new program,my log book

**cmillett** · 07-22-2006, 07:35 AM

just wrapped up my first week of my new program,
day 1 squat
day 2 bench
day 3 off
day 4 DL
day 5 aux.
day 6 off
day 7 same as day 1 and so on

July 17 SQ=warmup,375x1,415x1,435xmiss all raw,315 for 5 triples,
BOX SQ=404 for 5 trilples,then 1 set of 235/145 super set (hypertrophy work)
LEG PRESS/CALF RAISE=10 plates for 3 sets of 10-15.calfs x failure x 3

July 18 BENCH=warm up,315 w/chains 5 sets of 3
2 CLOSE GRIP BOARD PRESS=275 4 sets of 8
DECLINE DB=80lb.db for 3 sets of 8-10
INCLINE DB=80lb. db for 3 sets of 10-12
TRI's=3 sets of hyper work
notes=I just hit a ME day 72 hrs. before starting this routine,just to sore to go heavier,I should feel alot better on the next bench day

JULY 19=OFF

JULY 20=CONV. DL=warm up,325x5x5 from floor
DB ROWS=115lb. db for 4sets of 10
BB ROW=145lb bb for 3 sets of 12-15 (HYPER WORK)
ONE ARM SHRUGS=120lb. db for 3 sets of failure (15-25 reps)
NOTES=my hamstrings were very burnt,lower back felt good,I recon the box sqoats is what did it,I'm probably just goning to pull from the bottom pins in the cage and focus on lats and grip on day 4 DL day,and if I decide to pull from the floor it will be on squat day in the place of box squats.

JULY 21=AUX.,tried to use 40% at the bench and realized that was to heavy LOL,ended up benching 110lbs./w chains on the bar for close grip/wide grip 10/10 reps for 4 sets,
DECLINE SKULL CRUSHERS=115 lbs. for 3 sets 0f 8
REAR FLYS=4 sets of 12-15
bi and tri hyper work

If you have any comments on my weekly progress on my program threw the next 10-13 wks feel free to speak up,I'm open for any suggestions.

**cmillett** · 07-25-2006, 06:33 AM

july 22,off

**cmillett** · 07-25-2006, 06:36 AM

july 23=SQUAT/DL,285x8x3 follwed by some hyper work.
notes ,too tired from the night before due to ems runs.

**cmillett** · 07-25-2006, 11:48 AM

July 24=BENCH,warm up,315 w/chains for 5x5,
Close grip 2 board press 275 lbs. 4 sets of 6-8
DECLINE DB ,80lb.2x 10-12
INCLINE DB, 80lb. 2x 10-12
FRONT LATERALL RAISES,45lb plate x 10-12 x 3
NOTES,I only got triples out the first 3 sets on nthe bench and 2 singles at the end,I felt very weak,I usually get 365lbs. for 5 doubles,I think the speed day messed with my recovery,I'm going to give this program one more week without the speed day,If my bench falls again by next week I'm going to go back to the west side splits ASAP.That will leave me with 9weeks out from the 1st meet and 12wks out from the second.

**cmillett** · 07-31-2006, 08:53 PM

July 26=LATS AND REAR DELTS,
T-bar 4 x 8-10
Lat pull downs 4 x 8
Rear flys 3 x 12-15

**cmillett** · 07-31-2006, 09:01 PM

July 29=SQ/DL (started back with the wsbb splits)
Squat
145 x 2 x 10
225 x 2 x 5
325 x 2 x 3
375 x 1 x 1
wrapped
415 x 1 x 2
455 x miss(shouldnt have jumped in weight so much)
Box SQ no wraps
415 x1 x 3
455 x 1 x 2
505 x 1 x 1
squat super setted 315/225 for one set
SLDL x 4 x 10
lunges 4 x failure
Shrugs 505 x 3 x 10 (smith)

**cmillett** · 07-31-2006, 09:10 PM

July 30=BENCH
145 x 2 x 10
235 x 2 x 5
285 x 1 x 3
305 x 1 x 3
325 x 1 x 3
345 x 1 x 1
#2 board
375 x 1 x 3
395 x 1 x 1
#3 board
395 x 1 x 2
415 x 1 x 1
Bench raw DE=190 w/chains x 10 x 3
Shoulder press=145 x 4 x 10-12
Decline skull crushers=125 x 4 x 8
tris n bis hyper for 3 sets

NOTES=I'm going too use metal militas routine along with wsbb,instead of there being a ME and a DE day it will be RAW ME day 1 and then 96-120hrs later a SHIRT TRAINING DAY/secondary RAW DE .

