dpqL5uGK2s

Feedback is more than welcomed - enjoy!

Go Away
03-01-15, 12:40 pm
Friday - February 27, 2015

Paused Squats
Bar x 5
135 x 5
225 x 5

Conventional Deadlift
135 x 5
225 x 5
275 x 3
315 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3

Leg Curls
90 x 15
90 x 15
90 x 15

On-a-box Reverse Hypers
BW x 10
BW x 10
BW x 10

Day 6 of CBL Round 3
284.6 lbs (-14.4 lbs)

In there goofing around with the homies, working on new deadlift form. Tried those @Turbolag reverse hypers and watched Wifey pull 200 x 4... Both of us carb depleted, winded, cramping, exhausted... Good shit!

Learned how to work equations in Excel today, too, so I dialed in a new layout with percentages and areas for PRs... So proud of myself.
New form with less ass-dipping so I can shoot my hips and get over this pesky lockout problem...

Go Away
03-01-15, 12:40 pm
Saturday - February 28, 2015

Military Press
55 x 10
75 x 8
95 x 5
115 x 3
135 x 3
185 x 3

Cable Upright Rows
100 x 15
100 x 15
100 x 15
100 x 15

Cable Side Laterals
5 x 10
5 x 10
10 x 10

Rear Delt Flies/Swings
20 x 45
12 x 55

Planks
1 min x 3

Total Gym Core Trainer
x 10
x 10
x 10

Biggest Loser Stair Climber
3 min total... **** that!

Day 7 of CBL Round 3
282.2 lbs (-16.8 lbs)

Did shoulders with Wifey to give my traps a break. Good pump, lots of sweat, impressed with my plank ability. Get to eat carbs this Wednesday. Is it Wednesday yet??

Go Away
03-07-15, 2:23 pm
Monday - March 2, 2015

Bench Press
Bar x 10
135 x 8
185 x 8
225 x 8
225 x 8
225 x 8
225 x 8

Paused Wide Grip Bench
225 x 6
185 x 6
185 x 5

Fat Gripz Bench
185 x 5
185 x 5
185 x 5

Flat DB Press
65 x 10
65 x 10

Day 9 of CBL Round 3
283 lbs (-16 lbs)

Felt like dog shit the whole workout and shut it down super early. If I could've, I would've stayed on that bench and gone right to sleep after that last dumbbell set. No clue what's going on but it better not continue...

Go Away
03-07-15, 2:23 pm
Wednesday - March 4, 2015

Giant set:
Kettle bell raises - front/side/rear
12 x 10
12 x 10
12 x 10

DB upright rows
35 x 12
40 x 12
45 x 12
50 x 12

Military Press
85 x 10
135 x 8
135 x 8
135 x 8
135 x 8

Trap Bar Shrugs
115 x 12
115 x 12
175 x 12
175 x 12
175 x 12
175 x 12
245 x 12
245 x 12
245 x 12
245 x 10
245 x 10

Day 11 of CBL Round 3
278.6 lbs (-20.4 lbs)

Bullshitted with the homies and didn't realize how many sets we had done until this young buck called us out haha. Chill shoulder day with lots of volume trying to burn this stomach bug outta me. I think it worked!

Go Away
03-07-15, 2:24 pm
Friday - March 6, 2015

Squats
Bar x 10
135 x 8
225 x 3
315 x 3
405 x 3
455 x 3

w/ wraps
505 x 1

Shut it down because Wifey was sick and threw up twice while we were there.

Day 13 of CBL Round 3
280 lbs (-19 lbs)

Go Away
03-07-15, 2:24 pm
Saturday - March 7, 2015

T-Bar Rows
65 x 10
75 x 10
85 x 10
95 x 10
105 x 10
115 x 10
125 x 10
135 x 10
145 x 10
155 x 10

Lat Pulldowns
100 x 10
70 x 15
70 x 15
70 x 15
70 x 15

Meadows Rows
65 x 12
65 x 12
90 x 12
90 x 12
90 x 12

Chin-ups
BW x 4.5
BW x 2.5
w/ red band
BW x 4.5

Incline DB Curls
20 x 15
25 x 15
25 x 12
25 x 10
25 x 8

Incline DB Hammer Curls
25 x 10
25 x 10
25 x 8
25 x 8

Cable Curls dropset
100 x 5
80 x 5
60 x 5
40 x 5
20 x 5
15 x 20

Total Gym Core Trainer circuit
Sets of 12 on all difficulty levels x 4

Day 13 of CBL Round 3
285 lbs (-14 lbs)

Appreciate the concern everybody. Couldn't have come at a worse time. Canceled plans to entertain my homie and his fam, I've had to run with the kids even though I have an exam to study for and take today, shopping for dumb shit like toilet paper, low fuel in the whip... When it rains it pours!

Sob story over - gym produced a crazy pump, redeemed myself from last night's shortened trip, about to have 7 pounds of pulled pork to munch on for the next couple days... So on the flip side it's not so bad haha.

Go Away
03-18-15, 6:58 am
Monday - March 16, 2015
Lilliebridge Method - Week 1

Bench Press
Bar x 12
135 x 8
225 x 5
275 x 3
315 x 1
345 x 1

Maddog Slingshot
380 x 2
390 x 2
400 x 2

CGBP
345 x 3

Paused Wide Grip Bench
275 x 5
275 x 5
275 x 5
275 x 5

Incline DB Bench
65 x 15
75 x 12
80 x 8
70 x 9
50 x 14

Superset:
Pec Deck Flies
135 x 10
115 x 15
115 x 10
115 x 10
115 x 10

Triceps Pushdowns
Stack x 15
175 x 15
160 x 15
145 x 15
130 x 15

Day 23 of CBL Round 3
287 lbs (-12 lbs)

Back to lifting heavy shit.

Yesterday was a strange workout. It really put peaking into perspective for me.

I jumped under the bar and everything felt heavy. I accidentally skipped a warm up set, hit the 315 and 345 and they went up in awful fashion. 345 hit the rack on the way up, crooked as hell, 315 didn't explode up either...

Put the slingshot on and the 380 set almost didn't go. It wasn't until 400 that things really started clicking! Had my homie ask why everything was going up so slow...

I chalked it up to starting a new training cycle after a few weeks off. At the meet I had primed myself to hit heavy weight. I'm guessing I'm back to normal and need to creep back up into heavier stuff... Can't expect to hit 400 whenever I want. Not yet anyway.

Same thing happened with squats last week... Wrapped my knees to start creeping past 500 and 505 went up terribly. Humbling experience both workouts - a great example of the power of peaking cycles.

Wondering how tough this squat training is gonna be... I jumped up 20 lbs from my last PR and will be training from that max...

Go Away
03-22-15, 9:46 am
Wednesday - March 18, 2015
Lilliebridge Method - Week 1

Incline Bench
Bar x 12
Bar x 12
95 x 12
135 x 12
185 x 12
185 x 11

DB Lateral Raises
10 x 35
10 x 35
10 x 35
10 x 35

Rear Delt DB Flies
20 x 12
20 x 12
30 x 12

Total Gym Core Trainer:
Sliding Planks
x 10
x 10
x 10
x 10
x 10

Day 25 of CBL Round 3
No weigh-in...

Watched Wifey hit 100 x 10 on flat bench today. Looks like 135 is right around the corner!

Quick shoulder day. Volume will progress gradually week by week - today was just 10 working sets. Stupid pumped from it... Really excited to see what happens. Vagina shoulders be damned!

Go Away
03-22-15, 9:46 am
Friday - March 20, 2015
Lilliebridge Method - Week 1

Squats
Bar x 10
135 x 8
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
490 (87%) x 2

w/ knee wraps
540 x 1

Speed Deads
300 (50%) x 3
300 (50%) x 3
300 (50%) x 3

Dimel Deads
275 x 5
275 x 5
275 x 5

Lying Iso Leg Curls
25 x 15
50 x 12
60 x 10
70 x 8

Iso Leg Extensions
50 x 12
50 x 10
50 x 8
50 x 8

Seated Calf Raises
90 x 15
90 x 15
90 x 15
90 x 15

Day 27 of CBL Round 3
286.8 lbs (-12.2 lbs)

Another humbling workout. Saw mad stars so I didn't push past a double on the top set. Had planned on three singles with wraps but one made my eyes turn dark red. Dimels were gonna be heavier but it was easier to not **** with the weights my homie was using for his deficits. Isolation stuff was no joke too. Grow!!!

Go Away
03-22-15, 9:47 am
Saturday - March 21, 2015
Lilliebridge Method - Week 2

V-Bar Rows
Bar x 12
90 x 12
115 x 12
165 x 12
190 x 12

Seated Wide Grip Rows
180 x 12
200 x 12

Scapulae Stretch Pulldowns
225 x 12
225 x 12

DB Rows
70 x 12
70 x 12

Trap Bar Shrugs
245 x 12
245 x 12
245 x 12
245 x 12

Good Mornings
Bar x 12
135 x 12
185 x 12

Incline DB Curls
25 x 15
25 x 12
25 x 10
25 x 9
25 x 8

DB Hammer Curls
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Total Gym Core Trainer:
Sliding Planks
x 12
x 12
x 12
x 12

Cardio: 1 mile on track, ran half, walked half.

Day 28 of CBL Round 3
No weigh-in...

Volunteered to be my son's team's soccer coach this season since no one else stepped up. They're all four year olds and I think we have a serious shot at the title. Or the pennant. Or....cup...? I don't fuxking know... Most of them were shy, picking grass and falling on themselves haha.

Go Away
03-22-15, 12:56 pm
490 x 2, no wraps:
https://www.youtube.com/watch?v=UnkrvHo-sOE

Go Away
03-24-15, 6:50 am
Monday - March 23, 2015
Lilliebridge Method - Week 2

Bench Press
Bar x 15
135 x 8
135 x 8
185 x 5
235 x 3
270 (68%) x 11

CGBP
350 x 3 PR

Paused Wide Grip Bench
275 x 5
275 x 5
275 x 5
275 x 6

Incline DB Bench
65 x 15
75 x 15
85 x 8
65 x 12

Pec Deck Flies
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Triceps Pushdowns
Stack x 15
Stack +5 x 15
Stack +10 x 15
Stack +15 x 12
Stack x 13

Lying DB Extensions
30 x 15
30 x 15
30 x 15
30 x 15
30 x 13

Day 30 of CBL Round 3
290.1 lbs (-8.9 lbs)

Video: https://www.youtube.com/watch?v=cPP-Op0rp14

Slid all over the bench and lost my arch on every set. Going to by some shelf liner and toss it under my traps next session to see if it'll feel like a competition bench. Right now it's that skinny, slippery YMCA bullshit and my traps just don't stay put.

Go Away
03-27-15, 9:03 am
Wednesday - March 25, 2015
Lilliebridge Method - Week 2

Incline Bench
Bar x 12
Bar x 12
95 x 12
135 x 12
185 x 12
185 x 15 PR

DB Lateral Raises
12 x 35
12 x 35
12 x 35
12 x 35

Rear Delt DB Flies
20 x 12
35 x 12
40 x 12

Sliding Planks
x 15
x 15
x 15
x 15
x 15

Day 32 of CBL Round 3
290.8 lbs (-8.2 lbs)

Quick hit, then home for dinner and drawing.

Go Away
04-02-15, 3:07 pm
Monday - March 30, 2015
Lilliebridge Method - Week 3

Bench Press
Bar x 12
135 x 8
225 x 5
275 x 3
305 (77%) x 1
335 (85%) x 1
355 (90%) x 1

Maddog Slingshot
390 x 2
405 x 2
415 x 2

CGBP
355 x 2 PR

Paused Wide Grip Bench
275 x 6
275 x 6
275 x 6
275 x 6

Incline DB Bench
65 x 15
75 x 14
85 x 7
65 x 9

Superset:
Pec Deck Flies
120 x 15
120 x 15
120 x 15
120 x 15
110 x 15

Triceps Pushdowns
Stack x 20
Stack x 20
Stack x 15
Stack x 15

Overhead Cable Extension
100 x 50

Day 37 of CBL Round 3
290.1 lbs (-8.9 lbs)

Did this on three hours sleep smh. Never again...

https://youtu.be/6psC9cP6CgY

Go Away
04-02-15, 3:07 pm
Wednesday - April 1, 2015
Lilliebridge Method - Week 3

Incline Bench
Bar x 12
Bar x 12
95 x 12
135 x 12
185 x 10
225 x 6
135 x 15

DB Lateral Raises
12.5 x 35
12.5 x 35
12.5 x 35
12.5 x 35

Rear Delt DB Flies
25 x 12
30 x 12
35 x 12
40 x 12

Upright Rows
100 x 12
115 x 12
130 x 12
145 x 12
160 x 12
195 x 12

Sliding Planks
x 20
x 20
x 15
x 20

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
12 minutes at 50/50 split

Day 39 of CBL Round 3
No weigh-in...

Back to work.

