Alex's Training Log

[Alex M]

Hey guys, I'm brand new around here. Been reading through all your logs, figure I should start my own. Never done this before so bear with me.

Main interests are powerlifting and bodybuilding

Stats: 5' 9" 193 lbs 20ish% bodyfat

Best all-time total: 300/225/425

Sick of cutting so I'm starting a bulk. Will probably get up to 210-215lbs. I gain extremely easily.(Former 300lb club)

Diet: 3500 cals/day minimum, 200g brotein minimum, 100g fat minimum 

Supps: Just the usual stuff - multi, fish oil, creatine, and normally a caffeine pill pre-WO.

Training: Usually consists of a main lift done heavy, in the 1-3 rep range, for a bunch of sets, then a bunch of light assistance work. Whatever I feel like doing.

I train 7 days/week. Especially on a bulk I can go a month straight without a full rest day and feel fine.

Squatting is fucked right now. Injuries and whatnot. So it's a whole shitton of pulling and pressing for me.

^Enough bullshit

PR's are bolded.

9/27/12

Deadlift - 

135x10

225x5

275x3

315x1

365x2x5

Tbar row -

225x5

270x5x5

Cable row -

105x10x10

RDL - 

145x10x5

Face pull -

100x10x10

One-legged leg curl - 

30x15x3

       

[Louie P]

Welcome to the board Alex.

What are you current goals?

On Sep 28, 6:53 am, Alex M <a.marchi...@gmail.com> wrote:
> Hey guys, I'm brand new around here. Been reading through all your logs,
> figure I should start my own. Never done this before so bear with me.
>
> Main interests are powerlifting and bodybuilding
>
> Stats: 5' 9" 193 lbs 20ish% bodyfat
>
> Best all-time total: 300/225/425
>
> Sick of cutting so I'm starting a bulk. Will probably get up to 210-215lbs.
> I gain extremely easily.(Former 300lb club)
> Diet: 3500 cals/day minimum, 200g brotein minimum, 100g fat minimum
>
> Supps: Just the usual stuff - multi, fish oil, creatine, and normally a
> caffeine pill pre-WO.
>
> Training: Usually consists of a main lift done heavy, in the 1-3 rep range,
> for a bunch of sets, then a bunch of light assistance work. Whatever I feel
> like doing.
> I train 7 days/week. Especially on a bulk I can go a month straight without
> a full rest day and feel fine.
>
> Squatting is fucked right now. Injuries and whatnot. So it's a whole
> shitton of pulling and pressing for me.
>
> ^Enough bullshit
>

> PR's are *bolded.*

>
> 9/27/12
>
> Deadlift -
> 135x10
> 225x5
> 275x3
> 315x1

> 365x2x*5*

[Nicholas Battista]

Hey Alex! To second what Louie said, welcome aboard the fun train.

Can you say a few things about what you mean by your squat is "fucked up" right now. Is it an injury, form issue, or is it overtrained or plateaued?

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[Sereni]

Finally some god-damn potential.

[Alex M]

Thanks for the welcome guys.

My short-term goal for powerlifting is just getting to a 1000 total. Even if I don't improve my squat, my benching and pulling are strong right now and I shouldn't have a problem adding 50 lbs. I set a long-term goal like 6 months ago when I first heard of powerlifting and started training seriously to go 350/250/450 @ 191 in my first meet. I think I can surpass that in the first half of next year pretty easily. As for my bodybuilding goals, I have a 33" inch waist around the navel and 16" arms. If I got my arms up to 16.5 and kept my waist around 34 on this bulk I'd be pretty happy. I don't actually measure anything else, just go by the mirror. 

As far as my squatting - my hip is messed up from doing them incorrectly for a while. From what I've read, I wasn't firing through my glutes enough and it caused a muscle imbalance between my hamstrings and glutes, which is messing with the joint. I don't know exactly how true that is, but whenever I do any glute work or stretching, it feels way better. I was also squatting way to wide, and leading with my hips way to much. Right now I can't squat to depth with any weight and expect to sleep that night without painkillers. I haven't gotten it checked out by a professional. I probably should.

[Louie P]

I would be careful bulking at 20% BF. You're much more likely to add
fat instead of muscle. If you're goal is to compete in 191 soon I
don't think it's a good idea to get into the 210-215 weight range. You
would need to lose 20 pounds and that is going to take couple months
if everything goes right, not to mention loss of strength, and change
of movement leverages.

[Alex M]

I've heard and worried about this before but this is leanest I've ever been and I've bulked twice with good results. 20% may be an overestimate. The rope-n-choke puts me around 15%, but I just assumed that was low and said 20. I have no problem cutting either. Went from 198.4 on July 11th to 184.8 on August 22nd. Might've all been noob gains before though. We'll know soon enough.

9/28/12

Training:

Bench Press(paused) - 

45x10

95x5

135x3

165x2

185x1

205x2x2

205x1

190x3x3

CGBP(paused) - 

135x10x5

Klokov Press - 

45x8

65x5

95x3x3

Incline BB Press - 

45x25x2

95x10x5

Face Pull - 

80x15x5

Tricep Extensions - 

70x8x3

Poundstone Curls - 

45x80

45x50

Macros: 4000 cals 172f/435c/200p

Hands are a little ripped up right now. Not totally debilitating, but I want to pull singles tomorrow, might have to strap up.

[Alex M]

9/29/12

Training:

Deadlift - 

135x10

225x5

275x3

315x1

350x1

385x1

415x1

Deadlift(2" deficit) - 

370x1x3

Deadlift(speed) - 

225x2x8

Rack Pull - 

135x10

225x5

275x5

315x3

365x1

405x1

420x2x2

BOR - 

135x10

225x5x5

Yoke Walks - planned on ending with these but it was getting dark out, so I just got em in.

1ppsx100ftx10

RDL - 

150x10x5

Leg Press - 

2ppsx10

3ppsx8x3

Cable Rows >> Face Pull -

100x10x5 >> 100x10x5

One-legged leg curl - 

35x15x3

Ab Wheel - 

10x3

Macros: 3650 cals 125f/405c/271p

Didn't need straps for the deadlifts like I thought I would. Used them for the BB rows though.

On Friday, September 28, 2012 6:53:20 AM UTC-4, Alex M wrote:

[Tiny]

This was all one day of training? If so, be careful man. Sometimes less is more.

[Nicholas Battista]

Holy crap, how long did that all take you?

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[Alex M]

Yeah that was all one day, split into two sessions. Did the deadlifts first, then came back a few hours later and did the rest. Took around 4 hours total. It all felt great except for the leg press, which was a little hard on my hip. Hamstrings were a little sore this morning, but it went away.

9/30/12

OHP - 

45x10

65x8

95x5

130x5x2

130x3

100x9

BB incline press - 

45x10

95x5

155x5x3

Drop-set 135x5

Tbar row - 

180x10

275x5x3

230x7x3

Klokov press - 

45x8

65x5

100x3x4

Dips - 

BW+45x5

BW+45x4

BWx8

DB shoulder press - 

50x5x3

Tricep pushdown - 

70x15

80x12x3

DB curl - 

35x10x3

Tire flips - don't know the weight of the tire I was using so just guessing 100lbs. It was the second smallest one by the shed.

100x20

Macros: 3600 cals 129f/411c/213p

A little disappointed with my OHP performance today. Got an extra set of Klokov's in at least. First time flipping a tire. It was fun. I went super slow, concentrating on just doing it right. I think my technique is pretty decent.

