Cell Warriors Powerlifting Log

[CellWarrior]

I skipped arms this week so I could hit Squats. So I did a little bit of bi and tri work with shoulders today.

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
8pm Osta-Elite 25mg
Pre-Workout:1.5x AlphaBlitz WarriorLabz,4g Kaged Muscle Citrulline,1g Agmatine
Post Workout: 2x NSN Whey,2x Grits
BCAA's: Fallout Atomic Strength.. Awesome stuff.

Arms, Shoulders and AB's
Shoulder Disco's 3x12

Alt. DB Curls
10/25
10/30
10/35
10/40

Rope Pressdowns
10/70
10/70
10/100

Seated Military Press
10/45
10/55
10/65
10/65
10/65
8/65

Side Cable Raises
14/20
14/20
14/20

Tri-Band Pressdowns 3x12 (Orange, Green and Red Bands) 3 count

Rear Delt Cables
10/20
10/20
10/20

BB Wrist Curls 3x25

PAPS 2xGreen Band 3x12

Shrugs
12/135
12/135

70 AB's, split up between crunches and leg raises

 

[CellWarrior]

Tonight was Heavy Deads. Was suppose to do 1+ with 435lbs, but went ahead and pulled my Meet PR. Tried 505 for a life time PR, but didn't get it. I'll get over 500 any week now thou. I know it. Also tried for the first time some Ammonia Caps. I should have backed off and pulled a few more singles or Doubles around the 450 range after my Failed 505.


Supplements of the Day...
Breakfast: Fallout BCAA's from Atomic
Pre-Workout: AlphaBlitz from WarriorLabz, 25mg Osta-Elite from Focused Nutrition
Post-Workout: 2x NSN Whey, Banana and Controlled Labs Wraith BCAA mix


Not much Warming up tonight..


Deadlifts
10/135
5/185
5/230
3/275
5/345
3/390
1/435
1/475 - Tied Meet PR
Failed/505



Dead Stop (pinned) Front Squats
5/185
5/185
5/185
5/185


Leg Curls
10/85
10/85
10/85
10/85


DB Rows
10/65
10/65
5/110

 

[CellWarrior]

RAM³
Week 3, SQ3+
Squats


Wasn't feeling it tonight. Bad combo of crap sleep the last 2 days, diet and it's time for a deload. Was way off from hitting a PR tonight. Haven't deloaded since I've been back at it.


Didn't help the Squat rack I have access to at work is a pile of ****. Never buy a power rack from York Barbell. Went to walk out my last set and it the cage twice. Tried to steady it, but took to much energy. So I racked it. Waited a couple of min and tried again.


Going to hit shoulders tomorrow night then Deload next week. Going to change my programming as well.


Normal stretches..


Squats
10/BAR
5/155
5/190
3/230


Core Sets
3/270
3/305
8/345 Failed on 9th


More Squats
5/270
5/270
5/270
5/270
5/270
5/270


Done....

 

[CellWarrior]

This is the First Day of my new Programming...I'll tweak it a bit as I go. But not to much.
Bench Programming is from Maryland Powerlifting. Which is a Heavy Day and Light Day of Benching.
Squat programming is from The Cube Method. Will also be using the Cube's assist exercises on Bench Days.
Deadlift Programming Coan/Phillipi 10 week program.

My old weeks looked like this
Deads, Bench, Arms, Squats, Body Building..Weekends off.. (Days off in between when life gets in the way)

This is what I'm thinking now.
Deads, Heavy Bench, Squats, BB, Light Bench..Weekends off.. (Days off in between when life gets in the way)

Today was Heavy Bench Day on a Crappy Bench..Couldn't un-rack it without swinging it around hooks and I had to lay a yoga mat on the bench to not slide around...

Supplements of the Day
ThermoVate by Applied Nutr.
White Pipes by Controlled Labs
Testo Patch from AgeForce (6 Days on 4 Days off)



Workout

Did all these before and during warm ups
Couch Stretches
Shoulder Disco's
Foam Rolled

Bench Warm Ups
10/BAR
5/95
5/185
1/225

Single
280 x1

Working Sets
5/245
5/245
5/245

Close Grip Tendo Bench
8/185
8/185

Side Raises
15/30
12/30
12/25
12/25

Pulldown Abs'
15/150
15/150

Hanging Leg raises
15
15

Incline Crunches with Twist
15
12
13

Ninja Pull-ups and Diamond Push-ups
10................................20
8..................................10
5..................................10

Had to bounce around on AB's, b/c every time I got up to get a drink someone hopped on them. Hate commercial Gyms.