Go Away
04-07-15, 6:56 am
Wednesday - April 1, 2015
Lilliebridge Method - Week 3

Incline Bench
Bar x 12
Bar x 12
95 x 12
135 x 12
185 x 10
225 x 6
135 x 15

DB Lateral Raises
12.5 x 35
12.5 x 35
12.5 x 35
12.5 x 35

Rear Delt DB Flies
25 x 12
30 x 12
35 x 12
40 x 12

Upright Rows
100 x 12
115 x 12
130 x 12
145 x 12
160 x 12
195 x 12

Sliding Planks
x 20
x 20
x 15
x 20

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
12 minutes at 50/50 split

Day 39 of CBL Round 3
No weigh-in...

Back to work.

Go Away
04-07-15, 6:57 am
Friday - April 3, 2015
Lilliebridge Method - Week 3

Squats
135 x 8
135 x 5
225 x 5
315 x 3
365 x 1
415 x 1
465 x 1
510 (90%) x 3 PR

w/ knee wraps
550 x 1

Speed Deads
330 (55%) x 3
330 (55%) x 3
330 (55%) x 3

Dimel Deads
330 x 5
350 x 5 PR

Lying Iso Leg Curls
50 x 12
60 x 12
70 x 12
75 x 12

Iso Leg Extensions
50 x 12
50 x 12
60 x 12
75 x 12

Seated Calf Raises
110 x 15
110 x 15
110 x 15
110 x 15

Day 41 of CBL Round 3
291 lbs (-8 lbs)

https://youtu.be/8o-0WEBbmG4

Go Away
04-07-15, 6:57 am
Saturday - April 4, 2015
Lilliebridge Method - Week 4

Assisted Pull-ups
+200 x 10
+180 x 10
+160 x 8
+150 x 8
+140 x 8
+130 x 8

Seated V-Bar Rows
200 x 10
220 x 10
240 x 10
260 x 10

Stretchers
120 x 12
120 x 12
120 x 12

DB Shrugs - 3 second holds
75 x 12
85 x 12
95 x 12

Meadows Rows
65 x 12
90 x 12
115 x 12

Weighted Back Extensions
45 x 30
25 x 30
BW x 30

Cable Curls
115 x 15
115 x 15
100 x 15
85 x 15
70 x 15

Incline Hammer Curls
30 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Day 41 of CBL Round 3
No weigh-in...

Go Away
04-07-15, 6:58 am
Monday - April 6, 2015
Lilliebridge Method - Week 4

Bench Press
Bar x 12
115 x 12
135 x 8
185 x 5
235 x 5
275 x 12 PR

Fat Gripz Bench
295 x 3

Paused Wide Grip Bench
280 x 6
280 x 5
280 x 5
280 x 6

Flat DB Bench
80 x 15
80 x 15
80 x 15
80 x 15

Incline DB Flies
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Average Band Pressdowns
x 40, 27, 20, 20

Triceps Cable Kickbacks
5 x 15
5 x 15
5 x 15
5 x 15
5 x 15

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
12 minutes at 50/50 split

Day 44 of CBL Round 3
293.1 lbs (-5.9 lbs)

Two days of eating like an ass really took its toll on me. I've even become a cheap date - six drinks over the course of four hours and I was drunk, plus dehydrated the next day.

Felt good and strong today despite allergies rearing their ugly heads. Thought I was over that garbage...

HIIT because I'm up over 290 again haha. At this rate I'll never fit into my bathing suits. Legs are definitely bigger and leaner though, so can't complain much. Gradual changes = good

AMRAP set and one 5 rep Wide Grip set:
https://youtu.be/oJXZKz95XIg

Go Away
04-14-15, 11:50 pm
Friday - April 10, 2015

AM fasted cardio:
HIIT walking - 12min, 50/50 split

Saturday - April 11, 2015
Lilliebridge Method - Week 4

Paused Squats
135 x 8
135 x 8

Sumo Deadlifts
135 x 5
225 x 5
315 x 1
365 x 1
415 x 1

Conventional Deadlifts
465 x 1

Shot of Bulleit Bourbon
505 x 1

Shot of Bulleit Bourbon
545 (91%) x 3

Paused Squats
315 (55%) x 3
315 (55%) x 3
315 (55%) x 3

SLDL
135 x 15
225 x 12
315 x 10

Day 49 of CBL Round 3
286.8 lbs (-12.2 lbs)

Video of top set:
https://youtu.be/3-ShXrWUKN0

Friday night the power went out on our third warm-up set and never came back on so they kicked us out. Came in today to continue...

Trying not to sound like a whiny brat here...
Basically the workout sucked. I realized there's only one person I lift with that takes this shit serious and he had stuff to do this morning. The rest fuxk around and count on me to hold their hand through the whole workout. Fuxk that - they're on their own from now on. I didn't get to finish my session and was pulled in too many directions. Never again.

Can't call whether whiskey and deadlifts works because it was on an empty stomach with a ton of distractions... Plus I pulled 550 for 3 last December. I have such a crap tolerance for alcohol that I am still buzzed and my second/last shot was at 11:30am.

I'll have video up sometime this weekend - it's only of the top set and it's all ****ed up because no one realized it was my AMRAP set. No one was giving a fuxk while I did squats or SLDL, they were watching YouTube and shit, so no video of that either.

Two hours in the gym and barely got anything accomplished smh.

Go Away
04-14-15, 11:50 pm
Sunday - April 12, 2015
Lilliebridge Method - Week 5

Assisted Pull-ups
+190 x 10
+180 x 8
+160 x 8
+150 x 8
+140 x 8
+130 x 8

Seated V-Bar Rows
200 x 10
220 x 10
240 x 10
260 x 10

Stretchers
100 x 12
100 x 10
100 x 12

Meadows Rows
90 x 12
100 x 12
110 x 12

DB Shrugs - 3 second holds
85 x 12
95 x 12
105 x 12

Iso-Row Machine - 3 second holds
90 x 8
90 x 8

Weighted Back Extensions
45 x 30
25 x 20

Cable Curls
115 x 15
115 x 15
115 x 12
115 x 10
115 x 10

Incline Hammer Curls
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12

Day 50 of CBL Round 3
No weigh-in...

Oddly enough, by myself, I did this whole workout in an hour.
Shot the breeze with a neighbor who competes in bench-only meets who's looking to hit 370 weighing 179 at 40 years old. Fuxking monster!

Had meant to do some leg presses and calf work with some HIIT thrown in there but fuxk it.

Go Away
04-14-15, 11:50 pm
Monday - April 13, 2015
Lilliebridge Method - Week 5

Bench Press
Bar x 12
115 x 5
185 x 5
235 x 3
275 x 1
315 (80%) x 1
345 (87%) x 1

365 (93%) x 1

3-Board Press
395 x 2
400 x 0
405 x 2

Fat Gripz Bench
305 x 3 PR

Paused Wide-Grip Bench
280 x 6
280 x 6
280 x 6
280 x 6

Flat DB Press
80 x 15
80 x 15
80 x 12
80 x 10
80 x 8

Incline DB Flies
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Average Band Pressdowns
x 75 PR, x 30

Triceps Cable Kickbacks
5 x 15
5 x 15
5 x 15
5 x 15
5 x 15

Day 51 of CBL Round 3
No weigh-in...

Broke my phone in the parking lot on the way in. FML.

Go Away
06-28-15, 5:52 am
Thursday - April 16, 2015
Lilliebridge Method - Week 5

DB Military Press
25 x 15
35 x 15
45 x 10
65 x 10
75 x 10
85 x 12 PR

Reverse Pec Deck Machine
85 x 25
85 x 25
85 x 25
85 x 25

Superset:
Side Kettle bell raises
20 x 12
20 x 12
20 x 12
20 x 12

Front Kettle bell raises
20 x 12
20 x 12
20 x 12
20 x 12

Sliding Planks
x 15
x 15
x 15

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
20 minutes at 50/50 split

Day 54 of CBL Round 3
288.6 lbs (-10.4 lbs)

Go Away
06-28-15, 5:53 am
Friday - April 17, 2015
Lilliebridge Method - Week 5

Squats
135 x 8
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
520 (92%) x 2

w/ knee wraps
570 x 1

Speed Deads
360 (60%) x 3
360 (60%) x 3
360 (60%) x 3

Dimel Deads
360 x 5 PR

Superset:
Leg Press
2pps x 15/15
3pps x 15/15
4pps x 15/15
4pps x 15/15
4pps x 15/15

Day 55 of CBL Round 3
291 lbs (-8 lbs)

Video:
https://youtu.be/-tSHK2oX5qA

Too chaotic today in the gym. Getting fed up with that shit...

520 set was wack. 570 rep was too high. My homie hit tremendous numbers today though so it wasn't a bust session. Glad it's Friday!

Go Away
06-28-15, 5:53 am
Saturday - April 18, 2015
Lilliebridge Method - Week 6

Assisted Pull-ups
+190 x 10
+170 x 8
+150 x 8
+140 x 8
+130 x 8
+120 x 8

Seated V-Bar Rows
200 x 10
220 x 10
240 x 10
260 x 10

Stretchers
105 x 12
110 x 12
115 x 12
120 x 12

Meadows Rows
90 x 12
100 x 12
110 x 12

DB Shrugs - 3 second holds
95 x 10
100 x 12
105 x 12
110 x 12

Weighted Back Extensions
45 x 15
45 x 15
45 x 15

DB Curls
30 x 15
35 x 12
40 x 6
15 x 15
15 x 15

Incline Hammer Curls
30 x 8
25 x 12
25 x 12
25 x 12
20 x 12

Cable Curls
10 x 12
10 x 12

Hammer Cable Curls
10 x 12
10 x 12

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
20 minutes at 50/50 split

Day 56 of CBL Round 3
291 lbs (-8 lbs)

Go Away
06-28-15, 5:53 am
Monday - April 20, 2015
Lilliebridge Method - Week 6

Bench Press
Bar x 12
115 x 12
135 x 8
185 x 5
235 x 3
285 (72%) x 11 PR

Fat Gripz Bench
315 x 3 PR

Paused Wide Grip Bench
285 x 5
285 x 5
285 x 5
285 x 6 PR

Flat DB Bench
80 x 15
85 x 12
90 x 8
95 x 8 PR

Incline DB Flies
30 x 15
30 x 15
30 x 15
30 x 15
30 x 15

Cross Body Hammer Strength Incline Side Presses
25 x 12
25 x 12
25 x 12
25 x 12

Average Band Pressdowns
x 50,30,20

Triceps Cable Kickbacks
7.5 x 15
7.5 x 15
7.5 x 15
12.5 x 15
17.5 x 15

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
26 minutes at 50/50 split

Day 58 of CBL Round 3
286.1 lbs (-12.9 lbs)

Today's lifts went great. Hit a bunch of PRs on three hours sleep and weighed in late afternoon after two meals lighter than expected. My homie said I looked slimmer earlier today also. No rest for the wicked - two projects due in the next week and I have about 20 hours a piece on them.

Those cross body presses are sick btw. This jacked dude was giving us insight on how to target the inner chest, looking to get that "v-neck cleavage" and told us about the hammer strength machine where you sit sideways and press across your chest, then lying flat on a bench and pinching a plate between your palms and pressing up... Also doing pec deck flies with the seat low, leaning forward, arms straight and squeezing your palms together. Looks like we will all have some new growth popping off in 2015. Couple those with wide grip and dumbbell work and the chest should be getting really stimulated.

Had some people doing the band press downs and they're hooked. Word.

No video because one of the fellas overslept...

Go Away
06-28-15, 5:54 am
Wednesday - April 22, 2015
Lilliebridge Method - Week 6

AM: Fasted HIIT cardio
Walking - 35 min. 50/50 split

DB Military Press
35 x 15
45 x 10
65 x 10
85 x 10
95 x 4
95 x 5 PR

Reverse Pec Deck Machine
100 x 15
100 x 15
100 x 15
115 x 15

Superset:
Side Kettle bell raises
25 x 12
25 x 12
25 x 12
25 x 12

Front Kettle bell raises
25 x 12
25 x 12
25 x 12
25 x 12

Trap Bar Shrugs
135 x 12
185 x 12
235 x 12
305 x 12
305 x 12

Sliding Planks
x 20
x 20
x 20
x 20

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
16 minutes at 50/50 split

Full court pick-up too. Hadn't done that since last Spring. Still panting!

Day 60 of CBL Round 3
286.8 lbs (-12.2 lbs)

Go Away
06-28-15, 5:54 am
Friday - April 24, 2015
Lilliebridge Method - Week 6

Paused Squats
135 x 8
135 x 8

Sumo Deadlifts
135 x 5
225 x 5
315 x 3
375 x 1
425 x 1

Shot of Bulleit...

