351 replies to this topic

[Sizzlechest]

Mon Lower Trans
Squats w/belt
385x5
451x3
495x3
505x3
Sumo deads w/belt
445x3
535x3
585x3
625x3
RH
230x12x3
Hanging leg raises
12x3
WEighted sit ups
60x10x3
Roll out lower body and back

Was slated for lower percentages today but weights were really moving so I upped the weights and hit a pr in the sumo.

[Sizzlechest]

Wed Upper trans
Bench
315x3
365x3
385x1
405x1
335x5x2
4-board against dbl. extra light bands
135x10
225x8
275x3
Extensions
45x12x3
D-bell row
150x10,10,8
External rotations
17.5x15,15,12

[Sizzlechest]

Fri Lower Trans
4" block pulls against dbl. extra light bands
315x1
365x1
405x1
455x0
405x1
GM's
315x6x3
Ukrainian Deads
100+50chainx20x3
Grip work

[Sizzlechest]

Sat Upper trans
bench against dbl. minis
225x3
275x1
295x1
315x1
275x3
Pull ups
15,12,10,10
Pushdowns
30,30,25
Hammer Curls
50x8x3
Grip work

On monday I start the 4 week accumulation block as planned, will be tweaking my plan now that I have gone through a full accum/trans sequence. Looking forward to even more PR's over the next few months.

[Sizzlechest]

Mon Lower Accum
Squats w/belt
365x6x6
Conventional Deads
425x4x6
Hip Thrusters
100x12x3 Just trying them out, definitely need more weight.
Reverse Lunges
95x8
165x10x2
Side bends
85x10x3

Definitely taxed after last week, but it got better as the workout went along.

[danny26]

Sizzlechest, on 17 April 2012 - 03:11 AM, said:

Hip Thrusters
100x12x3 Just trying them out, definitely need more weight.

Make sure you use a spotter if you are gonna go heavier.... And yes that is an offer!

[Sizzlechest]

danny26, on 17 April 2012 - 07:44 PM, said:

Make sure you use a spotter if you are gonna go heavier... . And yes that is an offer!

I always have a spotter straddling me, but I could definitely use a spotter beneath me. You know, in case something goes wrong.

[Sizzlechest]

Wed 4/18 Upper Accum
Bench
275x6x6
Rolling d-bell ext
50x10x3
Lats
Upper Back
Grip

Fri 4/20 Lower Accum
ME box squats against efs black strong bands
315x3
365x1
405x1
425x1
455x1
405x3
Ukrainian Deads
175x20x4
Bent leg RH
6 platesx12x3
Pulldown abs
Grip

Sat 4/21
Upper Accum
Close grip bench
275x5x3
3-board
315x5
Extensions
45x12x4
D-bell OHP
80x10x3
Low Row
220x15x3
Band Pushdowns
30,30,25
External Rotations
20x15,15,12

Monday 4/23 Lower Accum
Squats
385x5x4
385x13
Dead conv
445x4x3
sumo
445x4x2
535x4
Sled Pull throughs
200x15x4
Bent Leg Hypers
6 platesx15x3
Abs
Grip

[Sizzlechest]

Wed Upper Accum
Flat bench vs dbl minis
275x1
325x1
345x1 pr
295x3
Neutral grip d-bell press
120'sx8x3
70'sx20
barbell rows
275x8x2
225x10
Hammer Curls
Upper back
Grippers

[Sizzlechest]

Fri ME lower
4.5" block pulls
515x1
615x1 working pr
655x0
605x1
GM's
315x6x3
Ukrainian Deads
160x20x4
Attempted some backwards sled dragging and abs but I started getting gnarly abdominal and quad cramps. So I just did some rumble rolling and stretching.

