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Old 10-09-2014, 12:58 PM   #81
SeanC
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No updates in 3 days? You quit working out solly?
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Old 10-09-2014, 02:05 PM   #82
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No updates in 3 days? You quit working out solly?
yea right. Loving this ****.

I quit giving a **** about posting when no one on this sites talks.

here...

Saturday
Metcon/structured WOD

50 calorie row
40 wallballs 20 lbs
30 rapid box jumps (12")
20 hang cleans 65 lbs
10 burpees
20 hang cleans 65 lbs
30 rapid box jumps (12")
40 wallballs 20 lbs
50 calorie row

17:55

Monday
Flat bench press:
bar x 10
135 x 6
185 x 3
225 x 2
230 x 1
235 x 1

Push jerk:
95% x 2 x 4 - get one double on video
Push jerk to overhead hold- 20 seconds hold at the top per rep:
135 x 3 x 5

Toe to bars: 3 rounds of 12

Pullups with 15 pounds added- 3 sets to failure. Final TWO sets of bodyweight only, to failure.

Snatch grip pendlay rows
175 x 5 x 3

4x400m sprints

Tuesday

Hang cleans -2 shrugs then clean
75% x 4 x 3
85% x 3 x 3
87.5% x 2 x 2

3 Position Clean (high hang, above the knee, floor)
Work up to a max here - no dropping the bar between positions

AMRAP 14:00
10 HSPU
10 wall balls 30#
10 box jumps 30"
250m row

100 double unders for time

Wednesday
Deadlifts:
135 x 6
185 x 6
225 x 4
275 x 2
300 x 2
325 x 2
375 x 1
400 x 1


RDLs:
225 x 8 x 4

Full cleans:
80% x 4
90% x 2 x 2
95% x 1 x 2

Front squats:
185 x rep max (not failure- clean reps) x 3 sets

Thrusters:
95 x 40, for time.

Row- 500m easy warmup

500m time trial

500m easy cooldown
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Old 10-09-2014, 02:10 PM   #83
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Jesus man. Take it easy haha. How much do you weigh now?
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Old 10-09-2014, 02:31 PM   #84
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Jesus man. Take it easy haha. How much do you weigh now?
178 this morning. Been doing this volume over a month now. I better be back around 180 come Monday. If not I need to bump up my carbs by 15g according to the diet guy. Hoping the weight loss is just some fat or water weight.

Last edited by DylloS; 10-09-2014 at 02:32 PM.
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Old 10-09-2014, 02:47 PM   #85
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178 this morning. Been doing this volume over a month now. I better be back around 180 come Monday. If not I need to bump up my carbs by 15g according to the diet guy. Hoping the weight loss is just some fat or water weight.
likely a mix of both with the diet you are on. there's no way you are losing muscle
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Old 10-09-2014, 02:49 PM   #86
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likely a mix of both with the diet you are on. there's no way you are losing muscle
That's what I'm thinking. My diet and workouts are geared way to much towards keeping/gaining so I shouldn't be. Plus, math lol. 3200 cals of protein and carbs.
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Old 10-09-2014, 08:43 PM   #87
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Been lurking but not working out so much so not much posting.

Between work, travel, and events I haven't had time to workout or have been purposely taking time off.

Been following your workouts and diet and they are nuts. Keep up the good work.
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Old 10-10-2014, 06:42 AM   #88
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That's what I'm thinking. My diet and workouts are geared way to much towards keeping/gaining so I shouldn't be. Plus, math lol. 3200 cals of protein and carbs.

I don't know how your metabolism is, but you may find 3000 calories just isn't enough for what you're doing. For me, anything under 3500 calories a day is maintenance. And when I'm doing HARD workouts I actually need 5000+ calories a day to gain muscle...


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Old 10-10-2014, 09:41 AM   #89
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Been lurking but not working out so much so not much posting.

Between work, travel, and events I haven't had time to workout or have been purposely taking time off.

Been following your workouts and diet and they are nuts. Keep up the good work.
thanks man

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I don't know how your metabolism is, but you may find 3000 calories just isn't enough for what you're doing. For me, anything under 3500 calories a day is maintenance. And when I'm doing HARD workouts I actually need 5000+ calories a day to gain muscle...


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I am agree with you. I'm at 3200 and change. I was 178.5 today. I will add carbs weekly to keep improving like he suggested because this doesn't seem like it is enough.
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Old 10-15-2014, 03:32 PM   #90
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Monday
Flat bench press
work up to 225 x 1 x 2

Speed bench press
185 x 4 x 4, these should be slow and controlled on the way down and fast/explosive off the chest on the way up

Close grip bench press:
165 x 8 x 3

Pull Ups
+20 pounds x max x 3
unweighted x max STRICT

KBS
~70# x 40 for time

Result
Felt weak today. Went to a wedding and drank. Felt it today and feel guilty.

Got the 225 but with a spot

I had to use 175 for the speed reps

145 for close grip

6,6,5 weighted pull ups
11 body weight

40 kbs unbroken in 1:02

Tuesday
Strength Day - Lower

Back Squats:
bar x 10
135 x 5
185 x 3
225 x 2
275 x 1
300 x 2 x 2

OHS
65 x 5
95 x 3
125 x 2 x 3

Seated Box Jumps (from a wall ball)
3 x 5 @ 30"

Planks 3:00 total
Least amount of sets it takes to get there

Result
Failed the squats
Only got 2 singles at 300 then failed number 3

Overhead squats I worked up to 105x2x3. Felt much better. These are coming nicely

Box jumps went well

Planks I rested twice. At 1:40 and 2:35.
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Old 10-15-2014, 03:55 PM   #91
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How do you warmup for the max effort benches?
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Old 10-16-2014, 10:02 AM   #92
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How do you warmup for the max effort benches?
usually something exactly like this. Sometimes he'll tell me exact weights

barx10
135x5
185x2
225x1
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Old 10-16-2014, 10:11 AM   #93
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usually something exactly like this. Sometimes he'll tell me exact weights

barx10
135x5
185x2
225x1
Got it, looks very similar to mine.
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Old 10-17-2014, 07:28 PM   #94
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415 dead. Failed on attempt 1. Got second. No way I could have gotten 425 today

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Old 10-17-2014, 07:34 PM   #95
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415 DL, cute!
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Old 10-17-2014, 08:06 PM   #96
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415 dead. Failed on attempt 1. Got second. No way I could have gotten 425 today

http://instagram.com/p/uRWoQ8Ljub/


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Congrats dude, following you now!

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Old 10-17-2014, 08:28 PM   #97
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415 DL, cute!

Lol


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Old 10-28-2014, 02:44 PM   #98
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updates. Workouts feel good. 300lb squats are mentally fuucking me though. Tonight I will kick it's ass though.

Shirts are tighter, waist is more slim. Bumping carbs up a tad. 15g or so a day. Weight hasn't moved. Right around 178. Seems recomp is happening but I'm like a female and obsessed with the number on the scale.
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Old 10-29-2014, 09:58 AM   #99
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fuucking ****

I'm dealing with issues on my squats. 300 is just killing me. I've been failing the last few weeks on it. I let viada know that something isn't right. There's no way...logically I should be squatting less than when I started. I did very very well with my 2x5,1x5+ rep schemes in the past and he has me work up to heavy singles typically with a lot of other squat variations.
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Old 10-29-2014, 12:45 PM   #100
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See, sometimes you just cannot keep adding weights, you need to take the time to get there
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