Conventional Deadlifts
475 x 1
515 x 1
555 (93%) x 2.5

Dimel Deads
295 x 8
295 x 8
295 x 8
295 x 8

Paused Squats
340 (60%) x 3
340 (60%) x 3
340 (60%) x 3

Superset:
Leg Press/Calf Raises
3pps x 15/15
4pps x 15/15
4pps x 15/15
4pps x 15/15
4pps x 15/15

Day 65 of CBL Round 3
288.6 lbs (-10.4 lbs)

Video of 555:
https://youtu.be/blK9SpUn8X4

Go Away
06-28-15, 5:54 am
Saturday - April 25, 2015
Lilliebridge Method - Week 7

Wide Grip Pull-ups
BW x 5

T-Bar Rows
225 x 8
225 x 8
225 x 8
225 x 8

Assisted Chin-ups
+140 x 10
+130 x 10
+120 x 10
+120 x 7, +140 x 3

Dropset
+120 x 7
+140 x 3
+160 x 3
+170 x 2
+180 x 3

DB Pullovers
40 x 12
45 x 12
50 x 12

Barbell Shrugs
135 x 12
225 x 12
315 x 12
315 x 12

Seated Face Pulls
55 x 12
55 x 12
55 x 12

Reverse Box Hypers
x 12
x 12
x 12
x 12

Barbell Curls
Bar x 15
55 x 15
60 x 15
65 x 15
70 x 15

Cable Hammer Curls
12.5 x 15
12.5 x 15
12.5 x 15
12.5 x 15
12.5 x 15

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
22 minutes at 50/50 split

Day 66 of CBL Round 3
288.1 lbs (-10.9 lbs)

Go Away
06-28-15, 5:55 am
Monday - April 27, 2015
Lilliebridge Method - Week 7

Bench Press
Bar x 12
115 x 12
135 x 8
185 x 5
235 x 3
285 x 1
330 (83%) x 1
355 (90%) x 1
380 (96%) x 1

Maddog Slingshot
415 x 2
425 x 2
435 x 2

Heavy Speed Bench
340 x 4
340 x 4
340 x 4
340 x 4

Incline DB Bench
70 x 15
70 x 15
70 x 12
70 x 8
60 x 11

Cable Flies
30 x 15
30 x 15
30 x 15
30 x 12
30 x 12

Superset:
Triceps Pressdowns
175 x 15
175 x 15
175 x 15
160 x 15
160 x 15

Triceps Cable Kickbacks
5 x 15
5 x 15
5 x 15
5 x 15
5 x 15

Day 68 of CBL Round 3
290 lbs (-9 lbs)

Video:
https://youtu.be/3Xjqxc6kKXw

Go Away
06-28-15, 5:55 am
Wednesday - April 29, 2015
Lilliebridge Method - Week 7

Upright Cable Rows
47.5 x 15
52.5 x 15
57.5 x 15
57.5 x 15
57.5 x 15

Reverse Pec Deck Machine
55 x 35
55 x 25
55 x 20
55 x 12

Rear Delt DB Destroyer Set
30 x 60
15 x 30

2 second holds
8 x 12

Lateral Cable Raises
10 x 15
5 x 15
5 x 15
5 x 15
5 x 15

Giant set: Front Cable Raises
5 x 15
5 x 15
5 x 12
5 x 12
5 x 10

Sliding Planks
x 20
x 20
x 20
x 20

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
26 minutes at 50/50 split

Day 70 of CBL Round 3
No weigh-in...

Quick hit. Home for spaghetti.

Go Away
06-28-15, 5:56 am
Friday - May 2, 2015
Lilliebridge Method - Week 7

Squats
135 x 8
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1

w/ knee wraps
505 x 1
545 x 1
585 x 1

Speed Deads
390 (65%) x 1
390 (65%) x 1
390 (65%) x 1

Dimel Deads
255 x 8
255 x 8
255 x 8
255 x 8
255 x 8

Day 72 of CBL Round 3
283.6 lbs (-15.4 lbs)

Have been hunched over a table drawing for a minimum of ten hours every day since Monday... Yesterday morning I felt like I had pulled heavy the night before - lower back was sore and foam rolling was rather brutal to begin the squat workout. I guess I set myself up for failure because now my back is fuxked up! Really tight, little mobility and lots of pain. I didn't start feeling it until after dinner yesterday and now it's pretty bad. Haven't felt like this in over a year. While blissfully ignorant, I thought I pushed my back issues away for good - damn.

Squat session was mad fun despite the injury. My boys hit PRs and the atmosphere was electric. Wraps felt good and 6+ should fall rather easily in two weeks as long as my lower back feels better.

Go Away
06-28-15, 5:56 am
Saturday - May 2, 2015
Lilliebridge Method - Week 8

T-Bar Rows
135 x 8
180 x 8
225 x 8
225 x 8

Assisted Chin-ups 2 second holds
+140 x 10
+140 x 10
+140 x 10

Pump set:
+140 x 12

DB Pullovers
45 x 12
55 x 12
65 x 8

Spider Curls
75 x 15
75 x 12
75 x 8

Hammer Curls
30 x 12
35 x 12
40 x 12

Cable Curls
65 x 35

CGBP
135 x 12
185 x 12
235 x 12

Day 73 of CBL Round 3
282 lbs (-17 lbs)

Bleh. Back hurts. I'm tired. Need more cheese to go with this whine...

Go Away
06-28-15, 5:57 am
Wednesday - May 6, 2015
Lilliebridge Method - Week 8

Bench Press
135 x 8
225 x 6
265 x 3
295 (75%) x 11 PR

Heavy Speed Bench
345 x 3
345 x 3
345 x 3
345 x 3

Incline DB Bench
55 x 15
65 x 15
75 x 15
85 x 10

Cable Flies
35 x 12
35 x 12
35 x 12
35 x 12

Cross Body Hammer Strength Incline Side Presses
25 x 12
25 x 12
25 x 12
10 x 15
10 x 15

Triceps Pressdowns
100 x 50,50

Dips
BW x 10
BW x 10
BW x 8

Upright Rows
100 x 12
100 x 15
100 x 20
100 x 15

Drop set:
100 x 12
70 x 10
50 x 10
30 x 10

Cable Laterals
5 x 15
5 x 15
5 x 15
5 x 15

Front Cable Laterals
5 x 15
5 x 15
5 x 15
5 x 15

Rear Lateral Cable Pulls
5 x 15
5 x 15
5 x 15
5 x 15
5 x 15

Face Pulls
25 x 12
25 x 12
25 x 12

Day 77 of CBL Round 3
278.6 lbs (-20.4 lbs)

Got Monday's lifts in and today's. Yessir!

Flipped upside down with two average bands around my waist and my homies holding my feet just in case my big ass tried to get hurt. Felt amazing - like bending over and stretching but I was straight up and down. Instant relief just like the baseball rolling. Thankfully this worked because I'm still bruised from the baseball!

Weight dropped significantly these last couple weeks - weighed myself after two meals midday today and was low as shit! No cardio today because I lifted fast for two hours straight. Semester is almost over so beers are on deck. Lovely.

Go Away
06-28-15, 5:57 am
Friday - May 8, 2015
Lilliebridge Method - Week 8

Paused Squats
135 x 8
135 x 8

Conventional Deadlifts
135 x 5
225 x 5
225 x 5
315 x 2
405 x 1
455 x 1
505 x 1
545 x 0
545 x 0

Paused Squats
365 (65%) x 1
365 (65%) x 1
365 (65%) x 1

Leg Extensions
90 x 15
110 x 15
130 x 15
150 x 15
170 x 15

Leg Curls
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15

Calf Raises
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15

Day 79 of CBL Round 3
279 lbs (-20 lbs)

Nothing clicked today. Didn't expect much considering how beat up I was, plus didn't have a belt so...

Go Away
06-28-15, 5:57 am
Saturday - May 9, 2015
Lilliebridge Method - Week 9

AM Fasted SS Cardio
30 minutes to walk the dog

T-Bar Rows
1 plate x 8
2 plates x 8
3 plates x 8
4 plates x 8

Assisted Chin-ups
+140 x 12
+120 x 12
+100 x 10

DB Pullovers
55 x 12
55 x 12
55 x 12

DB Rows
70 x 12
75 x 10
80 x 8

EZ-Bar Preacher Curls
55 x 15
55 x 15
55 x 15
55 x 15
55 x 15

Hammer Curls
30 x 8
35 x 8
40 x 8
45 x 8
50 x 8

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
12 minutes at 50/50 split

Day 80 of CBL Round 3
281 lbs (-18 lbs)

Bleh. Exams today.

Go Away
06-28-15, 5:58 am
Monday - May 11, 2015
Lilliebridge Method - Week 9

Bench Press
Bar x 10
135 x 8
225 x 5
275 x 3
315 x 1
355 (90%) x 1
380 (96%) x 1
400 (101%) x 1 PR
405 (102%) x 1 PR

Flat DB Bench
80 x 12
90 x 12
100 x 12
110 x 8
80 x 12

Inner Chest Hammer Strength Cross Presses
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12

Pec Deck Flies
145 x 15
145 x 12
145 x 10
145 x 8

Triceps Pressdowns
165 x 30
175 x 20
185 x 10

Dips
BW x 6
BW x 6
BW x 6
BW x 6

Giant set:
Triceps Cable Kickbacks
5 x 15
5 x 12
5 x 10
5 x 8

HIIT Treadmill cardio:
Speed: 3.0
Incline: 10.0/0.0
20 minutes at 50/50 split

Day 82 of CBL Round 3
278 lbs (-21 lbs)

On top of the world right now. 13 pounds lighter than when I hit 396 paused in late February, and 410 touch and go in early December: was 291 both days. Paused wide grip work seemed to help tremendously as the lifts flew off the chest. Time for more triceps work.

Chill week til Friday when we test squats. Word!

Video:
https://youtu.be/cfj_BNOpf6s

Go Away
06-28-15, 5:59 am
Wednesday - May 13, 2015
Lilliebridge Method - Week 9

SS Fasted AM Cardio
30 minutes walking the dog

OHP
Bar x 10
Bar x 10
Bar x 10
95 x 5
135 x 3
185 x 1
225 x 1
245 x 0
245 x 0
245 x 1 PR
250 x 0

DB Upright Rows
45 x 15
45 x 15
45 x 15
45 x 15

Cable Lateral Raises
5 x 15
5 x 15
10 x 15
10 x 15
10 x 15

Cable Front Raises
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15

Cable Rear Lateral Raises
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15

Wide-Grip Pull-ups
BW x 5

SS Treadmill cardio:
Speed: 3.0
Incline: 0.0
12 minutes

Day 84 of CBL Round 3
280.1 lbs (-18.9 lbs)

Had mad fun in there today testing overhead presses for the new training cycle change. Everybody kept trying and trying until my homies all pressed more than their body weight, geeking out the whole time. Excellent pump following the heavy stuff and some cardio to keep the fat loss moving. Despite the failed attempts we had a blast.

Go Away
06-28-15, 5:59 am
Friday - May 15, 2015
Lilliebridge Method - Week 9

Squats
135 x 8
135 x 5
225 x 3
225 x 3
315 x 1
405 x 1
455 x 1

w/ knee wraps
505 x 1
555 x 1
605 x 0 *
610 x 0

Leg Extensions
170 x 15
170 x 15
170 x 15
170 x 15

Leg Curls
170 x 15
170 x 15
170 x 15
170 x 15

Day 86 of CBL Round 3
281.6 lbs (-17.4 lbs)

Video:
https://youtu.be/2yei_41zYHY

Asterisk beside that 605 because my fuxking belt popped mid-set. It sounded like I broke or tore some shit up and my buddy who was side-spotting touched the bar a bit and helped it up a few inches. As I was going up, right before it popped, I knew I was gonna get the lift... The lever popped, I stalled for a second and my upper back dipped a bit... I still could've gotten it by myself. Oh well. Tried 610 but got hammered in the hole and couldn't get it out.

My dude hit a 15 lbs PR and had more in him but he got nauseous when he heard the belt pop. He thought I ruined my body... He's torn tendons in his feet, tore his ACL AND both meniscus'... So I understand his trepidation.

Bittersweet training session tonight. I'm confident in 605 as my new max so that's 15 lbs of PRs so far. Let's see where my deads are next week / that's if my hips cooperate.

Go Away
06-28-15, 5:59 am
Saturday - May 16, 2015
Lilliebridge Method - Week 10

T-Bar Rows
1 plate x 8
2 plates x 8
3 plates x 8
1 plate x 30

Chin-ups SS 30/20/10 sec hangs
BW x 4 / 30
BW x 4 / 20
BW x 3 / 10

Straight-Arm Pulldowns
60 x 12
70 x 12
80 x 12
90 x 12

Kroc Rows
70 x 8
75 x 8
80 x 8

Seated Cable Rows (2 sec holds)
140 x 8
140 x 8

Barbell Shrugs
185 x 20

DB Shrugs (3 sec holds)
70 x 12
75 x 12
80 x 12

Face Pulls
75 x 15
85 x 15
95 x 15
105 x 15
115 x 15

EZ-Bar Preacher Curls
45 x 15
65 x 12
75 x 10
65 x 12
45 x 15

Hammer Curls
40 x 8
35 x 10
30 x 12
25 x 15

Day 87 of CBL Round 3
284.5 lbs (-14.5 lbs)

Spent an hour getting a pump and dipped. Other kids' birthday parties and stuff for the rest of the day.

Chill week leading into Friday's testing day for deadlifts. Log will be a bit boring until then. I can throw an overview of my program up of anyone is interested...

