ChicagoPowerlifting.com

[The Stone]

Sorry I haven't gotten your cycle to you yet. Have been sick--was going to do it last night, but just passed out after I took my medicine. Worst case scenario, do whatever while you are on vacation, and then start your new cycle when you get back. If you have access perhaps to this board, and not your email, I could just upload it to my website and you could download it from here?

[The Stone]

Sent you a PM with the link.

[Kstone113]

RAW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Word on the street is you on a new stimulant? REAL RAW lifters don't need stimulantes...I'm not saying...I'm just saying...

[Justin]

5/3/1 continued for 75 kg/165 lbs weight class AWPC Raw Nationals
*Note* (weights feel heavier because I've been losing weight)
5/29/10
Big Ten Upper
45 minute workout, little rest (no time for a full workout)
Bench
bar*15 155*5 180*5 200*5+ Got 8

DB Bench
50's rep out*3 sets
10,11,8
SS
1-Arm Rows
20*15e*3 (No time for 5 sets)

Shoulder Horn
2*15e*2 (No time for 3 sets)

[Justin]

5/30/10
Big Ten Lower

Squat
155*8 155*5 230*5 265*5 300*5+ Got 8

Deadlift (no belt)
135*8 225*5 310*5 355*5 400*5+ Got 8

Heal Touches - 8 inch box
bodyweight*10e*3
SS
MB Jackknifes
2kg ball*10e*3

Prowler - low handles
88*2 laps non-stop

[Justin]

6/1/10
Late night workout after work meeting, no time to train earlier.

Big Ten Lower and Upper

Military Press
95*5 110*5 125*5+ Got 8 (Odd, this cycle max effort is now 8 reps for all lifts?)

RDLs with wrist straps
275*10*3, 315*1*10, 315*1*8 (wanted 10 reps, fatigue got the best of me)

wide grip Pull-ups
bodyweight
5, 5, 5, 3, 4, 3, 3, 3, 3, 3=37 (should have been 45 total but ran out of time)

Overhead Barbell Step-ups
45lbs bar (should have been 10e*5)
8, 6, 5 (no lighter bar available; my shoulders couldn't handle overhead time; the gym closed before I could finish)

SB Y-T-Ws
2lbs dumbells*12e*2 (no time for 3rd set)

Bike home 15 minutes

[The Stone]

Why wide grip pull-ups?

[Justin]

They are harder and I was bored of the narrow grip.

[Justin]

6/4/10
big Ten Upper
(total workout time 15 minutes, had to go to work)

Bench
95*8 135*5 185*3 190*3 215*3+ Got 5

DB Bench
55's rep out
Got 19 (only time for 1 set)

1-Arm DB Rows
35*12e*1 (only time for 1 set)

Shoulder Horn
2*15e*3



6/6/10
big ten Lower
(bodyweight appx. 170 lbs)
Squat (kilo plates)
135lbs?*8 135lbs?*5 110kg(appx. 245 lbs)*3 125kg(appx. 280 lbs)*3 142.5 kg (appx. 315 lbs)*3+ Got 4

Deadlift (kilo rubber plates and regular bar)
appx. 330 lbs*3 appx. 380 lbs*3 appx. 425lbs*3+ Got 1 w/out belt, 1 w/ belt

After this workout, I figure I've lost a ton of lower body leverage since loosing most of my abdominal fat. Squatting and deadlifting have become much more difficult.



6/8/10
Big Ten Lower and Upper

Military Press
bar*12-15 105*3 120*3 135*3+ Got 5 (PR!)

wide-grip Pull-ups
10, 8, 6, 7 4 (ill, didn't want to push myself too hard)

SB Y-T-Ws
2*12e*3

I skipped lower body work because my hamstrings were still sore since last week's (unintentionally) max-effort RDLs. This workout has left me with the conclusion that I have gotten stronger in the upper body while getting weaker in the lower body since my weight loss. I will have to increase the carbs slightly in an attempt to regain this strength. I have dramatically increased my protein intake as well, which may be why I saved my upper body strength.

