Moving To New Heights

TheMovement

TheMovement

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New Year, reestablished goals and a renewed motivation!

Starting up a new log with the year to keep myself accountable for my own progress. I frequent the gym almost all days of the week with heavy, light, and assistance recovery days planned throughout. Looking to compete in my first RAW Comp on the 25th and I cant wait to put it all on the line. Just my start towards something greater.

I stand 6'3 and am currently <230lbs. Hoping to compete at the 220lb class and hopefully break the strict curl record for both the 220 and 242 weight classes. I think its possible I just have to train it more often. I train and workout at a YMca where almost everything is frowned upon but I make things work. Hopefully will continue dropping on down as I cant complain for an instance at the results Ive been able to see thus far.

Supps I am currently using:
PRIME: Maybe going to the 6/9 protocol soon depending on a few factors
Forskolin-95: Loving it so far, and no noticeable decreases in strength (100mgs a day)
Alphamine: Use Early morn and 2 hrs post lunch
Recompadrol: whenever heavy carbs are consumed, cant attest to its full value yet
Yok3d: I love the pump
Amino IV: every leg, chest, and back day will have some of this on hand
Orange Triad: Multi everyday
Condense: Whenever I want sick vascularity
Jack3d Advanced: My current go-to PWO, just fits every occasion

Supps I may cycle in after learning more about them:
Shift
Micronized GMS (Not too many ideas as to its usage with Creatine or better on its own)
Methyl Synephrine I havnt an idea
Leucine Tabs- Some extra I got on sale may use
Cellucor Creatine- Just avoiding until after show
BioGrow: Wondering if PF3 is the same thing and or better?

Plenty others just laying around but ehh they may make an appearance late in the game

As far as programming it is still in the works as I wont have my laid out plan ready until after my meet but am steadily working on it. I prefer volume, heavy "weight" and more volume. Ive been told several times that I do "too" much, but its just another days hard work to me. I love rocking the weights and getting the job done as well.

Always looking for constructive criticism and feedback as this journey is a lifelong one and I cant see myself slowing down anytime soon.
 
TheMovement

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Started the year off with quite possibly the hardest leg day of my life, will update and fill in another time as its getting late and been making Select Snickerdoodle pancakes all night.
 
herderdude

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Let's do this, big man!
 
TheMovement

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01/01/14

Legs Like Never Before

Literally did almost 400 reps worth of leg reps and I made everyone count, tons of pauses, TUT, and explosiveness around every corner. Simply wanted to get this hell day over!

Started off on the spin bike for 10mins and walking lunges afterwards

Hhmmmm no ones using the Squat rack on day one.....guess I will show it some love

Deadlifts:

Deficet:
135x10
225x10
275x10
315x10 took awhile with resets on every rep

8min break with Strict Curl Work

Strict Curls:
110x10
130x5
145x5
150x2
155x1
160x1
165x1
170xFail Man I want to break this record so bad!

Conventional Deadlifts:
365x3
405x3
435x3
455x2 Just worn down

Front Squats:
135x15
135x15
135x15

Back Squats:
225x15
225x15
225x22 PR and Gut check, sweats rolling off my face

Hip Adduction:
295x20
295x20
295x20

Hip Abduction:
145x20
165x20
185x20

Leg Press:
478x15
478x15
568x20
568x20
568x15
568x15

SWB Ham. Curls:
x12
x12
x12

On this day not another rep was possible and honestly loved it.

Started PRIME today and cant wait for the 3rd week to get here
 
TheMovement

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01/02/14

Continent Chest Routine....