Go Away
06-28-15, 6:00 am
Monday - May 18, 2015
Lilliebridge Method - Week 10

SS AM fasted cardio: 35 minutes

Bench Press
Bar x 10
115 x 8
165 x 8
205 x 8
225 x 20 PR
265 x 8
285 x 6
285 x 6
285 x 6

Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Chin-ups
BW x 4
BW x 4
BW x 4
BW x 3
BW x 4
BW x 4
BW x 4
BW x 4

Push-ups
x 60 with 10 second breaks every 10 push-ups

Day 89 of CBL Round 3
285 lbs (-14 lbs)

Messed around with friends helping them max out on bench and squats so I just had some fun. Wrapped so many knees I have a blister on my index finger.

Go Away
06-28-15, 6:00 am
Wednesday - May 20, 2015
Lilliebridge Method - Week 10

SS Fasted AM Cardio: 30 minutes

OHP
Bar x 10
Bar x 10
Bar x 10
95 x 8
115 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Cable Rear Lateral Raises
5 x 15
10 x 12
15 x 8
10 x 12
5 x 15

Barbell Front Raises
Bar x 15
Bar x 15
Bar x 15
Bar x 15

Lateral DB Raises
10 x 100

Reverse Crunches
x 12
x 10
x 8

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.0/0.0
24 minutes at 50/50 split

Day 91 of CBL Round 3
285.1 lbs (-13.9 lbs)

Hell of a session today. Came in just to get a pump and next thing you know we are trying to outdo each other. Watched Wifey warm up for a 120 amrap set on bench for her 1's week with 531 and convinced her to try for a plate on each side. She nailed that shit! Now she knows what it's like to hit a real PR - she's bouncing all over the place right now!

Friday is #WhiskeyAndDeadlifts ... Stay tuned.

Go Away
06-28-15, 6:01 am
Friday - May 22, 2015
Lilliebridge Method - Week 10

Paused Squats
135 x 8
135 x 8

Conventional Deadlifts
135 x 5
225 x 3
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
555 x 1
605 x 0
610 x 1

Day 93 of CBL Round 3
285 lbs (-14 lbs)

What a strange evening for me. For everyone else pulling it was magical. My dude hit over 3x his body weight and pulled 540 and Wifey hit a 40 lbs PR with a 285 deadlift!

I went for 605 and my belt popped again on the come up. Flew off the floor then immediately halted. Since the speed was there I went for the 610. It was super ugly, and from the side it looked like I locked it out. From the front it was suspect.

Hips were dumb tight yesterday as I painted for 12 hours straight on Thursday with terrible posture. Oh well. Sometimes we don't win through our own actions but do through others. Hell of a deadlifting party we had. Knob Creek was in the house and another #whiskeyanddeadlifts are in the books.

Really looking forward to a change of pace with the new program. Plan to reset my backloading as well. Pool, tans and "Summer, Summer, Summer, Summertime!"

Be safe this weekend.

Go Away
06-28-15, 6:01 am
Saturday - May 23, 2015

Box Squats
Bar x 8
135 x 6
225 x 3
315 x 3
365 x 3
405 x 3
405 x 3
405 x 3
405 x 3

Barbell Rows
135 x 10
185 x 10
225 x 10

Lat Pulldowns
100 x 10
120 x 10
140 x 10
120 x 10
100 x 10
85 x 20

DB Pullovers
50 x 8
50 x 8

DB Rows
80 x 10
80 x 10

Hammer Curls
45 x 10
50 x 10
55 x 10
60 x 10

EZ Bar Preacher Curls
45 x 15
45 x 15
45 x 15

DB Preacher Curls
25 x 12
20 x 12
15 x 12
15 x 12

Flat Bench
135 x 12
225 x 12

CGBP
255 x 10
225 x 9
225 x 8

Day 94 of CBL Round 3
285.1 lbs (-14 lbs)

Pump city. Beat myself down with the box squats (just above parallel) as punishment for missing the top sets last night. Also got a bit of bench in because Monday the only lifting will be 12oz curls!

Go Away
06-28-15, 6:02 am
Sunday - May 24, 2015

Bench Press
Bar x 8
135 x 3
135 x 3
185 x 3
225 x 3
275 x 3

Dropset:
315 x 3
275 x 3
225 x 3
185 x 3
135 x 15

Incline DB Press
85 x 8
95 x 8
105 x 8 PR

Inner Pec HS Presses
45 x 8
45 x 8
45 x 8

Pec Deck Flies
100 x 12
100 x 12
100 x 12

Dips
BW x 12
BW x 12
BW x 12

Triceps Overhead Extensions
130 x 15
145 x 15
160 x 15

Rear Delt Cable Flies
5 x 15
10 x 12
15 x 10

Overhead Rear Delt Pulldowns
10 x 15
10 x 15

Facepulls
100 x 15
115 x 12
130 x 10
145 x 10

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.0/0.0
20 minutes at 50/50 split

283.1 lbs (baseline)

Got inspired by the new Spoto Supertraining video on how to bench so I went in and did what would normally be done tomorrow. Really likes the cues given to activate the lats - I've been slacking on that lately, as my lats were pumped like mad after benching.

Switching things up long-term as well. New training program = new diet. Looking to drop some fat and keep growing - it'll be a long, long experimental process. I've been on Carb Backloading for 358 days, as of yesterday, and I really enjoyed the gluttony I added to the diet. The restraint I showed from morning to night and the effects it had on my body were impressive as I got a little leaner in my upper and lower body - my trunk still looks sloppy as fuxk though.

I'm going to be running with smarter food choices, while carb cycling with less junk. Opting for whole grains early in the day and high glycemic stuff pre/peri/post workout, I will try and hit 20/40/40 on training days and 40/20/40 on off days. This past year has taught me that it's not only possible but now I can tweak things in my favor.

The new training cycles will have a ton more volume and I'll be at the pool swimming with my kids all summer so calories will be spent at an all-time high. Trying to fast until noon and cram shit down while socializing is a chore that I will gladly take a break from. I think I'll feel less bloated and lethargic in the evenings - bonus! I tend to eat and eat and eat and do nothing once the kids go to bed... Which is fun but I think it would be less helpful to the more active months ahead. I plan to toss consistent HIIT into my training days, minus the max effort ones, along with some fasted AM cardio for some alone time once Summer gets here.

It'll be interesting how I react to carbs during the day now. This morning I had some waffles, cheese eggs and steak and I started sweating my ass off about ten minutes later!

Go Away
06-28-15, 6:03 am
Thursday - May 28, 2015

SS Fasted AM Cardio: 35 minutes

OHP
Bar x 12
95 x 5
135 x 5
165 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Triceps Dips
BW +5 lbs x 12
BW +10 lbs x 12
BW +15 lbs x 12

Front Barbell Raises
x 12
x 12
x 12

Cable Lateral Raises
7.5 x 12
12.5 x 12
17.5 x 12

Bent Over Rear Delt DB Flies
10 x 12
10 x 12

Lying Rear Delt DB Flies
30 x 8
30 x 8
30 x 8

DB Rows
65 x 12
65 x 12
65 x 12

Lat Pulldowns
75 x 12
75 x 12
75 x 12
90 x 10
105 x 10
120 x 10

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.0/0.0
16 minutes at 50/50 split

282.1 lbs

Fell off the damn wagon like a drunk last night when my wife's work sent us to the local AAA ball game with all-you-can-eat pulled pork, grilled chicken, cheeseburgers, mac and cheese, fresh baked cookies and Hebrew Nationals. Beer was half price too... The game got rained out so basically it was a super cheap buffet trip that will reoccur once we get "refunded" the free admission. Was perfectly on my way to a normal high carb day until all that shit went down smh. Oh well - gotta live life. One day won't make or break me.

Going in today to hell a guy get his squat better. He's only been weight training for one year and already has his bench in the 300s, weighing around 215, flat-back, elbows flared. He has potential but he'd rather fly by the seat of his pants in the gym and run through the chicks there... So I guess he has somewhat of a plan.

Go Away
06-28-15, 6:03 am
Friday - May 29, 2015

SS Fasted AM Cardio: 30 minutes

Attempted Warm-up:
Goblet Squats
Hip Airplanes
Split squats

Paused Squats
135 x 6
135 x 6
225 x 3
275 x 3
325 x 3

Deadlifts
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5

SLDL
225 x 8
225 x 8

Bench
135 x 10
185 x 12
225 x 12
265 x 10
275 x 7

Spoto Press
225 x 8
185 x 8
135 x 16

SS Treadmill cardio:
Speed: 3.3 - 25 minutes

284.3 lbs

My hips are still real fuxked up. I can't seem to escape it! Even SLDL felt like ass...

Go Away
06-28-15, 6:03 am
May 31, 2015

CGBP
135 x 10
185 x 10
225 x 10
275 x 8
275 x 7

Triceps Pushdowns
105 x 10
110 x 10
120 x 10

Overhead Triceps Cable Extensions
Stack x 12
Stack x 12
Stack x 12

Barbell Curls
Bar x 10
55 x 10
65 x 10
75 x 10
85 x 8
85 x 8
85 x 8
85 x 8

Hammer Curls
45 x 8
50 x 8
55 x 8
60 x 8
65 x 8

DB Preacher Curls
20 x 12
20 x 12
20 x 12
20 x 12

EZ Bar Preacher Curls
45 x 12
55 x 12
55 x 12
55 x 12

285.3 lbs

Arms.

Gluttony ensued all weekend - weight loss stunted. No more events in the near future, program starts tomorrow - game time!

Go Away
06-28-15, 6:03 am
Monday - June 1, 2015
Daily Undulating Periodization:
Wave 1 // Week 1

SS AM cardio: 30 min

Hip Airplanes x 10
Hip Side 2 Side x 10
Split Squats x 10
Goblet Squats 35 x 10

Squats
Bar x 12
Bar x 12
135 x 8
225 x 5
275 x 2
315 x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2
365 (60%) x 2

Front Squats
185 x 6
185 x 5
185 x 5

SLDL
85 x 12
105 x 12
125 x 12
145 x 12

Seated Calf Raises
100 x 12
100 x 12
120 x 12
120 x 12
120 x 20

Reverse Crunches SS Sliding Planks
x 15 // x 8
x 5 // x 8
x 5 // x 8

283.1 lbs

Fuxk that. Was spent after my belt popped three straight sets in the hole and my old gym partner showed up and misloaded the damn bar by 65 lbs. I almost punched him in the fuxking face for that one. I called every plate combo out and he kept catching feelings on some "I'm not gonna do it again man!" Then I caught him misloading my homie by 50 and he got cut off. He left after the next set.

Front squats were supposed to be heavy but we were all spent by then. 185 was extremely tough!

Go Away
06-28-15, 6:04 am
Wednesday - June 3, 2015
Daily Undulating Periodization:
Wave 1 // Week 1

SS AM cardio: 35 min

Bench
Bar x 12
135 x 8
185 x 5
225 x 5
285 (70%) x 5
285 (70%) x 5
285 (70%) x 5
285 (70%) x 5
285 (70%) x 5

CGBP
135 x 12
185 x 12
225 x 12
245 x 12

Chest Dips
BW x 12
+25 x 12 PR
+35 x 10 PR
+45 x 10 PR

Pec Deck Flies
115 x 12
115 x 12
115 x 12
115 x 12

Inner Pec HS Presses
35 x 12
45 x 12
45 x 12
55 x 12

Facepulls
42.5 x 15
57.5 x 15
72.5 x 14
87.5 x 12
Stack x 12

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.0/0.0
26 minutes at 50/50 split

Got in early because of kids' sports. Excellent workout. Time to clean the attic out.

Dumb sore everywhere from Monday - none of us can walk without pain. Evil DOMS...

Go Away
06-28-15, 6:04 am
Friday - June 5, 2015
Daily Undulating Periodization:
Wave 1 // Week 1

Hip Airplanes x 10
Hip Side 2 Side x 10
Split Squats x 10
Goblet Squats 35 x 10

Deadlifts
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
485 x 0 (oops)
435 x 3
485 (80%) x 3
485 (80%) x 3
485 (80%) x 3
485 (80%) x 1

V-Bar Rows
175 x 12
175 x 12

Seated Wide Grip Rows
180 x 12
200 x 12

Scapulae Stretch Pulldowns
260 x 12
240 x 12

DB Rows
75 x 12
75 x 12

DB Shrugs
100 x 12
110 x 12
110 x 12

Incline DB Curls SS Hammer Curls
30 x 12 // 40 x 12
30 x 12 // 40 x 10
30 x 10 // 40 x 10
30 x 8 // 40 x 8

281.1 lbs

Donated plasma this morning, couldn't hit all the pulling sets. Belt broke again in the middle of the fourth... I know - I'm bootleg as fuxk.

On the plus side I weighed myself after eating a huge breakfast so I'm leaning out and it shows in the mirror.

Go Away
06-28-15, 6:05 am
Saturday - June 6, 2015
Daily Undulating Periodization:
Wave 1 // Week 1

OHP
Bar x 12
95 x 5
115 x 5
135 x 5
150 x 5
170 (70%) x 5
170 (70%) x 5
170 (70%) x 5
170 (70%) x 5
170 (70%) x 5

Triceps Dips
BW x 12
BW x 12
BW x 10
BW x 10

DB Front Raises
20 x 12
25 x 12
30 x 12

DB Lateral Raises
10 x 35
12 x 35
12.5 x 35
10 x 35

Rear Delt DB Flies
20 x 12
25 x 12
30 x 12

Paused Wide Grip Bench
135 x 5
225 x 5
285 x 4
285 x 4
285 x 4
285 x 4

Spoto Press
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

283.3 lbs after eating 6 eggs, 1c of oatmeal, mad berries and 16oz chocolate milk. Hell of a lifting day. Got a couple youngins thirsty for gains making some changes to their form and getting stronger because of us - such a great feeling.