**cmillett** · 07-31-2006, 09:14 PM

July 31=Lats and rear delts
Lying DB rows=70 DB's x 4 x 12
Wide grip chins=4 x 8-10
Lying Rear flys=4 x 12-15

Notes=I know alot of you see that I'm doing my lat work the day after bench were with wsbb they do it on bench day,well I find that my body responds to the routine a little better if I focus on them the day after and besides you have a l;ittle more time and energy to hit them .

**cmillett** · 07-31-2006, 09:15 PM

Aug. 1= OFF

**RJstrong** · 08-01-2006, 05:39 AM

Originally Posted by cmillett

July 24=BENCH,warm up,315 w/chains for 5x5,
Close grip 2 board press 275 lbs. 4 sets of 6-8
DECLINE DB ,80lb.2x 10-12
INCLINE DB, 80lb. 2x 10-12
FRONT LATERALL RAISES,45lb plate x 10-12 x 3
NOTES,I only got triples out the first 3 sets on nthe bench and 2 singles at the end,I felt very weak,I usually get 365lbs. for 5 doubles,I think the speed day messed with my recovery,I'm going to give this program one more week without the speed day,If my bench falls again by next week I'm going to go back to the west side splits ASAP.That will leave me with 9weeks out from the 1st meet and 12wks out from the second.

I like your training style looks solid... the only thing that would be an issue for me is benching the next day after squats. I put 2 days of rest between the 2 simply because the squat torques my arms and shoulders so much that I need 2 days recovery before I can bench... on a few occasions we have hit a bench day after only one day of rest between workouts (usually due to work schedule) and have found that my bench is normally not as strong. I guess the point I'm trying to make is maybe that is why you felt a bit weaker than normal. I think your training is good but if you find this to be an issue, adding a rest day or two between squat and bench might be your answer... stay strong and keep lifting big!

***Doc.Sust*** · 08-01-2006, 08:45 AM

Originally Posted by RJstrong

I like your training style looks solid... the only thing that would be an issue for me is benching the next day after squats. I put 2 days of rest between the 2 simply because the squat torques my arms and shoulders so much that I need 2 days recovery before I can bench... on a few occasions we have hit a bench day after only one day of rest between workouts (usually due to work schedule) and have found that my bench is normally not as strong. I guess the point I'm trying to make is maybe that is why you felt a bit weaker than normal. I think your training is good but if you find this to be an issue, adding a rest day or two between squat and bench might be your answer... stay strong and keep lifting big!

rj, what about switchig the press day withthe squat day?only problemi see witht hat is it puts the squat and dl day closer together.

**cmillett** · 08-03-2006, 06:48 AM

her you go guys ,this is why I put the SQ/DL day in front of the bench day,
as you both know I work shift work 24hrs.on/48hrs. off,
day 1=sq/dl me
day 2=bench de
day 3=on duty,lats an rear delts
day 4=off
day 5=sq de/dl
day 6=off,on duty
day 7=bench me
day 8=lats n rear delts
day 9=off,on duty
day 10=same as day 1 and so on,thats the rotation every 10 days I hit a ME
,The sq/dl ME day is set up in front of the bench DE day and the sq/dl DE day is set up 2 days before the bench ME day,so far I have not had any weak days on the bench since I've converted back to the WSBB splits,as you can see at the beginning of this log,I was training on 6 day splits and that just wasn't for me the 96-120 splits from ME days to DE days seems to stimulate my body to progress better so far as strength and muscle gains are conserned.Oh and one more thing the lat rear delt day I don't go extremely heavy,lust more of an iso/hyper workout.

**cmillett** · 08-03-2006, 06:57 AM

Aug 2=SQ/DL DE
sumo dl from the floor
135 2 x 10
225 2 x 5
315 1 x 3
365 1 x 1
405 1 x 1 felt a little sticky on the floor,but the rest off the way up was solid,just need to work on my speed
315 1 x somewhere between 15-20,showboating LOL
365 1 x 3
315 3 x 5
Squat DE=195 w/chains 10 x 2
SLDL= 215 3 x 10-15
Shrugs=on the smith 10 plates 3 x 10
Lunges=2 40lb. DB's 3 x 10-12 each leg

**cmillett** · 08-03-2006, 06:58 AM

Aug 3=off,also 8 weeks and 2 days out from the 1st meet

**cmillett** · 08-06-2006, 06:52 AM

Aug 4=Raw Bench
135 x 2 x 10
225 x 2 x 5
315 x 1 x 3
345 x 1 x 1
365 x 1 x 1
275 w/chains x 1 x 9
295 w/chains x 1 x 5
305 w/chains x 1 x 4

