new program,my log book

**cmillett** · 08-30-2006, 08:03 AM

Aug 30=off

My boss squat suit supposed too be in 2day!!!!!!!
I'm going too put it on this sunday.

**cmillett** · 08-30-2006, 08:04 AM

Aug 31=bench
CGBP
135 x 2 x 10
225 x 2 x 5
275 x 1 x 5
295 x 1 x 5
315 x 1 x 5
#2brd
315 x 1 x 4
295 x 1 x 5
275 x 1 x 6

shoulder press=1 x 10 (my left arm's injury started acting up )

front lateral raises=45lb. plate 4 x 12-15

tri's hyper=4 x 12-15

Notes=my injury is still effecting my bench,usually my CGBP's will not effect my injuty nut for siome reason they did this day,so next bench day If I bench at all I'll keep the bar weight at 135 and go for 10 x 10 just for volume,Idon't want those bench muscles to dry up,I've got 3 weeks to the meet.

**cmillett** · 09-02-2006, 07:26 AM

Sept 1=lats n. rear delts
t-bar=4 x 10
wide grip chins=4 x10
rear DB fly=4 x 15

**cmillett** · 09-02-2006, 07:27 AM

sept 2=off

**cmillett** · 09-02-2006, 07:28 AM

sept 3=sq/dl (going too put on my boss for the 1st time)
squat
145 x2 x 10
235 x 2 x 10
325 x 2 x 3
put boss on here,no knee wrapps
415 x 1 x 1/2 straps down
505 x 1 x 1/2 straps down
595 x 1 x 0 straps up,could not get the bar too stay on my back,also the injury to my left arm started acting up.The weight was not a problem.
505 x 5 x 5 straps down.break in
405 x 1 x I think somewhere close to 20,break in

Leg press=6 x 10rm progressive

ground base=4 x 10

Notes=The only negative things I have too say about the boss is that,
1=It would'nt let me stand as wide as I do raw
2= the straps are too wide and thick,I'm having problems getting the bar to stay put.
3=I was hopeing that I would be able too sumo out of it,I'll fing out this thursday
Other than that the boss has awsome carry over,without knee wrapps I beleive the boss straps up will give me an easy 200lb.-250lb. carry over, just have too learn how too keep the damn bar on my back LOL.

**cmillett** · 09-05-2006, 03:37 PM

sept 4=bench
bench=135 x 7 x 10

decline=135 x 2 x 10,arm started hurting DAMN,looks like I won't make the meet,I'm going too completely lay off all benching movements for at least 2-4wks,damn,damn ,damn, damn, damn,fvck,sh1t, damn

**cmillett** · 09-05-2006, 03:38 PM

sept 5=lats/rear delts
t-bar=4 x 8 felt a little bit of pain in my arm
lat pull downs=only did 3 sets do too my arm
rear fly=4 x 12-15

**cmillett** · 09-08-2006, 09:54 AM

sept 6=off

**cmillett** · 09-08-2006, 09:58 AM

sept 7=sq/dl
sumo=
145 x 2 x 10
235 x 2 x 5
305 x 1 x 3
325 x 1 x 3
345 x 1 x 3
365 x 1 x 3
385 x 1 x 3 raw a new 3rm pr
put boss on,straps up=455 smoked,505 got stuck 3-4'' above knees,back was burnt from working sets,did not plan on putting my suit on ,got no doubt I can smoke 505.

Low box squats=375 5 x 5

rack pulls 4'' below the knee=405 5 x 5

leg ext./curl=4 x 15 both

**cmillett** · 09-08-2006, 09:59 AM

sept 8=off

**cmillett** · 09-08-2006, 09:59 AM

sept 9=bench
did some tricep work only,do to my injury

**Velkar182** · 09-09-2006, 04:56 PM

What kind of injury? Joint, I am assuming? Are you on AAS? I hope not Winny if so!? I see goofs at my gym use winny the last weeks upto a meet when they are doing som of their heaviest lifting. Not good.

**Velkar182** · 09-09-2006, 05:27 PM

My old PL coach would bitch a good bit if he saw your routine. lol

Are you doing ME and DE days, and not specifying? I think more hamstring work is needed. To do extra, don't just do STDL, use hamstring curls. Do shoulder press mean Bradfords, military press (standing?, Seated?), db shoulder press, Push press? I think you are missing some serious GPP. ie hip a**uctor, cable rotator cuff work/ cuban presses, etc..

Did you do alot of Lock out work for the SQ, BP and DL before starting your cycle. On Aug. 8 you did ME and DE bench on the same day. Lifting heavy if to develope work capacity. DE is to develope accelration ergo force. Look at it like this: If you lifting heavy is to training your body to handle more work, or to accel a mass over a distance ergo Work=Force times mass times distance. DE is to train your body to exert a greater force on a mass. Force= mass times accel. The myofibril breakdown as a result of the heavy board presses would be great, given the work capacity. In my opinion, doing DE bench would yield no better results than having just done the board presses. I think do this is just spinning your wheels in the mud. Doing extra work with marginal benefit, or worse, the opposite of the desired effect.

How long do your workouts take? What time range?

**cmillett** · 09-11-2006, 07:36 AM

I do have me and de days,I found doing more 5x5 work on my de days instead of 8x3 speed works better for me,if I decide to do speed work I'll hit a 3wk wave,if you go back to the beginning of my log you'll see that I was training on a different daily split,I have no choice but to use the wsbb template(96-120hrs) between me and de days do to my shift work.
And yes I do leg curls and shoulder presses and other gpp work.

**cmillett** · 09-11-2006, 08:00 AM

Oh and my workouts last anywhere from 45min.s-1 1/2hr.s

**cmillett** · 09-11-2006, 09:58 AM

sept 10=off

**cmillett** · 09-11-2006, 09:58 AM

sept 11=off

**cmillett** · 09-11-2006, 09:59 AM

sept 12=squat
145 x 2 x 10
235 x 2 x 5
325 x 2 x 3
375 x 1 x 3
suited up,straps up no wrapps
415 x 1 x 1/2
505 x 1 x fell down my back,big bad dump,really torqed both of my arms
505 x 1 x 1/2
595 x 1 x unracked and walked out
645 x 1 x unracked and walked out
685 x 1 x unracked and walked oiut
735 x 1 x unracked and walked out
605 x 1 x miss,the weight felt real light,when I went into the hole and just about to blow it up I somehow got out of wack and hit one of the safety's and the pin came out of the cage on the other side and threw me way out of my groove,I ended up dumping the weight with me half way under it,I know that weight was mine,it felt so good,should of set the safetys 1 hole lower.
415 x 1 x for reps I think somewhere around 15-18

Leg press x 6 x 10rm's progressive

SLDL = 295 x 10 x 2

lunges=3 x 10

Notes =Ive decided to take a little break do to my arms,I'm not going to do any lifts that involve just a fraction of my arms.Just leg presses ,abs and lower back ext.s untill about the 1st of oct.