Kid told me that 2day and ya know I can did it lol

Pec Fly WmUp:
205x20
205x20
205x20

Bb Bench:
135x10
225x10
275x8
285x8
295x8
295x8
295x9 Was a good rep will bump up weight next week for my 6rep series

Incline Db Press:
80x10
90x10
120x8
120x8
120x8 Ugh it is what it is didnt want to overdo it

Cable Flys:
35x12
42.5x10
50x10
50x10

Decline Db Press:
80x10
90x10
100x10
100x10
100x10

Dips:
x15
x15
x15

Pullovers:
60x12
75x12
85x12

Incline Champagnes:
75x10
75x10
75x10

Diamond Pushups w/ Clap at the top
x12
x12
x9 Ugh almost lost a wrist lol
x10

Alt. Db Curls:
50x10
55x10
60x10

Several other Db exercises to finish em off. Just honestly cant remember all the weights. I went ahead and bumped up to the 6/9 Protocol early as to make the most of it while using Forskolin-95 at the same time. Hoping this stack is worth while. Higher carb day but still liking what I am seeing. Will have an update pick soon hopefully.
 
TheMovement

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Been a long week with crazy stuff hitting around every corner. Havent missed a step in the gym but will just start from here as Sunday is always a leg day for me. Damn resolution's are already on their way.
 
TheMovement

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LegPlosion!

15mins -

Started off with static stretching while I talked with a few of the areas teens about terrible decisions. Old ppl bug TF outta me but whenever these guys want to have a serious talk I will always be all ears.

Front Squats: Deep depth sumhow today much lower than usual and no pain or wraps but still nowhere near as heavy yet until my last set I got crazy ideas
135x12
185x12
225x12
315x10 PR as I remember hitting only 5reps over the summer. Both PRs were without wraps and out of the blue so will try a max out session later on.

Speed Deadlifts: Reset Every 5 reps to rethink form
225x15
245x15
265x15
285x15
315x12

Sumo Deadlifts: Just not for me, dunno why and no one "in-house" to critic as I go so will keep them to a minimum
225x3
275x3
315x3
335x3 Idk not hard but not efficient to me either

Leg Press: kept it light as the guy training with me was gassed and obviously pushing his last leg
478x15
478x15
478x15
478x15

Db Deficit Deads: Alt. Hand every 3 reps
90x12
100x12
100x10
100x10

These are freaking awesome and love doing them. Just the best way for me to really feel movement through my posterior chain and feel everything being put together. Hoping it translates over to the rest of my lifts soon.

Hit the Crosstrainer for 10mins then the Sprint Bike for 12mins both on sprint programs and 2 min cooldowns after. Overall an awesome day and enjoyed it.

Currently Prime, Alphamine, Jack3d AF, F-95, OTriad, are still my staples and loving it still 228 atm but next week is a new week.
 
TheMovement

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Chest on Chest on Chest!!!

National holiday and work right after so F! a Wm

Db Bench: 3 slow reps followed by 7 reg
75x12
100x10
110x10
110x10
120x10 Man these were heavy today

Incline Bb Bench:
135x15
225x10
275x6
315x1 Just wanted to see If I still had it

[video=youtube;qsMNBKtL378]http://www.youtube.com/watch?v=qsMNBKtL378&feature=youtu.be[/video]

Low Cable flys:
35x10
35x10
35x10
35x10

OH Tri Ext: Seated Db
75x12
75x12
75x12
75x12

High Cable Flys:
30x10
42.5x10
42.5x10
42.5x10

Dips: Bw
x15
x15
x15
x15 5sec hold every 5 reps

3-way Pushups: Wide, Narrow, Close
6,6,8
8,8,8
8,8,8

That finished a good day. Only ate subway today and didnt mind it was free food lol. Stuck with my usual dosing on PRIME and F-95. Used 2 scoops AF Jack3d and 1 scoop Alphamine. 5 caps of Yok3d and this was a great day shame I had to cut it short but Im glad also.
 
TheMovement

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Back Attack

Really wasnt feeling it tonight, was very tired after work. No PWO and just used my day to day staples as I am burnt lol

WmUp: Bw Pullups
x12
x12
x12
x12
x12

Lat Pulldowns:
140x15
140x15
160x12
160x12
200x10

Kayak Rows:
40x10
40x10
50x10
50x10

Low Cable Row:
180x10
180x10
200x10
220x10
260x10

Db Rows:
80x12
100x12
110x12
120x12
120x12

Bb Rows:
135x15
225x10
225x10
225x10
135x15

Finished with some easy pulls on the machines and rode the bike for 15mins. Lifts were strong but no motivation and I yawned way to many times so I just kept everything rolling. Cant wait to get this behind me ASAP!
 
