LIME the title

KelvinAlvy wrote:

Admin wrote:

KelvinAlvy wrote:

Admin wrote:
just busting your balls.

it really doesnt matter because I am going to grad school no matter what

I am considers a masters myself. I am going to take the gmat and see if I can get in somewhere decent

GPA?

3.3... But I know I can destroy the Quant section on it and that's a big factor for a masters in any business aspect. I doubt they weight extra curricular or relevant work experience but I have a lot of that as well.

MBA schools?

of course they do. alot wont even let you in unless you have experience

Admin wrote:

MBA schools?

of course they do. alot wont even let you in unless you have experience

Well I was not thinking of an MBA. It's actually a really dumb idea to get an MBA straight out of college

I am thinking a masters in financial engineering, accountancy, or economics depending on where I want to work

I can graduate next spring with a math degree and then get a masters

or

Graduate in may 2014 with math/accting/econ but all as undergrad

Competition Squat
45 2x8
135x5
225x3
315x2
405x2
495x2
550x2
595x2 +10 RPE 10/10


Competition Deadlift
135 2x5
225x2
315x1
405x1
495x1
550x4


Superset
Rope Abs Stack 4x20
Hammer Pulldown 4x10

Notes: That was a pretty big squat session for me, my best prior to this training cycle was 570x2 and I missed 594 at my last meet. I think I have exhausted my competition lift prs before the nasa meet in 2 weeks. Might try a cheap deficit deadlift PR on tuesday

dude, wtf.




speed bench
135x8x3 with 2 bands

DB bench
75x10
90x10
100x10

what does your new plan look like

KelvinAlvy wrote:what does your new plan look like

\

gonna cut, squat 3 times a week, bench 3 times a week, front squat a few times a week, deadlift 1-2 a week, and press 1-2 week with a couple multiple times a day sessions.

gonna do this until I feel worse than I have ever felt in my life, and then lower the deadlift/squat volume considerably and bulk.


Here is bench program


Week 1 (large volume +explosive work)

Day 1
Bench Press: work up to 4-6 sets of 5 @ 8.5
Close Grip: 2-4 sets of 5-7
Press : Work up to 3 sets of 5-7
DB bench : 3 sets of high reps
Day 3
Speed Bench: 8 sets of 3 with bands
DB bench: 3 sets of high reps
Day 5
Bench Press : work up to 4-6 sets of 4 @ 8.5
Close Grip: 2-4 sets of 5-7
Press: Work up to 3 sets of 5-7

Week 2 (peak volume +explosive work)

Day 1
Bench Press: work up to 6-8 sets of 5 @ 8.5
Close Grip: 2-4 sets of 5-7
Press : Work up to 3 sets of 5-7
DB bench : 3 sets of high reps
Day 3
Speed Bench: 8 sets of 3 with bands
DB bench: 3 sets of high reps
Day 5
Bench Press : work up to 5-7 sets of 3 @ 8.75
Close Grip: 2-4 sets of 5-7
Press: Work up to 3 sets of 5-7

Week 3 (tapered volume +explosive work)

Day 1
Bench Press: work up to 5-6 sets of 5 @ 8.5
Close Grip: 2-4 sets of 5-7
Press : Work up to 3 sets of 5-7
DB bench : 3 sets of high reps
Day 3
Speed Bench: 8 sets of 3 with bands
Day 5
Bench Press : work up to 3 sets of 5 @ 8.25
Close Grip: 2-4 sets of 5-7
Press: Work up to 3 sets of 5-7

Week 4 (high intensity)

Day 1
Bench Press: Work up to ~90% for 6-10 total reps
Perceived weakness bench variation : fairly easy 3 sets @ 8.5
Triceps : 3 sets
Press : 3 sets 5-7 reps
Day 4:
Bench Press: work up to 3 sets of 5 @ 8
Light Bench weakness variation: 3 sets
Light Triceps: 3 sets

Week 5 (Highest Intensity)

Day 1:
Bench Press: work up to ~95% of max for 4-6 total reps
Perceived weakness bench variation: work up to 3 sets of 3-7 @ 9
Decline bench: 3 sets of 5
Triceps: 3 sets
Day 4:
Bench Press: work up to 3 sets of 5 @ 8.25
Perceived weakness bench variation: work up to 3 sets of 3-7
Triceps: 3 sets
Press: 4 sets

Week 6 (transition)

Day 1:
Bench Press: 3 sets of 5 @ 8.5
Perceived weakness bench variation: work up to 3 sets of 3-7 @ 8.5
Decline bench: 3 sets of 5
Triceps: 3 sets
Day 3:
Light bench press: 2 sets of high reps
Press: 4 sets 4-7 reps
Day 5:
Bench Press: work up to 3 sets of 5 @ 8.25
Perceived weakness bench variation: work up to 3 sets of 3-7
Triceps: 3 sets

Week 7 (High volume)