Go Away
06-28-15, 6:05 am
Monday - June 8, 2015
Daily Undulating Periodization:
Wave 1 // Week 2

Hip Airplanes x 10
Hip Side 2 Side x 10
Split Squats x 10
Goblet Squats 40 x 10

Squats
Bar x 12
Bar x 12
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
445 x 1
485 (80%) x 3
485 (80%) x 3
485 (80%) x 3
485 (80%) x 3
485 (80%) x 3
485 (80%) x 3

Front Squats
185 x 5
185 x 5
185 x 5
225 x 8

281.8 lbs

Video:
https://youtu.be/PKkFwY7mDsE

Will have to do accessories tomorrow. Wrapped sets on the heavy back squats felt good! Will have to drop deadlifts to 90% of 1RM because that's the only workout I haven't been able to finish for the triples day. No worries. No more missed lifts.

Go Away
06-28-15, 6:06 am
Wednesday - June 10, 2015
Daily Undulating Periodization:
Wave 1 // Week 2

Bench
Bar x 12
135 x 8
185 x 8
225 x 8
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2
245 (60%) x 2

CGBP
185 x 12
225 x 12
245 x 12
265 x 12

Chest Dips
+25 x 12
+35 x 12
+45 x 10
BW x 12

Pec Deck Flies SS Inner Pec HS Presses
115 x 12 // 45 x 12
115 x 12 // 45 x 12
115 x 12 // 70 x 12
115 x 12 // 70 x 12

281.8 lbs

Video:
https://youtu.be/wWVPWW-e4AY

Doubles from hell! Didn't get to all the accessory work... Will have to figure out how to maximize my time better.

We have a young buck with us who's joined our last two workouts promptly and wants to learn. Funny, bright kid too - Junior in high school and plays baseball. Good way for him to start the Summer!

Go Away
06-28-15, 6:06 am
Friday - June 12, 2015
Daily Undulating Periodization:
Wave 1 // Week 2

SS Fasted AM cardio: 35 min

Hip Airplanes x 10
Hip Side 2 Side x 10
Split Squats x 10
Goblet Squats 40 x 10

Deadlifts (90% of 1RM for the next couple waves)
135 x 5
135 x 5
225 x 5
315 x 3
385 (70%) x 5
385 (70%) x 5
385 (70%) x 5
385 (70%) x 5
385 (70%) x 5

Box Squats
135 x 8
225 x 8
275 x 8
315 x 10

V-Bar Rows
135 x 12
170 x 12

Seated Wide Grip Rows
220 x 12
220 x 12

Scapulae Stretch Pulldowns
220 x 12
220 x 12

DB Rows
80 x 12
85 x 12

Trap Bar Shrugs
135 x 12
225 x 12
275 x 12

Incline DB Curls SS Hammer Curls
30 x 12 // 40 x 12
30 x 12 // 40 x 12
25 x 6 // 25 x 10
20 x 10 // 20 x 10

No weigh in...

Brutal workout. This high rep stuff kicks my ass, has me huffing and puffing, sweating bullets and has me sleep great.
Hoping to get in tomorrow between a swim meet and my little man's bday party for heavy OHP. Wish me luck!

Go Away
06-28-15, 6:06 am
Saturday - June 14, 2015
Daily Undulating Periodization:
Wave 1 // Week 2

OHP
Bar x 12
95 x 10
135 x 5
175 x 3
195 (80%) x 3
195 (80%) x 3
195 (80%) x 3
195 (80%) x 3
195 (80%) x 3
195 (80%) x 8

Cable Lateral Raises
10 x 12
10 x 12
10 x 12

Rear Delt Cable Pulldowns
15 x 35
15 x 35
15 x 35

Face pulls
145 x 12
160 x 12
175 x 12

CGBP
135 x 30

No weigh-in again. Been up since 5 running like a madman. Party time! Excellent!

Go Away
06-28-15, 6:07 am
Monday - June 15, 2015
Daily Undulating Periodization:
Wave 1 // Week 3

SS Fasted AM cardio: 45 minutes

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5

Front Squats
225 x 8
275 x 5
315 x 5
135 x 12

SLDL
155 x 12
155 x 12

Seated Calf Raises
135 x 35
135 x 35

283.6 lbs

Video:
https://youtu.be/Scwb47GnrBM

Go Away
06-28-15, 6:07 am
Wednesday - June 17, 2015
Daily Undulating Periodization:
Wave 1 // Week 3

Bench
Bar x 12
135 x 8
185 x 8
225 x 5
275 x 3
325 (80%) x 3
325 (80%) x 3
325 (80%) x 3
325 (80%) x 3
325 (80%) x 3
325 (80%) x 3

CGBP
225 x 12
245 x 10
245 x 9
265 x 8

Chest Dips
BW x 12
BW x 12
BW x 10
BW x 8

Inner Pec HS Presses
70 x 12
70 x 12
90 x 12
100 x 12

Pec Deck Flies
125 x 12
125 x 12
125 x 12
125 x 12

Facepulls
57.5 x 15
72.5 x 15
87.5 x 15
Stack x 15
Stack x 15

No weigh-in. Super hungover. Very tired. Pulled this one out my ass somehow!

Video:
https://youtu.be/eguRIf73VHM

Go Away
06-28-15, 6:08 am
Friday - June 19, 2015
Daily Undulating Periodization:
Wave 1 // Week 3

Hip Airplanes x 10 x 1
Hip Side 2 Side x 12
Split Squats x 12
Goblet Squats 40 x 12

Deadlifts
135 x 5
135 x 5
225 x 5
225 x 5
285 x 5
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2

Box Squats
135 x 5
225 x 5
315 x 5
405 x 5

V-Bar Rows
205 x 12
205 x 12

Seated Wide Grip Rows
220 x 12
240 x 12

Scapulae Stretch Pulldowns
250 x 12
270 x 12

DB Rows
85 x 12
90 x 12

Incline DB Curls
30 x 8 // 35 x 8
30 x 8 // 35 x 8
30 x 8 // 35 x 8

Trap Bar Shrugs
165 x 25
165 x 25
165 x 25

285.1 lbs

Video:
https://youtu.be/J9F3dV620-w

Go Away
06-28-15, 6:08 am
Saturday - June 20, 2015
Daily Undulating Periodization:
Wave 1 // Week 3

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2

OHP
Bar x 12
Bar x 12
95 x 10
115 x 8
135 x 5
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2
145 (60%) x 2

Triceps Dips
BW x 12
BW x 12
BW x 12
BW x 12

DB Front Raises
15 x 12
20 x 12
25 x 12
30 x 12
35 x 12

DB Lateral Raises
12 x 35
12 x 35
12 x 35

Rear Delt DB Flies
20 x 12
25 x 12
30 x 12

Paused Wide Grip Bench
135 x 5
225 x 5
285 x 4
285 x 5
285 x 5
285 x 5

Spoto Press
185 x 12
185 x 12
185 x 12
185 x 12

Cross body cable flies
22.5 x 15
27.5 x 12
32.5 x 12
37.5 x 12

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
12 minutes at 50/50 split

290 lbs after eating four (yep, four) breakfast sandwiches and drinking two 2-liters of water. Rushing all morning to make up a canceled swim meet and still worked my ass off in here. Helped my boy hit a PR of 310 on bench.... Twice! Excellent morning - kids got first places and it's off to two birthday parties, then beer and darts. #swag

Go Away
06-28-15, 6:09 am
Monday - June 22, 2015
Daily Undulating Periodization:
Wave 1 // Week 4

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 8
135 x 5
225 x 5
315 x 3
405 x 1
460 x 1
505 x 1
560 x 1
590 x 1
610 x 0

286.0 lbs

Damn.

Video:
https://youtu.be/bbGX_Z7NG5U

Go Away
06-28-15, 6:09 am
Wednesday - June 24, 2015
Daily Undulating Periodization:
Wave 1 // Week 4

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2

Bench Press
Bar x 20
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
355 x 1
385 x 1
410 x 0
410 x 0
410 x 0

3-Board Press
425 x 0

Average Band Pressdowns
x 100 PR (HAHA!!! But seriously...)
x 30
x 30
x 25
x 25

Triceps Pushdowns
Stack x 8
Stack x 8
Stack x 8

Sliding Planks
x 12
x 12
x 12

288 lbs

My dude PR'd by ten pounds on bench and another ten on his 3-board! I got 410 halfway up three times and then abused my triceps for letting me down. Pretty cool because that means 405 is there all day. Program is definitely boosting my ego so far. Very pleased.

Video of failed sets:
https://youtu.be/11X0oyxtIDg

Go Away
06-28-15, 6:10 am
Friday - June 26, 2015
Daily Undulating Periodization:
Wave 1 // Week 4

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Deadlifts
135 x 5
225 x 3
225 x 3
315 x 2
405 x 2
495 x 1
545 x 1 (...belt popped)
585 x 1
615 x 0 (...belt popped again!!!)
615 x 1 PR
630 x 0

288 lbs

Hell of a training session last night. My homie PR'd for the third straight workout with a 15 lbs addition to his deadlift, putting 10 on his bench and 10 on his squat in four weeks. My other training partner almost got 555 locked out, which would've been a 10 lbs PR weighing in at 185 lbs!

I was having troubles with my belt again and it popped on 495 halfway through the rep, then again when I tried 615. Fuxk that! I paced around for a second and hit 615 again. The speed from the floor is there, the lockout is still kinda ugly. A bit of improvement according to everyone else, so assistance work seems to be paying off. Mentally, I really needed my dead to climb yesterday and luckily it did. 630 came off the floor quick but alas... I was gassed out. No worries - gonna keep hammering that sticking point.

OHP testing in five hours. Going back to bed for more rest in a few... Will be dreaming of that tre-hundo!!!

Video:
https://youtu.be/H2ZX8TawEhE

Go Away
06-28-15, 6:10 am
Saturday - June 27, 2015
Daily Undulating Periodization:
Wave 1 // Week 4

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2

OHP
Bar x 8
95 x 5
95 x 3
135 x 2
175 x 1
215 x 1
250 x 1 PR
265 x 0
255 x 0
135 x 12
135 x 12
135 x 12

Triceps Dips
BW x 8
BW x 8
BW x 8

DB Front Raises
20 x 12
20 x 12
20 x 12

Rear Delt DB Flies
20 x 12
20 x 12
20 x 12

DB Lateral Raises
20 x 12
20 x 12
20 x 12

Paused Wide Grip Bench
135 x 5
225 x 5
290 x 4
290 x 6 PR
290 x 8 PR
290 x 8

Spoto Press
185 x 12
185 x 12
185 x 12
185 x 12

Cross body cable flies
17.5 x 12
22.5 x 12
27.5 x 12
32.5 x 12

290 lbs

Two PRs and lots of pressing. Excellent way to end the first wave of this new training program!
Knocked down some heavy lifts (590 squat, 385 bench, 615 dead, 250 OHP) all in one week and I don't feel like a train ran over me. The whole crew feels fresh, too. Really looking forward to how the Summer training runs. Time to update these numbers in the spreadsheet...

Video:
https://youtu.be/N7NpYDlh2TE

Go Away
06-28-15, 6:14 am
Had to update all the way back from April 13th today! Just wanted to include the training leading up to the last Lilliebridge testing day and set up the new program in case anyone is interested. Daily undulating periodization is a really interesting concept and I look forward to experimenting with it for the Summer. Should be a great opportunity to test some new rep PRs, get used to lifting in the 500s for deads and squats and to keep pushing on bench. OHP should really help with that... never really trained that too hard in the past as my shoulders used to scream after trying them. All the prehab work I do before push days has opened up my shoulders, eliminated much of the crunching and clicking and allowed presses to move without discomfort. Might have my eye on a meet set in October, just have to call and check with the coordinator to see if it will happen during trick-or-treating... if it's well before then it'll be a go. Can't have my little ones miss out on Halloween!

Hope yall enjoy what's going on in here, or at the very least get motivated or learn something. I'll become more active shortly... Take care.

Pale Rider
06-28-15, 7:44 pm
Nice work

Go Away
07-01-15, 6:50 am
Sunday - June 28, 2015
Daily Undulating Periodization:
Wave 1 // Week 4

SS Fasted AM cardio: 30 minutes

High Cable Rows
100 x 12
120 x 12
140 x 12
160 x 12

Barbell Rows
Bar x 12
95 x 12
115 x 12
135 x 12
155 x 12

Trap Bar Shrugs
165 x 15
215 x 12
265 x 12
315 x 12

Drop set:
265 x 12
215 x 12
165 x 12

Pull-ups
BW x 4
BW x 3
BW x 2 haha... wow...

