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Old 01-28-2010, 10:49 AM   #81
Matthieu Hertilus
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Day 3(1/28)

Deadlift:
2x3x205# (RDL), 1x5x255#, 1x3x285#, 1x1x315#, 1x1x345#, 1x1x365#
2x1x380#; 2x2x315#

*Bulgarian Split Squat: 2x3x135#, 2x3x135# (Front Loaded)
Bench Press: 5x4x165#

Sledgehammer Work:
3x2min rounds/ 45 sec rest (avg 74 reps/round)

* Been having pain on the back of my leg, perhaps from too much squatting. My competition is not until the end of February so for now I will lay off back squats entirely and stick to accessory movements in its place that don't aggravate this injury(i.e. Bulgarian split squats, Good Mournings, Trap Bar Deadlift elevated). Overall, I think I'll go back to a more traditional training split targeted for sprinting, while still opening the option for PL meets --- low volume, heavy reps, high frequency for the main lifts (purely for neurological development) and a few accessory movements to address weaknesses (core, hamstrings, etc.) on a 3 or 4 day split: Vertical Push/Vertical Pull; Horizontal Push/Horizontal Pull; Hip Dominant; Quad Dominant. Though I am QUITE intrigued by this new CA Cycle. I will find a way to integrate O'Lifts into the new routine. For now though, I will play out the rest of this cycle to have a better analysis of Korte's 3x3 system.
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Old 01-29-2010, 02:09 PM   #82
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Day 4(1/29)

Bench Press:
1x3x155#, 1x3x185#, 1x3x235#
2x1x250#; 3x3x225#

Weighted Chin-Ups/ Weighted Dips
-5x5x60#

Farmer's Walk
3x 40m x100# (each hand)

*Bad transition off th V-diet, but will really focus on eating right and training smart. Don't really like benching this much but will use it in my new routine starting next week. Still figuring some of the details but I like the idea of frequent heavy lifts. Perhaps do the Russian Squat Cycle (replacing the back squat with deadlifts) and still focused on movement specific days. I'll replace front squats and trap bar deads for back squats until this injury clears up and use a different hip-dominant movement on those days since I'll already be deadlifting quite a bit. Welcome back standing presses, pushup variations, rows, and pullups! And let's not forget speed work.
*Will also start using the Anabolic Diet, maybe I'm a carb-a-phobic, and focus on pre/peri training nutrition (probably the bulk of my carbs during the week) since I train in the morning
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Old 02-01-2010, 08:58 PM   #83
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*New Cycle*
- follows a similar template to many of Eric Cressey's programs
- 4 day weight training split: Quad Dominant, Hip Dominant, Upper Body (Horizontal Push/Pull(, Upper Body (Vertical Push/Pull)
- Speed Work @ least 2 days a week
- Biggest thing I have to tighten up is my diet. I can perform well on lower calories, plus I need to drop some fat. I did horrible on the transition weeks off the V-Diet (too many calories too soon). I could use the support and just knowing that other are checking on me as well would mean alot, but this next 28 days is all business. I know I can do it and I've seen the results, it's all about doing it again: Pre/Peri Training Nutrition will be a bigger focus, Post Training will be just BCAA + Creatine. The other meals will be high protein/ moderate fat w/ 1 or 2 of them being shakes.
-Got hit with the injury bug so no squats of any kind for now.
-Just had this revelation today, so the diet starts anew tommorow, though I got a head start on the training today.
-Still going to compete in my first PL comp later this month just cause I have to.

Day 1 of 28(2/1/10)
*Quad Dominant

Trap Bar Deadlift:
205#x5, 245#x5, 305#x5
315#x5, 345#x5, 365#x5

Step Ups w/ knee ups: 2x8x155#, 2x6x175#

Real Runner (30 stride/ set):
Lv 3/ Lv 4/ Lv5 (twice through)
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Old 02-02-2010, 12:08 PM   #84
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Day 2 of 28(2/2/10)
*Upper Body (Horizontal Push/Pull)

Bench Press:
165#x3, 185#x3, 215#x3
225#x4, 235#x2, 230#x4, 240#x2

Incline Rows - 4x10x25#
Band Pushups - 4x10

Landmine - 3x6x45#

BB Curls - 50 reps in 4 sets (45#)

Finisher - Sledgehammer Work (300 reps in 8:36)

*Bench was a real grind
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Old 02-04-2010, 04:50 PM   #85
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Made some modifications and made a program (closely following Eric Cressey's approach to strength building and protecting the shoulder) which will span for the next 16 weeks.
1st Cycle (4 weeks - 3 on/ 1 deload): Stage System
2nd Cycle (4 weeks - 3 on/ 1 deload): Clusters
3rd Cycle (4 weeks - 3 on/ 1 deload): Singles

Split -4 day split (2 Total Body days, 1 Upper, 1 Lower, 1 weekend lift)
Goals - Increase total strength (over 455# deadlift), Better core and grip strength, Joint health
Diet: 1st 4 weeks (Low cal diet/ Low carb diet- fat loss)
2nd 4 weeks (Medium cal diet/ Low carb - strength building)
3rd 4 weeks (Medium-High cal diet/ Cyclical carb - strength building)

1st Cycle:
Day 1 (Total Body)
A1) DB Swings - 4-6x3
A2) Deadlift (from deficit) - 3,4,5* (all done with 5 rep max)
B1) Med Ball Slam - 4-6x3
B2) Weighted Pullups - 3,4,5*
C) Turkish Get-Up - 6x3
D) Farmer's Walk - 4x40m

Day 2 (Lower Body)
A1) Deadlift - 3x1(>90%), 3x4
A2) Hip Flexor Stretch/ Ankle Mobilization
B1) Front Loaded Single Leg Work - 3x8, 1x10
B2) Landmines - 3x6
C) Real Runner - 5x

Day 3 (Upper Body)
A1) Rack Pulls - 3x3, 3x5
A2) Floor Press - 6x6
B1) Face Pulls - 4x10, 1x15
B2) Renegade Rows - 4x8
C) Weighted Chin-Ups - 4x5
D1) BB Curls - 3x10
D2) French Press or Band Pushdowns - 3x10

Day 4 (Total Body)
A1) Plyo Pushups - 4-6x3
A2) Floor Press - 3,4,5* (all done with 5 rep max)
B1) DB Swing - 4-6x3
B2) Snatch Grip-Deadlift - 3,4,5*
C) Turkish Get-Up - 6x3
D) Farmer's Walk - 4x40m

* There will also be atleast 1 day at the track purely for speed work (10x30m w/ full recovery)
* And off days will be dedicated to a session of mobility/ static stretching and soft tissue work
* Any other work will include light upper body work (100 band rows/day & 50 pushups)

Thoughts, comments, suggestions???
Would love to hear what people think
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Old 02-08-2010, 09:44 AM   #86
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New 12 week cycle, new thread...
Follow me @ Mhert's Log "MeAmStrong"
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