Day 1:
Bench Press: 5-6 sets of 5 @ 8.5
Perceived weakness bench variation: work up to 4 sets of 3-7
Decline bench: 3 sets of 5
Triceps: 3 sets
Day 3:
Speed Bench: 8x3
Press: 4 sets 4-7 reps
Day 5:
Bench Press: work up to 6-9 sets of 4 @ 8.5
Perceived weakness bench variation: work up to 4 sets of 3-7
Triceps: 3 sets

Week 8 (Highest volume)

Day 1:
Bench Press: 6-8 sets of 5 @ 8.75
Perceived weakness bench variation: work up to 4 sets of 3-7
Decline bench: 3 sets of 5
Triceps: 3 sets
Day 3:
Speed Bench: 8x3
Press: 4 sets 4-7 reps
Day 5:
Bench Press: work up to 6-8 sets of 3 @ 8.5
Perceived weakness bench variation: work up to 4 sets of 3-7
Triceps: 3 sets

Week 9 (Tapered volume volume)

Day 1:
Bench Press: 3-5 sets of 5 @ 8.5
Perceived weakness bench variation: work up to 2 sets of 3-7
Decline bench: 1 sets of 5
Triceps: 3 sets
Day 4:
Bench press : 3 sets of 5 @ 8.25
Speed Bench: 8x3
Press: 4 sets 4-7 reps

Week 10 (highest intensity)

Day 1
Bench Press: Work up to ~90% for 5-7 total reps
bench variation : fairly easy 3 sets @ 8.5
Triceps : 3 sets
Press : 3 sets 5-7 reps
Day 4:
Bench Press: work up to 3 sets of 5 @ 8
Light Bench variation: 3 sets
Light Triceps: 3 sets
Week 11 (max)

Day 1: MAX

Wow that looks insane.

Good luck man I am definitely interested in seeing how that turns out

KelvinAlvy wrote:Wow that looks insane.

Good luck man I am definitely interested in seeing how that turns out

i feel good about the bench press, idk about the squats/deadlifts though.

i automatically get 20 lbs from these new bars though, its cool

are they specialty bars or was your old gym just terribad

KelvinAlvy wrote:are they specialty bars or was your old gym just terribad

they are normal bars

Bench
135x10
185x5
235x5
285x5 @ 8.5
285x5 @ 8.5
285x5 @ 9
285x5 @ 9.5

This got hard not because the weight was heavy, but because I hit the pins every set. the pins stick out more at this gym, phaggot gym

275 @ 9.5
255 @ 9


Close grip
225x5 @ 6
245x5 @ 8.5
250x6 @ 9

Press
95x5
135x2x5

DB bench
85x7
40x10
22.5x10

thoughts

damn... so conflicted. This gym has amazing squat bars and deadlift bars, but the bench sucks.

not sure if I can sacrifice my bench for phaggy squats and deadlifts.

I found my gym is staying open today under a new owner, i might still switch.

SOHP
Warmups
205x2


BTN Jerk
Warmups
305x0


Close Grip flat back bench
Warmups
225 3x10

avoided drinking tonight; success

im gonna start deleting these

you have your own phucking journal u nigger

what's the point when we are the only ones who look at it

KelvinAlvy wrote:what's the point when we are the only ones who look at it

because its confusing to have 2 people posting in the same journal

okay I'll stop

KelvinAlvy wrote:okay I'll stop

do you sleep in the same bed as your roommate too? its okay man, were the only ones who use this room, whats the difference. is there enough room for his bbbbc

Admin wrote:

KelvinAlvy wrote:okay I'll stop

do you sleep in the same bed as your roommate too? its okay man, were the only ones who use this room, whats the difference

I do. I am glad you are okay with it

I forgot to tighten my belt... might as well call today a beltless day. the belt didnt even fit

squats
135x8
225x5
315x3
365x3
405x3 @ 9 because of the belt

deadlift
225x5
315x5
405x5
455x3 @ 9

chin ups
45x7
70x7
x9

decline sittups
25x10
25x9 and a fail... core is fried

thoughts

I think I am gonna work up to a top set for both squat and deadlift for the next 3-4 workouts. no reason to train all the lifts for volume at the same time.

Maybe try volume squats, int deads then work into int squats/vol deads

KelvinAlvy wrote:Maybe try volume squats, int deads then work into int squats/vol deads

i havent adapted to deadlifts yet, everything is fried. I cant do volume squats with deadlifts.

speed bench
135x5
135x3 + band
135x3x3 + another band
165x3x3
175x3
205x3

DB bench
70x2x10
70x12

beltless front squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
135x9 back

ghey

KelvinAlvy wrote:ghey

did you go blind

Admin wrote:

KelvinAlvy wrote:ghey

did you go blind

No I went soft. Disregarded sohp and cgbp today

Friday and Saturday going to go "heavy" bench and probably second attempts for my meet on sq/dead