Incline DB Curls
30 x 12
30 x 12
30 x 11
30 x 7

Hammer Curls
35 x 10
35 x 12
35 x 12
35 x 12

Drop set:
30 x 10
25 x 10
20 x 10
15 x 10
12 x 10
10 x 10

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
40 minutes at 50/50 split

292.0 lbs WTF...

I'm not very good at this diet shit. I'm good at hitting high protein numbers but nothing else. I noticed that cardio really helps keep the crap weight off and that I need to make sure that I get my workouts finished quicker so I can stay on that grind. Morning walks help me a ton as well. Wifey doesn't like waking up alone but she will have to suck it up for a bit while I get these pounds off. It's wild how fast I can gain fat. Four weeks ago I weighed 278 and hit a PR on bench... Now I'm almost 15 lbs heavier and haven't been on anything other than creatine in two years. And I've been off the creatine for a few months now! Ok... Enough whining. Peace.

Go Away
07-01-15, 6:50 am
Monday - June 29, 2015
Daily Undulating Periodization:
Wave 2 // Week 1

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 8
245 x 5
305 x 3
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2

Front Squats
245 x 5
245 x 5
245 x 5
325 x 2

Seated Leg Curls
1 set: 50 x 40, 30 x 60

Standing Calf Raises
190 x 20
190 x 20
190 x 20

Glute Bridges
Bar x 12
Bar x 12
Bar x 12
Bar x 12

288 lbs

Gassed. Took exactly two hours. Doubles are the debble.

Buckfever
07-01-15, 9:50 am
Monday - June 29, 2015
Daily Undulating Periodization:
Wave 2 // Week 1

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 8
245 x 5
305 x 3
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2

Front Squats
245 x 5
245 x 5
245 x 5
325 x 2

Seated Leg Curls
1 set: 50 x 40, 30 x 60

Standing Calf Raises
190 x 20
190 x 20
190 x 20

Glute Bridges
Bar x 12
Bar x 12
Bar x 12
Bar x 12

288 lbs

Gassed. Took exactly two hours. Doubles are the debble.

Serious volume!!!

Go Away
07-02-15, 10:00 am
Wednesday - July 1, 2015
Daily Undulating Periodization:
Wave 2 // Week 1

Bench
Bar x 12
135 x 8
185 x 5
225 x 3
260 x 3
290 (70%) x 5
290 (70%) x 5
290 (70%) x 5
290 (70%) x 5
290 (70%) x 5

Floor Press
275 x 10
285 x 8
295 x 6

DB Bench
70 x 12
90 x 12
90 x 12
85 x 10

Uppercut Cable Flies
25 x 12
25 x 12
25 x 12
25 x 12

Inner Pec Deck Flies
70 x 12
70 x 12
115 x 12 (hahaha...)
115 x 12

Facepulls
87.5 x 15
Stack x 15
Stack +10 x 15
Stack +15 x 15

289.1 lbs

Hell of a workout. Bench reps were kinda sticky... Prob should've warmed up better. Came in early because of swim meet make ups tonight and my boy was in there doing his squat day from Monday... So he finishes that workout (15 doubles, 3 sets of front squats and 100 leg curls) and runs the bench workout with me! Fuxkin animal...

Floor presses were humbling! It's been a while since messing with them and I miscounted the reps on all three sets trying to focus on form.

When we got to the pec deck joints my dude upped the weight outta nowhere... We were going dumb fast through the whole session (finished in 90 minutes) so it caught me off guard - mad funny.

Go Away
07-02-15, 10:01 am
Serious volume!!!

Peep the bench workout I did yesterday.... now imagine my homie doing this workout along with the squat workout you commented on.... IN THE SAME DAY. That dude is a fucking ANIMAL! Thanks for commenting - I'm digging the new program.

Go Away
07-02-15, 10:02 am
Nice work

Thank you, sir!

Go Away
07-07-15, 10:30 am
Friday - July 3, 2015
Daily Undulating Periodization:
Wave 2 // Week 1

Hip Airplanes x 12 x 2
Hip Side 2 Side x 12 x 2
Split Squats x 12 x 2
Goblet Squats 40 x 12 x 2

Deadlifts
135 x 5
225 x 5
225 x 3
315 x 3
365 x 2
405 x 1
445 (80%) x 3
445 (80%) x 3
445 (80%) x 3
445 (80%) x 3
445 (80%) x 3
445 (80%) x 3

Rack Pulls
405 x 8

Box Squats
315 x 8
315 x 8
315 x 8
405 x 5

Superset:
Assisted Wide Grip Pull-ups
+150 x 10
+130 x 8
+120 x 5, +150 x 3
+170 x 5, +200 x 3
LifeFitness Seated Rows
120 x 10
120 x 10
120 x 10
120 x 10

Stretchers
100 x 12
100 x 12

Superset:
Meadows Rows
45 x 12
45 x 12
DB Shrugs
70 x 12
80 x 12

Superset:
Incline DB Curls
25 x 12
25 x 12
Hammer Curls
25 x 12
25 x 12

No weigh-in. Had a terrible anxiety attack today so I barely ate and was feeling real wonky all afternoon. Got the sets done and tried a wider stance for the whole session - felt good but I still don't shoot my hips - I scraped the shit outta my shins the whole time too so something is out of wack. I'm also exaggerating my lockout because I'm not finishing the lift.

Go Away
07-07-15, 10:31 am
Monday - July 6, 2015
Daily Undulating Periodization:
Wave 2 // Week 2

Hip Airplanes x 10 x 3
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
455 x 3 *
455 x 3
455 x 3
455 x 3
455 x 3
455 x 3

Front Squats
135 x 8
135 x 8
135 x 12

Seated Leg Curls
130 x 12
150 x 10
170 x 10
190 x 10
190 x 10

Smith Machine Calf Raises
205 x 12
205 x 12
205 x 12
205 x 12
205 x 12

Glute Bridges
65 x 12
65 x 12
65 x 12
65 x 12

291 lbs

Put on too much weight, belt is worthless now, time for a change. I sound like a broken record.

* Belt popped in the hole on rep three of the set leading to my 90% (490) and jacked my back up from dumping forward and having to correct myself. I bailed from the belt and wrapped my knees for the rest of the 455. It forced me to work on form and what's most interesting was that my sixth set was the most solid and fastest. I'm gonna be fuxked up tomorrow though, I can already tell...

Had to skip shoulders this past weekend because of the holiday and feel guilty about it. Summer training hasn't been going as planned so far and it's pissing me off.

Go Away
07-12-15, 9:35 am
Thursday - July 9, 2015
Daily Undulating Periodization:
Wave 2 // Week 2

Bench
Bar x 8
Bar x 8
95 x 8
135 x 8
185 x 8
225 x 5
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2

Floor Press
135 x 10
225 x 8
275 x 8
315 x 5

DB Bench
70 x 12
75 x 12
85 x 12
90 x 12

Superset:
Uppercut Cable Flies
20 x 12
20 x 12
20 x 12
20 x 12
Triceps Pushdowns
160 x 12
160 x 12
160 x 12
160 x 12

Superset:
Inner Pec Deck Flies
100 x 12
100 x 12
100 x 12
HS Incline Press
1pps x 15
1pps +25s x 12
2pps x 10

294.8 lbs

Weight is just out of control right now. Jumped back on creatine this morning so that has nothing to do with it... But I'm sure it'll make me even bigger.

Did this whole workout in an hour because things are super hectic right now - nothing bad, just mad obligations.

Looking to fix things and get on a schedule Monday.

Go Away
07-12-15, 9:36 am
Friday - July 10, 2015
Daily Undulating Periodization:
Wave 2 // Week 2

SS Fasted AM cardio: 60 min

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

No belt...

Deadlifts (90% of 1RM for the next couple waves)
135 x 5
135 x 5
225 x 5
225 x 5
315 x 5
390 (70%) x 5
390 (70%) x 5
390 (70%) x 5
390 (70%) x 5
390 (70%) x 5

Box Deadlifts
135 x 5
225 x 5
315 x 5
315 x 5

Box Squats
135 x 8
235 x 8
315 x 8
405 x 8

LifeFitness Seated Rows
135 x 10
150 x 10
165 x 10
180 x 10

Assisted Wide Grip Pull-ups
+180 x 8
+170 x 8
+160 x 8

Stretchers
120 x 12
140 x 12

Meadows Rows
1 plate x 12
1 plate x 12
1 plate x 12

Hammer Curls
30 x 15
35 x 15
40 x 12
45 x 8

Box deads are dope - they really activated the glutes.
Box squats suck with no belt - very challenging. Same with the working sets for deads. Felt really beat down despite the preworkout, the koolaid mixed with bcaa's and the big cheesesteak with eggs for breakfast - I dislike morning workouts. Celebrating our 9 year anniversary tonight! Going to a place that mimics a speakeasy... Secret door to get into the bar, run by a friend of the family. Should be dope - stupid amounts of whiskey on deck.

Go Away
07-15-15, 10:09 am
Sunday - July 12, 2015
Daily Undulating Periodization:
Wave 2 // Week 2

OHP
Bar x 12
95 x 10
135 x 5
175 x 3
200 (80%) x 3
200 (80%) x 3
200 (80%) x 3
200 (80%) x 3
200 (80%) x 3
200 (80%) x 3

Triceps Dips
BW x 12
+5 x 12
+10 x 12
+25 x 8

Rear Pec Deck Flies
55 x 35
50 x 35
45 x 35
40 x 35

Kettlebell Superset:
Front Raises
12 x 12
12 x 12
12 x 12

Side Raises
12 x 12
12 x 12
12 x 12

DB Shrugs (3 second holds)
90 x 12
95 x 12
100 x 10
105 x 10

Paused Wide Grip Bench
Bar x 8
135 x 5
225 x 5
300 x 5
300 x 5

HS Incline Press
1pps x 12
1pps + 10 x 12
1pps +20 x 12
1pps +30 x 12

Average Band + Monster Mini Pressdowns
x 15
x 15
x 15
x 15
x 15

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
20 minutes at 50/50 split

296.3 lbs

Time to tighten up. Counting calories and macros and speeding up rest times on accessory stuff. Last two times I've been in here by myself I've finished the workout well under two hours... I might have to start cracking the whip with these chatty muthafuxkers! Cutting down on the alcohol consumption as well. Too much, too often. Nothing is fitting well and my ankles are starting to hurt. 275 is the new goal regardless of PRs. Bailed on the October meet as well because of school costs and also would have to miss Halloween with the little ones. Keep telling myself it's a marathon, not a sprint.

Go Away
07-15-15, 10:10 am
Tuesday - July 14, 2015
Daily Undulating Periodization:
Wave 2 // Week 3

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 40 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 5
225 x 5
315 x 5
375 x 3
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5
425 (70%) x 5

293.1 lbs

Can't wait for swim team to be over. This shit is in the way! Only have enough time to hit my working sets and bounce. Brought the bar lower and lower on my traps each set and was almost doing low bar by the end... And it felt glorious!

Go Away
07-16-15, 6:13 am
Wednesday - July 15, 2015
Daily Undulating Periodization:
Wave 2 // Week 3

Fasted AM cardio: 40 minutes

Bench
Bar x 20
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
330 (80%) x 3
330 (80%) x 3
330 (80%) x 3
330 (80%) x 3
330 (80%) x 3
330 (80%) x 3

Floor Press
225 x 10
315 x 5
335 x 5

DB Bench
90 x 12
90 x 12
90 x 8

Uppercut Cable Flies
25 x 12
25 x 12
25 x 12

Inner Pec Deck Flies
100 x 12
100 x 12
100 x 12

Average Band + Monster Mini Pressdowns
x 20
x 15
x 12
x 10

Facepulls
175 x 15
Stack x 15
Stack +5 x 15
Stack +10 x 15

Sliding Planks
x 15
x 15
x 15

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
15 minutes at 50/50 split

293.1 lbs after breakfast:
4 eggs
2/3c oats
Two glasses of water

Great lifting session today. Just one other person and we hit everything swift. His bench is getting under control and should be hitting a good PR next week. I feel 410 is on deck for this coming Wednesday - maybe even 415. Felt dumb strong today.

Chicken and potatoes for dinner. Everything today was smart on the diet front. All meals laid out for tomorrow as well. Ground beef and rice, chicken and potatoes, eggs and oats. I found that I can scarf down the oats with water like it's nothing. I forgot about drinking oats a few years back... Might get back into that as well in a pinch.

Go Away
07-19-15, 9:03 am
Friday - July 17, 2015
Daily Undulating Periodization:
Wave 2 // Week 3

Hip Airplanes x 10 x 2
Hip Side 2 Side x 12 x 2
Split Squats x 12 x 2
Goblet Squats 40 x 12 x 2

Deadlifts
135 x 5
135 x 5
225 x 5
225 x 5
275 x 5
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2
330 (60%) x 2

Box Deadlifts
330 x 5
330 x 5
330 x 5
330 x 5

Box Squats
315 x 5
315 x 5
315 x 5
370 x 5

Assisted Wide Grip Pull-ups
+180 x 8
+180 x 8
+180 x 8
+180 x 8

Seated Cable Rows
160 x 12
160 x 12
160 x 12
160 x 12

Stretchers
120 x 12
140 x 12
160 x 6
100 x 6

Meadows Rows
1 plate x 12
1 plate x 12
1 plate x 12

Hammer Curls
30 x 15
35 x 12
40 x 12
45 x 10

Strict DB Curls
20 x 10
20 x 10
20 x 10
20 x 10

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
14 minutes at 50/50 split

289.4 lbs

Got through the whole workout and got some cardio, all in two hours. Extremely pleased with how it all flowed together. I explained to them that I was getting whored by all the chatter since I'm the only one with a tune limit and they all understood and rocked hard with the hustle. My fuxkinh dudes!