[Lelli]

Hot damn kid, that's a TON of volume for a single day....regardless of if you break it up. I second the other guys that are saying to be careful with doing too much. You might get away with a few weeks of it but you're body will start to hate you if you don't plan some lower volume / deload days/weeks. 

And as far as bulking from high teens-low twenties, fat accumulation is typically the first to happen. Gaining 10lbs is great only if the majority is muscle. If you gain 8.5lbs of fat, whats the point? I hope the newbie gains are in your favor with this. 

Good luck dude.

On Friday, September 28, 2012 6:53:20 AM UTC-4, Alex M wrote:

[Alex M]

I'm definitely have a warped view of bulking. I put a lot of pressure on myself to make every single day harder than the last, otherwise I feel like the extra calories are worthless. It was way worse on my first bulk when I was doing heavy squats/bench/deadlifts plus assistance every single day. That lastest about 4 weeks and ended with a lumbar strain. I brought my total from sub-500 to the mid 800s though, and gained around 20 pounds.

I have to disagree with 10 lbs of gain with only 1.5 lbs of muscle gain being pointless. It's easy to lose that 8.5 pounds, the muscle is much more long term. I don't have any deadlines or obligations to meet regarding weight or body composition. Maybe I'd care more if I was really lean. 

My cutting methods are very effective but kind of extreme. I can only deal with it for 5-6 weeks at a time. After that I'm worn down and if I wasn't bulking right now, I'd be doing a half-assed cut and just spinning my wheels. The thought of stagnation is way worse to me than being 10 pounds fatter with 2 extra pounds of muscle. 3 years from now I'll be glad I have that muscle, the fat will be gone in a couple months.

Then again that muscle won't matter if I'm paralyzed or something. I'll try to slow it down a bit. Thanks for keeping me in check guys.

[Alex M]

10/1/12

Bench Press(paused) - 

45x10

95x5x2

135x3

165x2

185x1

205x2x3

175x3x5

Flat DB press - 

40x10

70x6x3

Wide-grip cable row - 

115x10x10

Lat pulldown - 

100x10x5

Face Pull - 

120x10x5

Tricep extensions - 

50x10x5

Yoke walks - 

yoke+110x100ftx10

Macros: 3500 cals 163f/307c/211p

[Alex M]

10/2/12

Deadlift - 

135x10

225x5

275x3

315x1

345x1

375x2x2

375x1

Deadlift (TnG with straps) - 

225x20

275x15

315x10

BOR - 

140x10x5

RDL - 

155x10x5

Cable Row - 

145x8x5

Macros: 3650 cals 93f/430c/328p

Should've had another rep at 375. Total mental block there.

[Sereni]

"I have to disagree with 10 lbs of gain with only 1.5 lbs of muscle gain being pointless. It's easy to lose that 8.5 pounds, the muscle is much more long term. I don't have any deadlines or obligations to meet regarding weight or body composition. Maybe I'd care more if I was really lean. "

I like the way you think.  Are you the angry-looking blonde with the bowl cut?  I'm the angry-looking kid with the hat and elite fts tank tops.  Let me know if you want to do angry stuff.

[Alex M]

Yeah that's me. I'm that douche.

[Alex M]

10/4/12

Bench Press(paused) - 

45x10

95x5x2

135x3

165x2

185x1

205x2x5

Klokov Press - 

45x8

65x5

105x3x3

65x15

Incline BB press - 

45x10

95x8

135x8x3

Flat DB press - 

50x5

70x5x2

50x12

Dips - 

BWx8x3

Cable Row - 

160x6x5

Face Pull - 

140x8x3

BB curl - 

55x30x3

Tire flip - 

100x25

Macros: 3600 cals 180f/310c/220p

Solid day. Not stellar, just solid. My tire flipping was a lot better than the first time. Technique was better and I could rep way faster.

[Alex M]

10/6/12

Deadlift - 

135x10

225x5

275x3

315x1

345x1

375x2x5

Deadlift(2" deficit) - 

350x2x3

Cable Row - 

125x10x10

RDL - 

160x10x5

Tbar Row - 

200x8x5

Killed the deadlifts today, double the reps of last time. Feels good. Grip was slipping a little bit the whole time, gonna start squeezing a tennis ball all day to strengthen it a bit.

[Alex M]

10/6/12

OHP - 

45x10

65x8

95x3

125x1

145x1

165x0x2

135x2x8

Flat DB press - 

50x5

70x5x8

CGBP(paused) - 

45x10

95x5

135x5x8

Klokov Press - 

45x10

65x8

95x5x3

Tricep Extension - 

80x5x3

Face Pull -

140x8x3

Tricep Pushdown - 

100x8x3

Poundstone Curls - 

45x85

DB curl - 

30x8x2

Macros: 3500 cals 101f/415c/227p

Tried for a 165lb OHP twice and failed both times. They flew off my chest and stopped cold a couple inches from lockout. Tricep weakness I guess.

[Alex M]

10/8/12

Bench Press(paused) - 

45x10

95x5

135x3

165x2

185x1

200x1

215x1

200x2x3

165x5x3

Bench Press(TnG) - 

185x5x2

DB shoulder press - 

30x5

60x5

50x5x5

Klokov press - 

45x8

65x5

100x5

100x4

100x3

Lat Pulldown - 

100x10x8

Cable Row - 

150x8x3

Dips - 

BWx10x3

Macros: 3500 cals 150f/323c/215p

There's been a severe lack of barbell rowing in my training. Many 5x5 rows are about to start happening.

[Alex M]

Just getting in whatever training I can this week. Super slammed because I'm going out of town this weekend.

10/9/12

Deadlift - 

Up to 380x2,2,1

Deadlift(TnG with straps) - 

315x12

^All of that is PRs

10/10/12

SSB box squats - 

45x a lot

95x a lot

135x a lot

185x3x5

OHP - 

45x5

65x5

95x5

130x5x3

BOR - 

135x10

230x5x5

Klokov press - 

45x5

65x5

100x5x3

100x4

DB shoulder press - 

35x5

55x5x5

DB curl - 

35x10x3

Went back for more in the evening...

SSB box squat - 

45x a lot

95x a lot

135x a lot

155x5x5

Cambered bar squat - 

45x a lot

95x a lot

Hip is getting way better. Bengay and massaging is helping.

First time using the SSB and cambered bar. Didn't go as heavy as possible, didn't want to agitate my hip. Feels great to be squatting again.

[Alex M]

10/15/12

Cambered bar squat - 

45x5x2

95x5x2

135x3x2

165x3x2

185x3x2

205x3x5

Bench Press(paused) - 

45x8

95x5

135x3

165x2

185x1

195x3x3

T-bar row - 

180x5

275x5x5

Klokov press - 

45x8

65x5

95x2

105x5x2

105x2

Dips - 

BWx8x3

Squats are in a sad state. Not much higher than my bench and kinda sloppy. At least my hip doesn't hurt.

[Alex M]

10/16/12

Cambered bar squat - 

45x5x3

95x5x2

135x5x2

185x3x2

215x3x5

BOR - 

135x8

185x8x5

Face pull - 

100x10x3

RDL - 

185x8x3

DB curl - 

35x8x3

Squats feeling stronger by the day. Hopefully I can do 300 at the mini-meet. 

Slowing down the bulk to make sure I'm under 200 at the meet.

