Chris Lindsay's Log "In Pursuit of 900"
ChrisLindsay9
Posts: 837 Member
Training log says it all ... My goal is to get a 900 total in the 123lb. bodyweight class by my next Full Power competition in June '14.
*Overhead Press: 45x6, 55x5, 65x3, 85x2, 105x2, 110x2, 120x2
Seated DB Press: 45x10, 45x9, 45x9, 45x6
DB Raise (Side, Front, Rear circuit): 20x8/8/8, 20x8/8/8, 20x8/8/8, 25x0/5/0
Bench Press (Speed): 117.5x10, 117.5x10, 117.5x10, 117.5x10
Close-Grip Bench: 128.5x3, 128.5x3, 128.5x3
Dips w/ 15#Vest: x10, x8, x8, x6
* I'm still going to devote a day for overhead press, even though it's not a lift found in a competition, but I will incorporate a second bench day in it.
*Overhead Press: 45x6, 55x5, 65x3, 85x2, 105x2, 110x2, 120x2
Seated DB Press: 45x10, 45x9, 45x9, 45x6
DB Raise (Side, Front, Rear circuit): 20x8/8/8, 20x8/8/8, 20x8/8/8, 25x0/5/0
Bench Press (Speed): 117.5x10, 117.5x10, 117.5x10, 117.5x10
Close-Grip Bench: 128.5x3, 128.5x3, 128.5x3
Dips w/ 15#Vest: x10, x8, x8, x6
* I'm still going to devote a day for overhead press, even though it's not a lift found in a competition, but I will incorporate a second bench day in it.
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Replies
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Deadlifts: 135x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x2, 340x2, 340x2
RDL: 110x8, 110x8, 110x8, 110x8
DB Row: 60x6, 60x6, 60x6, 60x6
Pull-Ups (with 40lbs Chains): x4, x4, x3 (LOL, going in I thought I'd do at least 6 or 7)
Seated DB Shrugs: 75x8, 75x8, 75x8
<Superset>
..Single-Arm Sit-Up: 8x20, 8x20, 8x20
..Back Extension: 20x10, 20x10, 20x100 -
Bench Press: 45x8, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 170x2
Bench Press (w/ Lengthy Pause): 135x4, 135x4, 135x4, 135x4
Slight Incline DB Press: 65x6, 65x6, 65x6, 65x5
Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8, 20x8/8/8, 20x7/6/10
Dips (w/ 40lbs chains): x7, x6, x5
Farmers Walks (w/ 80lb DBs): 55.17 seconds, 38.59 seconds, 36.02 seconds
I do the Farmers Walks once every couple-few months just to evaluate my grip strength progress. Since I last did them in August, I added 13 seconds, 4.5 seconds, and 8 seconds to each respective set.
Bodyweight: 125lbs.0 -
Squat: 45x5, 135x5, 135x5, 185x3, 205x1, 220x2, 235x2, 250x2
Box Squat: 140x3, 140x3, 140x3, 140x2, 140x2, 155x2
Good Morning: 115x3, 115x3, 115x3, 115x3
GHR: x4, x4, x4, x3
Seated Calf Raise: 90x8, 115x8, 135x8, 160x6, 160x6, 160x6
Incline Sit-Up (with 15# Vest): x15, x15, x15
Back Extension (with 15# Vest & 12lb. DB behind neck): x10, x10, x100 -
•Overhead Press: 45x5, 55x5, 65x3, 85x2, 105x5, 110x3, 125x1 (was going for 2 per the program, just missed lockout)
•Seated DB Press: 50x6, 50x4, 45x7
•Z Press: 45x5, 65x5
•DB Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5
•Bench Press: 45x5, 95x5, 115x3, 145x5, 145x5, 145x5
•Close-Grip Bench w/ Pause at Bottom: 127.5x3, 127.5x3, 127.5x3
•Dips w/ 15#Vest and 40#Chains: x8, x5, x10 (Vest only)
Post Workout Meal
•Turkey Burger
•Parmesan Couscous
•Peas
•Optimum Nutrition Chocolate Protein Shake0 -
10/28/13
◦Deadlifts: 135x5, 135x5, 185x5, 225x3, 260x2, 285x2*, 320x3, 345x2, 345x2 (* - messed this up, it should’ve been 290x4, but read last week’s page by mistake)
◦RDL: 145x4, 145x4, 145x4, 145x4
◦Glute Bridge (off Bench): 125x8, 125x8, 125x8 , 125x8
◦Hammer Low Row Machine: 80x6, 80x6, 80x6 (per side)
◦Hammer High Row Machine: 105x6, 105x6, 105x6 (per side)
◦T-Bar Row Machine: 90x5, 90x5, 90x5
◦Pull-Ups (w/ 15# Vest): x6, x4, x4
Bodyweight: 125.8
Tomorrow is a recovery day, going to get some hip mobility/stretching work done with a massage therapist.
