Chris Lindsay's Log "In Pursuit of 900"

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.
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Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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, 20x10
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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, x10
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    •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 Shake
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Shake
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    haha awesome dinner! Nice numbers man. 125lbs? Geez
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    haha awesome dinner! Nice numbers man. 125lbs? Geez
    haha thanks!

    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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/Salsa
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    •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)
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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. Hamburger
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Corn
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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. Hamburger
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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)
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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
    x45
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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: 126
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 sets
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 sets
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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!
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    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.