TheMovement

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Todays leg day was SICK!

Wanted to max out above parallel and see where my squats gotten and I must say that im impressed.

I warmed up legs and started well

Bb Back Squat: Just above Parallel
225x5
245x5
315x5
365x3
405x3
415x3
425x1
445x2 PR! Had our shorter box on hand and a 25 on it so I wasnt parralell but I got down and up. One rep was flawless and I got a bump to finsih my lockout on the second rep but only on one side sadly. (Damn newb spotters lol)

Had to take a break for a work meeting that I had to sit in on so that blew my high for over an hour.

Came back and crushed arms real quick

Seated Cable curls:
35x12
42.5x12
50x12
57.5x12 Beastmode!

Db Preacher Curls: Blood got boiling on these! 1 arm at a time
60x12
70x10
80x10! Few forced reps at the end of each but pump was insane

Spider Curls: Keep forgetting if the bar weighs 20 or 25lbs so will only count weight on the end
50x20
90x8, 50x8 Pause on each rep
90x9, 50x11 Pause at top of curl
50x15

Rack Running:
60x10
50x10
40x10
35x10
25x10
15x22 Burnout

Good day overall and sadly a missed opportunity on legs as everything was good but far to tight after the meeting to hit them again.
 
Dimitrius

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Looking good here. Subbed to the new log.
 
TheMovement

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TheMovement

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Fridays Chest Day was full of speed work and talking as I couldn't stop helping people as we hired 2 new staff members and they have yet to be trained so I helped a bit. Was in the gym way too long (3hrs) and wasn't the most productive day but everyone has those days.
 
TheMovement

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Shoulders Boulders and Back Molders, hell of a day

WmUp: UBE-10mins 5 forward and 5 back

Static Stretching and RTC band work-10mins

Standing Shoulder PRess/Dual DB rows: kept the weight in hand and only 30secs rest
60x12
70x12
80x12
90x6 drop to 70 and got 8more on each

Seated Db Press:
80x10
90x10
100x8
100x8
100x8

Close Grip Pulldowns:
180x10
205x10
215x10
225x10

Lat Pulldowns:
140x12
160x12
180x12
180x12

Leaning Side Raise: Pause after each rep to help minimize swinging
35x10
45x10
45x10
50x8

Bb Z Press:
115x10
115x10
135x8
135x8

Bb Rows: Pause at top, higher chest then normal but I could feel a better cntration
135x12
135x12
135x12
135x12

Bw Pullups:
x12
x15
x15
x15

Handstand Pushups: Gna master these soon
x6
x6
x8
x6
x8
x8
 
TheMovement

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Leg Day! Once again I love leg DAY!!!

Had 2 newbs wanted to hop in today and I figured eehhhh why not

Bike WmUp: 8mins

Deadlift Pyramid:
135x10
135x9
135x8
225x7
225x6
275x5
315x4
315x3
315x2
315x1

315x8 Burnout to finish, sadly im the only one that finished
Depth is better than what it was but still got about another 2 inches to sink my hips before I call it show worthy

Leg Press: Just wanted to kill em
388x12
478x10
568x10
748x10
748x10
748x10
568x10
388x10
208x12 on each leg

Seriously didn't take that long, rotation kept solid one up one down and I didn't realize how much was done here, may pay for it tomorrow.

Bb Lunges: Bb held in front
45x12
45x12
45x12
45x12

Db Goblet squats:

90x12
100x12
100x10
100x10

Touched up on some Hip Ext. and calf exercises to finish with. Every now and then I just want to murder it lol but my heavy volume leg day is done for the week
 
Sean1332

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What do you mean with hip depth during your deadlift?
 
