Polk17's Alpha Testing Log

[Polk17]

Week 5, Day 4

Friday 4.5.13 - Press

Trained @ Go Hard BB, Solo...

Pre - RAGE & ATP

Intra - A7

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

PRESS

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

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

120 x 10 - Reg.

CG INCLINE

140 x 5
160 x 5
185 x 5 - Easy

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

DIPS

BW x 15,15,25

CHINS

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

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

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

CONDITIONING (Prowler x 6 Trips)

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

Solid day.

Nothing new to report.

[Polk17]

Week 6, Day 1

Sunday 4.7.13 - Deadlift

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

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

FRONTS

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

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

PULLS

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

355 x 5
400 x 3
450 x 3 - Easy

BELT SQUATS

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

WEIGHTED CHINS

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

GHR

Monster Mini x 50 Reps (3 Sets)

REVERSE HYPERS

5 x 15

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

CONDITIONING (Farmers Walks & Sprints)

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

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

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

[J-Dawg]

Catching up in here Polk. Great vids--good form on your lifts!

Curious to hear your final thoughts on Project Stak. When you finish up, can you post 'em here? http://forum.animalpak.com/showthrea...eedback-Thread

[Polk17]

Catching up in here Polk. Great vids--good form on your lifts!

Curious to hear your final thoughts on Project Stak. When you finish up, can you post 'em here? http://forum.animalpak.com/showthrea...eedback-Thread

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

[Polk17]

Week 6, Day 2

Tuesday 4.9.13 - Bench

Trained @ Go Hard BB, w/ Knotter & Ryan

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Distraction)

BENCH

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

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

2-BOARD

275 x 2
285 x 2
300 x 2

DB BENCH

100 x 12 - PR

PULLUPS

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

TRICEP BAND PRESSDOWNS

100 Reps x Avg. Band

KROC ROWS

100 x 30 - PR

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

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

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

[Polk17]

Week 6, Day 4

Saturday 4.13.13 - Squats

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

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Work)

BOX SQUATS (Parallel)

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

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

SSB LOW BOX SQUATS (12")

135 x 3 x 5 Sets - Extra wide

SSB PAUSED SQUATS

185 x 3 x 3 Sets - Longish pauses

GHR

75 Reps

REVERSE HYPER

ACCESSORY (Upper Back & Neck)

5 x 12

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

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

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

Nothing new to report.

[Polk17]

Week 6, Day 4

Sunday 4.14.13 - Press

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

Pre - RAGE & ATP

Intra - A7

DYNAMIC WARMUP (Agile 8 & Band Work)

PRESS

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

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

KLOKOV PRESS

95 x 5 x 3 Sets

CG INCLINE

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

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

DIPS

3 x 15

CHINS

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

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

ABS (Planks, Roll Outs, & Side Bends)

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

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

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