Journey to 400 and 600

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  1. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Oct 2008
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    116
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    Lv. Percent
    11.48%

    Wednesday March 25th, 2009

    Bench Press (20 minutes, 275 lb, 6 reps/set)
    275 for 3 clean sets, 225 for 4 speed sets (of 6)

    ˝ Close Grip *******s (20 minutes, 225 lb, 6 reps/set)
    10 total sets

    Strict Barbell Standing Military Press (15 minutes, 100 lb, 6 reps/set)
    10 total sets

    Strict Curl Grip Pull-Ups (10 minutes, 45, 30 lb, 6 reps/set)
    3 sets at 45, 2 at 30

    Overall a good day, felt a bit off, but pushed through it, the clean 275 for 3 sets was better than last week, so that’s a plus.

  2. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Oct 2008
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    Lv. Percent
    11.48%

    Thursday March 26th, 2009

    Jump Rope Intervals
    5 x 15 seconds, 15 second rest
    5 x 15 seconds, 15 second rest

    Bench Press
    135 x 1
    185 x 1
    225 x 1
    275 x 1

    Barbell Strict Curls (30 second rest between sets)
    70 x 10 x 4

    Jump Rope Intervals
    5 x 15 seconds, 15 second rest
    3 x 10 seconds, 15 second rest, 3 x 10 seconds, 10 second rest

    Just getting a little cardio in, really love the jump rope. I feel that I get so much more out of doing 10-15 minutes of jump rope intervals than I would on any treadmill or cardio machine. The bench was just to see how I felt after yesterdays shelling, and the curls are usual.
  3. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Lv. Percent
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    Friday March 27th, 2009

    Deadlift (20 minutes, 405 lb, 6 reps/set_)
    6 total sets in time

    Good Mornings (20 minutes, 185 lb, 6 reps/set)
    8 total sets in time

    Wide-Grip Cable Rows (15 minutes, 18 plate *, 6 reps/set)
    14 total sets in time

    Hamstring Curls (10 minutes, 125 lb, 6 reps/set)
    8 total sets in time

    Today was a great day. The deadlifts felt really strong, and the Good Mornings felt stronger than ever, completing 8 sets with 185 is a lot. The rows were great, and the hammy curls as a finisher were tough. Overall, this ranks in the top 2 days of this program thus far, and marks the completion of week 3.
    •   
       

  4. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
    Join Date
    Oct 2008
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    81
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    116
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    8
    Lv. Percent
    11.48%

    Sunday March 29th, 2009

    Barbell Side Bends
    95 x 6 LR
    100 x 6 LR
    100 x 6 LR

    1 Arm Deadlifts
    135 x 5 LR
    185 x 3 LR
    135 x 5 LR

    Swiss Ball Cable Twists
    6 x 8 LR
    10 x 8 LR
    10 x 8 LR

    Speed Dumbbell Twists
    15 lb x 50 (x 3)

    Speed Bench Press
    135 x 3, 3 sets wide grip, 3 sets normal grip

    Wanted to hit some core today, since this week is somewhat of a deload week, I figured that doing some wouldn’t be too bad.
  5. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Monday March 30th, 2009

    Back Squats
    225 x 6 (7 sets)

    Leg Press
    8 plates x 6 (10 sets)

    Leg Extensions
    175 3 second eccentric (5 sets)

    Today begins the deload week where I take the volume and weight down a notch in preparation for maxing out next week before my small knee surgery.
  6. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Thursday April 2nd, 2009

    Side-Bridge Cable Rows/Dumbbell Double Swings
    7 x 10 LR/40 x 6
    8 x 10 LR/40 x 8
    10 x 10 LR/40 x 10

    Barbell Complex (2 reps)
    135 lb – Deadlift, RDL, High Pull, Row, Clean, Front Squat, Push-Press, Back Squat 2 time

    Wide-Grip Pull-Ups/Dumbbell Double Swings
    2 x 10/2 x 40 x 10

    Barbell Side-Bends/Decline Dumbbell Power Cleans
    3 total sets
    95 x 6 LR/25 x 8

    Just hitting the core and some back today.
  7. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Friday April 3rd, 2009

    Hell Complex (135, 2 reps/set)
    5 sets in 10 minutes

    1-Leg Decline Sit-Ups/Double Dumbbell Swings
    1 x 10 LR/40 x 6
    1 x 10 LR/40 x 6
    1 x 10 LR/40 x 6

    Just doing a complex and some core work…Tough, took little time, and got a lot done, great overall morning.
  8. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    PM Strength Workout:

    Back Squat:
    135 x 5
    225 x 3
    275 x 2
    315 x 2
    350 x 2
    365 x 2
    385 x 2
    405 x 1
    405 x 1