 

[NomZ]

Strong mash-up of programming, what's Maryland Programming, who from?

 

[CellWarrior]

www.Benchprogram.com

 

[NomZ]

www.Benchprogram.com

Interesting, looks pretty aggresive.

 

[CellWarrior]

Only had 45min to get to lift today.. Sending our oldest to France for Schooling in the morning. He is going to be gone for 6 months.

Supplements of the day
Pre-Workout - White Pipes from Controlled Labs, Sample pack of something, Can't remember....lol
Post Workout - 2x NSN Whey Protein
Later some BCAA's
Still at 25mg of Osta-Elite Daily... 6 Weeks 2 days in...

Deadlifts... No time to really Stretch.. So just worked up and hit it...No Touch and Go's.. Every rep reset

10/135
5/185
5/225
3/275
1/315

Single
1x375

Speed Pulls
3/275
3/275
3/275
3/275
3/275
3/275
3/275
3/275

Circuit
3 Rounds
120 sec rest between Rounds... No Rest between Stations

Stiffleg DL x8
Bent over Rows x8
Underhand Pull-ups x8
Arched Bach Good Mornings x8

 

[CellWarrior]

Week One
Light Bench
Weight 188lbs

Supplements of the Day
Pre-Workout: White Pipes by Controlled Labs, AlphaBlitz from WarriorLabz
Post Workout: Atomic Strength Nutrition Fuel X30 x2
Osta-Elite from Focused Nutrition (6th Week 6th Day) @ 25mg ED
Testo Patch by AgeForce... 6 days on 4 days off

Workout
Couch Stretch
Shoulder Disco's
Arch stretches

Bench
Warm ups
10/BAR
10/95
10/125
5/155

Core Sets
9/205
8/205


DB OHP
10/60
10/70
10/70
10/70

Front Cables
10/25
10/25
10/25

Side Cables
10/25
10/25
10/25

Rear Delt Machine
10/70
10/80
10/80

ABs
Hanging Leg Raises
12
12
12

Planks
60sec
60sec
60sec

 

[CellWarrior]

Week 1
Squats The Cube Method

Supplements of the Day
Pre-Workout: 2x AlphaBlitz by Warrior Labz, 2x Citrulline by Kaged Muscle
Post Workout: 2x WheyForce by NeoForce Performance, 2x REALFOOD by 5% Nutrition
Later: 2x NeoForce BCAA's
Bedtime: Testo Patch by AgeForce

Workout

Shoulder Disco's

Squats
Warm ups
10/BAR
10/135
5/185
3/225
Core Sets
3/265
3/265
3/265
3/265
3/265
3/265
3/265
3/265

Top Squats
5/285
5/285


Paused Squats
7/245
8/245


Leg Press
12/495
12/495
12/495
12/495

Leg Curls
12/85
12/85
12/85

Hanging Leg Raises
10
10
10

Current weight is 188ish...
First Picture is from when I was 181 back on 8-17-15, 2nd Picture from tonight @188
Back in June I weighed 173lbs... So I'm up 15lbs in 3 months.

@181 then @188

 

[CellWarrior]

Week 2
Heavy Bench
Weight: 187 (ate kind of light the last couple of Days)

Good start to my 2nd week into the new program. Heavy bench day. Felt kind of heavy, but everything went up smooth.

Supplements of the Day
8pm Osta-Elite 25mg by Focused Nutrition
Pre-Workout: AminoForce x1, White Pipesx1, AlphaBlitz x2
PostWorkout: WheyForce x2, M&M Yogurt
During Working hours: AminoForce x2
Bedtime: New HGH Maximize Secretagogue from AgeForce (MK-677 and Ipamorelin)

Worked on my Arch again tonight of course. Got my new Yoga Wheel in finally. Used it at home a bit right when I got it. Wasn't for sure if it was going to work how I wanted it too.. Was wrong.. Used it during my warm ups and WOW.. Really opened my chest and upper back up quick. Didn't have any pain during my benching tonight. Normally my back will tighten up some and cause some pain. Wasn't an issue at all.

Workout
Couch Stretches
Yoga Wheels
Shoulder Disco's

Bench Warm ups
10/BAR
5/135
5/185
2/225

Heavy Single..Turned to Double..Felt too good
2x287


Speed Sets...Or tried anyway.
3/256
3/256
3/256
3/256
3/256


Close grip Bench..These got tough
3/255
3/255
3/255


Lat Pulldowns
12/105
12/105
12/105
8/105

Flyes
12/130
12/130
12/130

AB's
Hanging Leg Raises
15
15
15

Random Pull-ups to Failure During Work

 

[CellWarrior]

Simple Light Bench Day...

