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Stephen's Energizer Bunny Log

TheSaiyan

TheSaiyan

Well-known member
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.
 
Current stats

20
5'10
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
 
Noodz for Dudez. In!
 
Subba-dub
 
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)
 
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.
 
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.
 
drewsicle3210 said:
Nice! Golds gym leaders board huh? I don't know if we have one of those nearby. You would think there would be though
Click to expand...

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
 
StephenGarcia said:
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
Click to expand...

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.
 
Dr.Stri8ed said:
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.
Click to expand...

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
 
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.
 
Sounds like you putting in work, I'd like to see how this turns out. Subd.
 
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.
 
Dr.Stri8ed said:
That'd pretty sick bro, go for it. That'd b a lot of fun.
Click to expand...

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 :D
 
Back

Decided some low volume deads would be nice

3 reps-
135
225
315

4 reps-
405
405
405

1 rep
455
1 rep
405

Under hand pulls
4 x8 going to 200 lbs

Iso Lateral Low row
3 x8

And triceps

V bar press downs

A bunch of warm ups
Full stack plus 20
10x10x8

Bent over overhead tricep extension?
I think that's what it's called
110x10
130x10
Full stack x10

Now it's straight arm cable pulls owns (like a cable version of db pullovers)

Full stack 3x8
 
Subbed!
 
In.
 
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