Post workout meal: Double Hamburger from Wendy’s & Protein Shake0 -
haha awesome dinner! Nice numbers man. 125lbs? Geez0
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haha thanks!haha awesome dinner! Nice numbers man. 125lbs? Geez
Bench Press: 45x15, 95x5, 115x3, 125x2, 150x4, 160x3, 175x2, 175x1 (failed at locking out the second rep)
Slight Incline DB Press: 65x6, 65x6, 65x6, 65x6
Iso Hammer Strength Machine: 65x8, 65x8, 65x8
Spoon Press: 50x6, 50x6, 50x6
Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8, (missed third set)
Towel Pull-ups (w/ 15# vest): x6, x6, x6
Bodyweight: 123.8lbs. (wow!)
Post workout Meal: Turkey Burger, 2 scoops/cups of Parmesan Couscous, 1 Can of Green Beans
Edit: * After thinking it over, I don't know if I drank as much water throughout the day, that I usually do. A busy day at work. That might explain the drop in weight. We'll see if I'm still under 125 tomorrow when I get to the gym.0 -
Squat: 45x5, 95x5, 135x5, 185x3, 205x1 (belt), 220x4 (belt/wraps), 240x3 (belt/wraps), 255x2 (belt/wraps), 255x2 (belt/wraps)
DB Step Up (knee high box): 50x6 (per leg) ... 4 sets
Good Morning: 120x3 ... 4 sets
GHR (off Lat Pulldown Machine): x6, x5, x4, x3
Smith Machine Standing Calf Raise: 145x10, 185x8, 185x8, 185x8 (plus bar, plus 15# vest)
Incline Sit-Up (with 15# Vest + 15lb Plate): x15, x15, x15
Back Extension with 15# Vest & 15lb. DB behind neck): x10, x10, x10
Went in with a sore left hip. I was sort of Good Morning my warm-up squats as away to avoid feeling any discomfort. But once I got into my working sets (belt/wraps), I was able to squat mostly normally. I never felt any pain, just a soreness.
Felt pretty awesome to get in two sets of 255x2.
Bodyweight: 122.6 (lol ... ok, time to eat more!... Training weight should be 125-127 range)
Post Workout Meal: Carne Asada, Chicken Breasts, Mexican Rice, Refried Beans, Flour Tortillas, 4 cups of Pico de Gallo, Chips/Salsa0 -
•Overhead Press: 35x5, 50x5, 65x3, 75x2, 105x2, 110x2, 120x2
•Z Press: 65x5, 65x5, 65x5, 65x5
•Seated DBs Press: 50x6, 50x6, 50x6
•DBs Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5
•Bench Press (Speed): 115x5, 115x5, 115x5, 115x5
•Lying DBs Tricep Extension: 25x6, 25x6, 25x5
A meh day. Kinda rushed through my workout (got to the gym late), plus my hip is still bothering me a little. It's feeling a bit better than it was, so I'm hopeful that I'll still be able to do Deadlifts tomorrow.