[Sizzlechest]

Sat 4/28 Upper Accum
Bench
295x6x6
Rolling d-bell ext
50x12x3
Pullups differing grips
60 reps over 6 sets
D-bell OHP
70x15,12,12
Barbell curls
Pushdowns

[Sizzlechest]

Traveled 2400 miles to work in Indiana for about 2 months. Found a decent gym though, ironpit in Bloomington.
Friday 5/4
Bob marley box squats
405x5
455x2
495*1
405*5
4inch deficit pulls conv
Up to 405*10
Pulldown abs
110*20*3

Sat 5/5
Bench
315*6,6,5
Dbell press
Extensions
Upper back

Mon 5/7
Squats
405*6
425*5*3
405*7
Deads
Up to 545 for a few singles
Kbell swings
70*15*3
Abs

Wed 5/9
Close grip flo press
315x3
335*1
365*1
385*0,0
335*3
Extensions
Chest supported rows
Dips
Seated cleans w/kbells

[Sizzlechest]

Fri 3/11
Conv Deads w/180 chain
315*3
405*1
455*1
495*1
425*5
Ssb gms
225*6*3
275*6
Abs
Kb swings

Sat 5/12
Bench
265*6*6
Dbell ohp
80*8*3
Extensions
Pulldowns
Hammers

[Sizzlechest]

Monday 5/14
Squats
445*4*3
445*5
Sumo deads
525*2*4
525*3
Weighted step-ups
12*3
Pulldowns abs
A bunch

First workout of the last transmutation block before my July raw meet. 4 more weeks of trans then 4 weeks of realization then deload, and its already meet time. Looking for 1800+ raw at 220.

[Sizzlechest]

Wednesday
Flat bench
315*5
325*4*3
315*5
Weighted dips
45 added for 12 reps
70*8*2
Lat pulldowns w/fatbar
150*12
200*10
220*8*2
170*10
Curls
Muscle cleans

I've been feeling a lack of recovery in my bench training. Will most likely deload the max effort work this week. Nothing feels heavy, but it all moves slow.

[Sizzlechest]

Friday ME lower
Ssb wide stance high box squats
315*3
365*3
405*2
455*1
475*1
425*5
Rdl
315*5
405*5
455*4
495*6
Ab cramps for a lot

I sweat so much at work doing demo and moving materials that it seems impossible to stay 100% hydrated. Then its 80+ in the gym and after the main movements I always end up cramping up and having to do assistance some other time. May need to load up on more electrolytes.

[Sizzlechest]

Sat 5/18
Bench w/2 minis looped under the bench
135*5
225*5
275*1
315*1
275*4
225*10
Tate presses
45*10
55*8*3
Chest supported row
3 plates*12*3
Straight ARM Pulldowns abs
100*12*3

Hard to tell the band tension on this setup. So I just focused on getting some good straining in. Although I probly did a little too much volume.

Monday lower body trans week 2
Squats 82.5%
455*4*2
455*7
455*4
Sumo deads 80-87.5%
535*2*2
535*3
585*6 rep pr and left some in the tank
Gripper
Did about 5 sets, 12-20 reps
Straight ARM Pulldowns abs
80-110*8-15*5

Squatted with a little wider stance today, went okay but with losing weight I don't feel like I have the leverage to do it. Deads felt strong, as long as I focus on high hips and driving my heels through the floor the weights move pretty easy.

[Sizzlechest]

Wed upper trans week 2
Bench
335*4*4
335*5
Dips
12
Add 45 pounds
12,9,7
Pull UPS
12,10,10,9,8
Dumbbell cleans
30*15*3
Curls
A bunch

[Sizzlechest]

Fri
Ssb gms
295*5
335*5
385*3
Box jumps
Hit a bunch of reps on the 36" box and a couple on the 42"
Back raises
Abs

Little bit of a deload workout.

Sat
3-board
365*3*2
405*1
D-bell extensions
55*10*4
D-bell rows
100*10
135*10
160*10
Lat Pulldowns
200*10-12*3
Pec flyes
25*20*3
Rear delt raises
20*12*3

[Sizzlechest]

Mon
Squats
405*3
475*3
500*3*3
460*5
405*10
Rectus abdominis work
4 sets heavyish

Wed
Bench
315*3
335*3
355*3
320*6*2
Dips
45*10*3
Dead stop barbell rows
245*8*3
Dumbbell muscle cleans
30*20,20,15
Hammer curls
A bunch