[Alex M]

10/17/12

Bench Press(paused) - 

45x10

95x8

135x5

165x3

185x2

200x1

210x2

200x3x3

Klokov Press - 

45x8

65x5

95x5x5

Cable Row - 

150x8x3

10/18/12

Cambered bar squat - 

45x5x2

95x3x2

135x3x2

165x3x2

185x2

205x2

225x3x5

OHP - 

45x5

65x5

95x3

125x2

135x3x3

RDL - 

135x8

190x8x5

Weighed in this morning at 197.4. Expected to be over 200. Gonna cut a tiny bit to make sure I have room for a carb up before the mini-meet. In my experience I train best ~36 hours after I carb up, so the plan is to do it Thursday night. I'm going to do the same thing the week before and do a mock meet by myself and see what happens. I'd be really happy if I go 300/230/430.

[Alex M]

10/20/12

Early:

Squat - 

45x5x2

95x5x2

135x5x3

165x3x2

185x3x2

205x2

225x2

235x2

255x1

265x1

275x1

225x2x3

Bench Press(paused) - 

45x8

95x5

135x3

165x2

185x1

200x2x7

Later:

Incline Bench Press - 

45x25

95x8

135x5

170x5

170x4x2

Klokov Press - 

45x8

65x8

100x5x2

100x4

BOR - 

135x8

185x5

235x5x5

DB curl - 

35x10x3

Barely slept last night but I still managed to squat pretty well. Took forever to get loose. 275 was solid and felt like the deepest I went on any rep all session. Time to add 25 lbs to my squat in 2 weeks in a calorie deficit. I got this.

[Alex M]

10/22/12

Early:

Squat - 

45x8x2

95x5x2

135x3x2

165x3x2

185x2

205x2

225x1

245x2x7

Bench Press(paused) - 

45x8

95x5

135x3

165x2

185x3x5

Later:

Tbar row - 

180x8

225x5

280x5x5

RDL - 

135x5

225x5x5

Squats felt awesome today. Hopefully I can do more tomorrow. BP not so much, kinda sloppy trying out wider grips and different foot positioning. Any wider than I've been doing hurts my wrists and shoulders.

[Alex M]

10/23/12

Squats -
Up to 255x2x3

10/24/12

Squats -
Up to 255x2x5

CGBP(paused) -
Up to 165x5x3

Face Pull -
105x10x3

Cable Row -
135x10x5

Starting to get fatigued very quickly, probably a combination of not being used to squatting and deficit calories. Theres some muscle memory going on in my legs, my quads have exploded. Not confident that I've lost scale weight for that reason, but I still should be under 200 at the mini-meet.

I still plan on carbing up tonight and doing a pretend meet on Saturday. I'll open with 265/210/385 and go on from there. 290/230/430 would be cool.

[Alex M]

Random thoughts while I have time to reflect on my last few weeks of training:

Overall it's been kind of disappointing, Looking at my numbers from the start of this log, I haven't really added much and I even bulked for a while. I know the reason though, my sleep has been terrible. Usually from like 10pm till 1-2am then I have to get up. Usually drift in and out of sleep for a bit later in the morning after that. Can't help but think I would have made more progress if I could've just gotten a few decent nights in.

My little mini bulk wasn't a complete waste though. Didn't add anything that you could see through clothes, but my pecs, lats and triceps are definitely bigger. It gave me a much needed break from my forever-long cut too.

Of course, if I look at the big picture, I was friggen scared of 200lbs on bench press over the summer, and when I switched to conventional pulling from sumo back in June I could barely do 350. Add to that my hip problem, I guess it hasn't been that bad. Things are moving, just slower than I'd like. <- We probably all have that problem.

Looking forward to my first of (hopefully)many meet experiences next Saturday.

[Sereni]

Why do you have to get up at 1 am?

On Friday, September 28, 2012 6:53:20 AM UTC-4, Alex M wrote:

Hey guys, I'm brand new around here. Been reading through all your logs, figure I should start my own. Never done this before so bear with me.

Main interests are powerlifting and bodybuilding

Stats: 5' 9" 193 lbs 20ish% bodyfat

Best all-time total: 300/225/425

Sick of cutting so I'm starting a bulk. Will probably get up to 210-215lbs. I gain extremely easily.(Former 300lb club)

Diet: 3500 cals/day minimum, 200g brotein minimum, 100g fat minimum 

Supps: Just the usual stuff - multi, fish oil, creatine, and normally a caffeine pill pre-WO.

Training: Usually consists of a main lift done heavy, in the 1-3 rep range, for a bunch of sets, then a bunch of light assistance work. Whatever I feel like doing.

I train 7 days/week. Especially on a bulk I can go a month straight without a full rest day and feel fine.

Squatting is fucked right now. Injuries and whatnot. So it's a whole shitton of pulling and pressing for me.

^Enough bullshit

PR's are bolded.

9/27/12

Deadlift - 

135x10

225x5

275x3

315x1

[Alex M]

Not obligated to. I just wake up around that time and can't get back to sleep. Anxiety or something idk. Sometimes it's that my hip hurts like crazy if I sleep on it wrong and it won't feel better unless I go for a walk.

[Bob Stevens]

Do you use any sleep aids?

On Thu, Oct 25, 2012 at 5:52 PM, Alex M <a.mar...@gmail.com> wrote:

Not obligated to. I just wake up around that time and can't get back to sleep. Anxiety or something idk. Sometimes it's that my hip hurts like crazy if I sleep on it wrong and it won't feel better unless I go for a walk.

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[Tiny]

Have you seen a PT or chiropractor about your hip? That type of pain doesn't sound normal.

[Alex M]

Don't use any sleep aids. I tried advil PM two nights ago - still woke up at 2:15. Last night I tried a 650mg tab of acetaminophen that's supposed to release slowly and that seemed to help, at least my hip didn't wake me up. Woke up around 1:30 to piss but was able to go right back to sleep.

Have an appointment with my general physician to get a referral for a PT. Need the referral for insurance to cover it. Bob had suggested Mike Napierala so I'm going to ask for him.

[Alex M]

10/27/12

Squat - 

45x5x3

95x5x2

135x3x2

165x2x2

185x2

205x2

225x1

240x1

260x1

285x1

300x1 - Tied PR

Bench Press(paused) - 

45x5

95x5

135x3

165x2

185x1

205x1

225x1

230x1 - 5 lb PR

Deadlift - 

135x5

225x3

275x2

315x1

365x1

395x1

420x1

430x1 - 5 lb PR

Incline Bench Press - 

135x5x5

Cable Row - 

125x5x10

Face Pull - 

110x10x3

So the result of my mock meet was 300/230/430, higher than my expectations. Absolutely destroyed 300 on the squat, went up with little effort. I'll PR next Saturday for sure, just a question of how much. I want 315. Bench was sloppy and wobbly and terrible but it went up. I want 230 again next week, but cleaner. 430 on the deadlift was solid but not super easy like the squat was. 

New goal for the mini-meet is 315/230/435.

[Tiny]

A few words to the wise. If you're a week out from a meet, it is generally not a good idea to attempt PR's in all three lifts. For a beginner raw lifter, testing openers a week out is ok. But, you should save any and all PR attempts for the meet regardless of how good you feel.  Personally I like to spread out my openers over a couple weeks, but everyone is slightly different in this regard. Just keep this in mind for your next meet.

It would be a good idea for you to take it easy from now until the meet if you are not all ready doing so.

[Alex M]

Yeah I wasn't really sure it was a good idea. Definitely wasn't, I'm tired and sore and have a bit of a cold now too. Never again. I might only train one day this week before the meet now.

[Tiny]

If I were you, I would just do some light accessory-type work to just get your blood moving and then shut it down. Doing this once or twice this week would probably be fine.

