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Elevation Mask: 3,000 ft.
Heart Rate: 145 bpm @ 74% of MHR
Press:
Warm Up
Clean 65# 1 x 5
Clean 85# 1 x 5
Clean and Press 90# 1 x 5
Work:
Clean and Press 120# 1 x 5
Clean and Press 135# 1 x 3 (Injured Shoulder)
Clean and Press 155# 1 x 1
Bench Press (135#)
Set 1: 1 x 10
Set 2: 1 x 10
Set 3: 1 x 10
Set 4a: 1 x 7
Set 4b: 1 x 3
Set 5a: 1 x 5
Set 5b: 1 x 5
Torqued my Shoulder during the press of 135# I'm hoping it doesn't mess me up for tomorrow, I may just switch to Squats and allow a few days rest before doing heavy weight on the Clean... although I'd be putting a lot of pressure on it doing the Deadlifts for Reps tomorrow. I'll have to think about it tonight because when I wake up tomorrow it'll be go time. Also I think my bench was effected by my shoulder/lats being torn or pulled, whatever happened. I don't want to rest but I may end up taking this week off and that would just piss me off.
Run:
Mileage: 1.2 miles
Time: 12:10 minutes
Elevation: 6,000 ft.
Heart Rate: 87% @ 170 bpm
That run sucked and it was the good way. I remember when I first started working out hard, pushing myself to the point that I almost blacked out, running or training til I felt like I was going to die. That's what I've been searching for and the Mask has helped me get back to that. So every Sunday, Tuesday and Thursday I'll be running... I'm excited. In honor of 1SG Andor I'm going to call my mask Tommy the Ass and call these workouts Chasing the Dragon.
Squat:
Air Squats 1 x 10
95# 1 x 5
115# 1 x 5
135# 1 x 5
185# 1 x 3
225# 1 x 1
265# 1 x 2 (Failed the first rep, went down again and did the second... is it bad form/doesn't count if you're pulling down on the weight as you put it up?)
ORM: 265#
Clean:
135# 1 x 1
155# 1 x 1
165# 1 x 1
175# 1 x 1
185# 1 x 1
195# 1 x 1(Fail)
ORM: 185#
Got the Clean(195#) to my diaphragm but wasn't able to get underneath it. Anyways going to have to get the Clean up to 225# if I want to Press it.
Happy V-Day baby, I love you and on to the work:
Bench:
135# 1 x 5
185# 1 x 5
205# 1 x 3
225# 1 x 1
240# 1 x 1
ORM: 240
So I got 240 up, almost didn't, I'm lacking explosiveness, going to have to train that better. That's it for today, tomorrow is Squat, looking forward to that one.
Finally:
I've dropped the quest for a 1000# total. It's too vague, I actually believe I'll mostly likely reach it next month after this progress but I just have a new goal that I want to reach that allows me not to change up my workout and just make me strive for more and that's:
Press: 225#
Bench: 300#
Squat: 315#
Deadlift: 405#
Now these goals are pretty lofty but when I set after 1000# total the first time my bench max was 150#, my Deadlift was 245# and my Squat was 175#. So it's definitely possible, I'll set the goals realistically and I'll actually keep training for Strength up until the end of May. The Months of June and July will be focused on regaining speed, agility and endurance.
To avoid being too heavy and what always happens when I start running late, all training will be with the elevation mask. My goal for runs will be to be able to run at 18,000ft(Mask) really 24,000 since we're already 6,000 ft above sea level, for 5 miles. I'll be starting at 6,000 ft. (Mask) for runs of 2 miles and I'll lift with the mask on at 3,000 ft. (Mask).
It's going to be intense and hard but I'm excited.
“Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.”
Got the Elevation Training Mask 2.0 and shit is about to get real!
Deadlift:
135# 1 x 5
225# 1 x 3
315# 1 x 1
385# 1 x 1
405# 1 x 1 FAIL
405# 1 x 1 FAIL
ORM: 385#
I could pick up the 405 and get it to about my shins but my form was shit and I felt like my lower back was going to snap. Going to have to work on strict form over the next few weeks. Going to do Cleans in place of the Deadlift for the next few weeks. I'm excited though, with the training mask and the deadlift confirmation of 385#.
Some rambling first, I weighed in at 182 lbs... which is pretty good for me but I'm going to start running. I'd like to walk around at 180 and fight at 155 when I get back. So I'm going to start running, I'm adding it into the workouts and I'll only do it on Tuesdays and Thursdays at night. This will foreshadow the workouts I'm looking forward to starting in a month. Alright, let's begin:
ORM Test:
45# 1 x 10
95# 1 x 5
115# 1 x 3
135# 1 x 1
155# 1 x 1
165# 1 x 1
Confirmed ORM: 165#
35# 3 x 10
MT, I'm really looking at you here, I want to do the week 3 of 5/3/1 the entire time next week and just max out on the 1 for as many reps as possible. Ill advised or not?
Squat:
Warm Up
100# 1 x 5
125# 1 x 5
150# 1 x 5
Work#
190# 1 x 5
215# 1 x 3
240# 1 x 3
Estimated ORM: 265#
Superset:
Deadlift (170#): 5 x 10
Hanging Leg Raise: 5 x 10
I couldn't do the Dips and Cleans today, my lower back felt like it was on fire this evening and I was a bit worried about going to hard and hurting myself. Either way Squat was where I guessed it would be so that puts me 110# away from an estimated 1000# total lift. I'll get more clarification next week with actual ORMs but.... I think I know what I'm going to do after this Workout Plan after Month 3, but I'll address that a little bit later.