Worked on the Yoga Wheel more.. Got a catch in my right lower back from sitting at work all night. Can not for the life of me get it worked out.

Supplements of the Day
Pre-workout: PreForce and CitruForce by NEOFORCE Performance
Post Workout: 2x WheyForce by NEOFORCE Performance


Workout..
Shoulder Disco's and Yoga Wheel

Bench
10/BAR
5/95
5/135

Core sets
3/185
3/185
3/185
3/185
3/185
3/185
3/185
3/185


Arnold presses
12/35
10/40
8/45

BB Front Raises
10/BAR
10/BAR
10/BAR

Side machine delts
12/70
12/80

PAPs x2 Green
15
15
15

Rope Pressdowns
12/110
12/110

BB wrist Curls
25
25
25

Shrugs
10/190
10/190

ABs
Hanging Leg raises 4x10
AB Pulldowns 4x15 @115

 

[CellWarrior]

Ok.. Day before yesterday I tried to do my Squat workout, but I got called into work earlier. So I had to cut it short. I got through the 1st and 2nd group of Squats and had to leave.

Took a Day off and hit the same workout today. It was a tough one. On paper it doesn't seem to bad. Felt a bit off, but everything moved semi fast. Went ahead and started it over.

Weight 189lbs... Low Carb Day, don't want to get to far from 181.

Squat Day. The Cube Method 2nd Week..

Shoulder Disco's
Hip and lower back stretches

Squats
10/BAR
10/135
5/185
5/225

Low Bar Comp Stance
8/286
8/286

Low Bar Narrowed Stance
8/305
8/305


Paused Squats.. Comp Stance
8/265
8/265

Leg Press
20/325
20/365

Lunges
12/100
12/80

 

[puccah8808]

Looking awesome! Great log!

 

[CellWarrior]

Week 3
Heavy Bench Night
Weight 190

My workout had me doing 295x1, but My plan today was going to just shoot for the 300x2 for a new PR.. But said the hell with it and went for 320x1. 320 is a Lifetime PR for me. This 320 is getting me closer to my 1300 total.

Yoga Wheel
Couch Stretch
Shoulder Disco's

Bench
10/BAR
5/135
5/185
3/225
2/250
1/285

2/300...PR



1/320...Lifttime PR


Narrower Grip
3/285
3/285
2/285
3/225
3/225

Wide Grip Pulldowns
12/130
12/130
10/130

Rope Pressdowns
12/120
12/120
12/120
12/120

Ran out of time and called into work again

 

[Gutterpump]

Subb'd. Great log here!

 

[CellWarrior]

Subb'd. Great log here!

Tons more to come as well...:firedevil:

 

[CellWarrior]

Deadlift Night
Deadlift Ed Coan Program
Week 3

Got straight to it tonight. I ditched the circuit after Deads that Ed has laid out. The GM's and Stifflegs was a no go this week. My back has been angry at me all week and It just started to feel better. So I ditched those and did Kirk Shrugs and Leg Curls instead. Not has much work, but back is good and I'll hit those next week.

Workout
Hip rotations
Couch Stretches

Deadlifts - Beltless - All Hook Grip
10/135 -Sumo
10/185 -Sumo
5/225 -Sumo
5/275 -Sumo
3/315 -Sumo
3/365 -Conv
1/405 -Conv
2/425 - Conv


Speed Deads
3/350
3/350
3/350
3/350
3/350 -Sumo
3/350 -Sumo



Kirk Shrugs - a bit light - Double overhand thumbless
10/135
10/135
10/135
10/135

Leg Curls
12/85
12/85
12/85
12/85

Ab Pulldowns
25/130
25/130
25/130

 

[CellWarrior]

BB Day.. Just a little arms..

Alt. DB Curls
12/25
12/30
12/35
12/40

Cable Rope Pressdowns
12/100
12/110
15/110
15/110

Calf Presses
25/210
25/210
25/210

Preacher Curls - Rest/Pause
75lbs
17+8+5=30

Band Pull-a-parts Green Double Band
12
10
10

Double Front Cable Curls
12/60
12/60
12/60

BB Wrist Curls
25
25
25
20

One Arm band Pulldowns
15
15

Hanging leg Curls
15
15
15

Planks
60sec
60sec

 

[CellWarrior]

In and out today.. Had to go trade in the wives car. Buying a new car is so time consuming. Seems like it's easier to buy a house then a new car these days.. Geez.. 5hrs later drove off with a New Chevy Malibu LTZ.