[Alex M]

Pretty much what I ended up doing. Did some squats too, nothing heavy, and I didn't really feel weak but I had some soreness and aches in places I don't usually feel it. I underestimated the toll maxing out all three lifts at once would take for sure, and I didn't really even max out on squat. Lesson learned.

10/29/12

Squats - 

Warm-ups up to 225x1

BOR - 

135x5x5

RDL -

135x5x5

All the foam rolling I normally do at the gym I'll do at home for the next few days if I don't train.

[Sereni]

Yeah, you should look into that hip pain.  I've had constant back pain for almost two years now, but it doesn't stop me from sleeping.  If I don't get enough sleep, I'm useless.  I get angry, weak, forgetful, and usually sick.  That could be a big part of what's holding you back(even though you appear to making gains anyways).

[Alex M]

The less active I am, the more it hurts. That's why it wakes me up after a few hours. The only time it really hurts during the day now is at the end of class or if I sit and watch tv or something. It actually feels best right after I do squats and when I'm walking. Weird stuff. 

10/30/12 - 

Squats - 

Up to 225x2

Bench Press(paused) - 

Up to 205x1

10/31/12 - 

Early:

Squats - 

Up to 185x5

Bench Press(paused) - 

Up to 205x1

Later:

Bench Press(paused) - 

185x2x15ish

Klokov Press - 

65x5x5

Just pumping some blood and staying in practice. Except for the late 10/31 session, I had rage to work off.

Today my cold was fucking terrible. It may affect my carb-up that I'm starting in a few minutes, because my stomach feels a bit funky. Hopefully the worst is over, either way I don't think it's bad enough to affect my strength when the time comes this Saturday.

Also I weighed in this morning - 194.6 pounds. Will be well under 200 at the meet. I haven't been sick since I started training so I don't know how it's affecting my weight. I would've thought I was more bloated/holding more water. I'll monitor it as I start to feel better.

[Alex M]

10/3/12

The RIT fall power meet - 

Weight - 198 lbs

Squat - 

280x1

305x1

315x1 - 15 lb PR

Bench - 

205x1

225x1

235x1 - 5 lb PR

Deadlift - 

390x1

420x1

435x1 - 5 lb PR

315/235/435 = 985 total

The meet was a great experience. I was well prepared. Even with the cold I felt strong that morning. I almost screwed up my first squat, went down way to low and wasn't tight, but it was just nerves, I felt better after getting my first lift done. 305 and 315 were both pretty easy. I could have gotten more. 235 on the bench was a big struggle, but it went up somehow. 5 more pounds than I expected to get there. Deadlift was just like the squat, easy. 

If I could go back in time and redo the meet, I would have gone for 5 more pounds on squat and 15 more on the DL just to hit the 1000 mark. I'll max out in a month or two on my own and break 1000 lbs for sure.

I have a 500 lb deadlift on my mind. I want it this spring, or at least before summer.

[Alex M]

11/6/12

Squat - 

45x10

95x10

135x5

165x3

185x2

205x2

225x1

245x1

265x2

265x1

OHP - 

45x10

65x5

95x3

115x3x5

Bench Press(paused) - 

45x10

95x5

135x3

155x3x5

Klokov Press - 

45x5

65x3

85x3x5

Face Pull - 

110x10x3

DB curl - 

30x10x3

I wasn't convinced the exhaustion I've had the past couple days wasn't just mental so I went heavy on the squats. Pretty much every part of my body that I need to squat was hurting and weak. Just pressed a bunch of light triples after that. I think I'll stick with mostly light triples on everything as I ease my way back into heavy training. My sleep has gotten a bit better, but I still have to shake this god damn cold. 

[Alex M]

11/7/12

Early:

Camber Bar Squat >> Deadlift - 

Up to 185x3x5 >> 225x3x5

Bench Press(paused) - 

Up to 190x1x8

Cable Row - 

145x8x3

DB Incline Press - 

50x8x2

50x10

DB row - 

80x8x3

Late:

Bench Press(paused) - 

Up to 175x3x7

175x11

OHP - 

Up to 135x1x10

Fun, solid little sessions. Taking it easy for the most part.

[Sereni]

I was going to tell you about your first squat, I'm glad you knew on your own.  Definitely very loose, but your next attempt made up for it.  Nice job at the meet, you'll be at 1000 in no time.

[Alex M]

11/11/12

Early:

SSB Box Squat for speed:

135x3x10

Bench Press(paused):

200x1x10

165x5x5

CGBP:

135x6x3

Some dips and chins

Later:

SSB Box Squat:

Up to 165x5

Squat:

185x5

225x3

Bench Press(paused):

Up to 185x3x3

Some DB curls for the gurls.

11/12/12

Early:

Bench Press(paused):

Up to 205x2

205x1x3

Incline Press:

135x5x5

Face pulls/chins/dips

Later:

OHP:

115x3x5

Bench Press(paused):

185x2x5

Tbar Row:

180x10x3

Still sick, slightly frustrated. Squatting feels shitty and pressing feels great, so I'm pressing a lot, still pretty low intensity though. My hip got worse again since the meet, Dr appointment next week.

[Alex M]

11/13/12

Bench Press(paused) - 

210x1,1,1,1,5

DB Incline Press - 

55x10x3

Cable Row - 

130x10x3

Face Pull - 

100x10x3

Some dips and a few chins

Short session today. Pretty happy about getting 210x5 on bench, 3 rep PR. The DB incline press feels pretty good, I wanna go heavy on it later this week. 5x5 or something.

[Alex M]

11/15/12

Early:

OHP - 

135x2x5

Incline Press - 

175x3x2

155x5x2

Later:

Bench Press(paused) - 

190x2x5

Incline DB press - 

70x5x5

70x10

BOR - 

135x10x3

Chins/Dips/Curls

70s were way easier than I expected on the incline. Less than a year ago I dropped a 30 on my face because it was too heavy...lol. Wrists are hurting from unracking on the bench press so much lately, they just need some rest.

Saw the doctor today, and as expected he didn't really know anything, but I got my referral for a sports medicine guy. My appointments on the 26th. I'll probably limit my squatting and pulling until then just to be safe. 

I talked to a guy today that had similar problems to me who said it was an imbalance between the quads and hamstrings. That's the news I expect to get from this honestly. I pulled 5-6 times a week on my first bulk when I really started training and barely squatted at all, and even now my squat is pretty much all hamstrings. I see lunges and leg press in my future.

[Alex M]

11/17/12

4" Block Pulls - 

Up to 405x1x3

Bench Press for speed - 

135x2x10

DB press - 

65x8x3

Hammer Strength Row - 

55/sidex10x3

First time using that row machine. Pretty awesome MMC. I tried the HS incline press thing too and hated it.

[Alex M]

11/17/12

Bench Press(paused) - 

200x2x2

155x8x2

Incline DB Press - 

75x5x5

HS row - 

70/sidex10x3

1 hour LISS cardio

11/18/12

Klokov Press - 

100x3x10

Incline Press - 

155x3x7

Pendlay Row -

135x8

205x3x7

1 hour LISS cardio

First time doing pendlay rows, I liked them a lot.

I'm in full cut mode now. Gonna drop back down to 185, hopefully it won't take more than 2 months. Doing low carb just for simplicity. I'm already through the induction crap. Eating mostly chicken wings for now. 

Also since going low carb, my sleep has been awesome, don't know if it's coincidence or if increased daily fat intake is helping heal whatever my injury is.

[Louie P]

How do you plan on progressing once weigh loss stalls? 2 hours of LISS
and no carbs?