Day 3 of cleaner eating. One day at a time.

Go Away
07-19-15, 9:04 am
Saturday - July 18, 2015
Daily Undulating Periodization:
Wave 2 // Week 3

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2

OHP
Bar x 12
Bar x 12
95 x 10
115 x 8
135 x 5
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2
150 (60%) x 2

Kettlebell Superset:
Front Raises
12 x 12
12 x 12
12 x 12
12 x 12

Side Raises
12 x 12
12 x 12
12 x 12
12 x 12

Triceps Dips
+5 x 10
+10 x 10
+15 x 10
+20 x 10

Facepulls
100 x 35
100 x 35
100 x 35
100 x 35

Paused Wide Grip Bench
135 x 5
225 x 5
300 x 8 PR
315 x 5 PR
325 x 5 PR
335 x 4 PR

HS Incline Press + Monster Mini Band
1pps x 10
2pps x 10
2pps + 2 10s x 10
2pps + 4 10s x 8

Average Band + Monster Mini Pressdowns
x 25
x 20
x 15
x 12

HIIT Treadmill cardio:
Speed: 3.3
Incline: 10.5/0.0
15 minutes at 50/50 split

Weighed 288.8 lbs after eating 2/3c oats, 24oz water and 4 eggs.

Day 4 of clean dieting popping off today. Bench felt stupid strong today... Really looking forward to Wednesday = Test Week, muthafuxkers!

Go Away
07-21-15, 6:55 am
Monday - July 20, 2015
Daily Undulating Periodization:
Wave 2 // Week 4

Fasted AM Cardio: 30 minutes

Hip Airplanes x 10 x 1
Hip Side 2 Side x 10 x 2
Split Squats x 12 x 1
Goblet Squats 50 x 12 x 1

Squats
Bar x 12
Bar x 12
135 x 8
135 x 5
225 x 3
315 x 1
405 x 1
460 x 1
505 x 1
535 x 1
570 x 1
610 x 1 PR
620 x 1 PR

292 lbs

Video from 460 and up:
https://youtu.be/KXB-LK2bOR4

Everything clicked yesterday, from the setup to the wraps. Placed the belt higher than normal and felt super tight through the whole movement. Bar is lower on my traps than ever before and added wrist wraps in the mix since having the bar lower was putting out some awkward pressure. Rather than get aggressive and beat my chest on the bar like I used to do before PR attempts, I focused more, got everything tight and unracked strong. We went over how the spot should go, everyone was dialed in and, mentally, that was also a big help.

PRs across the board for everyone as I came home to crush hibachi chicken and rice like a good little dieter. Wraps in the mail arriving tomorrow and my homies got me a 13mm lever belt from Inzer for my birthday that was supposed to be here already. Apparently, Inzer customer service is trash. "It'll be there in two days" for the last two weeks is what's happened so far - it was ordered three weeks ago with a five business day delivery turnaround.

My brothers in training are money.

Go Away
07-24-15, 10:23 pm
Wednesday - July 22, 2015
Daily Undulating Periodization:
Wave 2 // Week 4

Fasted AM cardio: 30 minutes

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2

Bench Press
Bar x 20
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
390 x 1
410 x 0

289 lbs

Fuxk you and fuxk your elbow. Something's not right in there... Wondering if that low bar squat bothered it a bit the other day. My left one is burning like crazy right now. Oh well - can't PR every day.

Was a bit bitter when I first posted this... Four of us failed our max attempts. Forgot to mention my homie snagged a 15 lbs PR on his bench putting him at 355 weighing 197. Pretty damn fun to watch him work! He's turning into a monster.

Go Away
07-24-15, 11:51 pm
Friday - July 24, 2015
Daily Undulating Periodization:
Wave 2 // Week 4

Hip Airplanes x 12
Hip Side 2 Side x 10 x 2
Split Squats x 12
Goblet Squats 50 x 12

Deadlifts
135 x 5
135 x 5
225 x 3
225 x 3
315 x 2
405 x 1
455 x 1

Beltless, Eagle Rare whiskey sets:
505 x 1 PR
545 x 1 PR
575 x 1 PR

Weighed 289 lbs after drinking a 32oz sweet tea and after eating two breakfast biscuits and two Bo'Berry biscuits from Bojangles.

So last night I went to my homie's house to celebrate my birthday. A bottle of vodka and a bottle of Jameson later and we end up walking to get chicken wings and shut this restaurant down. Then we go back to his crib and I pass out on his couch. This morning I wake up and hustle home so my wife can go to her doctor's appointment. I am now in the doghouse. And am severely hungover.

I'm texting my buddy after I take a much-needed nap, complaining about how bad I feel, blah blah blah...
I go to read some new posts while on the shitter and I stumble upon @Halo talking about how his insides sound like a bowl of Rice Krispies, with plans to lift today. I knew I couldn't skip this session, so I manned up, went to the liquor store and bought us some Eagle Rare bourbon whiskey. The Plan: three shots total, one before each top set.

My training partners all pitched in and bought me a belt straight from Inzer, and as we all know their customer service is straight garbage... So no belt was used tonight - by any of us - thus the PRs being set. My dude pulled 555, beating his previous PR by 10 pounds... And his 545 pull was WITH a belt. Hell of an evening.

Training session:
https://youtu.be/nRgxM_493EY

Go Away
07-28-15, 10:12 am
Monday - July 27, 2015
Daily Undulating Periodization:
Wave 3 // Week 1

Hip Airplanes x 12
Hip Side 2 Side x 12
Split Squats x 12
Goblet Squats 50 x 10 x 2

Squats
Bar x 12
Bar x 12
135 x 5
135 x 5
225 x 3
315 x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2
375 (60%) x 2

Front Squats
135 x 8
185 x 8
225 x 8

Dimmel Deads
95 x 10
185 x 10
225 x 10

Leg Extensions
190 x 12
190 x 12

Seated Leg Curls
190 x 12
190 x 12

Leg Press Calf Raises
190 x 20
190 x 20

Sliding Planks
x 15
x 15
x 15
x 15

295 lbs

Did the squats in 30 minutes with my homie... We were getting it in! Beginning of Wave 3 - looking to fix this lockout problem asap with plenty of help from my friends. Thanks to everyone who chimed in on the lockout thread I started in the Powerlifting section.

Go Away
08-02-15, 9:36 am
Wednesday - July 29, 2015
Daily Undulating Periodization:
Wave 3 // Week 1

Bench
Bar x 12
95 x 12
135 x 8
185 x 5
225 x 3
265 x 3
295 (70%) x 4 whoops
295 (70%) x 3 whoops
295 (70%) x 8 made up for it
295 (70%) x 5
295 (70%) x 5

Maddog Slingshot
340 (84%) x 8
350 (86%) x 8
370 (91%) x 5
(Was supposed to be 80, 83, 85% haha)

CGBP
275 x 8
275 x 8
275 x 6

Incline DB Bench
85 x 11
85 x 8
85 x 7
85 x 7

Inner Pec HS Press
1pps x 12
1pps +25 x 12
1pps +35 x 12
2pps x 12

Superset:
Cable Flies
20 x 12
20 x 12
20 x 12
20 x 12
Triceps Pressdowns
Stack x 12
Stack x 12
Stack x 12
Stack x 12

Facepulls
100 x 15
100 x 15
100 x 15
100 x 15

293.1 lbs

https://youtu.be/LQnYYziDJ3c

Gym was a zoo, we were lifting with 6 people and everyone was misloading shit, me included, I miscounted my reps... A little too hectic for the size of that place. We had mad spectators all in the way asking questions especially when the 3-board and slingshot came out. Oh well. Ate smart and busted ass today.

Tossed in some overload sets to build a base and will stick with that this wave. Looking for doubles on max effort week to ingrain those high percentages... Don't wanna try for 1RM and miss all the damn time either!

Watching the Koklyaev seminar on the Super Training feed reestablished the original intention of this new training... To build slowly. He made a good point... Americans want YouTube views and to impress people. The Russian coaches want perfection on the platform. Can't be a superstar every week...

Go Away
08-02-15, 9:37 am
Friday - July 31, 2015
Daily Undulating Periodization:
Wave 3 // Week 1

Hip Airplanes x 12 x 2
Hip Side 2 Side x 12
Split Squats x 12
Goblet Squats 50 x 12 x 2

Deadlifts
135 x 5
225 x 5
225 x 3
315 x 3
365 x 2
405 x 1
455 x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3

Box Squats
330 x 5
330 x 5
330 x 5

Kettlebell Swings
40 x 12
40 x 12
40 x 12

Dimel Deads
135 x 10
135 x 10
135 x 10

294 lbs

https://youtu.be/fdB7hVXmefk

Bumped up to normal percentages instead of working with 90% of my 1RM and it was brutal. My dude went down to his 90% and it still kicked his ass. Lots of hip thrusting over in the platform corner today no ****... Reps looked good to me until I hit the working sets - then the second rep seemed less wonky during every set haha. Hmm....

My dudes chipped in and bought me a 13mm Inzer lever belt for my 32nd birthday so I was able to train with that today and it felt strong. Can't wait to get under some heavy weight with that thing - no worries it'll pop = huge mental help.

Too much talking and lots of cues and form checks so we got none of the back and biceps stuff in. Maybe I'll get to it tomorrow, maybe not. I don't give a fuxk really. Just glad I got to pull and work on this new technique!

Go Away
08-02-15, 4:10 pm
Above workout:
https://youtu.be/fdB7hVXmefk

Go Away
08-02-15, 4:11 pm
Saturday - August 1, 2015
Daily Undulating Periodization:
Wave 3 // Week 1

Band pull aparts x 12 x 3
Shoulder dislocates x 12 x 3

OHP
Bar x 12
Bar x 12
95 x 10
115 x 5
135 x 5
160 x 5
185 (70%) x 5
185 (70%) x 5
185 (70%) x 5
185 (70%) x 5
185 (70%) x 5

Military Press
135 x 8
135 x 8
135 x 8

Reverse Pec Deck Flies
45 x 35
45 x 25
45 x 20
45 x 12

Rear Delt Destroyer Sets
20 x 60
10 x 30
5 x 10 (2 second hold)

Front Cable Raises
5 x 12
5 x 12
5 x 12

Lateral Cable Raises
15 x 12
15 x 12
15 x 12

Barbell Shrugs (2 second holds)
135 x 12
135 x 12
135 x 12

Paused Wide Grip Bench
135 x 5
225 x 5
315 x 5
315 x 5

Incline Bench
135 x 12
185 x 12
235 x 5
Dropset:
275 x 3
255 x 1
235 x 1
185 x 3
135 x 3

Average Band Pressdowns
x 75

293.6 lbs

Gassed.

Go Away
08-04-15, 6:07 am
Monday - August 3, 2015
Daily Undulating Periodization:
Wave 3 // Week 2

Hip Airplanes x 10
Hip Side 2 Side x 10 x 2
Split Squats x 10
Goblet Squats 50 x 10

Squats
Bar x 12
Bar x 12
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
455 x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3
495 (80%) x 3

Front Squats
225 x 5
225 x 8
225 x 8

Paused Glute Bridges
Bar x 10
95 x 10
115 x 8

Superset:
Leg Curls
190 x 8
190 x 8
130 x 12
Leg Extensions
190 x 12
200 x 12
150 x 25

Superset:
Calf Raises
290 x 15
405 x 25
Sliding Planks
x 20
x 20

297 lbs

https://youtu.be/ixfnWoWSts8

New wraps and belt used for this workout. The squad got me an Inzer 13mm and my father-in-law blessed me with an Amazon gift card for my bday used for Lilliebridge wraps.
I got two more rotations with the Lilliebridge wraps than with the heavy Elite FTS wraps (black with white stripes) as they stretch great. Really grippy, a bit wider than the Elite joints too. I really like them - when I had someone else wrap me they got three extra rotations... They were also revenge-wrapping me so it was extra tight. Really had to dump the weight in the hole to get all the way down. My first sets were higher than Keith Richards. Felt good overall though!

Go Away
08-09-15, 11:55 am
Wednesday - August 5, 2015
Daily Undulating Periodization:
Wave 3 // Week 2

Bench
Bar x 12
135 x 8
185 x 8
225 x 8
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2
250 (60%) x 2

Maddog Slingshot
315 x 8
350 (83%) x 6
370 (85%) x 5
390 (87%) x 5

Slingshot CGBP
275 x 10
275 x 8
275 x 6

Incline DB Bench
45 x 15
45 x 15
45 x 15

DB Flies
30 x 12
30 x 12
30 x 12

Inner Pec HS Presses
1pps x 12
Nope. Shoulder/elbow/biceps hurt too much on these...

