November 27, 2011 Conditioning

• 34" Plyo Box Jump / DB Drop & Overbox Jump S.S.: 15/15
• 34" Seated Plyo Box Jump: 20
• 7kg MB Slams: 50, 50

Good session, got the blood pumping.  I enjoy jumping, it's so effortless for me.  Balanced out the lower body work with some ball slams.  Felt good. 

November 25, 2011 Upper / Heavy

• Bench Press: 245*3 255*3 270*3 255*3 245*3
• Pullups: 75*2 75*2 70*3 70*3 70*2
• Push Press: 185*3 190*3 195*3 205*2 210*2
• Dips: 55*5 60*5 55*5

Great session; bench is moving up glacially slow.  I'm chomping at the bit here.  Pullups are going well, feel like I'm adding strength there. Still feels like the power movements are what's moving fastest for me; the push pressing especially.  I actually narrowly missed a 3rd rep at 205 and 210.  Dips went well too, glad they don't hurt my shoulders

On another note, I've gained back most of the weight I lost during the glycogen-depletion experiment pre-halloween, and subsequent week off to rest up for this bulk. I'm at 189 right now, and I'm gaining about a pound every few days.  I hope to be back to 193 by the first week of December.  I've noticed actually that I haven't really gained any fat at all so far.  I know it's early, but still.  It feels like the 'density' of my muscles is changing. I'm assuming it's from the olympic lifting I've added.  My body just looks 'denser', and just as lean. It's hard to describe, but it looks good so far.   

November 24, 2011 Lower / Light

• BB Front Squats: 225*5 225*5 225*5
• Hang Snatches: 135*3 145*3 155*1 115*3 115*3
• Ab Wheel: 11, 11

Switched it up a little, did front squats, gave my lower back a rest.   Hanging snatches...yeah I thought I'd be getting a much larger boost to weights since I wasn't doing them off the floor. I figured shortening the movement would help.  Not so much. It was actually harder without the force of that first pull off the floor.  Finished with the ab-wheel, the only infomercial fitness product in history that actually is legitimate. 

November 22, 2011 Upper / LIght

• BB Incline / Pullup S.S.: 225*6-BW*14 230*4-BW*10 215*5-BW*10
• Standing Press: 145*5 155*4 135*5
• BB Curls: 95*8 95*6 95*4
• P.U.P.P.: 1:40

Felt particularly good on the pullups...got 34 over 3 sets here. Last week got 31, and that was NON supersetted.  Continuing with direct arm work, did some BB curls.  May just go with DB curls from here on out.  Also, Standing Press weight isn't really progressing that much, not sure why. Added a rep at 155, but it was incredibly hard.  Guess we'll see

November 21, 2011 Lower Heavy

• Deadlift: 405*2 415*1 425*1
• Hang Cleans: 175*3 185*3

Was super pressed for time here so I shortened up this session. I had to go do something after, though I forget what that was now...So this is the start of the 3rd week of the bulk....I don't exactly feel stronger on most of my lifts, except power lifting. It feels like it's getting easier, probably because I've never consistently done it before.  

November 20, 2011 Conditioning

• 34.5" Plyo Box Jumps: 30
• 34.5" Plyo Seated Box Jumps: 15
• Plyo Bench Pushups: 5, 5, 5

Back to doing conditioning work here. My gym was closed, so I went to their facility in Watertown, it was nice. There was a pool. I didn't bring anything to swim in though, so no go there.  Tonight I'm going to use the lacrosse ball on my hamstrings, quads, glutes, and piriformis during the Sunday Night Football game.  Should get everything ready for this coming week. 

I'm 188 lbs. currently.....that glycogen depletion diet thing I did pre-halloween really stripped the weight off me. I must've been down to like 184. I'm pissed I'm starting this bulk so low. My body just likes being around 188 or so. It sucks because I'm at like 3400 calories per day and I still gain slow. It's like I have to either pig out on like 5000 per day like last winter, or I don't gain very much.  I also think adding in the olympic lifts is just sucking down the extra carbs I added, which isn't a bad thing, they're being used for something useful, but I didn't anticipate how many extra calories I'd need to make up for them.  I'm going to wait another couple weeks before tinkering.