I'm not sure how much your diet has changed since some of your last
posts but you had your marcos at 150f/323c/215p.

Why not just drop 30-50 grams of carbs to start . Then drop another
30-50 when it stalls again. then maybe add in 30min of cardio a couple
times a week. You went 0 to 100 in a day. You're better off taking
smaller steps.

[Louie P]

Also, my guess you're sleeping has gotten better is because you were
eating a lot of carbs before bed. If this was the case you're blood
sugar was probably all over the place, carbs also blunt growth hormone
release which aids in sleep

On Nov 19, 11:00 am, Alex M <a.marchi...@gmail.com> wrote:

[Bob Stevens]

Alex, definitely consider what Louie said, he knows what he's talking about, and from experience, I've done the same shit you are and it will totally burn you out and kill your strength. Cutting is slow and steady and typically the faster it happens, the worse off you are.

Also, I wanted to make a suggestion that you start doing more volume training for your bench. I see this past session you did, but I'd go as far as to say hit 5 sets of 10 until you can't anymore. I have the same shitty bench problem as you, and it was stagnate for years until I just sucked it up and did tons of volume. It still sucks, but its getting better.

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[Alex M]

Yeah when I said 'full cut mode' I meant I had transitioned completely into cutting. The last week of my bulk was the week of Oct. 8th and I averaged 3400 cals/day. Thats when I decided I wanted to be under 200 at the meet. The next week was kind of a big drop, I averaged 2800 calories/day, with pretty much the same carbs and protein and lower fats. The next two weeks I dropped some carbs and averaged 2500/day, then 2300/day. I've stuck with about 2300/day on average since then assuming I logged everything correctly, but I pretty much PSMF 4-5 days a week with big carby refeeds. I get 2-3 days of good training out of a refeed, rather than eating a consistent deficit where I end up feeling like shit all the time. 

Now basically I'll still average 2200-2300/day, but instead of PSMF, I'll go zero carbs, high fat, sufficient protein 6 days a week with one carb-up. Also adding the cardio now 3-4 days a week, which I'll increase to 7 days a week eventually. I might even throw in ECY stack at some point if I need the boost. I don't plan on getting much stronger during any of this, but once I actually get to a decent level of leanness I'll be able to bulk for a longer period of time with better results. That's the plan anyway.

@Bob, you're right about my bench, I've just been lazy. I really don't like doing more than 5 reps on anything, but going high-ish intensity all the time is really wearing down my joints and tendons, and feeling it in my shoulders more. I'll try some 10x5 or 8x5 or something this week. I'll probably keep doing them with pauses, not sure how that will work out with high volume though.

[Alex M]

11/21/12

Bench Press(paused) - 

135x10x5

Front Squat - 

45x a lot

95x5x5

Klokov Press - 

75x8x5

Pendlay Row - 

135x8x2

Sumo Deadlift - 

135x8

225x8

275x5

315x3x3

Incline DB press - 

75x5x5

HS row - 

45/sidex15x3

Leg Extensions - 

70x10x3

Bicep/Tricep supersets

45 min LISS cardio

Macros: 1550 cals 81f/6c/199p

Morning weigh-in: 192.0 lbs

Best training session in a while despite the low numbers. First time attempting front squats and I was able to get to parallel without any discomfort, which is more than I can say for back squats atm. Haven't pulled Sumo in forever, but same as front squats I was able to do them pain-free, and 315 was moving really fast and easy. I'll probably stick with both of those for a while.

Looking forward to 5000+ cals and tons of carbs tomorrow.

[Alex M]

11/23/12

Front Squat - 

100x5x5

OHP - 

115x5x5

Sumo Deadlift - 

315x5x5

Klokov Press - 

115x2x3

Curl/Dip supersets

Just being super conservative on the front squats, gonna add 5 lbs and do 5x5 a few times a week until I hit a limit. They feel good, a lot of my pain has gone away.

11/24/12

Bench Press(paused) - 

175x5x5

155x8x3

Rack Sumo Pull - 

225x5

275x5

315x3

365x2

405x1

435x1

455x1

475x1

485x1

500x1 - 35 lb PR

Incline DB Press - 

75x6x3

Cable Row - 

100x12x4

1 hour LISS cardio

Had to use straps for 475+ rack pulls unfortunately. The bar I'm using has a much larger smooth area than usual and most of my fingers are on that instead of the grippy part. Also didn't adjust for shorter ROM due to pulling sumo so the pulls were a bit higher than I would normally do them.

May have to stand on a couple mats next time.

http://www.youtube.com/watch?v=0P3eNQkBUTg

[Alex M]

11/25/12

Front Squat - 

105x5x5

OHP - 

95x3

135x1

150x1

135x2

140x2

145x2

Sumo Deadlift - 

365x1,1,1,1,5 - 3 rep PR

Leg cramped hard after 365x5 so I cut the session short. Need a day off for sure. Front squats continue to improve, I can get well past parallel pain-free now.

[Alex M]

11/27/12

Front Squat - 

110x5x5

Bench Press(paused) - 

180x5x5

Sumo Deadlift - 

375x3x3 - PR

HS row - 

45/sidex10x5

Curl/Dip supersets

45 min LISS cardio

Pretty easy PR for the deadlift, most weight i've triple'd. I'm getting awesome mid-back pumps from pulling sumo, conventional seems to be more upper back. I don't notice much difference between them leg-wise, maybe a little more quad involved in sumos.

Saw the ortho yesterday and was diagnosed with patellofemorsomethingsomething pain syndrome, which he said he diagnoses 3-4 times a day. Just gave me a few little resistance band exercises to do every day to strengthen some smaller hip muscles and it should be better in a week or two.

[Nicholas Battista]

funny you mention the muscle activation differences between sumo and conv. I just read this article today: 

http://www.strengthandconditioningresearch.com/2012/11/26/conventional-and-sumo-deadlifts/?fb_action_ids=3479734052574&fb_action_types=og.likes&fb_source=timeline_og&action_object_map=%7B%223479734052574%22%3A267647976690669%7D&action_type_map=%7B%223479734052574%22%3A%22og.likes%22%7D&action_ref_map=%5B%5D

[Bob Stevens]

TL;DR


Shouldn't be activating your quads too much with sumo. Make sure you aren't squatting the weight, that will severely limit you in the future. Watch this video of Max Aita being analyzed by mark bell for some good pointers. I'm sure you DL is fine since its your strongest lift, but always helps to get more perspective.

http://www.youtube.com/watch?v=H0NBgY1EDuE

[Alex M]

I found the bar acceleration part interesting. With conventional you need everything to fire off at once just to get the bar moving, but once you get it moving you're probably going to get it up. Probably why I have never failed a conventional deadlift that I got more than half an inch off the ground, but I've failed the lockout above the knee portion of a sumo pull.

But idk, I just pick shit up.

11/28/12

BTN push press - 

135x3,3,3,3,5

One-arm BB snatch - 

65x5x2

One-arm DB snatch - 

60x5x5

One-arm BB sumo deadlift - 

115x10

135x5

155x5x2

CGBP - 

165x8x2

Pendlay Row - 

185x5x5

30 min LISS cardio

Been reading Jamie Lewis' blog back-catalogue(NSFW chaosandpain.blogspot.com) and wanted to try some of the lifts he's shown. One-arm deadlifts are kinda silly. BTN push press and the one arm snatches were awesome, with both BB and DBs. I tried to do power cleans as well but I fucking suck at them.

Won't be back at RIT until Spring, so I'm training at the Worlds Gym on East Ave. One of the trainers told me today that someone complained about the noise I made deadlifting yesterday. The terrible realties of a commercial gym...jimmies slightly rustled.

