[uga24]

What's up y'all? I'm new to posting on the board. Been checking it out for a while. I had been keeping a log on another site that kinda faded away. Life is busy but I get 3 days of lifting in a week, most weeks. I usually get 3 or 4 steady state cardios in a week and usually a day of hill sprints. All of that sounds good but my diet isn't really in check. Just started looking into and implementing Scivation's C.H.A. Diet. I'm just under 15% and it looks like most of it is in the love handles. I'm 29 and been lifting for about 15 years with the last 3 being a lot more focused. I followed Starting Strength, 5/3/1, Greyskull LP, and now Lift Run Bang Getting Jacked template. I weigh right at 225 at 6'01". I'm looking to get stronger and lean up.

Today's workout:
Hammer shoulder press:
90x20
140x20
180x15
230x8

Hammer incline:
90x20
180x12
230x12
270x5

Side laterals:
20x20
20x20
20x20
20x20
20x20

V-handle press downs:
60x20
70x20
85x15
60x20

This week is a "light" week for chest/shoulders/tris and legs and heavy for back. I haven't really been doing any rep work prior to starting this program about a month ago and I really like it. It's humbling.

[uga24]

3-7-13

Front squats:
135x5
185x4
225x3
255x2
275x1
295x1
315x1

Leg ext:
80 lbs x 5 sets x20

Single leg press:

180 lbs x 4x10

Standing calf raises:

90 lbs x 2x25
180 lbs x 2x25
270 lbs x 2x25

[uga24]

3-8-13

Deadlift:
225x5
275x4
315x3
365x2
405x1
415x1
425x1

Stiff legged DL:
70x10
80x10
90x10
110x10

Weighted chins:
+60x4
+70x3
+80x3

Cable curls:
35x20
45x15

[uga24]

Squat:

225x5
275x4
315x3
365x3
385x3
405x3

Press:

135x10
145x8
155x6
185x5
195x5
200x5

Deadlift:

225x3x8

[uga24]

One legged squat:

Body weight x5x10

Bench:

225x5
275x4
315x3
225x2x8

Db rows:

120x3x5

[uga24]

Front squat:

225x5
275x3
315x1

Deadlift:

225x3x8

Hammer incline:

180x10
270x6
360x5

[uga24]

Front squat:

225x5
275x3
315x1

Deadlift:

225x3x8

Hammer incline:

180x10
270x6
360x5

[CountryLiftin]

How does this new templete, the lift run bang, work?

[uga24]

It's 3 days of week lifting with Monday being chest/shoulders/tris, Wednesday is legs and Friday is back/bis. One week is heavy chest/shoulders/tris and legs with back being "light" then the next week is "light" chest/shoulders/tris and heavy back. Light is a relative term here as it doesn't mean the weight is light, just that a movement is used that probably cannot be loaded as heavily as the "heavy" day movement. For example I squat on heavy days and front squat on light days. I work up to 3 heavier singles on the main lift of the day and keep the auxiliary/assistance lifts in the 10 to 20 rep range. Last week I just felt like squatting everyday so I worked around that and didn't follow any template. I hope that gives you a little bit of insight into the template. If you have any questions please ask.

[CountryLiftin]

Nice, sounds good to me, that was a good explanation. Sorta of like 5/3/1 w/ different splits and timing obviously but uses the same concepts for weight/ assistance work, rest time etc, just in a different form. Sounds pretty cool.

[uga24]

Yeah actually a lot like 5/3/1. One main lift with progression and some assistance work that compliments that main lift. I appreciate you checking my log out and the interest.

[uga24]

Press:

205x3x5

Bench:

225x5
275x5
275x6
225x10

Upright rows (cable):

60x5x10

Cable single arm reverse press downs:

20x5x10

[CountryLiftin]

Solid bench

[uga24]

Thanks dude. Been thinking about cutting bench out. My shoulders hurt all the time and it feels like I'm getting weaker. We will c after the next few workouts. Maybe I just need to eat more.

Squat:

225x5
275x4
315x3
365x2
405x1
315x10

Hack squat:

90x5x10

Leg press:

360x10
450x10
540x10

Lunges:

45x2x10

Calves:

180x8x25

[uga24]

Stiff leg dl:

70 lbs x10
90x2x10
100x8
110x5

Hammer pull downs:

90x20
180x15
270x8
230x10

Glute ham raise:

3x10

Db curls:

50x3x8

[CountryLiftin]

Try taking some time off, or deloading for bench. And also figure out what is causing it.

Solid squats the other day.

[uga24]

Hey Country thanks. I think I'm going to take some time off from flat bench and see if that helps. Took last week off all together and it feels pretty good.

30 min walk to warm up

Hammer incline:
90x10
180x10
270x10
320x6
360x4

Treadmill sprints:
30 sec on/ 30 sec off for 5 min.

Press:
185x8
135x12

Jump rope for 5 min

Seated db curls:
35x3x10

[CountryLiftin]

Glad it's feeling better. Just keep working.

[uga24]

Deadlift:

225x12

Squat:

225x12

[uga24]

Press:

205x5
210x5
215x5

Hammer bench:

180x10
270x6
320x3
360x1
270x3

Db cleans:

35x5x10

Press downs:

65x5x20

[uga24]

Squat:

225x5
275x4
315x3
365x2
405x1
405x1