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Christopheel · Joined: 02 Jul 2007 Posts: 931

More external would be better ? Are you sure ?

Well

Today's Training,

Here I'm gonna get hit on the head I'm sure :

Deadlifts

15seconds between each reps, 30 seconds between "sets"

3x5 @ 420

Squat

335 5x3
325 5x3

Overestimated myself there. Next time I will know and Yes I should have done squat first.

M Press 5x5 Paired With Pull Ups 4x8
Close Grip BP 5x5 Paired With DB Rows 4x8

The pairing exercises were done with all energy didn't had any troubles.

swanso5 · Posted: Sat Jul 19, 2008 12:47 am Post subject:

definately more ext rot

don't do 1 exercise like that, do 3 - 4 like that in a circuit...you're sure not training for fat loss

Christopheel · Joined: 02 Jul 2007 Posts: 931

/sigh will remake a bit my friday's plan.

Christopheel · Joined: 02 Jul 2007 Posts: 931

Today's Training,

7 sets of Jumps, above 70% of my first.

No BW Circuit plan because my day shift is currently killing me. Carrying, running there and there, happy to be sat a bit for break lol.

Christopheel · Joined: 02 Jul 2007 Posts: 931

After a good night, and a really good day here's my refreshed plan.

For the rest of my fat loss process, Well, I will have to make my mind and do deadlift for reps lol. 8 weeks left. So far it's been great.

NOW when I'm going back to my high caloric diet and powerlifting dedicated workout :

Monday ME Lower

Squat/Deads Variation.

Week, 1-3, Low Box Squat
Week 4 Deload
Week 5-7, Elevated Dead
Week 8 Deload
Week 9-11, Front Squat
Week 12 Deload
Week 13-15 Rack Pull Above Knee
Week 16 Deload
Week 17 Squat
Week 18 Deadlift
Week 19 Deload
Repeat

Wednesday, ME Upper

Week 1-3 Bench Press Inclined
Week 4 Deload
Week 5-7 4 Boards Bench Press
Week 8 Deload
Week 9 Bench Press Paused
Repeat

Friday,

Deadlift 10x3 or 3x5
Squat 10x3 or 3x5
Depending on Monday movement

Saturday

Speed Work ?

I am a bit lost,

I plan on keeping my actual accessories work, and why not continue to do them in circuit ? I save time, for sure it's harder for my hearth and for the people around me (sweating a lot) but still why not ? Maybe because I will just use precious calories that could have been used for recovery ?

Would I need a lot more variations ?

And currently I am able to hit +5 pounds PR every 2 weeks easily on my Max Lift. Will I be able to keep this nice progression for my main lift ? I mean if I do a total of 17 Weeks before having to deadlift ... Will I be that stronger at regular one ? Even if EVERY pros do variations over the actual move and even if you told me so I am still a bit skeptical.

Christopheel · Joined: 02 Jul 2007 Posts: 931

Today's Training

Deadlift

370x5
380x5
390x1
420x1
440x1
460x1
525x1 PR Again ! Felt light ... If I knew I would have hit 530
475x1x1x1x1

Bench Press Inclined 5x5
Chi Ups 5x5
Dips 4x10
Walking Lunges 4x10

swanso5 · Posted: Mon Jul 21, 2008 8:56 pm Post subject:

- maybe do rack pull from mid shin/knee ht
- you don't need squat/deads weeks 17/18
- i think you'll need to go to 4/week for better spacing (lower/upper/lower/upper)
- 4 boards??? too many try 1 or 2...make incline low incline...try floor presses too if you can
- 4/week you'll do ME days and 2 DE days
- you'll also be able to do more accesory work
- try and find out, you won't lose strength and won't be imbalanced either

Christopheel · Joined: 02 Jul 2007 Posts: 931

I am currently planning a good strength program with your help/tips and my new coach help too. He will guide me a lot.

BW Circuits on Thu and Tur. No real difference in rep I can barely reach one more set, well already plateaued in speed.

Wed

Bench Press Paused

190x5
200x5
230x5
240x1
300x1 Again, But form and strength is getting better, my bench needs time lol
285x1x1x1 x1

Rows
Cuban Press
Lunges
Farmer Walk

Fri

Dead
410, 3x5

Squat
330, 10x3

M Press paired with Pull Ups

Close Grip BP paired with DB Rows

Sat

High Jumps session, was able to do an additional set over 70%

Today's Training

Deads

370x5
380x5
390x1
420x1
440x1
460x1
530x1 Felt easy again, +5PR
480x1x1x1x1x1

BP Inclined
Chin-Ups
Dips
Walking Lunges

swanso5 · Posted: Mon Jul 28, 2008 10:32 pm Post subject:

Christopheel · Joined: 02 Jul 2007 Posts: 931

BW Circuits (On THU and TUR), with no real improvement anymore, but still it kills me.the last 100reps are always a ton slower due to fatigue ...

Yesterday's Training

Bench Press Paused

190x5
200x5
230x5
240x1
305x1 +5lbs PR, form and speed was better than usually when hitting PR
290x1x1x1x1x1

+Usual accessories works.

Next week is deload, already ! lol

Christopheel · Joined: 02 Jul 2007 Posts: 931

Yesterday's Training

Dead
415, 3x5

Squat
335, 10x3

M Press paired with Pull Ups 5x5/4x10

Close Grip BP paired with DB Rows 5x5/4x10

Today's Training

Plank 2x2mins One before one after high jumps

Jumps, same things as last SAT but one more rep in each "set"

Side note here, I don't know if it's fat lost already visible or just water but from my judge eyes (my apartment owner lol I like to have some else eyes to judge) : More visible veins + muscles looks thicker and fuller than they were. Personally I saw only little changes but he told me that he could see the results at the eyes. I guess I must be on the good way.

Few more weeks ... Do fat lost increase in the process or will slow down ? Like muscle gain I supposed, easy at first but harder when time is going on.

swanso5 · Posted: Sat Aug 02, 2008 11:55 pm Post subject:

way harder than continued muscle growth

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

Lift numbers still looking sick Chris.

Christopheel · Joined: 02 Jul 2007 Posts: 931

Finished my cut (2 week ago, fat lost at the last few days EXPLODE. Don't know why tough), ripped as hell. How long will it last ? We'll see.

One month update

-Back to a bulking diet, but with fats taking more place look :

1 Banana

15 minutes

1 Cup Oatmeal
1 Whey
1/4 Cup Wheat Germ
4 Eggs
1 TBSP Peanut Butter

1 Hour

Apple
Whey

2 Hours

Salmon
Veggies

2 Hours

Horse
Veggies

2 Hours

Beef
Veggies

30 Minutes

Workout

80 Minutes max, finish

Whey

15 Minutes

1 Cup Oatmeal
1/4 Cup Wheat Germ
Whey

30 Minutes

5 Eggs
Corn

2 Hours

Shrimps/Oyster
1 TBSP Almond Butter

2 Hours

8 Egg Whites + one whole

during night : another 8 egg whites

Well, this looks solid to me (But for the abundance of whey but I can have it for SO CHEAP), what do you think ?

Now the Important part for me, numbers.

Reached my first 6 plates (Hell yes 55 pounds in a little more than a month. Technique improved and workout too with the help of my coach), videoed, trying to make another youtube account because I have lost my password (/dumb).

Squat 395, 10 pounds PR didn't focus a lot on it. Bench is same.

Hum, working over 60 hours a week. So nothing special but eating working eating and lifting and eating again.