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Post by hammer10x on Apr 1, 2015 9:22:20 GMT -5
04/01/15
BW 226
1. Bench
135-10
185-5
225-3
275-1
315-5,5,5,5,6
2. Floor press
275-5,4
3. Yates row
185-10,10,10
4. Pressdowns
90-10
100-10
120-10
140-10
5. Pulldowns
130-10,10
140-10
150-10
6. Hammer curls....
Very pleased with how my bench is performing. I am looking to hit over 400 at my next meet on 5/30/15.
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Post by hammer10x on Apr 2, 2015 9:16:01 GMT -5
04/02/15
BW 227
1. Squat
135-3
225-3
315-2
365-1
405-1
455-1
495-1,1,1,1,1,1
2. Reverse average band squat
495-6
Tough day. Weight felt too heavy so I just stuck with singles until my velocity slowed. Plan was to go to a heavy single then back down 10% for 3x3.
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Post by hammer10x on Apr 3, 2015 7:08:37 GMT -5
04/03/15
BW 228
1. Deadlift
135-3
225-2
315-1
405-1
455-1
495-1
550-1
585-1
525-2,2,2,2,2
2. Sumo DL
225-2
315-2
405-2
455-2,2,1
Good day but I need to speed it up to allow for additional sets and accessory lifts.
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Post by hammer10x on Apr 4, 2015 8:23:35 GMT -5
04/04/15
BW 228
1. Bench
135-10
185-5
225-3
275-1
315-1
365-1
340-3
315-6
2. Pull ups
10,10,8
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Post by hammer10x on Apr 5, 2015 14:26:50 GMT -5
MARCH TRAINING AND NUTRITION RECAP:
This was a five week month but I got pretty sick in the third week so the recap is based on only 4 weeks.
BODY WEIGHT: started at 234.4 and finished at 227.2, lightest was 226.0. Working towards 212-215 by May 23.
TRAINING
• Squat:
o Volume = 82,655 (down 46,050 vs Feb)
o Best 1 = 565 (up 30 vs Feb)
o Best 3 = 495 (up 10 vs Feb)
o Best 5 = 475 (same as Feb)
o Best 10 = 435 (same as Feb)
• Bench
o Volume = 82,885 (down 8,685 vs Feb)
o Best 1 = 395 (up 20 vs Feb)
o Best 3 = 340 (same as Feb)
o Best 5 = 315 (same as Feb)
o Best 10 = 295 (up 20 vs Feb)
• Deadlift
o Volume = 117,388 (up 18,593 vs Feb)
o Best 1 = 585 (up 10 vs Feb)
o Best 3 = 510 (down 10 vs Feb)
o Best 5 = 475 (down 20 vs Feb)
o Best 10 = 455 (up 30 vs Feb)
• Best combined total = 1,545 (up 60 vs Feb)
NUTRITION
• Calories: progressively decreased average daily total from 3,258 in week 1 to 2,773 in last week. Feb average was 3,395.
• Carbs: average 243g/day (33% of calories) with high of 257g and low of 225g. Feb average was 289 at 34% of calories.
• Fat: average 97.5g at 29% of calories with high of 103g and low of 90g. Feb average was 126g at 33% of calories.
• Protein: average 284g at 38% of calories with high of 353g and low of 242g. Feb average was 286g at 34% of calories.
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Post by hammer10x on Apr 6, 2015 7:12:30 GMT -5
04/06/15
BW 229
1. Squat
135-5
225-3
315-1
365-1
405-1
455-1
495-1
535-1
480-3,3,3
435-5
2. Pause squat
365-3,3,3
3. One leg squat
70-5,5,5
4. Hanging leg raise
10,10,10
Total volume: 17,480
Brought my feet in just a little and it made a noticeable difference in getting down to the hole. Working on pushing with my abdomen.
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Post by hammer10x on Apr 7, 2015 8:34:10 GMT -5
04/07/15
BW 230 (going the wrong way)
1. Deadlift
135-5
225-3
315-1
405-1
455-5
465-5
475-5
486-5,5
Total volume: 13,895
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Post by hammer10x on Apr 8, 2015 12:20:47 GMT -5
04/08/15
BW 228
1. Bench
135-10
185-3
225-1
275-1
325-1
365-1
385-1
405-0... Good control but missed about 3" off chest.
345-3,3
310-6
2. Pull-ups
10,10,8
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Post by 3speed on Apr 8, 2015 18:52:37 GMT -5
04/07/15 BW 230 (going the wrong way) I was going to comment last week that the one pound gain per workout was going to make it tough to get down to 205 by the end of May but I've been working so many hours lately that I haven't had much time to get on here. You're looking strong but the cut is going to be tough. |
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Post by hammer10x on Apr 10, 2015 7:14:00 GMT -5
04/10/15
BW 229
Woody, you are right that the cut is going to be hard. I might have to add some low intensity cardio to help cut some additional fat. I only want to have to cut 10 lbs of water.
1. Deadlift
135-1
225-1
315-1
405-1
455-1
495-1
545-1
575-1.....slow today so stopped there.
525-2,2,2,2,2
2. Squat
135-3
225-1
315-1
365-1
405-1
455-4.....lost balance at top of fourth rep.
455-5
Out of time.