Post Workout Meal: 2 Skinless Chicken Breasts, 1 Cup of Mashed Potato, 1 Cup of Sweet Corn
Bodyweight: ?? (Didn't have time to weight myself)0 -
Stiffed Leg Deadlifts: 60x6, 75x6, 80x6, 95x6, 105x6, 105x6, 130x6
DB Row: 55x8 (three sets)
T-Bar Row Machine: 95x6, 95x6, 95x6, 95x6
Hammer Low Row Machine: 80x6, 80x6, 80x6, 80x6
Seated DB Shrugs: 70x8, 70x8, 55x15
Pull-Ups (neutral grip): x10, x10, x7, x6
Had to skip my deadlifts due to my sore hip. I'm disappointed, but I don't think it will set me back. I did some stiffed leg deadlifts at the weight my wife was doing for her deadlifts. We'll just call this an upper back day and hope to get back to deadlifting next week.0 -
Bench Press: 45x15, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 180x2
Bench Press (volume): 135x10x4 sets
Incline BB Bench Press: 95x10x3 sets
Lying DB Tricep Extensions (aka DB Skullcrushers): 25x7, 25x5, 25x5, 20x8
Dips (Bodyweight): x17, x14, x11, x10
Incline Seated DB Curls: 20x6, 20x10, 20x10
Standing BB Curls: 55x10 -> dropset to 35x15
Bodyweight: 124.6lbs.0 -
Hack Squat Machine: Bar x8, Bar x8, 90x5, 90x5, 135x5, 135x5, 155x5, 155x5, 180x10
Leg Extension: 120x10, 140x10, 160x10
Leg Extension (one leg at a time): 70x10, 75x8, 80x6
GHR (off Lat Pulldown Machine): x6, x5, x5, x4ish (concentric movement on 4th rep was quick)
Smith Machine Standing Calf Raise: 140x8, 180x6 x3 sets (plus bar, plus 15# vest)
Incline Sit-Up (with 15# Vest + 15lb Plate): x15, x15, x15
Back Extension with 15# Vest & 15lb. DB behind neck): x10, x10, x10
Hip is almost better. Decided to take a week off from squats so as not to aggravate it. So I substituted Hack Squat Machine and Leg Extensions in its place. Not a fan of the Hack, but it didn't require a lot of load on the hips. Hopefully, won't have to use that again.
Bodyweight: 124.6
Post Workout Meal: Protein Shake, 1/2lb. Hamburger0 -
Overhead Press
45x5
65x3
75x2
110x3 x3 sets
110x3
110x3
Z Press
60x5 x4 sets
DB Raise (Side, Front, Rear circuit)
25x5/5/5 x3 sets
Bench Press (Speed)
115x5 x5 sets
Closed-Grip BB Bench Press
130x5 x4 sets
Band Pullaparts (yellow band):
7 reps, 5 sets (first attempt at pullaparts)
Bodyweight: 126
Post Workout Meal: Turkey Burger on WW Bun, 2 cups of Parmesan Couscous, 1 Cup of Sweet Corn0 -
Deadlifts
135x5
185x5
225x3
255x2
290x5
315x4
340x3
340x2 (tried for 3, but barely missed lockout)
RDLs
145x5 x5 sets
BB Glute Bridge
170x8 x5 sets
Hammer High Row Machine
100PSx8 x 4 sets
Pull-Ups (supponated grip)
15lb Vest x10
15lb Vest x6 (grip gave out)
15lb Vest x5
15lb Vest x5
Back Extension
15lb Vest + 15 DB behind neck
10 reps x 3 sets
Bodyweight: 126
Post workout meal: Protein Shake & 1/2 lb. Hamburger0 -
Bench Press
45x15
95x5
115x3
125x2
150x5
160x4
175x2 (was going for 3, but didn't even come close)
175x2
Incline DB Press
65x6 x4 sets
Iso Hammer Strength Machine
65PSx8 x4 sets
Wide Hammer Strength Machine
80PSx8 x4 sets
Spoon Press
50x3 x3 sets (complete wreck, I usually do 6 reps ... I think the chest was done)
Tricep Circuit (DB Extension, Extension, Press)
20x8/8/8 x 3 sets
Dips (Bodyweight): x10, x10 (last rep, paused at the top and bottom)0 -
Squat
45x5
95x5
135x5
185x3
205x1 (belt/wraps)
220x5 (belt/wraps)
235x4 (belt/wraps)
250x3 (belt/wraps)
Box Squat
140x3 x4 sets
DB Step Up (knee high box)
50x6 (per leg) 3 sets
Good Morning
120x3 x4 sets
GHR (off Lat Pulldown Machine)
x8, x6, x5, x5
Smith Machine Standing Calf Raise (weight + bar + 15lb vest)
140x10
180x8
190x8
190x8
Incline Sit-Up (with 15# Vest + 2x10lb DBs arms extended above chest)
x15 reps x 3 sets
Back Extension with 15# Vest & 20lb. DB behind neck)
x10 reps x 3 sets
Bodyweight: 124.4lbs.