DECLINE=315 x 5 x 5

CGBP w/#2 brd=255 x 4 x 6-8

SEATED DB PRESS=80lb. x 3 x 8-10

TRI'S n BI's= 4 x 10-12

**cmillett** · 08-06-2006, 06:54 AM

Aug 5=Lats n Rear Delts
Laying DB rows=4 x 8-10
Lat Pulls=4 x 8-10
Rear Flys=4 x 12-15

**cmillett** · 08-06-2006, 06:54 AM

Aug 6=Off

**cmillett** · 08-09-2006, 08:22 AM

Aug 7=SQ/DL
squat raw
bar x 1 x20
145 x 2 x 10
235 x 2 x 5
315 x 1 x 3
375 x 1 x 2
box from here
415 x 5 x 3

Rack pulls bottom pin=405 5 x 5

Leg press= 4x 10 RM progressive

shrugs (smith)=445 x 3 x 10

Ground base = 4 x 10-12

**cmillett** · 08-09-2006, 08:33 AM

Aug 8=Bench
135 x 2 x10
225 x 2 x 5
315 x 2 x 3
#2 board raw
365 x 1 x 3
385 x 1 x 1
#3 board raw
385 x 1 x 3
405 x 1 x 3
425 x 1 x 0
#4 board raw
425 x 1 x 3
455 x 1 x 3
#5 board raw
475 x 1 x 3
495 x 1 x 1
515 x 1 x 1

CGBP
I progressed my way down by single sets of 3 reps and with #4 brd starting @ 425 untill I hit a 5x5 of my belly @275,Sh1t my tris and shoulders were shot!

Bench speed w/chains=245 w/chains 9 x 3

Shoulder Press=4 x 10

Bi's and tris Hyper=4 x 10-12

**cmillett** · 08-09-2006, 08:35 AM

Aug 9=Lats and R.delts (at work)
BB rows=4 x 8-10
Lat pulls=4 x 10-12
rear flys=4 x 12-15

**cmillett** · 08-09-2006, 08:36 AM

Aug. 10=off

**cmillett** · 08-12-2006, 06:58 AM

Aug 11=SQ/DL
Sumo DL
145 2 x 10
235 2 x 5
285 1 x 3
305 1 x 3
325 1 x 3
345 1 x 3
365 1 x 3
385 1 x 0 (hips were gone)

Squat=235 5 x 5

SLDL=235 4 x 10

Squat speed= 195 w/chaims 8 x 3

Notes=I'm really starting to feel some in the hole power,I beleive the speed work is doing this.

**cmillett** · 08-12-2006, 06:58 AM

Aug 12 = off

**cmillett** · 08-15-2006, 08:21 AM

Aug 13=bench raw
135 x 2 x 20
225 x 2 x 10
315 x 1 x 3
365 x 1 x 1
275 w/chains x 1 x 10
285 w/chains x 1 x 7
295 w/chains x 1 x 4

Decline= 305 x 5 x 5

CGBP #2 brd= 275 x 5 x 5

shoulder press= 4 x 10

Bi's and tri's hyper=4 x 10-12

Notes=Since I went back to wsbb I can feel my bench strength coming back around,next raw bench day I will work for a 2 RM.

**cmillett** · 08-15-2006, 08:23 AM

Aug 14=Lats and Rear delts
T-bar=4 x 10
weighted chins (weighted)=4 x 8-10
Rear DB flys= 4 x 12-15

**cmillett** · 08-15-2006, 08:23 AM

Aug 15=off

**cmillett** · 08-16-2006, 07:19 PM

Aug 16=SQ/DL
squat raw
145 x 2 x 20
235 x 2 x 10
325 x 1 x 3
375 x 1 x 3
wrapped knee's from here
415 x 1 x 2
465 x 1 x 2
505 x 1 x 1

Rack outs=415 x 5x5

leg press(just for fun I wrapped my knees)=5 progressive sets of 10 RM's

Shrugs(smith)= 450 x 4 x 10

Ground base= 2 x 15

Notes=my squat feels very solid right now,probably could of gotten a 545 if I worked up singles instead of triples and doubles