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Post by Ryan on Apr 10, 2015 8:39:49 GMT -5
04/10/15 BW 229 Woody, you are right that the cut is going to be hard. I might have to add some low intensity cardio to help cut some additional fat. I only want to have to cut 10 lbs of water. 1. Deadlift 135-1 225-1 315-1 405-1 455-1 495-1 545-1 575-1.....slow today so stopped there. 525-2,2,2,2,2 2. Squat 135-3 225-1 315-1 365-1 405-1 455-4.....lost balance at top of fourth rep. 455-5 Out of time. There you go pulling before squatting again! You are a glutton for punishment. lol In all seriousness though, good for you. Looks like a good session you cobbled together there. |
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Post by hammer10x on Apr 11, 2015 3:59:59 GMT -5
There you go pulling before squatting again! You are a glutton for punishment. lol In all seriousness though, good for you. Looks like a good session you cobbled together there. [/quote] Ryan - you are right about the punishment. I will be doing it again next week. I hope this pays off. |
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Post by hammer10x on Apr 13, 2015 7:02:29 GMT -5
04/13/15
BW 228
1. Squat
135-3
225-2
315-1
365-1
405-1
455-1
495-1
525-1
545-1
490-3
495-3
455-3,3
Total volume: 9,645
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Post by hammer10x on Apr 18, 2015 21:45:44 GMT -5
04/14/15
BW 227
1. Bench
135-10
185-5
225-3
275-1
305-1
345-1
375-1
395-miss
315-2......did not feel right so I stopped there.
04/17/15
BW 225
1. Deadlift
135-3
225-2
315-1
405-1
455-1
495-1
545-1
585-1
525-3
475-5
425-8
04/18/15
BW 224
1. Bench
135-10
185-5
225-1
275-1
315-3....didn't like the way it felt.
275-1 (10 pause reps with 60 sec rest between)
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Post by hammer10x on Apr 20, 2015 7:04:50 GMT -5
04/20/15
BW 224
Deload Week
1. Squat
135-3
225-2
315-1
365-1
405-1 (10 sets)
2. Deadlift
135-1
225-1
315-1
405-1 (8 sets)
Just focusing on set up and speed/power. Good day.
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Post by hammer10x on Apr 27, 2015 7:06:42 GMT -5
04/25/15
BW 219
Testing maxes
1. Squat
475-1
515-1
545-1.......too heavy...
2. Bench (pause)
315-1
355-1
375-1
3. Deadlift
475-1
515-1
565-1
605-0......nothing left
This was a pretty crappy day. However it is making me adjust and refocus. 4 training weeks left before Deload and meet on 5/30/15.
---------------------------------------
04/27/15
BW 225
1. Squat
440-5,5,5,5
2. Box squat with average band
290-3,3,3,3,3,3,3,3
3. Deadlift (30 sec rest)
315-3,3,3,3,3,3
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Post by hammer10x on May 1, 2015 6:58:16 GMT -5
04/28/15
BW 223
1. Bench
315-5,5,5,5
2. Bench with Dbl Mini Band
205-3 (8 sets, 60 sec rest)
3. Yates rows
185-10,10,10
4. Overhead BB extension
45-20
60-15,15,15,15
5. Bent over rows
185-8
155-10
----------------------------------------
05/01/15
BW 223
1. Deadlift
475-4
495-4
515-4
525-5.....5 rep PR
2. Deficit Deadlift + Light Band
315-3 (8 sets, 60 sec rest)
3. Deficit Deadlift with pause
315-3
365-3,3,3,3
4. Block pulls
425-3
515-3,3,3
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Post by hammer10x on May 2, 2015 9:07:26 GMT -5
05/02/15
BW 224
1. Bench
135-10
185-10
225-10
275-10,7
225-12
185-15
2. Pull ups
10,10,10
This was a fast session. I haven't hit 10s on bench in a while and I ran out of steam quickly. I plan to do this again for the next 2-3 Saturday's.
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Post by hammer10x on May 4, 2015 7:02:39 GMT -5
05/04/15
BW 223
1. Squat
465-4,4,4,4
2. Box squat with average band
315-3 (8 sets 60 sec rest)
3. Deadlift
345-3 (8 sets 60 sec rest)
Moved about 17,000 lbs in 2 hrs and I was spent.
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Post by hammer10x on May 5, 2015 10:40:17 GMT -5
05/05/15
BW 222
1. Bench
335-4,4,4,4
2. Bench with Catapult
385-3
405-3,3
3. Closegrip
295-3
275-3,3
4. Pull ups
10,10,10
Good work today and nice to get the overload in with the Catapult.
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Post by 3speed on May 5, 2015 11:05:25 GMT -5
Looking strong Nick - especially considering the slow weight loss.
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Post by hammer10x on May 8, 2015 7:06:32 GMT -5
Looking strong Nick - especially considering the slow weight loss. Thanks Woody. I'm trying to drop another 12 lbs this month then water cut the last week to 205. I'm kind of hovering at 222-223. |
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Post by hammer10x on May 8, 2015 7:09:47 GMT -5
05/08/15
BW 223
1. Deadlift
535-3
545-3
555-3
2. Deficit DL with light bands
315-3
365-3,3,3,3,3
3. Pause Deadlift (5 sec)
405-3,3,3,3
The pauses are straight torture so they need to work!!!
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Post by hammer10x on May 11, 2015 19:28:01 GMT -5
05/11/15
BW 223
1. Squat
485-3
490-3
495-3
2. Box squat with Avg band
335-3-3-3-3
3. Deadlift
365-3-3-3-3-3-3 (30 sec rest)
Squats were heavy but got it done.
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Post by George on May 27, 2015 16:42:02 GMT -5
Is this meet your first in a while? Are we living parallel lives with our comebacks...lol
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