TheMovement

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What do you mean with hip depth during your deadlift?
Within my hinge Ive been pushing backwards more than back and down like towards a chair. I use a dowel alot in my downtime and its hasn't carried over to my Bb Deadlift with a conventional set. When using KBs I def have it. Maybe it will click one of these days
 
TheMovement

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TheMovement

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Well Good ol Chest Monday rolled on in and I must say it was a good practice run.

Needed to figure out my starting numbers for bench press and I feel rather safe with 335lbs to start off with

Bb Bench Press: Pause the 1st rep for 4sec count then reps
135x8
225x8
275x5
315x3
335x3
355x2
365x1
375x1
385xfail Couldnt get my right arm locked out. shame too

Incline Bb Bench: had to redeem my manhood here
135x15
185x12
225x10
245x8
275x6
295x4 hmmm I swear my incline may overtake my Flat bench soon enough

Cable Crossovers:
35x12
42.5x12
50x10
50x10

Db Floor Press:
100x8
110x6
110x6
110x6 Extremely hard without a partner/spotter. Gotta be careful here almost lost my face

Quick Clothes Change and knocked out 150 pushups while working downstairs (50,50,50)(close, neutral,wide)

Overall I was extremely bummed that I didnt get 385 as it seems small but i feel its a good solid starting point. Maybe I will make it my third attempt. Another note is I have to not allow the bar to decompress into my chest, was a major focus but once I got over 365 Im sure it was happening anyway.
 
TheMovement

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This weeks been killer, really started my attempt of a deload week and kept everything within complete focus with the meet on my mind. Singlet fits tight AF! but guess they are supposed 2. Dunno if ima wear a JS with it or not as Im told not many folks do, but I take the roads less traveled anyway. Strength has been kinda sick lately which may be the PRIME taken its natural place.

Supp Update:
Started using Erase Pro at one cap thinking it should be built up in my system by the time the meets over
Joint fix added in as well
Alpha T2 has been added as well

My thinking is that my current strength for baseline purposes should take no matter what and these items added into my recomp plan should really take off soon enough. I stopped using Forskolin-95 until a later date that Im really pushing more of a cut focus. Recompadrol is still used but mainly for eating out or pasta heavy meals. Metabolic powder seems to upset my stomach a bit but I use it Postworkout within my Select Protein. few stomach gurgles and a quick BR break and im fine so its not terrible by any means.
 
Duramaxhd

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Have I tried t2 before?

I've ran about 5 bottles and love the stuff really seems to target the abdomen
 
TheMovement

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Have I tried t2 before?

I've ran about 5 bottles and love the stuff really seems to target the abdomen
Never using it in combo with Alphamine and Erase atm, swapping Alphamine for Diablo soon. The abdomen is where I still have alot of work to do.
 
Duramaxhd

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Ive gotten good results with yohimbe hcl, caffeine, t2, anabeta elite and erase pro waist shrunk quick but gets expensive
 
TheMovement

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Ive gotten good results with yohimbe hcl, caffeine, t2, anabeta elite and erase pro waist shrunk quick but gets expensive
Yea I keep stashing things away as I get them and plan down the road lol already got an idea of my bulk run lol. I tend to look way downriver
 
TheMovement

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Lot if things on my mind so I got some dry needling done on several sites on my back ad took the day off, feeling damn good ATM will know 2morrow
 
TheMovement

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Gym closed due to snow flurries lls ugh P90x 2 mix it up a bit
 
Dimitrius

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Gym closed due to snow flurries lls ugh P90x 2 mix it up a bit
You live in MD? Every time it snows here the state turns into a joke. People don't know how to drive, **** closes down... I'm from Michigan though, so I might be biased.
 
