Stephen's Energizer Bunny Log

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    Stephen's Energizer Bunny Log


    Sup bros,

    This is going to be a log of personal accountability (feel free to offer feedback as you see fit).

    I'm getting ready for a competition in September in which I am aiming to beat a couple bench press records.

    I like logging and and it's easier to have all my noodz up here than on my phone for people to see and think "wow he's ghey" :P

    So I'll be outlining my current training and passing along theories that I always try. Also little tips I do to make certain movements more effective.

    And of course, the supplementation.

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    Current stats

    20
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    190 am weight
    and a bf that's too high :P

    Lifts
    Bench 355 (just switched back to barbell 2 weeks ago)
    Deadlift 435 (just switched my form so I am starting from scratch basically, don't laugh at me)
    And I don't max on squat, never seemed like a good idea for some reason :P tree fiddy for about 5 though
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    Noodz for Dudez. In!
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    Quote Originally Posted by Piston Honda View Post
    Noodz for Dudez. In!
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    Subba-dub
    FINAFLEX REP
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    My current supplementation is as follows:

    Creatine ~3 grams daily
    T Blast 3 caps a day
    Supp-D/Condense/Focus Xt varied dosages
    Fish Oil 2 grams
    Sometimes a morning dose of Alphamine (coffee takes too long for me)
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    Training style:

    Been focusing on the big 3 lately, got tired of the bro split. So starting with a variation of the big 3 for the first 3 days then ending the week with a back session.

    -Bench (and chest accessories) + Bis + calves/abs

    4-6 sets of 4-6 reps and then working into a heavy double or triple then dropping and working on pause reps
    Something for incline
    And a fly of some sort

    Typical bicep training

    Hack squat calve raises or hanging leg raises

    -Deadlift + hamstrings + triceps/traps

    Work into a heavy single

    Both variations of leg curls
    A good morning or stiff legged db dead

    Typical tricep work or barbell shrugs and machine shrugs

    -Squat (and quad accessories) + delts

    Work into heavy 5
    Leg press
    Leg extensions

    Arnold press
    Side laterals
    Rear delt work x2

    -Back + whatever I missed. Typically the stuff separated by /

    *If the variation was deficit deads then I would like to incorporate rack deads
    Underhand lat pulls ss normal lat pulls
    Hammerstrength row machine
    Low row
    *Bent over row high volume if rack deads are NOT incorporated.
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    I think this split will allow me to incorporate my training style to the fullest, going for power then ending with volume. It's how I've always done it and whenever I stray away I notice the difference immediately in performance and I feel smaller.

    On top of that I feel the bits and pieces get lost in the Monday-Friday bro split. This is (in my mind) going to structure everything in a more practical way.

    The only thing I am worried about is time management. Working into heavy low rep sets usually takes a long time so by no means is this set in stone if I have say a job interview or a doctors appointment etc.
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    New deadlift max 455 and climbing.
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    Now 485
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    500 meet legal
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    Vids or it never happened.
    Body Performance Solutions Representative

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    Quote Originally Posted by jimbuick View Post
    Vids or it never happened.
    It'll be on the golds gym leader board in a couple weeks
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    Quote Originally Posted by StephenGarcia View Post

    It'll be on the golds gym leader board in a couple weeks
    Don't you read good?! Vids or it didn't happen.

    Its internet law!
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    Quote Originally Posted by jimbuick View Post

    Don't you read good?! Vids or it didn't happen.

    Its internet law!
    I read gooder than you
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    I'm in for a fellow Swoldier. F*ck this sh*t up bro!!
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    I weighed in at 188.4 too, so 2.6x body weight on that pull. I'm stoked
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    Quote Originally Posted by Dr.Stri8ed View Post
    I'm in for a fellow Swoldier. F*ck this sh*t up bro!!
    Welcome! Grab a chair and lotion of your choi-I mean...
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    In bro
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    After the event weighing 188 and after 2 bags of gummy bears
    Name:  image-2301616640.jpg
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    Quote Originally Posted by drewsicle3210 View Post
    In bro
    What's been going on man? Been a while
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    Quote Originally Posted by StephenGarcia View Post
    What's been going on man? Been a while
    Yeah man, just trying to lift and grow.
    Congrats on that Deadlift, heavy stuff.
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    Quote Originally Posted by drewsicle3210 View Post

