New Log 2011 - Ultimate Athlete

[the.gladiator1987]

Those will come to a 1600 total my man....solid stuff! Any bodyweight goals and fitness/running goals?

eh not atm, but i do wanna focus on it more. the problem is i jus started pct so i need to focus on my main lifts to keep my strength, then in about 2 months i can add in some bw stuff and work on all my goals i had listed on the first page.

 

[SPEKTOR-AAA]

Baller!!

 

[the.gladiator1987]

PCT - Day 3
1/31/11

Bench:
135x5
185x3
225x3
275x2
315x5
365x1x5 (5 sets of 1)

Pullups:
0x5
25lb x 5
25lb x 4
25lb x 4

Dips:
0x8
25x5
135x5
135x5
135x5


Good workout. Not sure if I did this right according to andalites articles. I wanna do the singles scene with my heavy lifts, but the singles are hurtin my joints pretty bad since im off cycle now. And for the pullups and dips, I just tried to find a base volume to work with so i can progress from here

 

[balancefighter]

Looks like were going to be going off cycle bout the same time bro. Im really anxious to see how much strength I will be able to keep. Seems like were pretty close on all the lifts. I would like to have your bench though.

 

[Andalite]

Glad, you're not doing it right and I swear I do not believe you have read my article. I am not sure how you can be doing this any wronger.

Ok, let's go over this one last time. You better take some time out to read this because if you don't get it after this you are on your own.

First, go and read this: Strength Consolidation for Deadlifts

The SDT FAQ is listed in there as well.

Now, I'm going to go over this is great details. Don't make me waste my time.

Your priority lifts as of right now are:

1. Deadlifts
2. Squats
3. Bench

For these 3 exercises you will be running the Strength Consolidation cycle. For ALL other exercises you are running ONLY SDT. SDT is linked above. We'll get to that later.

Ok, now here's the deal. I'm going to give you an example of Squats.

Follow me closely.

SQUATS - Strength Consolidation, an example

Warm-up: Mobility Drills

Next, start acclimating. For example:

135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1 <<-- This is your RELATIVE ONE REP MAX. REMEMBER THIS BECAUSE YOU NEED TO HIT THIS EVERY WORKOUT SESSION FOR THE NEXT 2 WEEKS!!!​

So, you have set up your Relative One Rep Max. I hope this part is CLEAR.

Next, Week 1 is 8-10 singles. So, take 90% of this Relative 1 Rep Max. In your hypothetical case, that is ~445 lbs.

After the 495x1, you will do:

445 lbs x 1 rep x 10 sets​

Take 5-7 minutes rest between sets. This will "seem" like a walk in the park...do not be bull headed on this because next week will fuck you if you don't handle this week calmly.

Thats IT for Week 1. I'll summarize this for you again:

Week 1

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 1 rep x 10 sets <<-- Strength Consolidation work​

Now, onto Week 2:

For Week 2 you will do the EXACT same warm-up as you did in Week 1. EVERYTHING is the same until you get to the Strength Consolidation bit.

Warm-up: Mobility Drills

135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1​

Next, the Strength Consolidation bit. Week 1 was 8-10 sets of 1 rep. Week 2 is 6-8 sets of 2 reps.
After the 495x1, you will do:

445 lbs x 2 reps x 8 sets​

Take PLENTY of rest. This will be a lot more difficult than Week 1. Think in terms of volume. Week 1 was basically just 10 reps in total. Week 2 is 16 reps. It's a big increase in volume.

Let me summarize Week 2:

Week 2

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 2 reps x 8 sets <<-- Strength Consolidation work​

Week 3 begins in the exact same manner as Week 1 and 2.

Warm-up: Mobility Drills

135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1​

The Strength Consolidation work for this Week 3 is 5-7 sets of 3 reps.

After the 495x1, you will do:

445 lbs x 3 reps x 7 sets​

Take PLENTY of rest. This will be a lot more difficult than Week 1. Think in terms of volume. Week 1 was basically just 10 reps in total. Week 2 was 16 reps. Week 3 is 21 reps. Thats massive, right?

Let me summarize Week 3:

Week 3

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 3 reps x 7 sets <<-- Strength Consolidation work​

Week 4 is 2 sets.

Week 4 is 2 sets - first set with 4 reps and the second with whatever. Warm-up is the same but you do not hit your Relative 1RM in this week. Here's what your warm-up will look like:

Warm-up: Mobility Drills

135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2​

For your Strength Consolidation work, you'll have to do:

445 lbs x 4 reps
445 lbs x ? reps​

This is an important week. Keep this in mind.