TheMovement

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You live in MD? Every time it snows here the state turns into a joke. People don't know how to drive, **** closes down... I'm from Michigan though, so I might be biased.
Not even, I live in Va, and its a country town with alot of backroads I pulled out 3 people just leaving work lol. Shame to people arent better drivers
 
Sean1332

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I can't watch the video this second but thoughts on Conjugate: Some say it's the best while others say it's not the best for a raw powerlifter. However, I feel it would be a bit more structured towards your goals than what you're doing now. Chad Wesley Smith has a "How I would Westside raw" template that you can google. IMO, I'm a particular fan of practicing the full ROM competition lift and rotating through Maximum, Dynamic, and repetition efforts.

Of course that video could be completely unrelated to wtf all I just said, seeing as I hadn't watched it yet, and in that case: I'm just ****ing babbling, so disregard! lol
 
TheMovement

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I can't watch the video this second but thoughts on Conjugate: Some say it's the best while others say it's not the best for a raw powerlifter. However, I feel it would be a bit more structured towards your goals than what you're doing now. Chad Wesley Smith has a "How I would Westside raw" template that you can google. IMO, I'm a particular fan of practicing the full ROM competition lift and rotating through Maximum, Dynamic, and repetition efforts.

Of course that video could be completely unrelated to wtf all I just said, seeing as I hadn't watched it yet, and in that case: I'm just ****ing babbling, so disregard! lol
More or less just Matt Wenning giving his review and ideals encompassing Conjugate periodization and programming. The more I dive into this view I see similarities of what I am trying to bring together but it is definitely geared more towards only one side of my goals. I am currently looking for even more information on it as I thoroughly enjoyed his presentation (bit boring some parts) but Its opened another door for me to look into.

Will look into that template tonight as well thanks for the added info
 
TheMovement

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Running another Log will resume back here ina while, who knows I may update both lol
 
TheMovement

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100%RAW Potomac Meet

Well folks today was the big day Ive been waiting for and I totally owned it. Took 2 sccops of Diablo early am after some select pancakes and bacon and went on a business trip.

Bench: PWO Jack3d AF 1 scoop
WmUp Weights
225x3
275x2
315x1

Actual Lifts:
325
345
375 This pause and press was huge for me!

Break time went and got Korean Food, sh#t was great

Deadlift:
225x5
275x5
315x3
355x3
395x2
405x2

Actual Lifts:
425
475
529 Its a strapless PR and I was stiff-legged! Holy Crap!

Everything went super smooth, grunted, yelled, was supported and was passing out High 5s to every lifter I could. Overall an awesome lifting experience and cant wait for another run!

The morning felt like it lasted forever but after that The time really rolled by. Plenty of great people and doubt its like that at every meet.
 
Sean1332

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Good job, man! Did you get any videos?

And what do you mean, you doubt every meet will be like that?
 
TheMovement

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Good job, man! Did you get any videos?

And what do you mean, you doubt every meet will be like that?
The Abundance of knowledge in the room. One guy just reset the deadlift record at just over 800lbs and had no problem making sure that he was in the zone as well as constantly cuing me on my lifts. He found me twice and asked me how was I feeling and letting me know different things to tweak. He said he does his stuff seasonally so he will be missed next meet I do probably. Man and the WOMEN!!! Who actually were putting it DOWN!!! It was unbelievable! And luckily I was able to stay in close with em (video for their personal use) but just great people. Very few egos and no matter what side of the room I was on people were talking to me. 1st meet won 1st in both my age groups so I can only build from there. I mean every aspect of PL was accounted for that Im usually missing at the Y. Intensity, genuine people, and everyone enjoying the hell out of the day. Can they all really be like this?
 
TheMovement

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Bench Videos are uploading now Deadlifts will be around a week to recieve
 
TheMovement

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Dude, all meets are like that. There can always be some guys that are dicks, but every meet has that positive and supportive atmosphere.
Im def. Looking forward to my next one, cant wait to unleash this strict curl in the open group
 
TheMovement

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Dang uploads got messed up but Idc Im burntout lol will fix later
 
TheMovement

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You should be hyped man that was great stuff!!
 
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