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My Quest for 405

Muscle Gelz Transdermals
IronMag Labs Prohormones
Triple Threat said:
I'm going to have to stop reading this journal lest I be tempted to try these types of workouts. :D
Click to expand...

i think these workouts would be perfect for you actually. You can recover pretty well from just the singles, and you know, for us older folks (and even older folks :D) it might be the best thing for you.
 
yellowmoomba said:
What's up with the +5 on Chins........? I thought you were using 70 or more ?
Click to expand...

I just decided to add some more variety to things, and since I like using percentages of max, I am doing 70% of max for the 4 rep sets, and then I will be alternating that with 90% of max for sets of singles.

Since I have been on this practically daily training kick lately, I really need to plan out what I am doing and make sure I can optimize my recovery. So far believe it or not, even with all this training I am still making progress, only downside is that i've been really tired at night, but it helps me to sleep better I guess :thumb:
 
March 2

Chest Supported Rows
90 x 8
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4

Chinups
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1

Cardio/GPP
Shoveling a foot of snow today!
 
How many inches did you get?
 
March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4


*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.
 
Damn, how'd the shoveling go?
 
Stewart14 said:
March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4


*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.
Click to expand...

well if you call that sad id hate to see how much weight you use on a good day.
 
Stewart14 said:
ha you took the bait, I just figured it was too easy :D
Click to expand...

I couldn't resist. :laugh:

Reminds me of this joke for the women:
How is sleeping with a guy for the first time like a snowstorm?
You never know how many inches you'll get or how long it will last. :D
 
What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?
 
soxmuscle said:
What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?
Click to expand...

I use 2 minutes for both types, bear in mind, the singles sets aren't one rep maxes, they are roughly 90% of max, so I am pretty much good to go after 2 minutes or so. the 4 rep sets are roughly 70% of max, so they are pretty easy. I just alternate them with the 90% days to give myself a built in break, I have all sorts of periodizational things going on in my plan, it confuses me sometimes, like I can't even follow my own spreadsheet sometimes, it's sad.
 
March 6

Chest Supported Rows
90 x 8
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Chinups
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4

Upright Rows
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4
 
Last edited:
Muscle Gelz Transdermals
IronMag Labs Prohormones
What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.
 
June 29

Resurrecting the QUEST aka (my ADD has kicked in again)

Deadlifts
Warmups
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4

Bench Press
Warmups
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4

*I dunno, I alternate between wanting to look good and be big and my powerlifting needs, and I came back to this. It is scary how much actual one rep max strength I have lost since that meet I did in december, it's disgusting actually. My deadlift took the biggest hit, I would have to guess it's over 100 pounds less than in december :mad:
 
Going to use a Westside template again or something different?
 
gtbmed said:
Going to use a Westside template again or something different?
Click to expand...

Something different, I really haven't used Westside in a real long time now. I prefer to do things based on percentages of maxes so that I never really have to max out in training, I like to save the maxing out for an actual meet.

So probably something like this:
First session:80% 1RM 5x4
Second session:85% 1RM 4x3
third session:90% 1RM 3x2 (add my bench shirt and squat suit for this)
fourth session:95% 1RM 2x1 (with equipment again)
then add 5 pounds to 1RM estimate for bench and 10 lbs for squat and deads and start over again at 80%.

Basically that's it for this plan. No extra work except maybe some back work on the squat day for shoulder health. deads and bench on day 1, and squats and extra back stuff on day 2, alternate the days and keep going every other day.

simple right?
 
July 1

Happy NHL Free Agency Day

Squats
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4

Bench Press
285 x 3
285 x 3
285 x 3
285 x 3

Chest Supported Rows (RI=60 sec)
140 x 3
140 x 3
140 x 3
140 x 3

Gonna go with a modified 5x5 scheme keeping the exercise scheme but obviously not doing a 5x5. Powerlifts will be based on %s and the accessories will be 4-10 sets of 3 reps adding a set each time and adding weight when I get to 10 sets starting light at 70% of max.
 
July 3

Bench Press
300 x 2
300 x 2
300 x 2

Seated OH Press
145 x 6
145 x 6
145 x 6

Pullups
BW x 6
BW x 6
BW x 6

2-Board Press
245 x 6
245 x 6
245 x 6

Chest Supported Rows
140 x 6
140 x 6
140 x 6
 
Last edited:
July 4

Deadlifts
350 x 3
350 x 3
350 x 3
350 x 3

Hyperextensions
BW+55 x 6
BW+55 x 6
BW+55 x 6
BW+55 x 6

Decline Crunches
BW+40 x 6
BW+40 x 6
BW+40 x 6
BW+40 x 6

*I figure with my higher frequency plan for the powerlifts that since I will be doing the actual lifts so much I really don't need so called assistance stuff, nothing beats the real thing anyway right? Squats will be on Tuesday, and back to deads on Friday, so that's 6 days between the actual lifts, but 2 days between lower body days.

*Really felt like my form on the deads was top notch today, really got the pulling back and up thing down today, I think it made a difference on my low back as it feels pretty good right now. Bar went right up my shins and once I cleared my knees, went right into lockout. Good times.
 
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