 

November 18, 2011 Upper / Heavy

• Bench Press: 270*3 265*2 (hit post) 255*3
• Pullups: 60*3 65*3 70*3 75*2 70*2
• Push Press: 165*3 175*3 185*3 190*3 200*3
• Dips: 50*5 50*5 50*5

Kind of pressed for time,  I take forever between bench sets so I cut it at 3 sets here.  Felt a little flat on it anyway, I think because I do it on Fridays now after a week's worth of working out.  Still not awful.  Pullups went great, really happy with them.  Push Press is moving up as well.  Next week I want to start with 185 or so.  Dips were not painful either.

November 17, 2011 Lower / Light

• BB Squats: 275*5 285*5 295*4
• Snatches: 95*3 95*3 115*3 135*3 155*1
• Bulgarian Split Squats: 60*5 70*5 75*5
• Paloffs: 60*3

Looking at what I did here it doesn't look like much, but the snatches kill me, in a good way.  Plus the split squats...my goodness.  Still the hardest exercise I do. I'm screaming like I'm being murdered on the last rep for each leg.  Decided to do them instead of front squats this week.  I was thinking of doing hanging snatches here, but opted for full.  I think next week I may switch to hanging snatches, as I'm really just focusing on power production with adding them in. 

November 15, 2011 Upper / Light

• BB Incline Bench: 225*5 220*5 215*5
• Pullups: 13, 11, 7
• Standing Press: 145*5 155*3 135*5
• Cable Curls: 45*12 50*10 50*8

Decided to not go with the superset this week. Pullup numbers improved on account of this.  Trying to slowly bump the weight up each week....may get some 1 lbs. magnets from elitefts or somewhere to make increases easier. Was pretty tired so I didn't do any rope work here; got to bed late last night.  Stomach is still bothering me in bed in the mornings, actually woke me up today, but otherwise it's back to normal.  Did cable curls as my biceps work this week.

Forearm

Finally managed to get a decent picture of how vascular I generally am.  Obviously I just started this bulk so my bf is still very low, but you get the general idea.  One of those veins actually runs up my bicep, onto my shoulder and into my pec somewhere.  Anyway, I've wanted to get a good 'vein shot' (pause.) for a couple years now, so here you go. And yes, the mirror is filthy. I have no idea what the fuck my room mates do in the bathroom, but I clean the mirrors and the next day they look like what you see here.

November 14, 2011 Lower / Heavy - More f*cking like it.

• BB DL: 315*3 365*3 385*3 395*3 405*2, 1
• Hang Cleans: 95*3 135*3 145*3 155*3 175*3
• Glute Bridges: 315*3 365*3 405*3 425*3 445*3

THERE we go.  No need for doing O-Lifts first, I actually find it easier doing them after a big movement for some reason, maybe the weight just feels lighter.  That last set with 405 I just did too soon after the 395, if I had rested more I would've had all 3.  I immediately reset and pulled it for a third rep.  Hang cleans went well, there's a guy there that does snatching at the same time I'm doing cleans, so I work in with him.   I'm grateful there's someone there that knows their shit with the o-lifts, he noticed that on the hang cleans I'm doing the 'jump' and 'catch' portions one after the other instead of simultaneously so the movement takes too long. Also weights went way up on the hang cleans, going to start at 155 next time, use 95 as an unrecorded warmup, probably 135 as well.  Also, stomach is about 78% back to normal. Hard to describe how much better it feels compared to this time last week.  Still not great exactly, but definitely much better

November 13, 2011 Food Poisoning?

So you know what makes it hard to get over a slight stomach bug you've been fighting all week?  Food poisoning and throwing your guts up.  Went to a farmer's market today, got some organic chocolate, barely ate any of it.  Didn't feel right after it, for a couple hours. Went to bed at 9:45 on a Saturday.  My body punished me for being a candy-ass by making me get up about 45 minutes later and throwing my guts up.  Afterward I was sweating and freezing and shaking while I tried to sleep.  Not good times.  Sunday my stomach hurt way too bad, I was almost doubled over.  Started to feel a bit better in the afternoon, went to a bar with some friends had a glass of Budweiser and that didn't go well. Went home, slept from 5-8, got up for Patriots game, promptly passed out afterward.  This has just not been my week.