Ok so here ya go: summary of all four weeks:

-----x-----

Week 1: 8-10 sets of 1 rep
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 1 rep x 8-10 sets
​

-----x-----

Week 2: 6-8 sets of 2 reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 2 reps x 6-8 sets
​

-----x-----

Week 3: 5-7 sets of 3 reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 3 reps x 5-7 sets
​

-----x-----

Week 4: 2 sets of 4+ reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
Strength Consolidation:
445 lbs x 4 reps
445 lbs x ? reps
​

-----x-----


Does this part make sense? I'm going to dive into the SDT part one last time....That is up next.

 

[Andalite]

SDT Progression.

First, go read this atleast 10 times:

Single Double Triple Progression FAQhttp://www.gustrength.com/anuj-training:single-double-triple-progression

The FAQ I posted above has everything in it: all your possible questions, EVERYTHING. It has examples and hypothetical situations - whatever. EVERYTHING. Please go read it because there is no way I can write it out here again with complicating the shit out of it when it's very simple.

Read it and then ask me whichever questions arise. SDT is simple:

Step 1: Get Base Volume and Base Weight
Step 2: Begin SDT
interim: SDT is difficult to achieve because you've increased workload tremendously and progressing on that is impossible
Step 3: Go back to Base Volume with a heavier Base Weight
Step 4: Begin SDT again
Rinse and repeat

 

[the.gladiator1987]

Thanks Andalite, I understand it now. Im gonna wait till after PCT to do this, right now I need to still be lifting heavy weights like I was on cycle to keep that strength. If I dont keep lifting super heavy, then im gonna go back to those weights and theyre gonna feel heavy as shit, and i dont want that.

PCT Day 4
2/1/11

BTN Military:
95x5
135x5
155x5
185x3
225x7

Handstand Pushups:
10
8
1 on my own


***Im gonna be following a 4 day split from here on out until my PCT is over, it fits perfectly with my schedule. Also pretty stoked about my military, my goal was to get 3 lol since 10 days ago i only got it for 4. Now if i can maintain 225x5 AFTER pct and everything is done, I will be SUPER happy!

My new routine for now will be:

Day 1:
ATG Squats
Bench
Dips

Day 2:
BTN Military
Handstand Pushups
Pullups Weighted

Day 3:
Deadlifts
GHR's

Day 4:
Cardio
Pullups 50 bw reps

Day 5:
ATG Squats
Bench
DB Incline
DB Military

Everything will be SDT progression. As far as my main lifts I am gonna keep going to a heavy set and if i feel good I might go back down and do 3 sets of some consolidation work, but that will be AFTER a heavy set of anything between 1-7 reps.

 

[the.gladiator1987]

PCT Day 5
2/2/11
204 lbs

Deadlifts:
135x5
225x5
315x5
405x5
500x5

Consolidation:
405x3
405x3
405x3

1 Leg Standing curl:
45x6
55x5
60x6

***AWESOME workout. Deadlifts were amazing, my buddy did 5 reps of 500 right before me, he was grunting the whole time and people started walking over by the time he was doing his 4th and 5th reps, and everyone was just like holy shit lol, then i said i gotta do 5 now since he raised the bar pretty fuckin high and by that time 10 people were there watchin. I busted out 5 and the last one i held for about 3 seconds trying to lock it out and i finally did. It was some good shit

Love havin someone to train with, and we got it set up to where I will always go after him, because if i go before then i know i wont set the bar high enough, and at the same time if I DO set the bar high he will be more likely to say fuck it im not doin that many, so it works out good for me to do it right after him. Anyway good fuckin workout, strength and size still here after being off for 5 days so happy about that, I still feel like im on

 

[Tblock1]

PCT Day 5
2/2/11
204 lbs

Deadlifts:
135x5
225x5
315x5
405x5
500x5

Consolidation:
405x3
405x3
405x3

1 Leg Standing curl:
45x6
55x5
60x6

***AWESOME workout. Deadlifts were amazing, my buddy did 5 reps of 500 right before me, he was grunting the whole time and people started walking over by the time he was doing his 4th and 5th reps, and everyone was just like holy shit lol, then i said i gotta do 5 now since he raised the bar pretty fuckin high and by that time 10 people were there watchin. I busted out 5 and the last one i held for about 3 seconds trying to lock it out and i finally did. It was some good shit

Love havin someone to train with, and we got it set up to where I will always go after him, because if i go before then i know i wont set the bar high enough, and at the same time if I DO set the bar high he will be more likely to say fuck it im not doin that many, so it works out good for me to do it right after him. Anyway good fuckin workout, strength and size still here after being off for 5 days so happy about that, I still feel like im on

Wow that is some awesome work on 500x5! Damn you ripped right past your old pr's

 

[SPEKTOR-AAA]

Good job man....can we say 600 here we come!