**cmillett** · 08-18-2006, 03:00 PM

Aug 17=bench
135 x 2 x 20
225 x 2 x 10
315 x 1 x 5
#2 brd raw
365 x 1 x 3
385 x 1 x 1
#3 brd raw
385 x 1 x 3
405 x 1 x 1
#4 brd raw
425 x 1 x 3
455 x 1 x 1

CGBP
#4 brd
405 x 1 x3
#3 brd
365 1 x 3
#2 brd
365 x 1 x 1
345 x 1 x 3
315 x 1 x 5
275 x 1 x 7

regular bench= 275 3 x 3 ( I was shot from the board presses )

Shoulder press=4 x 10

Tris n Bis Hyper.=4 x 10-12

**cmillett** · 08-18-2006, 03:05 PM

Aug 18=Lats n Rear delts
DB rows=4 x 10
Wide grip chins=4 x 10-12
rear DB flys=4 x 12-15

**cmillett** · 08-18-2006, 03:07 PM

Aug 19=off

6 WEEKS FROM MEET and still no squat suit,talked to titan yesterday and they said it would be at least another week or 2,thats going to put me somewhere around 3-4 wks to learn the new gear.

**cmillett** · 08-21-2006, 12:15 PM

Aug 20=SQ/DL

Sumo DL (from floor)
145 x 2 x 20
235 x 2 x10
325 x 1 x 3
345 x 1 x 3
365 x 1 x 3
385 x 1 x 1
325 x 1 x 9
345 x 1 x 7

Low box squat= 325 x 5 x 5

SLDL= 225 x 4 x 10

Notes=I would have done a few more things but I worked out in my shop(like I do most of the time).Theres no AC or heat,just a shop with a tin roof.So workouts are pretty tough in there in this 100degree weather.

**cmillett** · 08-21-2006, 12:15 PM

Aug 21=off

**cmillett** · 08-21-2006, 12:16 PM

Aug 22= bench (raw)
135 x 2 x 20
225 x 2 x 10
275 x 1 x 3
315 x 1 x 1
365 x 1 x 1
275 w/chains x 1 x 9
285 w/chains x 1 x 6
295 w/chains x 1 x 4

Decline=315 x 5 x 5

CGBP w/#2 brd=275 5 x 5

shoulder press=4 x 10

bis n tris= 4 x 10-12

**cmillett** · 08-24-2006, 06:20 AM

Aug. 23=lats n rear delts
T-bar=4 x 8-10
wide grip chins= 4 x 10
rear DB fly=4 x 12-15

**cmillett** · 08-24-2006, 06:24 AM

Aug. 24 =off

notes=I'm probably going to run one more 3 week wave of speed work.I've noticed that my speed is slowing down a little since I've replaced it with the 5 x 5 re,I'll cut the speed work out a week-a week in a half before the meet on sept.23.

**cmillett** · 08-27-2006, 11:54 AM

Aug 25=Sq/DL
squat=
135 x 2 x 10
225 x 2 x 10
315 x 1 x 5
365 x 1 x 3
wrapped from here,405 x 1 x 3
435 x 1 x 2
465 x 1 x 2
485 x 1 x 2 a new 2RM PR for me
405 x 1 x failure

Rack outs (bottom pin)=405 x 5 x 5

leg press=6 x 10rm's progressive

shrugs (smith)=445 x 4 x 10

**cmillett** · 08-27-2006, 12:02 PM

Aug 26=bench
135 x 2 x 20
225 x 2 x 10
275 x 1 x 3
315 x 1 x 3
365 #2 brd x 1 x 2
put shirt on here,405 x 1 x 3
455 x 1 x 2

Notes=left bicep got a pretty good strain in it were it ties in with the elbow,I decided too call it quits for the morning and try to finish up with some light 5x5 work and close grips later this afternoon.

that afternoon=
bench=275 w/chains 5 x 5
CGBP=275 x 4 x 6-8
DB rear fly= x 4 x 12-15

Notes=I'm going too start eating the hell out of some anti-inflametory's,I'm only 4 1/2 weeks out and now I have a DAMN INJURY!!!!!!!!!

**cmillett** · 08-27-2006, 12:03 PM

Aug 27=off

**cmillett** · 08-27-2006, 12:04 PM

Aug 28=off

**cmillett** · 08-27-2006, 12:04 PM

Aug 29=SQ/DL
Sumo (from flloor)
145 x 2 x 10
235 x 2 x 5
285 x 1 x 3
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
405 x 1 x 1/2

Low box(10'') squats= 405 5 x 5
straight bar shrugs (dble overhand)=315 x 4 x 10
SLDL= 1 x 12 lower back was burnt

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