November 11, 2011

• Bench Press: 265*3 270*3 255*3 245*3 245*3
• Pullups: 50*3 60*3 60*3 55*3 55*3
• Push Press: 135*3 155*3 165*3 175*3 185*3
• Dips: 50*3 50*3 50*3
• Lying KB Rope Drags: 36kg, 60kg
• Ab Wheel: 11, 12

For some reason my anterior delts have been sore all week.  This is only odd because I literally can count on one hand the number of times they've been sore in the nearly 14 years I've been lifting.  Even things like front raises don't leave them sore.  This week however they've been sore to even the lightest touch. So the dips at the end there I had to cut short because it was borderline excruciating.  Also bench press started well but I was quickly gassed.  Also had an odd issue this week with my stomach; I haven't really been getting hungry, my stomach just hurts periodically throughout the day, and it's usually around the times I'd be hungry.  Not sure what that means. I hate being 30. Seriously it blows.  I fucking hate this shit. Also, did the rope drags; here's a video of Sinicore Moss doing them.  

 

 notice how he has someone spotting him?  Apparently that's a good idea.  I did them without one, and was exhausted at the end.  I knew I was getting close so I gave the rope one more giant pull.  Apparently the 60kgs were about 2" from my head and I cracked myself right at the top of my forehead.  I fucking hate being 30.   Session was fine overall I guess, just sore and tired all over. Hopefully I recover quickly.

November 10, 2011

• BB Snatches: 135*3 115*3 95*3:3
• Squats: 275*5 295*2 wtf?  255*5 245*5 
• Front Squats: 185*5 205*5 185*5
• PUPP: 50 seconds

So I know I said I would be doing squats first here, but wanted to see if the snatches effected my squat any.  Yeah...they did.  Moving along, next week I think I'm going to do both compound lifts first, then follow it with the Olympic movement.  Sore as hell here, cramping up, feet cramping, calf cramp still hurts from the other day, feel rusty. NOT enjoying this week back at all. 

November 8, 2011 Upper / Light

• Incline Bench / Pullups S.S.: 225*5 / BW*12  215*5  / BW*8  205*5  / BW*8
• Standing Press: 135*5 145*5 150*5
• Hammer Curls: 50*8 45*8 40*8
• Battling Ropes: 40, 50, 40
• Pullup Iso-Hold: 25 Seconds

Rhomboids still trashed from previous session, oddly pullups and the iso hold did not exasperate this.  The session went well.  Today (wednesday) when I'm putting this in my delts are actually sore.  They are NEVER sore, even after standing presses, so I'm doing something right.  Apparently looking back actually the last time I did Standing Presses I did 145*5 and 145*4, so I actually bumped up my weight here.  Maybe the time off did something strength wise.  I'm also noticing I look massive compared to the end of the cut, and I've only been on increased calories for a couple days.  Probably just glycogen.  Anyway, hammer curls were fun, I haven't done direct bicep work consistently in over a decade, so this should be fun.   Another note; that template I posted the other day is going to be the vast majority of the routine.  If I finish off that stuff for a workout and still have energy I may add in a set or two of some other work, like with the iso-hold here.  So, so far bulk 2011 is off to a great start

November 7, 2011 Lower / Heavy

• Hang Cleans: 95*5 135*3 140*3 145*3
• Deadlifts: 315*3 365*3 385*3 390*3 365*3
• Glute Bridges: 365*3 405*3 415*3 435*3 455*1-LEFT CALF CRAMP

So I learned several things here:

1. I'm never taking over 3 weeks off from heavy deadlifting again.   Holy crap....seriously I cannot explain how rusty I was here.  Probably should've eased back into this instead of going near 400 right off the bat again, much less for a triple.  
2. I'm never taking a whole week off again, or not going heavy for 2 straight weeks, at least intentionally.  Last week I had off, two weeks ago I was doing that glycogen depletion stuff. By the 3rd set of deadlifts I actually was feeling something similar to DOMS. I'm recording this a couple days later and all I can say is that every part of my body is sore, and it's not even from the upper body workout I did the day after this.  My rhomboids feel like someone took a lead pipe to them
3. Hang cleans do not 'prime your nervous system' they just tire you out.  I think what I'm going to do from now on is switch the order every other week.  So next week I'll lead off with deadlifts.  For my Thursday workout this week I'm going to lead off with the squats and go to the snatches second.  Next week I'll do deadlifts first on this Tuesday workout and hang cleans second.  Then next Thursday I'll lead off with snatches and move to squats 2nd.  
4. You can apparently cramp your calf  by doing glute bridges.  That fucker didn't let go completely for about 5 hours, but I could at least walk. 
5. Kale does not work in my morning shakes.  Just does NOT work.  I'm going to eat it with dinner from now on.