I nearly crawled out of the gym after this workout. I think I'm getting to the point where I can start cutting back on the assistance work and grind out a few more sets of the main lifts. I think my posterior chain is just about catching up (in particular the lower back). The one thing I'm worried about in starting a program like Cube is whether I can endure the extra work and if I have the recovery for it. But I'm starting to feel more confident about it.0 -
Overhead Press
45x5 x2 sets
60x3
70x2
105x4 x4 sets
Seated DB Press
45x10
45x9
45x7
45x7
DB Raise (Side, Front, Rear superset)
20x7/7/7 x3 sets
Plate Front Raise
45x5 (test)
Bench Press (Speed)
115x5 x5 sets
Skullcrusher
55x8 x4 sets
Tricep Band Pulldowns (yellow band)
x70
x50
x450 -
Deadlifts
135x5 x2 sets
185x5
225x3
255x1
275x1
315x2
340x2
370x1 PR
380x1 MISS (just missed lockout)
RDLs
135x8 x3 sets
BB Glute Bridge
170x10 x4 sets
DB Row
60x8 x3 sets
Pull-Ups (pronated grip)
15lb Vest x9
15lb Vest x7
15lb Vest x5
Incline Sit-Up
15lb Vest + 2 10lb DB above chest
Back Extension
15lb Vest + 20 DB behind neck
10 reps x 3 sets
Bodyweight: 1260 -
Bench Press
45x10 x2 sets
95x5
115x3
130x12
130x12
130x8
130x8
2" Foam Board Bench press w/ Pause
115x10 x3 sets
Incline DB Press
50x12 x3
DB Tricep Circuit (video)
20x10/10/10 x2 sets
Dips (15lb Vest)
x10
x8
x7
Abs (Mat Slides w/ Vest)
20 reps x2 sets0 -
Squat
45x5 x2 sets
95x5
135x3
195x12 x4 sets (70+%) (first three sets belt only, last set was belt/wraps)
Good Morning
120x2 x4 sets (the first two sets were kinda crappy, still recovering from my squats lol)
GHR (off Lat Pulldown Machine)
x8, x6, x5, x5
Smith Machine Standing Calf Raise (weight + bar + 15lb vest)
90x10
190x10 x3 sets
Incline Sit-Up (with 15# Vest + 2x10lb DBs arms extended above chest)
x20 reps x 3 sets
Back Extension (with 15# Vest & 15lb. DB behind neck)
x15 reps x 3 sets
I had been slacking on my rep work, so I thought I'd just kill it in this department. And I think I did. Really pleasantly surprised at getting all 12 reps in those four sets.0 -
Deload
Overhead Press 75x5 x5 sets
Seated DB Press 35x5 x5 sets
Plate Front Raise 25x5 x5 sets
Dips BWx10 x 5 sets
Incline Situps BWx15x3 sets0 -
Cube: Wave 1 - Deadlifts (Reps)
Deadlift
135x5
185x5
225x3
235x1
260x12 (no belt, no chalk)
260x8 (no belt, no chalk)
Deadlift Block Pull (4 Plates)
280x8 x 2sets (belt, no chalk)
Deadlift 1" Deficit
240x8 x2 sets (no belt, no chalk)
DB Rows w/ Fat Gripz
55x8 x3 sets
Pull-Ups (with 15lb. Vest)
Ab Work
Lower Back Work
First day using Cube. Holy hell. My hamstrings and glutes are sore. haha
Couple observations.