[Tiny]

Go here if you're staying in Rochester: 

http://www.precisionssd.com/?page_id=44

Great looking gym, and you'll probably be able to learn a thing or two.

[Alex M]

Kinda far from where I live but it looks fucking awesome. I'll have to look into it.

12/2/2012

Warm-up with light BTN push press

Sumo Deadlift - 

225x5

275x3

315x2

365x1

385x1

405x4 - 3 rep PR

Sumo speed pull - 

235x3x8

Bench Press(paused) - 

95x8

135x5

165x3

185x2

205x1

225x3 - 2 rep PR

BB incline press- 

135x8x3

Curl/Dip supersets

35 min LISS cardio

Decided it was time to get more than 1 rep with 405 and 225 on deadlift/bench. Expected to barely get 2 on either one, if that. Crushed it. Was less confident about the bench press, but got an extra rep there as well. I think I'm good for 240-245 on bench now, and probably 455 or more on deadlift. I'll wait a week and then actually do one or both of those.

Recording yourself is extra motivation to not fail dismally

http://www.youtube.com/watch?v=8ySMlbeTsh0&feature=youtu.be

[Sereni]

I think according to brian that Precision Strength just closed.  Correct me if I'm wrong.

[Sereni]

Also, why won't you be at RIT?

[Alex M]

Brother starts college next fall and one quarter at RIT costs about as much as a whole year at the school he's probably going to, so I'm just taking the quarter off to make sure we can afford it. In fact I'm considering taking all my spring classes at MCC since the credits will transfer to RIT better when we're on semesters anyway, and it's a million times cheaper. I can only be on a leave of absence for 5 quarters though so I'll return this summer/next fall at the latest.

12/3/12

Squats - 

95x5

135x5

185x5

225x5

245x5

BTN push press - 

135x2x10

Pendlay Row - 

190x5x5

DB snatch - 

60x3x5

Two Hands Anyhow - 

85x1

75x1,1,1

45 min LISS cardio

Wanted to get a feel for how strong my squat is. Honestly I feel pretty strong and the weight feels like nothing on my back, but it's still kinda painful. I'm going to stick with the front squats a little while longer. Two Hand Anyhows kicked my ass. The first 2 reps were wobbly as fuck, the last rep was the easiest once I got the hang of it. Holding a barbell steady overhead with one hand takes a little getting used to.

[Alex M]

12/5/12

2" Deficit Deadlifts -

Up to 365x1,1

Bench Press(paused) - 

Up to 225x1 - first time with no lift/spot

Reverse-Grip Bench Press from the bottom - 
155x5x7

Full Zercher - 

115x1,1,1

135x1,1,1

155x1

175x1

185x1

195x1

DB snatch - 

50x2

70x1,1,1,1,1

Two Hands Anyhow - 

75x1,1

85x1

Wide-grip Cable Row - 

115x12x3

1 hour LISS cardio

Didn't feel particularly great today so I just tried some new stuff, reverse grip bench and zerchers. I enjoyed both, I could have gone heavier on both and I will next time.

Felt really super lean this morning. Forgot to weigh myself before I ate, but my waist is down half an inch since September and I probably weigh 4-5 more pounds.

[Bob Stevens]

Too bad you're gone but you could easily get a RIT membership, which is probably cheaper than Gold's. But, I'm a firm believer in a change of environment can be beneficial.

Not sure if you saw, but Andy posted a IPA meet in Ithaca in March. You should train for that, would be a good first real meet.

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[Nicholas Battista]

Please Bob elaborate how a change of environment can be beneficial when most gyms don't have 1/10 of the training toys you can use at RIT? ;)

[Sereni]

Bob's just trying to say that he doesn't want more people stronger than him there.

[Bob Stevens]

While Sereni is correct, and I'd probably have to train alone for that to be the case, I more referring to a mental complacency that is easy to get when training around the same people all the time. Especially when most of those people are underachievers in every sense of the word. Has nothing to do with equipment or the gym itself. Yes, most gyms are full of people without a clue (not that I have one), but they're also full of pretty big guys, and occasionally some strong ones. And that's something that RIT is lacking these days.

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[Alex M]

Bobs right its just a mental thing. Though the crowd at World's isnt the best. I havent seen a single decent squat there. I've seen a few big guys. One of them was struggling to pull doubles with 315, another was doing half reps on the bench press with <200 and struggling, and they all have growth guts. Saw one guy with ripped shoulders and a huge gut going off on his wife over the phone, funny as hell. A lot of crossfitters there, which is also highly entertaining. Saw one dude today supersetting 95 lb banded bench presses with dumbbell rows that he HAD to do whilst standing on a bosu ball.

12/8/12

Front Squat - 

125x5x5

Sumo Deadlift - 

Up to 425x1

Incline BB press - 

160x5x5

Full Zercher - 

135x1

155x1

175x1

190x1

205x1

215x1

225x1

DB snatch - 

60x5

65x5

75x0.5 - couldn't get it up on the left side

Chin/DIp supersets

45 min LISS cardio

12/9/12

Reverse-grip bench press from the bottom - 

160x5x5

Sumo RDL - 

195x5x5

Pendlay row - 

195x5x5

30 min LISS cardio

Wanted to go for a 455 pull on Saturday but it wasn't gonna happen. My hips are actually quite fatigued from the rehab work i've been doing. 425 was kind of a grind. Cool thing I noticed though was that I'm totally over any mental fog/blockage I had for pulling 405, I found myself approaching it like any other warm-up rep. 4 plates is my bitch.

[Alex M]

Morning weigh-in: 194.6 lbs. 100% positive I'm leaner, gonna ignore the scale this time.

12/11/12

Front Squat - 

135x5x5

BTN push press - 

115x3,3,3,3,8

OHP -

115x3,3,3,3,8

BOR - 

205x5x5

35 min LISS cardio

Going to work up to a heavy double or triple next time I front squat.

[Alex M]

Busy with family stuff, just a couple decent gym sessions this past week. Worked up front squats to 225x2, not a max but pretty heavy for me. A ton of curl & presses and DB snatches with my 40 lb dbs at home. 

12/17/12

Front Squat - 

200x2x3

175x5x3

185x3x3

OHP - 

135x3x3

115x5x3

Pendlay Row - 

225x3x3

195x8x3

Chin/Dip supersets

30 min LISS cardio

HIIT - 

100m walk->100m sprintx8 - only took ~15 minutes

Solid session. Felt pretty strong on OHP. I noticed that sprinting pumped the same muscles as my rehab exercises and my hips felt great afterward. Gonna start sprinting regularly.

[Alex M]

12/19/12

Bench Press(paused) - 

215x2x4 - PR

185x5x2

Reverse-grip bench from the bottom - 

185x3x8

Elevated stiff-leg deadlift - 

Up to 315x6 - PR

CGBP - 

95x20

105x20

Cable Row - 

130x10x5

BB curl - 

45x50x2

35 min LISS cardio 

HIIT - 

100m walk->100m sprintx6

Legs are more sore than they've been in a long time. Hit an easy PR on stiff legs because I haven't done them in forever, I'll break through that easily when I'm closer to 100%. Feeling stronger on bench press, but somehow less tight, like the weight is wobbling all over the place and i feel like i could slide off the bench, I need to work on that. Also feeling more ab definition than I ever have before, and a trainer at the gym said I was looking bigger than when I signed up. I'll weigh myself again before I carb up.