No diet today, just didn't track it. I was really out of it today.
Bench Press:
Warm Up
95# 1 x 5
115# 1 x 5
135# 1 x 5
Work
165# 1 x 5
185# 1 x 3
205# 1 x 5!!!!!
Estimated ORM: 240#
Superset:
Press (75#): 5 x 10
DB Row (30#): 5 x 10
Superset:
DB Curls(30#): 3 x 10
Skull Crushers(50#): 3 x 10
Well I felt really good doing that 205, next week is the test. So my estimated ORMs have me at an increase of 35#'s on Bench and 30#'s on deadlift over the last two months of work. All I have left is Squat, I'm wondering how well I'm going to do on that one, I'm really just hoping for 265# once, which is pretty pathetic but I'm hoping. Next week we'll see what my actual ORM's are, no assistance lifts, just working up to the big ORM.
Oh yeah, I'm only 10#'s away from my goal on Bench, maybe I can add 25# to Bench and 25# to Deadlift and drop Squat to 300#. If that's the case that would be pretty awesome.
Finally the eating, I need to just start drinking a shake in the morning. I want to keep the calorie count above 2300(arbitrary) and the protein above 185 (muscle growth). Two shakes one in the morning and one after I workout at night would achieve that.
Calories: 2290
Protein: 150 grams
Well I've spoken before about what I want my goals to be and it's already Week 3 of Month 2 and I feel like I'm making progress. My Press form is much better than when I started although my Est. ORM is lower than I'd like. My Bench has gone up significantly as has my Deadlift. My biggest disappointment however is my Squat. My form has gotten better, the assistance lifts have let me focus more on form and developed that but the growth that I'm seeing or lack there of is upsetting.
I don't blame the program by any means, it's obviously worked and if I'm correct I may only be a 115#'s from my goal by the end of Month 2 which is amazing considering I started 185#'s away from it only two months ago, who can complain about an increase of 70#'s in that amount of time. Not me.
That said, the point of failure here is the Squat. I'll reach 400 and 250 on Deadlift and Bench, respectively, before long but 350 for Squat just seems miles away, I could flex to 425 and 325 but I believe my squat is barely topping 265 at the moment. This just will not do so I've looked on T-Nation and found this article:
http://www.t-nation.com/free_online_article/most.../the_squat_4_times_per_week_experiment
Now the problem with this system would be the huge focus on Squats and while I could see progress in five weeks, I'm worried about the gains I might lose on my Deadlift and Bench, both of which I personally care aabout more. The Author makes a point of saying that I need to take out something from my workouts IOT see success and growth in my squat.
In addition, I want to be able to Press 185#'s at a minimum and eventually reach 225#'s. Most of these larger gains would be after I've made it through selection but I do need to start working on my press now for the added health benefits.
Once I've made a decision on how I'm going to increase my Press and Squat while sustaining slow & steady growth of my Bench and Deadlift I'll post it.
Deadlift:
Warm Up
135# 1 x 5
170# 1 x 5
205# 1 x 5
Work
260# 1 x 5
295# 1 x 3
340# 1 x 4!!!!!
Superset:
Squat (120#): 5 x 10
Ab Wheel: 5 x 10
Superset:
Dips: 3 x 10
Power Clean (135#): 3 x 10
Estimated ORM: 385
Felt good after I got past the Ab Wheel and Squats. Deadlifts were hard but I got pumped at hitting 3 reps of 340, they were tough and I may have been able to get to 5 but whatever, I'm just psyched at how strong I'm getting.
Diets changing for efficiency, so the last month will be almost a 1000 caloric drop with about the same amount of protein taken in daily. Salad and MEAT!!!! It'll be delicious.
Press:
Warm Up:
65# 1 x 5
75# 1 x 5
95# 1 x 5
Work:
115# 1 x 5
135# 1 x 3
145# 1 x 2
Superset:
Incline Bench Press (120#): 5 x 10
Chin Ups: 5 x 10
Superset:
DB Curls (30#): 3 x 10
Skull Crushers (50#): 3 x 10
Estimated ORM: 155#
That's actually a loss of improvement over the last three weeks.. I'll get confirmation though on my ORM next week. It better be higher than 155# though... wtf.
So I'm over the halfway point for this workout and I expect by the end of Month 3 I'll be near my goals:
Est. ORM at the end of the course
Bench: 230#
Squat: 275#
Deadlift: 380#
Press: 165#
Goal
Bench: 250#
Squat: 300#
Deadlift: 450#
Press: 185#
I'm not sure whether I want to change my workout after I'm complete with this 3 month cycle. I'd like to reach my goal of a 1000 lb. total lift but I really want to start cutting and increasing my agility, speed and endurance.
I purchased an elevation mask to increase resistance while I'm lifting and running. We'll see how that effects me during Month 3. I wish I could get stronger while doing the above but I know that's not possible. The best I can hope for is that I'll get strong enough that while I'm cutting I can maintain the strength I've gained.
"I make a rational response to an irrational world. So if you fuck with me, I'll fuck you up."