    Yeah man, just trying to lift and grow.
    Congrats on that Deadlift, heavy stuff.
    Preciate it! I won the comp with that pull
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    Quote Originally Posted by StephenGarcia View Post
    Preciate it! I won the comp with that pull
    Nice! Golds gym leaders board huh? I don't know if we have one of those nearby. You would think there would be though
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    Quote Originally Posted by drewsicle3210 View Post

    Nice! Golds gym leaders board huh? I don't know if we have one of those nearby. You would think there would be though
    I think we are the first to have one, this is their first run at it so I wanted to participate to make sure they had a second and third one cuz I think it's a good idea
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    Quote Originally Posted by StephenGarcia View Post

    I think we are the first to have one, this is their first run at it so I wanted to participate to make sure they had a second and third one cuz I think it's a good idea
    Nice pull bro. I'd love to do somethin like that, unfortunately I'm recouping a torn glute. I lost a lot of strength in my posterior chain.
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    Quote Originally Posted by Dr.Stri8ed View Post

    Nice pull bro. I'd love to do somethin like that, unfortunately I'm recouping a torn glute. I lost a lot of strength in my posterior chain.
    Thanks man, scrapping the old form for a new one was a good decision.

    Damn, glad everything is taken care of though! Be careful bud
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    So after my warm up + 3 pulls

    I hit bench
    4x5 @245 starting with pause reps and as it got harder the pause got shorter and then non existent

    Chest Press this gym has the best chest press machine ever so I could resist, that rear loaded on by Leverage I think.

    1 pps x12
    + a 25 x12
    2 pps x10
    +2 10's x10

    Incline hammerstrength the damn thing was right in front of the mirror and it was lopsided so I took all the big plates off and moved the contraption myself!

    1 pps x10
    2 pps x10
    3 pps x5 + 2 pps x8

    Cable Crossovers
    4 sets of 10 at 30 each side

    Curls
    Alternate each rep, so with 20 lbs I hammer curled right then left then the next rep was an alt curl right then left and repeat. Good stuff

    No abs or calves I was exhausted from hitting 2 of the big 3 back to back.
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    Sounds like you putting in work, I'd like to see how this turns out. Subd.
    Ideas are far more powerful than guns. We don't let our enemies have guns. Why should we let them have ideas?" - General Secretary of The Union of Soviet Socialist Republics, Joseph Stalin.
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    Quote Originally Posted by Kilo G View Post
    Sounds like you putting in work, I'd like to see how this turns out. Subd.
    Glad to have ya
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    What is pps? I haven't seen this yet, so sorry about the ignorance.
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    Probably plate per side
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    Quote Originally Posted by jimbuick View Post
    Probably plate per side
    Ok. That makes sense. Thanks!
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    Thanks Jimbob
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    Back at squats after yet another long break.

    Working on set up and taking less steps to get ready.

    Decided a slightly wider stance allowed me to get the best control, depth and power.

    8 sets of singles
    Worked up to a 355 lbs squat after 3x1 335

    Again this whole time I was messing with my footing. Hopefully next time I'll get 405.

    Then some 3x8 accessory

    Leg extensions

    And leg press

    Was supposed to hit shoulders but I decided to just do some incline db press.

    90's 2x8
    105's x5x6x7

    For USPA if I go to 181 I have a good shot on not only setting that Feds state record but qualifying for nationals and worlds at the same time. That's what I'm working towards.
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    That'd pretty sick bro, go for it. That'd b a lot of fun.
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    Quote Originally Posted by Dr.Stri8ed View Post
    That'd pretty sick bro, go for it. That'd b a lot of fun.
    I'm going to try, just gotta get the poundage a little lower. But let's say I don't improve bench or deads at all for some reason. I would only need to squat 375 to accomplish all of that. Feels good
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    Quote Originally Posted by StephenGarcia View Post

    I'm going to try, just gotta get the poundage a little lower. But let's say I don't improve bench or deads at all for some reason. I would only need to squat 375 to accomplish all of that. Feels good
    That's very doable especially parallel.
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    Quote Originally Posted by Dr.Stri8ed View Post

    That's very doable especially parallel.
    Oh for sure! My goal is honestly at this point to try and only take one step each foot to be in position! I always double guess myself and fidget
  

  
 

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