[Alex M]

12/26/12

Bench Press(paused) - 

185x5

195x5

205x5,3,3,3

185x8

Sumo Deadlift - 

365x1,1,1,1,1

OHP - 

135x2

145x2

155x1

135x6 - 1 rep PR, but I wanted more

95x8x5

OH lockout - 

135x5

145x2,1

155x2,1

Curl/Pushdown supersets

1 hour LISS cardio

Bleh, ripped my hand warming up the deadlift, then lost balance and fell on my ass on the last single(little bit hungover :( ). The bar came down on my right quad, then the plates came down on my right ankle. Took me a minute to get off the ground, quad bled for a few minutes, but its nothing deep or permanent. I just expect large bruises.

[Alex M]

12/29/12

Squat-

165x5

170x5

175x5

180x5

185x5

190x5

195x5

200x5

205x5

210x5

215x5

220x5

225x5

OHP -

135x22 reps in a 20 min time limit

Sumo Deadlift - 

315x31 reps in a 20 min time limit

OHP lockout - 

135x3x3

HS row -

55/sidex15x3

DB shoulder press - 

50x7x5

Dips/Curls/Face pulls

1 hour LISS cardio

Olympic style squats today rather than my normal low-bar/wide stance, feels better and activates my quads way more. I became extremely fatigued after deadlifting, I've used up the extra holiday calories and I'm back to being hungry and low energy most of the time :(. I'll probably keep up the dieting until I come back to RIT in March, then increase cals and actually gain some strength now that my leg is way better and I'm actually sleeping.

[Alex M]

Happy new year all, may all your squats be heavy and deep in 2013.

Weighed in at 189.8 this week, being under 190 is a god damn accomplishment for me, fattiesgonnafat.

Some numbers from this past week that I don't want to forget - 

Bench Press(paused) - 

185x8x3 - rep PR

OHP - 

135x5,5,3

Sumo Deadlift -

405x1,1,1

Rack Pull - 

Up to 515x1 - 15 lb PR, straps on 455+

Paused Squat - 

275x1

And now back to regular logging:

1/7/13

Early:

Paused Squat - 

205x3x5

Squat - 

205x10

BOR - 

135x5

155x5

175x5

185x5

195x5

205x5

185x5x3

Sumo RDL - 

185x5x5

45 min LISS cardio

Later:

Paused Squat - 

225x2x5

Incline Press - 

135x5

155x5

165x5

135x10x3

DB row - 

100x5x3 - couldn't grip this for more than 2-3 reps before, easy now

75x10x3

30 min walk

Been squatting every day since I'm completely pain free now. feelsgoodman

[Alex M]

1/8/13

Early:

Paused Squat - 

135x5x10

Bench Press(paused) - 

175x8 - felt way too heavy so I switched to overhead

OHP - 

115x5x10

Bis/Tris/Face pulls

35 min LISS cardio

Late:

Front Squat - 

135x5x10 - getting awesome depth on these now

Lat Pulldown - 

100x10x5

HS row - 

45/sidex10x5

30 min walk

[Alex M]

1/9/13

Early:

Rack Pull - 

405x3x3

Speed Pull - 

225x2x12

Deadlift - 

225x20

Late:

Flat DB press - 

55x6

65x6

70x6

75x6

Incline Press - 

135x6

145x6

155x6

165x6

Leg Extension - 

?x10x5

chins/dips

45 min LISS cardio

My grip strength seems to vary wildly day to day. Barely held onto 405 today and my hands were on fire by the end of my early session. Not sure if it's the cold weather or my lack of eating/recovering.

[Alex M]

I was just going to take a walk today and not train at the gym, but I got bored.

Early: 

1 hour walk

Late:

Incline Press - 

135x5x10ish - not really counting

Squat - 

95x10x10ish

BTN push press - 

95x5x3

OHP - 

95x8x2

BOR - 

185x8x3

Sumo RDL - 

185x8x3

Curls/pressdowns/face pull/cable row/chins and some other crap

Took a homo-crappy-iphonequality-self-mirror progress pic. 

~2.5 months and a holiday feeding frenzy between left and right. Wish the lighting was the same, but the progress is there.

[IMG]http://i.imgur.com/mFz3n.png[/IMG]

[Alex M]

Embed fail. I'll just attach it.

[Alex M]

1/12/13

Squat - 

Up to 300x1 - beltless PR

Paused Squat - 

225x3x3

OHP - 

135x5,5,5,4 -  trying to get to 5x5 without failing, got 6 more reps than last time.

Pendlay Row - 

185x5x5

Flat DB press - 

55x10x5

DB shoulder press - 

55x7x2

DB snatch - 

50x?

Bis/Tris/Face pulls

30 min LISS cardio

Definitely could have gotten 315+ on the squat today. I'll save it for later, I didn't want to max out today.

[Alex M]

1/13/13

Early:

1 hour walk

Late:

Sumo DL - 

405x1,1

455x1 - 20 lb PR

Incline Press - 

165x8 - rep PR

135x8x3

Bis/Tris

30 min walk

Lockout on 455 wasn't great, and my grip was slipping a little, but it was good enough for a gym PR.

http://www.youtube.com/watch?feature=player_detailpage&v=CXXFwCbSeqc

[Alex M]

1/14/13

Early:

Squat - 

225x5

235x5

245x5

255x5

265x5

275x5 - PR, beltless

DB row - 

110x5x5

Sumo RDL - 

190x8x4

Late:

Squat - 

275x2,2,2,2

DB row - 

100x7x3 - ...waiting for equipment

OHP - 

135x5x5 - rep/set PR

random upper body machines...waiting on a treadmill, fucking packed tonight.

45 min LISS cardio

Squats felt really solid today. Paused squats are helping out normal squats a lot.

[Alex M]

So I decided to do something I haven't done in my 10ish months of lifting, actually run a program. Well sort of. It's a 9 week cycle and you're supposed to train 3 days/week, but I can't stand training 3 days/week so I'm accelerating it. I expect to finish in 4-5 weeks, maybe faster. Also, you're supposed to eat at maintenance for the duration, but I'm going to remain in a caloric deficit for the entire cycle.

The idea of this program is to build up your strength base. The intensities are based off of your "everyday max," which is just a weight you could hit 99% of the time without a huge psyche up or anything. So the goal weights are what you would like to increase your "everyday max" to.

I think I'm being pretty modest with my numbers here based on how I've felt the past couple weeks:

Current Everyday Maxes - 

Squat - 305

Bench - 225

Deadlift - 405

Goal Everyday Maxes - 

Squat - 315

Bench - 235

Deadlift - 415

There are 3 phases that will each last 3 weeks. The intensity will increase each week within each phase. The intensities will be based off of 85% of goal weight for phase 1, 93% for phase 2, and 100% of goal weight in phase 3. Additionally, the volume of assistance work will decrease as intensities of main lifts increase. So the first phase is just really light with a lot of assistance volume.

Workouts look like this - 

DAY 1:

Squat - Strong-15

Pause Squat - Strong-15

Deadlift - Strong-15

Leg Curls - 4x20

DAY 2:

Bench - Strong-15

Incline - 5x10

Flat Flye - 2x20

Pushdowns - 4x20

DAY 3:

Pulldowns - 5x20

Rows - 4x10

Shrugs - 4x20

Curls - 4x20

Strong-15 is just a warmup with 3 heavy singles then some backoff. BO for squats is 2x5 pause squats, for Bench it's a AMRAP set, and nothing for deadlift.

[Alex M]

1/16/13

Start of LRB 365 strength cycle

I'm going to track sessions as W1D1 etc. even if I do them in the same day just so I can keep track of where I am.