Squats
The Cube Method Week 3

Disco's
Hip Flexors

Squats
10/BAR
10/135
5/185
3/225
2/275

Core Sets
2/325
2/325
2/325
2/325
2/325

Narrow Stance Squats
2/345
3/345

Paused Squats
4/305
4/305

Leg Press
15/450
10/450
10/450

Leg Curls
12/100
15/100
15/100

AB's
Pulldown AB's
25/130
25/130
15/130
15/130

Hanging Leg Raises
15
15
15
15

 

[dapack]

Really like your workouts. Now way I could do all that and make it through all that.

 

[CellWarrior]

Week 4
Heavy Bench
http://www.benchprogram.com/


Did it again this week. Took my heavy single, turned it into a Double for another PR. Went up smoother then last week too. Had 302lbs for x1...Rounded up to 305 and banged out 2. So that's 5lbs more then last week. Hopefully by the end of this program. I'll bang out a double with 315.


Workout
Yoga Wheel
Shoulder Discos



Bench - Index finger on inner rings (Comp Grip is index on outer rings)
10/BAR
10/135
5/185
3/225
1/275



Heavy Single
2/305



Close Grip Bench
5/255
3/255


Paused 1in Above Chest Bench - (Middle finger on inner rings)
6/255
5/255


Lat Pulldowns
10/130
12/130
12/130 - Ultra Wide Grip
10/130


Machine Flyes
12/160
12/160
12/160

 

[CellWarrior]

Everything felt kind of heavy. Tried Hook Grip tonight, didn't go well. Pulled all my numbers I had programmed, so all went well and looked smooth. Just a bit off is all. I think it's due to only taking 1 day off after squats to make up a day skipped last week. Sumo and Hook grip was ugly tonight.

Week 4
Ed Coan Deadlift Program

Deadlifts - Beltless
10/135
10/185
5/225
5/275
3/315
2/365
2/405
1/435

Core Set + Belt
2/450


More Deads Beltless
3/375
3/375 -Sumo-UGLY
3/375
3/375
3/375



Circuit
Good Mornings 3x8
Leg Curls 3x8
Leg ext 3x8
Underhand Lat Pulldowns 3x8

 

[dapack]

Nice videos. I pull sumo too and nice to see how someone else sets up. Seen a couple of things I might try my next pull session that I might try.

 

[CellWarrior]

Light Bench 60%
Week 4
www.Benchprogram.com


Feeling a bit beat up this week. Skipped Arms yesterday and focused on my Arch tonight. Arch is feeling better every week. Loving the yoga wheel. Speeds up my warm ups and has really improved my arch and the way it feels. I can keep a tight arch without pain much longer now.


If anyone is interested in a YOGA WHEEL... Go to www.YOGAWHEEL.com and use coupon code RAMROD for 15% off....


Shoulder Disco's
PAPS
Yoga Wheel
Couch Stretch


Bench
10/BAR
10/95
8/135


Core sets
3/186
3/186
3/186
3/186
3/186
3/186
3/186
3/186



Side Delt Machine
10/110
10/110
10/110


PAPs x2 Green band
12
12
12


Banded Face Pulls x2 Green
10
10
10


Arnold press
10/30
10/30


Circuit
Rope Press Downs
10/110
12/110
14/110


Hanging Leg Raises
10
12
14


Curls @60lbs
10
12
14


Shrugs @150lbs
10
12
14

 

[CellWarrior]

Week 5
www.Benchprogram.com
Heavy Day, but overall Lighter Week..

Just Started 3rd week of Epi-Andro Dosed @1.3ml 3x Daily

Weight up to 192lbs..
Heaviest I've been in a years.Holding just a bit of water, but still have ABs.




Since I hit a 3 new PR's by week 4. I went had and upped my overall PR to 320 and reset the Program. Still cont. from Week 5 thou.

This week as an over all Lighter week.

Workout
Shoulder Disco's
Couch Stretch
Yoga Wheel


Bench
10/BAR
10/95
10/135
5/185
5/225
1/255
1/275

Single
1/296

Core Sets
5/265
5/265
5/265

Close Grip bench
8/205
8/205

Lat Pulldowns
12/130
15/130
12/130

Flyes Machine
12/150
12/150
12/150

Pullups
6
7
7

Pulldown ABs
15/130
15/130
15/130
15/130

Hanging Leg Raises
15
15
15
15

 

[CellWarrior]

Week 5
Ed Coan Deadlift Program
Weight 192lbs


Supplements
LG Sciences Epi-Andro
Warrior Labz Stano-Drone
Warrior Labz Cycle Support
NEO Force BCAA's


Doing a short 4 week Burst of some weaker PH's. Wanting to get closer to 200lbs and start cutting back down to 185ish slowly.