    Single Leg Box Squats
    BAR x 5 LR
    55 x 5 LR
    55 x 5 LR
    55 x 5 LR

    Went in with the goal to work up to about 90 % of my squat max and did just that. I was thinking that 385 wouldn’t be easy, but to my surprise, 405 felt as if I could have done 5 or more. My squat has improved drastically in the past few months, I’ll be nearing 500 soon.
  9. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Lv. Percent
    11.48%

    Sunday April 5th, 2009

    Session 1:

    Bench Press (90 % of max, sets of 1, 30-45 seconds rest)
    305 x 1 , 10 sets total, 30-45 seconds rest

    Decline Bench Press
    225 x 6
    235 x 6
    245 x 5
    255 x 5
    225 x 6

    Session 1 went well. Got 305, without a spot or lift off for 10 sets of 1 relatively easily. I stopped at 10 because I figured that if the goal was to get 8-10 it would be wise not to push it too much. Also, I have to get back in there in about an hour and a half or so for session 2 which seems pretty tough. Did the icepack pre-workout on the abdomen, that Thib suggested, can’t tell if it worked or not, but I’ll see since I won’t be able to in the next two sessions. See you all in about 2 hours again hah.
  10. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Sunday April 5th, 2009

    Session 2:

    Bench Press (Cluster set bench press w/ 90 %)
    305 x 5 (10-15 sec rest between repetitions)
    4:00 Min Rest
    305 x 5 (10-15 sec rest between repetitions)
    3:30 Sec Rest
    275 x 5 (10 sec rest between repetitions)
    3:30 sec rest
    275 x 5 (10 sec rest between repetitions)

    Standing Barbell Military Press
    135 x 4
    185 x 4
    160 x 4
    145 x 4
    135 x 6

    Session 2 went well, got only 2 sets with 90 % of my max on the cluster sets, then dropped it down to about 80 % for the remainder. The military presses felt good, and I don’t feel too bad yet. Ready to go into session 3 already, but I’m gonna take a longer break between this one, maybe 2-3 hours. Until session 3…
  11. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Sunday April 5th, 2009

    Session 3:

    Bench Press (Drop – Set Cluster, 95 % - 90 % - 85 % - 80 %)
    320 – 305 – 290 – 275 – Performed 1 repetition at each weight, dropping down.
    3 sets completed

    Dumbbell Floor Triceps Extensions
    52.5 x 6
    65 x 4
    60 x 6
    55 x 6

    The bench press drop set went really well, and the 320 actually was really easy, felt like I could have banged out 3 + reps. The weights and percentages seemed to be right on for the drop set, each became progressively tougher and once I reached 275, it felt harder than the first rep at 320. Overall, a great day, very tiring though and can’t say that I have ever had a 3-a-day at the gym before, but am pumped for the next workout. I’ll see you guys tomorrow with CORE!
  12. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Monday April 6th, 2009

    Back Squats
    135 x 3
    225 x 3
    275 x 3
    315 x 2
    350 x 2
    390 x 1
    390 x 1

    Pistol Squats
    3 x 5 LR

    Low-Cable Twist Squeezing Swiss Ball
    7 x 8 LR
    8 x 8 LR
    9 x 8 LR

    Barbell Side-Bends
    25 x 6 LR
    35 x 6 LR
    35 x 6 LR

    1-Legged Decline Sit-Ups
    12 – 8 – 4 LR x 1

    Just did some relatively easy legs and hit the core today. Getting ready for tomorrow which is the second day of Thibs program. See you guys tomorrow.
  13. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Tuesday April 7th 2009

    Bottoms – Up Bench Press (3 inches from chest)
    275 x 3 (5 sets)
    280 x 3 (1 set)

    Iso – Relaxation Bench Press (3 second pause on chest, explosion)
    165 x 3 (1 set)
    155 x 3 (8 sets)

    Lat – Pulldown
    15 x 6
    17 x 6
    20 x 4
    20 x 4
    14 x 6
    E – Z Bar Curls
    75 x 6
    85 x 6
    95 x 6
    105 x 6
    115 x 6

    Seated Row To Neck (Towel)
    6 x 8
    7 x 8
    8 x 9

    The second day on the program went really well. The recommendation for the Bottoms up bench press was 80 – 85 % and I utilized about 82.5 % of my max relatively easily. The exercises went well, I had a great overall workout. Ready for the Workout on Thursday where I’ll be doing Negatives.
  14. New Member
    evanpiercey's Avatar
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    5'11"  220 lbs.
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    Wednesday April 8th, 2009

    Pike-Pullups
    2 x 10

    Swiss Ball Twists
    30 x 12
    45 x 12
    45 x 12
    45 x 12

    1 – Legged Situps
    12 – 6 x 2 LR

    Deadlift
    500 x 1 (worked up to)

    Just wanted to hit some core today. Worked up to 500 in the deadlift, and it wasn’t easy haha. That’s what I get for not going over 405 on the deadlift for about a 2.5 months though, It will come back fast.
  

  
 

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