Early:

W1D1:

Squat - 

135x5

155x4

185x3

200x2

210x1

225x1

235x1

Pause Squat - 

175x2x5

Deadlift - 

140x5

175x4

215x3

250x2

285x1

300x1

315x1

Leg Curls - 

50x4x20

Late:

W1D2:

Bench Press(paused) - 

100x5

115x4

135x3

150x2

160x1

165x1

175x1

140x16 - a little disappointed, I wanted 20.

Incline Press - 

115x5x10

Flat Flye - 

25x2x20

Pushdowns - 

50x20

40x2x20

30x20

40 min LISS cardio

Everything felt really light, as anticipated.

[Tiny]

Why would you pick a program to do and then immediately change its basic structure? The only way you'll know for sure if a program works or not is to run it as it was intended. If it works, great. If not, then make your own personal changes. I'm willing to bet that you'd benefit from training 3 days per week due to the additional recovery time.

[Alex M]

Here's my logic:

The author explains how lifting is a stress that your body has to recover from, and other stresses in life(work, school, etc.) will slow your recovery. The reason Bulgarians and the like can train heavy every day is because it's their job to just eat and train and they don't have much outside stress. Since my winter job was temporary and I won't be back in school until spring quarter, I don't really have outside stress and I can sleep as much as I need. So I figure as long as I'm not tired and missing lifts or anything, I'm pretty much sticking to the main points of the program.

The reason I chose this program is for the lower intensity. I wanted to try training lighter and I needed a structure to go by or I'd end up going heavier than I should. It is kind of nice to know what you're doing before you get to the gym, instead of my usual winging it.

[Nicholas Battista]

I enjoy lots of training days a week as well. If I were you though and really wanted to cut down on the pure recovery days, I'd start off doing the program as prescribed then possibly up the frequency of sessions and go from there. Most programs will start off very easy the few week or two and then kick your butt from there on out.

I've been reading your log and you do a lot of good 2-a-days now, but just a suggestion from someone that used to do 6-8 high intensity sessions a week...it gets easy to burn out fast and is very stochastic when that might happen. 

But you're the only one that knows your capabilities, just thought I'd chime in. 

Nice liftin' by the way and nice work with the transformation so far!

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[Alex M]

Thanks guys I appreciate the input and advice. I'm gonna be a stubborn asshole for now though and continue as I planned. Feel free to say I told you so if/when I screw myself over.

1/17/13

W1D3:

Pulldowns - 

70x5x20

Rows - 

135x4x10

Shrugs - 

225x4x20

Curls - 

55x4x20

45 min LISS cardio

Today was fun getting a big trap and bicep pump. I had a medium sized shirt on, kinda looked awesome.

[Tiny]

I think trying to adopt a Bulgarian training style can be problematic. Sure, all they did was lift, but they also had expert coaches guiding them and I'm willing to bet they were on an array of supplementation. I'd also wager that they didn't care what they looked like, as long as they were getting stronger.

I'd say do what you think will work. I think your lifting goals are more than attainable in a 6 week period. If you're not stronger in 6 weeks, try the program as it was intended.

[Bob Stevens]

Yea, I think you already know that most don't approve of your method or reasoning, so I'll just speak from experience and say that when you try to do all 3 things (get stronger, leaner, and bigger) all at once, you get nothing. Being young you do have the recovery advantage, but your also somewhat injury prone and I was already concerned with these 2 a day sessions you'd be hurt in no time.

I apologize for sounding cliche, but you're still in the mental mode of weightlifting being a sprint. Taking a 6 week program and shortening it to 3 doesn't make any sense, no matter how you try to rationalize it. Just reread what you wrote. Calorie deficit? check. Strength program? check. Shortened recovery? check. Recipe for failure? sure sounds like it.

I know you like to train, and frequently, so why pick a program that is meant for 3 day a week training? There are thousands of programs out there to choose from, many of them written and tested by elite level lifters and coaches. What makes you think you are smarter than they are? I know I'm not, and I'll tell you, every time I've tweaked a program, the results were sub par.

What's most important to you, strength, size, looks, etc? Start there and really evaluate what you want to do. Do you want a 3 week program? Do 5/3/1. Do you want a program that is ongoing and can be tweaked? Do 5x5 etc....

The point of the team and this group is to get feedback from people with experience and learn from our mistakes, so seriously read over what everyone has said and rethink you approach. Tim and Nick both have a lot of experience and know what they are talking about.

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[Alex M]

What Bob wrote got to me. I should stick to one goal at a time and not push my luck. If I get a little stronger, that's great but I shouldn't be forcing it. I still think I'm above 15% bodyfat, and I want to get below that. Shouldn't be more than a couple more months I think. I'll put this program aside for now and consider it when I'm willing to run it as intended.

I'm going to go back to winging it twice a day, but I do want to focus on lower intensity training. If you see me going over 85% in the next couple weeks, I had an overzealous, undisciplined day. 

[Alex M]

Also I want to ask you guys about weighted vests. Jamie Lewis mentioned in a blog that he wears one around the house and stuff to strengthen tendons/connective tissue. I've been doing the same with the 40 lb vest I got for christmas.(wearing it right now in fact) I've also been meaning to find a good hill to do hill sprints with it.

I haven't felt any negatives from this yet, but I'm not sure I've seen any benefit yet either. Any experience with this?

[Nicholas Battista]

That's cool- I've been wanting to grab a weighted vest for about a year now, but that's only to do lots of burpees, ha. Someone else recently told me about wearing one for the same reasons you mentioned...maybe there's something to it? I dunno.

On Fri, Jan 18, 2013 at 2:21 PM, Alex M <a.mar...@gmail.com> wrote:

Also I want to ask you guys about weighted vests. Jamie Lewis mentioned in a blog that he wears one around the house and stuff to strengthen tendons/connective tissue. I've been doing the same with the 40 lb vest I got for christmas.(wearing it right now in fact) I've also been meaning to find a good hill to do hill sprints with it.

I haven't felt any negatives from this yet, but I'm not sure I've seen any benefit yet either. Any experience with this?

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[Tiny]

I don't really think there's anything wrong with trying to get stronger or maintain strength while trying to cut fat. Lots of people have done it. My problem was with your reduction in recovery time. A caloric deficit will only lengthen the time it takes for your body to recover from lifting. I think if you feel good on a certain day and want to push it above 85%, go for it. Just don't expect to be able to do it again the next day if you're not eating enough ;)

I don't have any experience w/ weighted vests for the purposes you mentioned. It would be an interesting experiment though.

[Alex M]

Shit. I ate/drank way to much this weekend, and didn't sleep at all Saturday going into Sunday. Only training number I need to remember is:

Squat - 

200x17

1/21/13

Squat - 

185x10x3

Bench Press(paused) - 

100x5

115x4

135x3

150x2

160x1

170x1

180x1

150x15 - I really like this rep scheme for bench.

Incline Press - 

115x10x5

DB row - 

90x8x3

Bis/tris/face pulls

30 min walk

A nice little pump up session. Had a headache the whole time, still recovering from the weekend. I've fixed the bench tightness problem I mentioned a while back. I got rid of the habit of taking my head off the bench, and I'm more focused on my upper body rather than leg drive, which happens naturally at this point.

My heels are off the ground when I bench. Should I get into the habit of benching flatfooted? I know some feds require it.

[Tiny]

Depends on the fed. If you're doing USAPL, then yes, your feet need to be flat. Most feds allow for your heels to be off the ground. Just check the rule book of whichever fed you plan on competing in.