Deadlift Night... 5th week seems to be a bit lighter then the last couple of weeks. Which was fine with me. My TFL has been a booger these last few days. Didn't feel it at all during Deads. So I'm hoping a couple more days before Squats will be enough.




Workout..
Deadlifts
10/135
10/185
5/225
5/315
3/365


Core Sets
3/400
3/400
3/400



More Deads
3/325
3/325
3/325
Video is actually another set of the 400s.. Loaded the wrong Video





Power Shrugs
5/285
5/285
5/285


Underhand Pulldowns
5/130
5/175
5/205 (Freakin tough)


DB Rows
5/75
5/95
5/110



Good Mornings
5/135
5/155
5/155


AB's
100 Pulldown ABs @130

 

[CellWarrior]

Simple Fluff and Puff day...

Alt. DB Curls 3x12 @ 30-40lbs
Rope Pressdown 3x12 @ 100-140lbs

Guillotine Press 3x12 @ 155
Seated Bench BB Wrist Curls 4x15-20 @ BAR-65lbs

Foam rolled TFL and Stretched..

 

[CellWarrior]

Bench
Heavy Bench Day
Week 6 of the www.benchprogram.com
Weight 194lbs

Pre-Workout - GATs New PMP

Workout
Bench Press
10/BAR
10/95
8/135
5/185
3/225
1/255
1/275

3/305 - PR
Besides the First Rep. Not bad..Damn wrist Wrap gave loose. Time for new ones.


Core Sets
3/275
3/275
3/275
3/275
3/275

Banded Pressdowns 3x12
Banded Pull-a-Parts 3x12

Only had a limited about of time. Lifted during my lunch break.

 

[CellWarrior]

Week 6
ED Coan's Deadlift Program
Weight 192lbs (Slacker)

Due to back being tender still. I belted once I hit 365 and I pulled Sumo.

I also just did Deadlifts Only. I didn't hit any of the extras after.

So it was a simple straight forward night. Started at 10pm finished by 10:30ish.. Warm ups and all.

Deadlifts - ALL SUMO
10/135
10/185
8/225
8/275
5/315
3/365
1/405

Core Set - Wasn't hard. 2nd Rep got out of my groove, but pulled it back in.
2/425


Speed Pulls 120sec Rest Periods
3/350
3/350
3/350


DONE and GONE...

 

[CellWarrior]

Week #6
www.Benchprogram.com
Light Bench day and Shoulders


Today was a lot of Super setting...


Shoulder Disco's
Couch Stretch
Yoga Wheel - This one simple tool has been the best thing for my Bench in a while. From this position all you have to do is let gravity pull your butt/hip down for a gentle stretch all at the same time opening up your Chest and upper back.

Bench
10/BAR
10/95
5/135
5/155
3/175


Core sets..All paused and Pinky on inner Ring..very narrow for me..8x3
3/195
3/195
3/195
3/195
3/195
3/195
3/195



3/195 - 10sec Pauses.. Just for fun

Machine Side Raises
10/110
10/110
10/110


Front Cable Raises
10/30
10/30
10/30


Rear Delt Machine
10/80
10/80
10/80


Shrugs
12/200
12/200
12/200


AB Pulldowns
20/130
20/130


Hanging Leg Raises
15
15

 

[CellWarrior]

Haven't posted in a Few Days..

Deadlifts went ok 425x2 Sumo, Squats felt better. Wrapped up and worked up to around 400 this week. TFL is still tight, but I think it's getting better. I think it may be caused from a muscle imbalance. Going to add in some single leg stuff and strengthened the right a bit more.

Going to just log Last nights and be caught back up..

Week #7
www.BenchProgram.com
Heavy Bench Day

All worked in between warm-ups
Yoga Wheel
Couch Stretch
Shoulder Disco's

Bench
10/BAR
10/95
8/135
5/155
3/185
2/225
1/255
1/275

BIG PR HERE
3/315


Working Sets
3/280
3/280
3/280
1/280 - Shut Down.. Right shoulder started to hurt. Should have backed off these down to 225 or so. Since I turned my Heavy Single into a triple..

Rear Band Pull-a-parts
3x12

Underhand Grip Pulldows
10/130
10/130
10/130

 

[jswain34]

Congrats on the PR man!

 

[CellWarrior]

Week #7
Ed Coan Deadlift Program

Felt pretty good today.

