Squat
138/5, 158/4, 187/3, 207/2, 217/1, 237/1, 247/1
Rear Delt Machine
50/100 (will stick with this weight, as I had to pause here and there after the first 50 or so reps)
Lunges
Body weight- 50 each leg
* Performed all 50 reps straight through
* Much easier than Bulgarian split squats
* Informed by fellow 365 blogger Scott Daniel that the program calls for 50 reps/leg, equaling 100 total reps, and NOT 100 reps/leg. (confirmed this with Paul Carter)
* My body feels really beat up and sore. I won't do Day 3 of this week until Monday or Tuesday.
Thursday, March 28, 2013
Tuesday, March 26, 2013
Week 14, Day 1
DB Shoulder Press (Seated)
50/15,14
Lat Pulldown Machine (Standard Grip)
Did 70/100 last week without much difficulty, so I tried 80 this week. Definitely harder, as I couldn't do the 100 reps straight.
80/55,20,13,12 (very short rest periods in between)
DB Triceps Extension (Seated, Overhead)
40/20,20,20,20,20
Curls (EZ Bar, Standing)
30/100
50/15,14
Lat Pulldown Machine (Standard Grip)
Did 70/100 last week without much difficulty, so I tried 80 this week. Definitely harder, as I couldn't do the 100 reps straight.
80/55,20,13,12 (very short rest periods in between)
DB Triceps Extension (Seated, Overhead)
40/20,20,20,20,20
Curls (EZ Bar, Standing)
30/100
Monday, March 25, 2013
Week 13, Day 3
Pause Squat
177/5,5
Deadlift
138/5, 169/4, 208/3, 238/2, 278/1, 288/1, 298/1
Barbell Shrugs
98/100 (set of 60, very short break, set of 40)
Conditioning
Ran .75 miles at 8.5 MPH
1.25 hours of basketball
177/5,5
Deadlift
138/5, 169/4, 208/3, 238/2, 278/1, 288/1, 298/1
Barbell Shrugs
98/100 (set of 60, very short break, set of 40)
Conditioning
Ran .75 miles at 8.5 MPH
1.25 hours of basketball
Friday, March 22, 2013
Week 13, Day 2
Bench Press
117/5, 137/4, 157/3, 167/2, 177/1, 187/1, 207/1
Rows
Hammer Strength Iso-Lateral Seated Row
50lbs. + 12lbs. (starting weight)/100
Triceps
Close Grip Decline Bench Press
117/20,20,12
97/20,20
* Goal is 5 sets of 20, didn't know where to start. Died out at 12 reps on the 3rd set. Lowered the weight. Barely made it through set 5.
Curls
25lb. bar/100 (standing)
* These high rep sets are KILLERS. Definitely looking forward to the next two days off.
117/5, 137/4, 157/3, 167/2, 177/1, 187/1, 207/1
Rows
Hammer Strength Iso-Lateral Seated Row
50lbs. + 12lbs. (starting weight)/100
Triceps
Close Grip Decline Bench Press
117/20,20,12
97/20,20
* Goal is 5 sets of 20, didn't know where to start. Died out at 12 reps on the 3rd set. Lowered the weight. Barely made it through set 5.
Curls
25lb. bar/100 (standing)
* These high rep sets are KILLERS. Definitely looking forward to the next two days off.
Thursday, March 21, 2013
No Week 12; 100 rep sets; Week 13, Day 1
Week 12 was an off week.
Weeks 13-18 of this year long program center around conditioning and ultra high rep sets. Due to playing basketball, I am not going to do the conditioning part of this phase. So, for those following this workout log along with Paul Carter's 365, please see the book for the conditioning portion.
Over the next 6 weeks, I will use my Strong 15, Weeks 1-6 weights on the squat, pause squat, deadlift, and bench press (no back off sets). There are four different workouts, and I will do three of them per week. Therefore, workout 4 will be done on the first day of Week 2 of this portion (Week 14 overall).
Week 13, Day 1
Squat
134/5, 154/4, 182/3, 202/2, 209/1, 223/1, 235/1
Lat Pulldown Machine (Standard Grip)
70/100 (did the 100 reps straight through; not too difficult; probably started too low)
Bulgarian Split Squats (Smith Machine- bar only)
* Performed 100 reps on each leg (first set on each leg was 15-20, followed by sets of 6-10 until I reached 100 reps, took as little rest as possible in between each set)
The goal here is to do 1 set of 100. There is no way in hell that I can do 100 straight reps of Bulgarian split squats. Not even close. In fact, the most I did in a single stretch was 20, and that was on the very first set. From the second set on, I would do anywhere from 6-10 before I needed to stop.
I pretty much wanted to end my life during this exercise. I could barely walk from the gym to my car, and from my car to my apartment afterward. My sides were burning during the exercise, in addition to my legs. I will try these again next week and hopefully I can add a few more reps per set.
Weeks 13-18 of this year long program center around conditioning and ultra high rep sets. Due to playing basketball, I am not going to do the conditioning part of this phase. So, for those following this workout log along with Paul Carter's 365, please see the book for the conditioning portion.
Over the next 6 weeks, I will use my Strong 15, Weeks 1-6 weights on the squat, pause squat, deadlift, and bench press (no back off sets). There are four different workouts, and I will do three of them per week. Therefore, workout 4 will be done on the first day of Week 2 of this portion (Week 14 overall).
