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Slow and Steady Wins the Race - Back to Basics

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Mattmac1017
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Slow and Steady Wins the Race - Back to Basics « : March 31, 2013, 10:36:05 PM »
Haven't logged my stuff in a while, figured I'd start this one up.  I am going to run this for the next 10 weeks or so, 8 weeks of that being a natty test stack of D-pol and endosurge.  My goal is to upload a video of every main movement from my youtube account.  In a nutshell...

Current Stats / Goals:
233 pounds / 250?
Bench: 255x5 / 325
Squat: 365x3 / 455
Deadlift: 550, 525x3, 500x5 / 625

My only goal is to get as strong as possible.  I am anticipating gaining a decent amount of weight, I already gained about 10 pounds since the end of my basketball season a month ago.  250 would be cool just for poos and giggles. 

I am running the following supplements:

D-pol
BPS Endosurge
SizeOn
Hyper FX
Orange Triad
Fish Oil
Whey protein

Routine

Monday - Lower Body #1 (3x3 squat, then 5x10 squat, SLDL, bulgarians, GHR's, etc)
Tuesday - Upper Body #1 (5x5/3x3, then 5x10 bench, BB row, flat DB, Pulldowns, close grip etc)
Wednesday - 30 minute bike, stretch, foam, mobility,
Thursday - Lower #2 (Sumo triples, speed conventional, 5x10 conventional, GHR, calves, planks)
Friday - Upper #2 (5x5/3x3, 5x10 bench, DB row, incline DB, CG pulldown, dips, etc)
Saturday - Lower #3 (Work up to a single of weight used in 3x3 squat, then drop to 225 for speed triples, cleans, box jumps)
Sunday - Shoulders & Arms (PUMP DAY) (military press, curls, skull crushers, more curls, pushdowns)

I usually would start my deadlift day with some sort of heavy conventional pulls (single, triple, set of 5).  I have never put sumo's first, and I am curious to see how I do with them.  After that I'll work up to a heavy conventional single, then drop to maybe 315-365 and try 5x10 to get form work in. 

My bench has been increasing very rapidly lately using the 5x5 system but taking 10 pound jumps.  I'll keep running that until I stall for a couple weeks, then switch to 3x3. 

Squat has been increasing very quickly as well.  I would do sets of 3 up until a max set, so something like 275, 315, 335, 350, 365 all for sets of 3.  I'm going to do 3 sets at that max weight now to try and get more volume under heavy weights in.  We'll see if I actually hate myself enough to then do 5x10 @ 225 or something after that  :D

Well there it is, I'll start with squats tomorrow, probably try to hit 345 for 3x3 but I've taken the past 10 days off (spring break).  I guess I'll see how I feel tomorrow!


« Last Edit: March 14, 2017, 06:44:50 AM by Mattmac1017 »
Check out my YouTube channel for workout videos!

(youtube.com) /channel/UCeffhVHnsBhW5OiOZPFG9dA

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ron
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« Reply #1: March 31, 2013, 11:02:13 PM »
Kill it bro'
Seriously thinking of tryin Endosurge soon.
Hope it works for you.....
 8)
The path of the righteous body builder is beset on all sides by the iniquities of the jealous and the tyranny of greedy supplement manufacturers. Blessed is he who, in the name of health and fitness, shepherds the weak through the valley of supplement darkness, for he is truly his brother's keeper.

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Mattmac1017
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« Reply #2: March 31, 2013, 11:05:17 PM »
I used it for an 8 week run before, I think it was in the fall.  Really liked it so I picked up a couple bottles for some stupid price like 14.99 on TFsupps... been saving them for this spring
Check out my YouTube channel for workout videos!

(youtube.com) /channel/UCeffhVHnsBhW5OiOZPFG9dA

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CINCIKID10
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« Reply #3: April 01, 2013, 05:26:47 AM »
Count me in


CINCIKID10
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« Reply #4: April 01, 2013, 05:31:56 AM »
Count me in


Frankiemusc
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« Reply #5: April 01, 2013, 05:44:58 AM »
In
Be kind, rewind


kevO
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« Reply #6: April 01, 2013, 09:11:25 AM »
Im in
Get that 600 bro!!
Failure is NEVER an Option.

Patience and Hard Work produces results


RichMyers
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« Reply #7: April 01, 2013, 11:46:06 AM »
 8)
Most problems in lifting can be solved by either pulling harder, or pushing harder.