Deadlifts
14/135 - 1/2 Sumo/Conv.
10/185 - 1/2 Sumo/Conv.
10/225 - 1/2 Sumo/Conv.
6/275 - 1/2 Sumo/Conv.
4/315 - 1/2 Sumo/Conv.
2/365 1/2 Sumo/Conv.
2/405 - 1/2 Sumo/Conv.

Worked up to....
455x2 Conv.

Speed Sets
3/370
3/370
3/370

Leg Ext.
10/50 - Right Only
10/50 - Right Only
10/50 - Right Only
10/50 - Both

Leg Curls
10/50 - Right Only
10/50 - Right Only
10/50 - Right Only
10/50 - Both

DB Shrugs
10/100s
10/100s
10/100s

DB Rows
10/70s
10/70s
10/70s

Underhand Pulls ups
10
5

 

[CellWarrior]

Arm Blast today...

Supplements today...
Pre-Workout - APS Mesomorph 1 rounded Scoop
Post Workout - APS Isomorph 28 Whey Banana and Hi-tech Nitro Pro Strawberry

Workout
Alt. DB Curls............SS.............V-Handle Pressdowns
10/30...............................................12/120
10/35...............................................12/140
10/40...............................................12/160
7/50.................................................12/180

Preacher Curls Rest/Pause
85lbs - Not to Failure..
15+10+7 = 42

Bench Dips
10/BW
12/45
12/90
15/90

Standing BB Wrist Curls
25/BAR
25/55
25/55
25/55

 

[CellWarrior]

My Light bench Day Sucked... Wasn't feeling it and shoulder was still a bit beat up still. So I shut that down fast.....I spun of course on my Heavy Bench Day when it called for a 315x1 and I pressed 3. Then tried to cont. with the working sets at full weight. I should have shut it down then before the strain. Live and Learn....

Light Bench - Narrow Grip
10/BAR
10/95
8/135
2/185 - Shut Down

100 Reps of Hanging Leg Raises
3x10 Side Raises
3x10 Front Raises
3x10 Band Pull-a-Parts

Done...Not a great workout


But I made up for it last night on Squat Night..
Didn't have much time due to Pre-Workout aka Pre-workout Poops taking up 20min...:gr_chug:

So I just warmed up and worked up to some heavy Double and ended up with 2 PR's.. Depth was a little high, but close. I think I had my Stance too wide and I need to work on Flexibility some more. But felt good for having some TFL issues lately.

Squats
10/BAR
10/135
10/185
8/225
5/275+ Belt
3/315
2/365 + Wrapped

1/405


1/435 -- PR by 10lbs


1/455 -- PR by 30lbs


Rushed out and headed to work..

Taking the next 2 days off in hope for my Shoulder to feel better for heavy Bench day...

 

[CellWarrior]

Supplements of the Day

AgeForce HGH MAX Patch
AgeForce Testo/100 Patch
APS Mesomorph Pre-workout
Doctor's Best Collagen Joint Supplement
ICYHOT



Deadlifts, Program called for 475x2 and then 350 for 3x3...but I was feeling pretty good and worked up to that 475, but it was easy. So I got a bit cocky and tried to pull 515lbs. 500 is my best, but that was over a 1yr ago. I haven't been able to get anything over 500 to ever break the floor. So attempting anything over 500 and breaking the Floor. Is still an improvement. Goal for end of Year is to nail 525.

Deadlifts
10/135 - Sumo
10/185 - Sumo
8/225 - Conv.
5/315 - Sumo
3/365 - Sumo
1/405 - Conv.
1/455 - Sumo
1/475 - Sumo



The bar swung away from me and I had to pull it back in, So I think Form had a little to do with this Failed Lift. ANY POINTERS WOULD BE GREAT.

F/515 - Sumo
F/515 - Conv..Didn't break floor.

 

[CellWarrior]

Little catching up..

11-11-15
Light Arms and Mobility work..

11-12-15

Week 8
Light Bench
www.BenchProgram.com

Supplements of the Day
1.25 Scoops of MesoMorph
Shake = 1 Scoop Hitech Strawberry/1 Scoop IsoMorph Banana
AgeForce HGH patch and Last Day of the Testo/100 patch
Muscle Elements Amino PM #SleepwithMe

Light Bench Workout
Shoulder Disco's Between Sets
Couch Stretches Between Sets
DB Rotators 3x12 @ 15lbs

Bench
10/BAR
10/95
8/135
5/155
3/185
2/225

3/275
3/275
Then realized I read the wrong sheet..

3/190
3/190
3/190
3/190
3/190
3/190
3/190
3/190

Side Cable Raises
3x12 @ 25

Standing DB Presses
10/40
10/45
9/55

Banded Pull a parts Red
10
12
15

Pulldown Abs
15/130
15/130
15/130
15/130

Standing BB Wrist Curls
25/BAR
25/BAR
25/BAR

 

[CellWarrior]

Some more Log Catching up... Work as been a bit odd.. So I haven't been able to get on as much lately...