Week 13, Day 1
Squat
134/5, 154/4, 182/3, 202/2, 209/1, 223/1, 235/1
Lat Pulldown Machine (Standard Grip)
70/100 (did the 100 reps straight through; not too difficult; probably started too low)
Bulgarian Split Squats (Smith Machine- bar only)
* Performed 100 reps on each leg (first set on each leg was 15-20, followed by sets of 6-10 until I reached 100 reps, took as little rest as possible in between each set)
The goal here is to do 1 set of 100. There is no way in hell that I can do 100 straight reps of Bulgarian split squats. Not even close. In fact, the most I did in a single stretch was 20, and that was on the very first set. From the second set on, I would do anywhere from 6-10 before I needed to stop.
I pretty much wanted to end my life during this exercise. I could barely walk from the gym to my car, and from my car to my apartment afterward. My sides were burning during the exercise, in addition to my legs. I will try these again next week and hopefully I can add a few more reps per set.
Thursday, March 14, 2013
Strong 15, Week 11: Testing Week
Testing Week
Squat
Programmed for 315.
Tonight: 133/3, 183/1, 223/1, 273/1, 293/1, 313/1, 323/1, 328/1
Content with 328 based on my programmed weight.
Bench Press
Programmed for 265.
Tonight: 132/3, 182/1, 222/1, 242/1, 262/1
262 was a grinder so I stopped there. My all time PR of 272 was accomplished after a 3 week Smolov Jr. program at the end of last year. So, for bench press only, I have had more success with Smolov Jr. than this program. I'm not too disappointed, though, because tonight was the second time in my life that I benched as much as 262.
Deadlift
Programmed for 400.
Tonight: 132/3, 223/1, 313/1, 363/1, 403/1, 413/1
Happy with 413. A grinder of a rep, but I did it!
Squat
Programmed for 315.
Tonight: 133/3, 183/1, 223/1, 273/1, 293/1, 313/1, 323/1, 328/1
Content with 328 based on my programmed weight.
Bench Press
Programmed for 265.
Tonight: 132/3, 182/1, 222/1, 242/1, 262/1
262 was a grinder so I stopped there. My all time PR of 272 was accomplished after a 3 week Smolov Jr. program at the end of last year. So, for bench press only, I have had more success with Smolov Jr. than this program. I'm not too disappointed, though, because tonight was the second time in my life that I benched as much as 262.
Deadlift
Programmed for 400.
Tonight: 132/3, 223/1, 313/1, 363/1, 403/1, 413/1
Happy with 413. A grinder of a rep, but I did it!
Saturday, March 9, 2013
Running & Pull Ups
I decided to run again and do some pull ups.
1.5 mile run: 10:46.. new PR! (I was dead afterward.)
Pull Ups
4 (very slow w/hanging pause at bottom)
8 (continuous motion)
5 (continuous motion)
5, short rest, 4 (continuous motion)
1.5 mile run: 10:46.. new PR! (I was dead afterward.)
Pull Ups
4 (very slow w/hanging pause at bottom)
8 (continuous motion)
5 (continuous motion)
5, short rest, 4 (continuous motion)
Thursday, March 7, 2013
Strong 15, Week 10: ~50% Week
Week 10 is simply 1 set of 5 reps in each of the testing exercises at ~50% of your 1RM
Squat
183/5
Deadlift
223/5
Bench Press
142/5
Obviously, everything was really easy. Next week will be testing week. Have I made any gains? Tune in to find out.
I also decided to run 1.5 miles again. Tonight, I did it in 11:04!! That is 54 seconds better than last week.
Squat
183/5
Deadlift
223/5
Bench Press
142/5
Obviously, everything was really easy. Next week will be testing week. Have I made any gains? Tune in to find out.
I also decided to run 1.5 miles again. Tonight, I did it in 11:04!! That is 54 seconds better than last week.
Tuesday, March 5, 2013
Strong 15, Week 9: Back & Biceps
Pull Ups
8.5, 7.5 (pretty sure that 8.5 is a pull up PR)
DB Rows
95/10,10
Barbell Shrugs
132/5, 222/5
317/10
Concentration Curls
30/20,20
* Strong session, despite yet another night of poor sleep.
8.5, 7.5 (pretty sure that 8.5 is a pull up PR)
DB Rows
95/10,10
Barbell Shrugs
132/5, 222/5
317/10
Concentration Curls
30/20,20
* Strong session, despite yet another night of poor sleep.
Saturday, March 2, 2013
Strong 15, Week 9: Squat & Deadlift
It's amazing what one day off can do.. back felt fine this morning, I felt refreshed, so I decided to do my squat & deadlift session.
Squat
Regular: 158/5, 183/4, 214/3, 236/2, 277/1, 284/1, 293/1
Pause: 236/3
Deadlift
200/5, 240/4, 280/3, 320/2, 352/1, 360/1, 372/1, 320/3
Very good session....solid with the heavier weights.
Next week is a very light week- 1 set of 5 at 50% of my 1RM for the squat, bench press, and deadlift. After that will be the testing week on all three of those exercises. Hopefully, I will hit some new PRs!
Squat
Regular: 158/5, 183/4, 214/3, 236/2, 277/1, 284/1, 293/1
Pause: 236/3
Deadlift
200/5, 240/4, 280/3, 320/2, 352/1, 360/1, 372/1, 320/3
Very good session....solid with the heavier weights.
Next week is a very light week- 1 set of 5 at 50% of my 1RM for the squat, bench press, and deadlift. After that will be the testing week on all three of those exercises. Hopefully, I will hit some new PRs!
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