I can't wait to see this one...
Very nice looking numbers so far man.
First, I'd like to thank RenegadeRows and the Controlled Labs team for allowing me to log this. I haven't run a supplement log in awhile, but I've had a training log up for about 7 straight months. In that time, my strength has exploded to levels I've never even approached. This is partially due to being finished with school and working at home and also from lifting off and on with powerlifters.
These are my main lifts and everything done is to increase my strength on these. It's hard to explain my training, but it's basically a linear periodization with a little twist.
Mon: Squat, Conditioning
Tues: P-P, BJJ
Wed: Light Cardio
Thur: Deads, BJJ
Sat: Bench, Conditioning
I can't wait to see this one...
Very nice looking numbers so far man.
I did yesterday's session about 2 hours before the WF made it to my doorstep (UPS takes forever to deliver here), so I won't have a real session with it until Thursday when I go do Deadlifts and BJJ in the evening.
My diet got a little too relaxed lately (I have to quit hanging out with so many powerlifters), but I was getting far too bloated and my belt was getting snug. However, I will still have some cheat meals throughout the week (probably the day before squats and deads for the extra bloat/cushion) as I am pretty damn sure that the extra calories, despite not being overly clean, have been a factor in my strength growth.
What am I going to do until Thur?!?!?!?!?
Do what I did: eat anmeal at Olive Garden to get some extra bloat for tomorrow
Walking DB Lunges: 60x12, 60x12, 70x12, 70x12
Good Mornings: 115x12, 135x10, 135x10, 135x10
Hanging Leg Raises/Kneeling Cable Crunches: BWx12/130x20, BWx12/160x15, BWx12/160x15, BWx12/160x15
Well, I was severely disappointed in this session, but it all started last night when I, somehow, managed to tweak my lower back during...*ahem*...intimate time with the wife. I had no burst and was in a lot of discomfort. I tried to shake it off and go for it anyway, but it just wasn't in the cards. I regrouped and hammered out my assistance work and it went really well. Good pump in the thighs, which isn't normal, and I was able to really focus in on the arch during the GMs.
Taste is excellent; not chemically or unpleasant at all
Mixes very well
Good energy off of just 1 scoop (I wanted to assess efficacy and start low)
Increased sweat and pump
I'll be using 1.5 scoops tomorrow as it didn't have enough kick for my liking. It still provided some good energy, but I need a bit more these days with the extra conditioning and BJJ.
Took a min to find, subd. How how did you ever get your bench up so fast? GRRRR
Wide Pullups: BWx6x4
Wide, Neutral Pullups: BWx5x3
Flat DB Press: 70x10, 80x10, 90x7
Close, Neutral Pullups: BWx5x3
JM Press: 135x10x4
BB Curls/Pressdowns/TYI: 95x8/160x20/20x6, 95x8/160x20/20x6, 95x8/160x20/20x6
I moved my bench session to a day earlier because I'm moving this weekend. The actual benching was more about getting the groove and really popping my elbows out after I push the weight off my chest. Now, after that, the WF started to really kick-in. I usually don't get into these sessions too much because I'm not driving out huge weights, but I was all kinds of fired up starting with the second round of pullups (BTW, everyone should do pullups between sets of pressing). I was sweating my ass off, grooving to my training playlist, and got an pump again, especially in the traps and delts. So far, I really like what I'm feeling from this. The old version gave me about the same level of energy, but the focus on this one is more for me.
I had to push my squat day back a day. The move really took a lot out of me over the weekend.
Hell ya, moving is no joke. I've done it enough to know that your toasted for about 2 days after!
Box Squat: 225x3, 225x3x3 (w/ average bands)
Good Mornings: 135x10x3
Standing Cable Crunches: 85x15, 100x15, 115x10x2
40Mx10 (60s rest between sprints)
Wow...this day took everything out of me. The squats were a nice technique session, but the box squats were awesome. The band tension at the top was somewhere 180lbs for about 405 total lbs. As a result, I really had to keep EVERYTHING tight and explode off of the box. Well, I was really able to do so and my technique was smooth with the initial burst coming from my glutes and hips.
I did the Prowler session about an hour later after having to run a quick errand and getting caught in some traffic. My hams started to tighten up, but I was actually accompanied this session and he kept me going. Towards the end, I felt as though I was starting to overheat (I was outside in TX heat at about 4PM), but I finished the last 2 sprints. I got a nasty case of Prowler flu afterward and it took me about 30 minutes to come back to Earth.
Care to share some tips to how you plan your sessions and pick what and when you decide to add box squats, me work, de work, and progressive work?
My progression is really hard to explain as part of my major jump in strength has been due to improved technique in all the major lifts. As far as overall powerlifting goes, I am still a novice and am constantly improving and learning with each session.
Wide Pullups: BWx8x3
One-Arm T-Bar Rows (amount added to bar): 90x15, 115x15, 125x12, 125x12
Dips/Neutral Pullups (wide): BWx20/BWx10, BW+25x20/BWx10, BW+45x15 (PR)/BWx10
Close-Grip Pullups/Rear Flys: BWx8/50x12, BWx8/50x12, BWx8/50x12
Energy was through the roof during this session. In fact, I had to deliberately slow myself down to allow my body to adequately recover between sets because I was flying through everything. The PR on the Push-Press was the heaviest weight that I have ever lifted, but I had a higher equivalency last week with a 205x5 effort. However, the dips was the most reps that I have done at both this weight and attached weight. I usually bang out somewhere between 7-10 reps with 12 on a good day, but I hit a nice groove on this and kept pumping them out. Speaking of pumps, the dips gave me a huge one throughout my chest, delts, and tris.
So far, I'm enjoying this run and I'll be fully rested for next week's training after this weekend.
Congrats on the mulitple prs!
I was dead set on going a full ME on this day and that's what I did. Warming-up was smooth until I went up to 405 and then the reps slowed down a bit, but still didn't have a hitch in the movement. 425 was a little tougher, but it came out without any real strain. 455, however, is when things went a little awry. In hindsight, this was my true ME for this day since I had to really fight it the first 6", which is my sticking point on the lift. If I can get it just past that, then I can complete the rep. I put more weight on the bar to try to set a 5lb PR (PR is 475, which was set a few weeks ago). However, I couldn't even budge the damn bar on either of my attempts and I really had to stretch out the kinks that I got in my hip flexors and lumbar from the day. All-in-all, it was a decent session as it was just the 2nd time that I have pulled 455.
Energy was really good and I usually never get a sweat during these kinds of sessions, but I was quite drenched. I kept having to re-chalk my hands because I was sweating s much from my palms and forearms.
2-board Bench Press
365x1 (reverse black bands)
Kneeling Pressdowns (w/ Fat Gripz): 105x15x3
Dizenzo Rows: Heavy Band x 15, 2-Heavy Bands x12x3
Light Band Pullaparts: 4x15
A bit of a maiden voyage on this session as I haven't done much training with boards. I was amped up despite training at 9AM for the probably the 3rd time in a decade and was definitely in a much better mood than I should have been considering the time and how little food I had in me. I didn't want to stop training, but my coach told me I was done and I am in no position to argue with a pro about when I should stop for the day. Plus, I'm still working out a few kinks in my technique (mainly the drift and speed of my descent), so it was probably for the best. The Dizenzo rows left a gnarly tightness along my lower lats, specifically the medial area, that I had to roll out immediately after I was done training.