Supplements of the weeK....
Hi-Tech Pharma Whey
APS ISOMorph 28 Whey
Formutech Cotton Candy BCAA's with Beta Alanine... Love this stuff
APS Mesomorph Pre-workout - Squat Day
GAT PMP Pre-Workout - Bench Day


Squats...and Squats Only....
10/BAR
10/135
10/185
8/225
5/275
5/315

Work Sets
6/360
6/360


5/385
5/385



Then just did a few light sets with no wraps or belts.. Had to leave for work. I'm not giving myself enough time on Squat Days to get everything in. So future goal is to leave earlier to the gym on Squat Days...

2 Days OFF....

and time for heavy Bench

Yoga Wheel
DB Rotators
Couch Stretch a little
Shoulder Disco's

Bench
10/BAR
10/95
10/135
5/185
3/205
2/225
1/255
1/275
1/305
1/325 - PR


Rope Pressdowns
10/150
10/160
5/180
8/120
10/120

DB Inclines
10/55
10/65
10/75

A bunch of underhand pull-ups, Close grip Push-ups and Decline Crunches..

Had enough time afterwards to get my youngest boy in the Gym as well. (8yr) He did a bunch of Assisted Pull-ups, Crunches, Push-ups and showed him how to Goblet Squat Correctly.

 

[CellWarrior]

Deadlift Day Week 9
Ed Coan Program

Supplements of the Day
GAT PMP Pre-Workout - Nice Solid Pre-workout..recommended
Dr.Choice Cartilage
Hi-Tech Pharma Whey Strawberry
APS IsoMorph Whey Banana
AgeForce Patch HGH 2.5 months in...

Deadlifts
Wamups with Deadlifts
10/135 - Conv
10/185 - Sumo
5/225 - Sumo
5/275 - Conv
3/315 - Conv
2/365 - Sumo Wide
1/405 - Sumo
1/455 - Sumo
1/505 - sumo PR...P to the Freakin R


Core Sets
3/355
3/355

Leg Curls
10/130
10/130
10/130

Hanging Leg Curls
12
15
15

Rev. Hypers
15/90
15/90
15/90

 

[CellWarrior]

Light Bench Day
Week #9
www.Benchprogram.com

Supplements of the Day
Dr.Choice Collagen Type 1&3
GAT PMP stacked with Controlled Labs White Pipes
Hi-Tech and APS Whey Mix Post Workout

All done between Bench Sets
Shoulder Disco's
Couch Stretch
Yoga Wheel
DB Rotators

Bench
10/BAR
8/95
5/135
6/155
4/185
4/205

Core Sets
8/240
8/240


Side Delt Machine
10/80
12/80
12/80
12/80

Band Pull-a-parts 2x Green
12
12
12

Cable Face Pulls
12/70
12/70
12/70

Lower back stretches

 

[CellWarrior]

Squat Night...

I got of course on my Squat routine.. So was winging it tonight and not feeling it. Was another rushed Squat session. I need to adjust my Squat nights to a night that I'm no so busy on...

Shoulder Disco's
Squats
10/BAR
8/135
5/185
3/225 - Narrow Stance
5/275
3/315

6/360
4/385

Drop Sets all Paused.. No rest..No Wraps
5/315
5/225
5/135
__________________

 

[CellWarrior]

Well I finished up my 10 week program which was a bastard program of Ed Coan-Phil... for Deadlifts, www.Benchprogram.com for bench and The Cube Method for Squats...


I went off course and changed a few things up as I went. Over all it was a good 10 weeks. All my lifts went up and made PR's in each lift. I hit an easy 325lbs in bench. Which is a 10lb PR.. I hit a 455lbs in Squats which was a 30lbs PR and I finally pulled over 500 again in deads. With a Easy 505lbs. It was only a 5lbs PR, but It was the first pull over 500lbs in over 1.5yrs. Plus is was easy.


I have a Meet coming up in Feb or March. Date hasn't been set yet. It will be a Local meet by the APA Fed.


So I'm working on a Plan for the next few months of training to lead up to this meet. What I know I'm going to adjust for training. I want to Squat twice a Week. Bench Once (give Shoulders a rest) and Allow more time to train a day. I have been leaving the house to late and having to rush to often. This has cut out a lot of my accessory lifts.


Just need to figure out What programs I'm going to run and try and Peak for my Meet.