Mattmac1017
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« Reply #8: April 01, 2013, 01:30:44 PM »
Alright day one in the books, here's a quick recap.

Squat: 135x8, 185x5, 225x5, 275x3, 315x3, 345x3x3
SLDL: 135x10, 225x10, 275x8, 275x6 <---- Destroyed my hamstrings
Hack Squat: 225x8, 270x8, 315x8
GHR: 4x8

Here are sets 2 and 3 at 345:

https://www.youtube.com/watch?v=C4z-Vn9iXz4&edit=vd

Pretty short and sweet today. I had to take a break after squatting to go clean out my locker because my school is hosting the McDonalds all american dunk contest and stuff tonight.  My warmups were feeling a little heavy, but overall I was pleased with how today   Came back to do SLDL's, which I haven't done in about a year.  My god, they are already tight and sore.  Usually I am going to do more rep work on my squat, either 5x10 at a lower weight, or something like 315 for reps, then 275 for reps, then 225 for reps (all separate sets not a triple drop).  Decided not to kill myself on the first day back though. 

345 moved pretty well, I'll probably try 365 next week.  I'll hit 365 for a single on Saturday when I do my speed work. 

Overall good first workout back, I'll hit upper body tomorrow afternoon.
Check out my YouTube channel for workout videos!

(youtube.com) /channel/UCeffhVHnsBhW5OiOZPFG9dA


ron
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« Reply #9: April 01, 2013, 01:52:20 PM »
Nice work on the squats.  you made me a little nervous on the first set. I believe ot was the second rep you appear to try to straighten your back before driving with your legs which is how i laid myself up for two weeks. Be careful bro.
Oh and could it possibly be any quieter in your gym?
The path of the righteous body builder is beset on all sides by the iniquities of the jealous and the tyranny of greedy supplement manufacturers. Blessed is he who, in the name of health and fitness, shepherds the weak through the valley of supplement darkness, for he is truly his brother's keeper.


Mattmac1017
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« Reply #10: April 01, 2013, 02:11:29 PM »
Haha yeah my school is super nerdy so the weight room is pretty pathetic.  

I do tend to tighten/loosen my back between reps, I need to work on staying tighter for the whole set not just individual reps.

Also wanted to say I wasn't too thrilled with my depth today, still is little tight from the break I think.  I'll be stretching and foam rolling for a good half hour on wednesday.
« Last Edit: April 01, 2013, 02:57:03 PM by Mattmac1017 »
Check out my YouTube channel for workout videos!

(youtube.com) /channel/UCeffhVHnsBhW5OiOZPFG9dA


sdunlimited
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« Reply #11: April 01, 2013, 07:26:49 PM »
Little late but here to watch the progress and see what you think of D-Pol


RichMyers
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« Reply #12: April 02, 2013, 09:06:38 AM »
Pretty good squats, but watch your feet throughout the sets.

That much movement in the feet, will stop you cold with a heavy weight, you need better shoes.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


Mattmac1017
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« Reply #13: April 02, 2013, 05:46:39 PM »
Hit up chest and back today.

Bench: barx20, 135x10, 185x5, 205x5, 225x5, 235x5, 245x5, 255x4
Barbell Row: 135x10, 185x8, 225x8, 275x6
DB Bench: 85x10, 100x8, 100x8
Pulldowns: 3 sets
Dips: 3x10
Hammer curl burnout to get the ladies all hot and bothered  ;)

Bench felt alright today, about what I expected coming off of a 10 day break where I didn't touch a weight.  I hit 255 for 5,5,5,4 before the break, and so hitting it for 4 today wasn't too disappointing.  I'll probably start my 5x5 off with 235.  Benching 5x5 2x per week gives me plenty of time to make up lost ground.

Rows felt great today, although I think the bar I was using was not a 45lb bar, maybe like 30-35.  It wasn't the 22.5lb bar but the diameter was a lot thinner than normal and it was the only one available. 

My legs are possibly the most sore they have ever been.  Dropping something on the floor becomes an ordeal to try and pick it up without putting tension on my hamstrings - they are fried from those SLDL's.  I'll be hitting up the bike, foam rolling, stretching/mobility work tomorrow.

Deadlifts Thursday!
Check out my YouTube channel for workout videos!

(youtube.com) /channel/UCeffhVHnsBhW5OiOZPFG9dA


CINCIKID10
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« Reply #14: April 02, 2013, 06:16:44 PM »
Looks good bro, keep up the good work

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