 

November 6, 2011 Bulk Routine

Alright, so here's the routine I'm going to use while on this bulk; it's a heavy/light upper/lower like my usual split, but the 'light' is actually going to be around 5 reps...Also, I'll be doing direct arm work!  First time I'll have consistently included any in probably a half dozen years. Never really got anything out of it before, but I'm not going to get cute with it this time. Just curls, and dips.  Also, Wednesday may end up being an off day.  I have Sunday as being the lone conditioning day on this split, but I may end up going on Wednesdays too....we'll see.  So here's the routine:

·         Sunday:

o   Box Jumps, Box Jump Series, Plyo Pushups, Plyo Box Jumps.

·         Monday:             

o   Cleans (5x03)

o   Deadlifts (5x03)

o   Glute Bridges (5x03) (Jump Deads?)

o   Paloffs

·         Tuesday:

o   Incline Bench  (3x05) / Pullups (3x12) S.S.

o   Overhead Press (3x05)

o   Curls (3x08) (KB Rope curls?)

o   Rope Work

·         Wednesday:

o   Off, Foam Roll, stretching , massage, whatever

·         Thursdays:

o   Snatches (5x03)

o   Squats (3x05)

o   Front Squats (3x05) or Split Squats (3x05)

o   Planks (plank rope drags) / Lying Rope Pullover S.S.

·         Friday:

o   Flat Bench (4x03)

o   Pullups (4x03)

o   Push Press (4x03)

o   Dips (3x05)

o   Weighted Carries

·         Saturday:

o   Off

November 6, 2011 Bulk Beginning!

Alright! So the bulk begins tomorrow.  I guess technically it began November 1st, but I actually made it through this previous week without going to the gym, so I'm rested up.  Got a massage too, felt great.  So without further adieu here is diet for the mass building phase:

October 31, 2011 Halloweeen

OK, so the flush out didn't really work...at all.  I didn't look bad, I just looked regular.  The point was you drink a few gallons of water per day, then cut out the water and piss out any water your body is holding.  Plus you take in carbs to 'plump' your muscles back up.  Didn't happen at all.  As soon as I stopped drinking the water, I stopped pissing, like within an hour.  Not sure what I did wrong. Regardless, I didn't look bad and had a good Halloween Saturday.  So anyway, I'm going to attempt and take this coming week completely off, we'll see how it goes.  I haven't taken a week off in 13 years.

October 28, 2011 Carb Up

• DB Front Raises: 15*13 15*15 15*12
• DB Shrugs: 75*20 75*20

Alright, carb up has begun, we'll see how this goes and how I look at the end of it.  Cutting off water as well, we'll see the effects.   I did the raises & shrugs here because I want to emphasize my shoulders & traps.  Bro science at its finest.

October 27, 2011 Glycogen Depletion Day 4

• 7kg MB Slam Tabata: 20, 22, 21, 18, 19, 19, 18, 18
• Battling Ropes: 47, 40, 40

Only cardio session for the week...I'm actually noticing something; after this summer's accidental ketosis incident I was hesitant to do the low carb thing for more than a day at a time.  But this is my fourth day of doing it and honestly I feel fine.  I'm not doing two-adays like I was during that thing this past summer. Plus I'm consuming a bit of extra fat too, and things seem to be going MUCH better this time.  I'm not even vaguely irritable or feeling as though I'm going to die or be consumed by wolves.

October 26, 2011 Glycogen Depletion Day 3

• Cable Flyes / Cable Row S.S.: 30*17 / 60*20 30*17 / 80*20 30*17 / 80*20 30*17 / 90*20 30*17 / 100*15
• Hammer Curls / Seated Skull Crushers S.S.: 12.5*15 / 50*20 10*17 / 55*20 10*16 / 60*20 10*17 / 65*16 10*20 / 65*15
• DB Reverse Laterals: 10*15 7.5*15 7.5*15

Not sure if this is working or not, but I'm sure tired after these workouts.  Hopefully it'll turn out to be worth it.