HS Presses
2pps x 10
1pps +35 x 10
1pps +25 x 12


Triceps Pushdowns
Stack +5 x 12
Stack +5 x 12
Stack +5 x 12

Facepulls
50 x 15
50 x 15
50 x 15

Reverse Pec Deck Flies (2 second holds)
45 x 12
45 x 12
45 x 12

Dizenzo Row
Stack x 12
Stack x 12
Stack x 12

No weigh-in, no videos.
My fuxking elbow hurts. Low bar is no joke. Might have to switch dead and squat days or something... Maybe save low bar for max effort...? Son of a bitch!!!!

Go Away
08-09-15, 11:55 am
Saturday - August 8, 2015
Daily Undulating Periodization:
Wave 3 // Week 2

Hip Airplanes x 10 x 2
Hip Side 2 Side x 10 x 2
Split Squats x 10 x 2
Goblet Squats 50 x 10 x 2
Box Deadlifts 135 x 8, 135 x 8

Deadlifts
225 x 5
225 x 5
315 x 5
365 x 3
430 (70%) x 3
430 (70%) x 5
430 (70%) x 4
430 (70%) x 3
430 (70%) x 5
430 (70%) x 3

Weighed 299.1 lbs after breakfast.

Had a kids event to attend so the session was rushed. Hips and lower back were super tight and was rolling and stretching in between sets... Finished up with the same before I left to make sure I wasn't uncomfortable for the rest of the day, which was spent eating and drinking and playing Spades at the pool. NO ONE can see me in that game.

Sets were grinders, only hit one of the prescribed 5 rep sets so I added another one just to punish myself. Form looked better on these... But it's a fuxking pain to get into position. Lemme know what y'all think:
https://youtu.be/Zj0cs-MEC5s

Go Away
08-10-15, 6:41 am
Sunday - August 9, 2015
Daily Undulating Periodization:
Wave 3 // Week 2

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2

OHP
Bar x 12
Bar x 12
95 x 8
115 x 5
135 x 5
160 x 5
210 (80%) x 3
210 (80%) x 3
210 (80%) x 3
210 (80%) x 3
210 (80%) x 3
210 (80%) x 3

Military Press
135 x 10
135 x 10
135 x 10
135 x 10

Average + Monster Mini Band Pressdowns
x 15
x 15
x 15

Reverse Pec Deck Flies
45 x 35
45 x 25
45 x 20
45 x 15

Rear Delt Destroyer Sets
20 x 60
10 x 30
5 x 10 (2 second hold)

Superset:
Front Cable Raises
10 x 12
10 x 12
10 x 12
Lateral Cable Raises
10 x 12
10 x 12
10 x 12

Dizenzo Rows
100 x 12
115 x 15
130 x 12
145 x 12
175 x 12
190 x 12

Cable Curls
60 x 12
65 x 12
70 x 12

Reverse Cable Curls
40 x 12
45 x 12
50 x 12

Bench
135 x 25

299.8 lbs

No belt on the OHP sets... Too bruised everywhere to wear one! Breaking in new belts suck ass.

Hit some back and biceps because they've been neglected. Hit bench because my kids wanted to see it. They loved it!

Super hungover today but thinking I sweat it all out!

Go Away
08-11-15, 4:57 am
Monday - August 10, 2015
Daily Undulating Periodization:
Wave 3 // Week 3

Hip Airplanes x 10
Hip Side 2 Side x 10 x 2
Split Squats x 10
Goblet Squats 50 x 10

Squats
Bar x 12
Bar x 12
135 x 5
135 x 5
225 x 5
225 x 5
315 x 5
405 x 5
435 (70%) x 5
435 (70%) x 5
435 (70%) x 5
435 (70%) x 5
435 (70%) x 5

Front Squats
225 x 1
315 x 1
365 x 1
410 x 1 PR (no wraps)
455 x 1 PR (wraps)
470 x 1 PR (wraps)

299 lbs

Apparently this is what happens when you mix an energy drink with BCAAs, water and tablespoons of sugar for your intra-workout drink. Squats felt great and I did them with no wraps just to see how they felt. Very pleased with the speed of them.

Didn't wanna do accessory stuff after I tried the first rep of front squats... Usually I'm gassed out and 225 has me panting and uncomfortable. Today, the first rep flew up - - no discomfort in the hips... So I racked it and went up. 315 felt like nothing and that cued me to push it. 405 was my previous PR, with wraps, and since 365 was fast I went for 410 with no wraps. Nailed it. 455 with wraps and the young buck's phone ran out of memory. So I added 5s on there to get it on film. Then added 2.5's to make my boys laugh. Shittiest form I've ever had on a front squat but I hit depth, locked it out and didn't tweak anything so... It was a good day.

Home for a shower, hibachi and some Bojack Horseman.

Videos will appear once everyone uploads to Dropbox.

Go Away
08-11-15, 4:45 pm
yesterday's squat session:
https://youtu.be/uXvV1vErLaI

Go Away
08-19-15, 6:26 am
Wednesday - August 12, 2015
Daily Undulating Periodization:
Wave 3 // Week 3

Bench
Bar x 20
135 x 8
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1

Add Maddog Slingshot:
335 x 5
345 x 5
345 x 5
345 x 5
345 x 5
365 x 3
385 x 2
410 x 2
430 x 1
440 x 1

CGBP
275 x 5
275 x 5
275 x 5

Incline DB Bench
45 x 15
50 x 15
55 x 15

Cable Flies
25 x 12
30 x 12
35 x 12

Inner Pec HS Presses
1pps x 12
1pps +10 x 12
1pps x 12
1pps x 10

Triceps Pushdowns
Stack x 12
Stack +5 x 12
Stack +10 x 12

Facepulls
50 x 12
50 x 12
50 x 12
50 x 12

Dizenzo Row
Stack x 12
Stack +5 x 12
Stack +10 x 12
Stack +15 x 12
Stack +20 x 12

Another subpar day due to pain in my elbow. It's more in the bottom of my triceps and my biceps tie-in at the top near my front delt. Keeps me from getting into position on the descent. Used the Slingshot on all working sets to see if it helped... And it did until I got into the 4s - then it just hurt.

Did a bunch of band work on my shoulder and tried some distraction and stretching with bands for m biceps and the pain isn't there right now... I'm going in to see a massage therapist next Friday to see where knots are and what is too tight. I kinda feel like a ball of rubber bands... Everything is bound the hell up.

Maxing this coming week with only squats, deloading everything else and maxing the following week. Next week will be a ton of bodybuilding shit, cardio and some nasty squats. I need to see if squatting low bar before bench is causing this discomfort. If so, I might have to cycle it in and out until I gain some shoulder and pec mobility.

What yall think??

Go Away
08-19-15, 6:26 am
Friday - August 14, 2015
Daily Undulating Periodization:
Wave 3 // Week 3

Hip Airplanes x 10 x 2
Hip Side 2 Side x 12 x 2
Split Squats x 12 x 2
Goblet Squats 40 x 12 x 2

Deadlifts
135 x 5
135 x 5
225 x 5
225 x 5
275 x 5
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2
370 (60%) x 2

Box Deadlifts
225 x 10
225 x 10
225 x 10
225 x 10

Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4

Barbell Rows
135 x 12
135 x 12
135 x 12
135 x 12

Straight Arm Pulldowns
50 x 10
50 x 10
50 x 10
50 x 10

6 sets of curls, then ran the rack.

298.6 lbs

Go Away
08-19-15, 6:26 am
Sunday - August 16, 2015
Daily Undulating Periodization:
Wave 3 // Week 3

Band pull aparts x 12 x 2
Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2

OHP
Bar x 12
Bar x 12
95 x 8
115 x 5
135 x 5
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2
160 (60%) x 2

Military Press
135 x 8
135 x 8
135 x 8
135 x 8

Reverse Pec Deck Flies
45 x 35
45 x 25
45 x 20
45 x 15

Rear Delt DB Flies
35 x 12
35 x 12

Incline Bench
135 x 8
225 x 5
275 x 3
315 x 2 PR
335 x 1 PR

Heavy Speed Bench
135 x 8
225 x 8
275 x 8
295 x 8

Average Band Pressdowns
x 50
x 35

296.4 lbs

Crazy days lately. Bench felt great, no elbow/triceps pain until the band pressdowns and I hit two incline PRs because a friend who benches all the time kept pushing me to do more. Prob could've hit a double on that 335 too... It went up fast. No videos though :-(

Go Away
08-19-15, 6:27 am
Tuesday - August 18, 2015
Daily Undulating Periodization:
Wave 3 // Week 4

Hip Airplanes x 10 x 1
Hip Side 2 Side x 10 x 2
Split Squats x 12 x 1
Goblet Squats 50 x 12 x 1
Shoulder dislocations 2 x 12
Band Pullaparts 2 x 12
Internal rotations 5 x 12, 12
External rotations 5 x 12, 12

Squats
95 x 8
135 x 5
135 x 5
225 x 3
315 x 1
405 x 1
480 x 1
525 x 1
555 x 1
590 x 1
630 x 1 PR
640 x 1 PR

298.6 lbs

Cut 640 a little high and the form was garbage... But it went up and, mentally, that has me in such a great place. 630 was dumb fast and had me burst into laughter as I locked it out... But my phone was too full for the video to save smh. Put 635 on there and walked around a bit... And put those beautiful 2.5s on there as well.

All of our forms and jumps could've been executed better, so tonight was huge - 15 lbs PRs for each in the squad and 20 lbs for me. Videos later tomorrow - school starts on the morning so I'll be busy as hell...

Deload the rest of the week to destroy bench, deads and OHP.

Video:
https://youtu.be/uKwrWeIDakw

Go Away
08-30-15, 8:52 pm
Wednesday - August 26, 2015
Daily Undulating Periodization:
Wave 3 // Week 5

Band pull aparts x 12
Shoulder dislocates x 12
Internal Rotations 5 lbs x 12
External Rotations 5 lbs x 12

Bench Press
Bar x 10
135 x 8
225 x 5
275 x 3
315 x 1
355 x 1
380 x 1
400 x 1
415 x 0
415 x 0
410 x 0

302.4 lbs

410 would've been there if I had taken it out the gate.

Go Away
08-30-15, 8:52 pm
Friday - August 28, 2015
Daily Undulating Periodization:
Wave 3 // Week 5

Paused Squats
135 x 5
135 x 5

Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
555 x 1
605 x 1
625 x 1 PR

300 lbs

https://youtu.be/woSzaIm36A8

Go Away
08-30-15, 8:53 pm
Saturday - August 29, 2015
Daily Undulating Periodization:
Wave 3 // Week 5

Shoulder dislocates x 12 x 2
Internal Rotations 5 lbs x 12 x 2
External Rotations 5 lbs x 12 x 2
Facepulls 25 x 12
Average Band Pushdowns x 25

OHP
Bar x 10
95 x 5
135 x 3
175 x 1
205 x 1
235 x 1
255 x 1
275 x 0
135 x 18
135 x 12
135 x 8

Bench Press w/ Monster Mini
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Spots Press
135 x 8
145 x 8
155 x 8
165 x 8

Superset:
Triceps Extensions
30 x 12
35 x 8
40 x 8
DB Curls
30 x 12
35 x 12
40 x 8

Hammer Curls
45 x 12
45 x 12
45 x 12

Barbell Extensions
Bar x 50
Bar x 25

21s with 65 lbs

302.6 lbs

Can't win 'em all.

nickbustos
09-25-15, 1:45 am
Wednesday - July 29, 2015
Daily Undulating Periodization:
Wave 3 // Week 1

Bench
Bar x 12
95 x 12
135 x 8
185 x 5
225 x 3
265 x 3
295 (70%) x 4 whoops
295 (70%) x 3 whoops
295 (70%) x 8 made up for it
295 (70%) x 5
295 (70%) x 5

Maddog Slingshot
340 (84%) x 8
350 (86%) x 8
370 (91%) x 5
(Was supposed to be 80, 83, 85% haha)

CGBP
275 x 8
275 x 8
275 x 6

Incline DB Bench
85 x 11
85 x 8
85 x 7
85 x 7

Inner Pec HS Press
1pps x 12
1pps +25 x 12
1pps +35 x 12
2pps x 12

Superset:
Cable Flies
20 x 12
20 x 12
20 x 12
20 x 12
Triceps Pressdowns
Stack x 12
Stack x 12
Stack x 12
Stack x 12

Facepulls
100 x 15
100 x 15
100 x 15
100 x 15

293.1 lbs

https://youtu.be/LQnYYziDJ3c

Gym was a zoo, we were lifting with 6 people and everyone was misloading shit, me included, I miscounted my reps... A little too hectic for the size of that place. We had mad spectators all in the way asking questions especially when the 3-board and slingshot came out. Oh well. Ate smart and busted ass today.

Tossed in some overload sets to build a base and will stick with that this wave. Looking for doubles on max effort week to ingrain those high percentages... Don't wanna try for 1RM and miss all the damn time either!

Watching the Koklyaev seminar on the Super Training feed reestablished the original intention of this new training... To build slowly. He made a good point... Americans want YouTube views and to impress people. The Russian coaches want perfection on the platform. Can't be a superstar every week...

How do you like the format of this program? Any progress or anything noticeable so far?