My weight is 191lbs with a bit of BF right now.. Guessing 12-13% AB's are their, but just barely. Going to compete at 181lbs.


My best Meet lifts are SQ-425, B-315, DL-475 =1210 The 315 was a 4th attempt for State Record. So doesn't count towards total. My goal is to nail a 1300 total at my next meet. I'm sitting at 1285 with my PR Gym lifts. Hoping the next 4 months will bring me to my goal.








Tonight's Workout - Deloading and working on my next plan... (Evil Laughing)




Deadlifts - All Hook Grip - All Beltless - All 2in Deficit - All Sumo
10/135
10/185
8/225
5/275
3/315
3/365
1/405


Power Shrugs with Trap Bar
10/200
10/200
10/200


Seated Deadlifts
10/135
12/185
12/185


I'm having issues with my Hook Grip. Not sure what is wrong. I do have small hands and my bar is 33mm. So I tried to capture my last 3 sets to show my grip.. If you have mastered the Hook Grip and see what I'm doing wrong.. SPEAK UP...


315



365



405

 

[CellWarrior]

Bench Day... Worked up to a Heavy Single, Then backed off with doubles with Slingshot... Simple Day

Got my new Slingshot and Lifting Large Parallel Breaker Wrist Wraps. Loving these Wraps. My favorite so far.

Shoulder Disco's
Couch Stretch
DB Rototars

Bench
10/BAR
10/135
10/155
8/185
5/205
3/225
2/255
2/275
1/305
1/315
1/330 - T'n'G -- PR


Slingshot
2/315
2/315
2/315
2/315


DB Inclines
10/65
10/65
10/65
10/65

Pressdowns
10/120
10/120
10/120
10/120

Hanging Knee Raises
15
15
15

Band Pull-a-parts
12
12
12

 

[CellWarrior]

Squat Day...First day lifting at my new Gym. Great Gym and really geared towards LIFTERS. Hit a new Squat PR, but forgot to video it. Did get my 475 Fail thou...lol..Next time

Supplements of the Day.. Just Pre-workout and Post Whey Shake...


Shoulder Disco's Between all warm up sets

Squats
10/BAR
10/135
10/185
8/225
5/275
3/315
2/365
1/405
1/425
1/455
1/465 - 10lbs PR.. Sunk it too...
Failed/475 - Almost had it..


Rev. Bands Small Reds
2/495
2/495
2/495


Paused Squats
5/225
5/225
5/225

Laying Leg Curls
3x10

Leg Ext
3x10

Hanging Leg Raises
3x15

Pulldown Abs
3x20 @130

 

[jswain34]

Good work man. Glad you found a better gym, that's always cool. You'll have that 475 soon, just gotta power through once you lose some of the wraps. Same spot i almost lost it on my 3rd at my last meet. Drive the knees out hard.

 

[CellWarrior]

Light Bench, Shoulders and Pulldowns..Getting used to the new gym and equipment.

Yoga Wheel
Shoulder Disco's

Bench
10/BAR
10/95
10/135
8/160

5x5 @ 225

Side Cable Raises
10/25
10/25
10/25

Rear Delts
10/70
10/80
10/90

Wide Grip Pulldowns
10/130
10/130
10/130

Hammer Strength Pulldowns
10/180
10/180

Rope Pressdowns
10/100
10/100

 

[CellWarrior]

Deadlift Night and What a great night... Just a short couple of weeks ago I missed 515.. Then last week I hit 505 for a PR... Tonight I got that 515 and it felt good.

Deadlifts.. All Sumo
10/135
10/185
8/225
5/275
3/315
2/365
2/405 + Belt
1/455
1/475
1/515 for a PR



Speed Pull
3/315
Paused just below Knees
3/315
Speed Pulls
3/315
Paused just below Knees
3/315

Above Superstted with Leg Curls
10/110
10/110
10/110

DB Rows..........Supersetted w/..............Pulldown ABs
12/140...................................................20/170
12/140...................................................20/170
12/140...................................................20/170

 

[jswain34]

515 looked easy. Good work man. Keep working on that hook grip. I just wrap my thumb around the bar then wrap my index and middle fingers around it. I've never really had to work too hard to get comfortable with hook, guess im one of the lucky ones.

 

[CellWarrior]

515 looked easy. Good work man. Keep working on that hook grip. I just wrap my thumb around the bar then wrap my index and middle fingers around it. I've never really had to work too hard to get comfortable with hook, guess im one of the lucky ones.

Thanks, It's not really a comfort issue, it just doesn't seem secure to me. Feels like it may give loose. My ordered a 28mm Bar which should be easier over the 33mm I've been using.