1) My block pull will have to be 3 plates. I didn't account for my short legs. I don't think the barbell is suppose to be between the knees and waist ... lol
2) I was a bit disappointed that I couldn't put in the 12 reps in the second set, but my form was breaking down. It was getting harder to lower the butt and hips when I reset each rep. I suspect that it's my deadlift conditioning. I hadn't done sets for reps in awhile. My strength felt good, just lost focus.0 -
Cube: Wave 1 - Bench (Heavy)
Bench Press
150x2 x5sets
Close-Grip Bench
155x2 x2sets
Bench w/ Pause 1" off Chest
130x4 x2sets
Incline DB Bench
60x6 x3sets
DB Spoon Press
50x6 x3 sets
DB Farmer Walks w/ Fat Gripz
80lb each for 9 seconds lol
50lb each for 33 seconds
50lb each for 31 seconds
Ab Work
Notes:
Not a bad workout, but I think the next time around I may increase the weight on both the Bench and Pause Bench exercises by 5 lbs. and add an extra rep. I like using the Fat Gripz for Farmers Walks. I was able to drop the weight (which takes some of the strain off the shoulders and lower back) and still hit the forearms pretty good.0 -
Cube: Wave 1 - Squat (Dynamic)
Squat
185x3 x5 sets
165x3 x3 sets
DB Step Up (knee high box, w/ 20lb Vest)
40x6per leg x4 sets
Good Morning
115x4 x3 sets
Glute Bridge
170x10 x3 sets
Glute Ham Raise (off Lat Pulldown)
x8
x6
x5
Ab Work
Lower Back Work0 -
Cube: Wave 1 - Deadlifts (Dynamic)
Deadlift
240x3 x8 sets (no belt, no chalk)
Deadlift Block Pull (2 Plates)
260x8 x2 sets (no belt, chalk on second set)
Deadlift Deficit (1 Plate)
220x5 x2 sets (no belt, no chalk)
T Row Machine
55x10 x3 sets
Pull-Ups (with 20lb. Vest)
Ab Work
Lower Back Work0 -
Cube: Wave 1 - Bench (Reps)
Bench Press
130x12 x3 sets
Bench Press w/ Pause 1" off Chest
120x10 x2 sets
Incline DB Bench
55x8 x3 sets
Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip)
20x10/10/10 x3 sets
Dips (Bodyweight)
Towel Pullups (grip strength work)
Ab Work0 -
Cube: Wave 1 - Squat (Heavy)
Squat
235x3 x5 sets (85%) (belt and wraps)
Squats w/ 2-3 second Pause at Bottom
190x4 x2 sets (70%) (no belt, no wraps)
Good Morning
115x4 x2 sets
Glute Bridge
175x10 x2 sets
Glute Ham Raise (off Lat Pulldown)
x9
x6
x5
Notes:
Shortened session, dropped a third set from my Good Mornings and Glute Bridges, and skipped the Ab/Back work. Combination of running out of time and saving the back for my Heavy Deadlift day on Sunday. It was the first time I squatted over 200 lbs in 4 weeks. I was a bit nervous that I might have lost some strength, but 235 went up pretty good. Next time around, I'll do 245 (90%). First time doing squats with pause at the bottom ... holy hell!0 -
Cube: Wave 1 - Deadlifts (Heavy)
Deadlifts
315x2 x5 sets
Block Pull (2 Plates)
335x4 x2 sets
Deficit Deads (1 Plate)
265x6 x2 sets
Hammer Low Row Machine
75PS x10 x2 sets
Pull-Ups (Vest)
Ab Work
Lower Back Work0 -
Cube: Wave 1 - Bench (Dynamic)
Bench Press
120x3 x8 sets
Close Grip Bench
130x5 x2 sets
Bench Press w/ Pause 1" off Chest
110x8 x3 sets (4-5 second pause on last rep in each set)
Wide Hammer Str Machine
2PPSx10 x3 sets
Dips (20lb Vest)
x15, x11, x9
Band Pulldown
Ab Work0 -
Cube: Wave 1 - Squat (Reps)
Squat
190x8 x4 sets (no belt, no wraps)
Box Squats
135x3 x4 sets
Good Morning
115x4 x3 sets
Glute Bridge
170x12 x3 sets
Glute Ham Raise (off Lat Pulldown)
x10
x7
x5
Ab Work
Notes
I missed a couple-few reps (didn't hit depth) throughout my sets. Was planning on doing three sets, but I did a fourth to try and get a few of those reps back.0