[Justin]

6/11/10
Big Ten Upper

Bench
bar*reps 95*8 135*5 180*5 200*3 225*1+ Got 3

DB Bench
60's rep out*3 sets
Got 20, 16, 13
SS
1-Arm DB Rows
30*10e*5

Shoulder Horn
3lbs dumbells*15*3


6/13/10
Big Ten Lower

Squat
155*8 155*5 265*5 300*3 335*1+ Got 1 (really tough, everyone said I went really deep)

Deadlift
135*8 225*5 315*2 355*5 <---no belt) (w/ Belt--->400*3 450*1+ Got 2

Heel Touchers
body*10e*3
SS
MB Jacknifes
2kg*10e*3 (12, 12, 11) (I accidentally did too many reps)

Prowler
88lbs*3 laps (high handles --> <---low handles per lap)
88lbs*1 continuous lap w/ low handles


6/15/10
Big Ten Lower and Upper

Military Press
bar*12 110*5 125*3 140*1+ Got 4 (PR!)

RDLs (After my previous soreness experience, I decided to go light)
135*8*2, 185*8*3 (Oops, I should have done 5 reps per set; I misread the training program)
SS
wide-grip Pull-ups
bodyweight (Need to get 75)
10, 8, 6, 6, 5, 5, 5, 4, 4, 3, 3, 4, 3, 3, 4, 3=76 total (I lost count so did 1 more rep as reassurance)

Overhead Step-Ups
45lbs bar
10, 9, 7, 7, 6 (should have been 10e*5) (The bar still feel's too heavy)

SB Y-T-Ws
3*12e*3

Wow! My upper body strength is going up! I still am trying to find that magic secret to get my lower body strength to keep up. Hopefully it will happen before Worlds. Time to increase the reps next cycle and gain some more muscle mass. However, I feel and look much better so I am striving to maintain my bodyweight (170 lbs). My goal is only to change my body composition. It should be no problem making weight for the 75kg class.

[Bean]

Nice PR on Pressing...

[Justin]

Thanks

[Justin]

6/18/10
Big Ten Upper
Bench deload
95*5 120*5 145*5

DB Bench
60*10*3
SS
1-Arm DB Rows
45*10e*3

Should Horn
3e*15*3


6/20/10
Big Ten Lower
Squat deload (no belt)
Bar*12 140*5 175*5 210*5

Deadlift deload (no belt)
135*8 190*5 235*5 285*5

Heel Touchers
body*10e*3
SS
MB Jacknifes
2kg*10e*3


6/22/10
Big Ten Lower and Upper
bike to gym 18 mph average speed (around 10 minutes)
Military Press deload
bar*12 60*5 75*5 90*5

RDLs
135*8*3
SS
wide-grip Pull-ups
bodyweight
10, 8, 8, 5, 5 (wanted 10*5)

Overhead Barbell Step-Ups
45lbs bar
8, 8, 9 (really fought for 9 on last set, wanted 10*3)

SB Y-T-Ws
3*12e*3

bike home

Bodyweight now at 173 wearing running shoes, tshirt and shorts. I assume I'm at 170-170 1/2 or less if I were to weigh-in for a meet. Carb intake has increased, too. Stimulants of any form have been eliminated from my diet for at least 1 month from Sunday.

[Justin]

5/3/1

6/25/10

Big Ten Upper

Bench
Bar*reps 95*8 140*5 160*5 180*5+ Got 11

DB Incline
50s*10*5
SS
Reverse-Grip Bent Over Rows
135*10*5

Shoulder Horn
3s*15*3

Seated Sled Pulls
90*1 length
180*1 length
225*1 length
270*1 length

[Justin]

5/3/1

Big Ten Lower

Squats
bar*12 155*8 155*5 205*5 240*5 270*5+ Got 12

Deadlift (no belt)
135*8 225*5 280*5 320*5 365*5+ Got 10

Judged Monster Garage Bench Press meet prior to workout. No assistance work done.