Stephen's Energizer Bunny Log

TheSaiyan

TheSaiyan

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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.
 
TheSaiyan

TheSaiyan

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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
 
Piston Honda

Piston Honda

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Noodz for Dudez. In!
 
RegisterJr

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Subba-dub
 
TheSaiyan

TheSaiyan

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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)
 
TheSaiyan

TheSaiyan

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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.
 
TheSaiyan

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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.
 
Dr.Stri8ed

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I'm in for a fellow Swoldier. F*ck this sh*t up bro!!
 
TheSaiyan

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I weighed in at 188.4 too, so 2.6x body weight on that pull. I'm stoked
 
TheSaiyan

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After the event weighing 188 and after 2 bags of gummy bears
image-2301616640.jpg
 
TheSaiyan

TheSaiyan

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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
 
Dr.Stri8ed

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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.
 
TheSaiyan

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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
 
TheSaiyan

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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.
 
Kilo G

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Sounds like you putting in work, I'd like to see how this turns out. Subd.
 
drewsicle3210

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What is pps? I haven't seen this yet, so sorry about the ignorance.
 
TheSaiyan

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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.
 
Dr.Stri8ed

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That'd pretty sick bro, go for it. That'd b a lot of fun.
 
TheSaiyan

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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 :D
 
Dr.Stri8ed

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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
That's very doable especially parallel.
 
TheSaiyan

TheSaiyan

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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
 
TheSaiyan

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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
 
Mack411

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Subbed!
 
TheSaiyan

TheSaiyan

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That feel when you can max the stack out for any tricep movement for reps (using both hands ofc)
 
NomZ

NomZ

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In.
 
Sean1332

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Good luck. What's the comp date? I may have missed that. Wraps? no wraps?
 

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