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farmboy's attempt to gain mass, Phase 3


Aug 31, 2005
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Phase 2

Phase 3 starts on Monday the 2nd. How appropriate that it coincides with the beginning of the New Year. Hopefully, 2006 will be the true beginning of my increase in strength, as this phase ushers in the idea of truly going heavy.

I wish everyone well in the New Year, and have a safe and happy holiday.
Monday 1/2/06
Deadlift 195(4)/205(3)/215(2) 205(4)/215(3)/225(2)
Bench 155(4)/165(3)/175(2) 165(4)/175(3)/185(2)
External Rotation 15lb 2 sets X 8 reps
Rollouts 2 sets X 10 reps
Thursday 1/5/06
Hang Snatch 95X4/100X3/105X2, 100X4/105X(2 1/2)/110X2
Military Press 95X4/105X3/115X2, 105X4/115X3/125X2
Russian Twists 2 sets X 10 reps each side
Prone Rows (30lb DBs) 2 sets X 10 reps

I'm in Williamsport, PA on business, so I had to find a gym. I went to one first that turned aout to have a really poor free weights selection. They did have kettle bells, which was different, but I don't really know any kettle bell routines, so I decided to find a more "conventional" gym and just stick with the routine I'm currently doing. It seems to be working ok. I'm getting bigger and stronger, so I'm happy. I'll need to jack up on my cardio, though, cause I feel like I'm gaining some unwanted weight, too. Of course, maybe monitoring my diet a little more closely would be a better idea. It's tough when you're on the road all of the time.

Anyway, I had a tough time with the hang snatches for some reason. maybe I started off too heavy for me. I've never done them before, so I didn't have any point of reference. I'm not even completely sure what my main maxes are, let alone for something like a hang snatch. I think my execution may have been a little off, especially after Googling it and seeing some demonstrations. I'll have to work on it.

After I was done I noticed they had a heavy bag in the back room, so I went a few rounds on that and hit the jump rope, too. Other than the trouble with the hang snatch, I felt pretty good about the trip. I tried calling a place that teaches jiu-jitsu to see if I could work in with them for the night. According to their website they had classes tonight, but when I called I didn't get an answer. Oh well, I tried.
Saturday 1/7/06
Box Squat 185X4/200X3/215X2, 200X4/215X3/230X2
Weighted Pull-ups 27.5X4/30X3/32.5X2, 30X4/32.5X3/35X2
Hanging Leg Raises 2 sets X 8 reps
Cable Rows 2 sets X 10 reps at 70lbs
Tuesday 1/10/06
Deadlift 4X200/3X210/2X220, 4X210/3X220/2X230
Bench Press 4X160/3X170/2X180, 4X170/3X180/2X190
External Rptation (15lb DB) 2 sets X 8 reps
Rollouts 2 sets X 12 reps
Thursday 1/12/06
Hang Snatch 65X4/80X3/95X2, 80X4/95X2
Military Press 100X4/110X3/120X2, 110X4/120X3/130X2
Prone Row (30lb DB) 2 sets X10 reps
Russian Twist 2 sets X 12 reps each side
Still having serious trouble getting the hang snatch down.
dude it is key to be careful with the hang snatch.....at least in my experience how much i rest is directly attributed to the weight i can put up....on bad rest days i can only hit 175-185 at the end but with ample rest i can nail 205 easily
You have a good point. I don't know how much sleep I should get, but I never really feel like I've gotten enough.
Saturday 1/14/06
Box Squat 135X8/195X4/210X3/225X2, 210X4/225X3/240X2
Weighted Pull-ups Body WeightX8/27.5X4/30X3/32.5X2, 30X4/32.5X3/35X2
Hanging Leg Raises 2setsX9reps
Cable Rows 2 sets X 8 reps at 75lbs
Split Squats (2 25lb DBs) 2 sets X 10 reps each side

Monday 1/16/06
Bench Press 135X8/165X4/175X3/185X2, 175X4/185X3/195X2
Deadlift 135X8/2054X4/215X3/225X2, 215X4/225X3/235X2
Incline DB Bench Press (45lb) 2 sets X 10 reps
External Rotation (15lb DB) 2 sets X 9 reps
Rollouts 2 sets X 12 reps
Tuesday 1/17/06
Swiss Ball Crunches (25lb) 3X20

Tuesday I just did a light shadow-boxing workout. I had just been outside breaking up an iceberg that had formed in the road in front of our house. Don't need a car sliding through our front door. That was a heck of a workout in and of itself!

Wednesday 1/18/06
Hang Snatch 65X4/75X3/85X2, 75X4/85X3/95X2
Military Press 105X4/115X3/125X2, 115X4/125X3/135X2
Prone Row (30lb DBs) 2 sets X 10 reps
DB Military Press (45lb DBs) 2 sets X 10 reps
Saxon Side Bends (15lb DBs) 2 sets X 8 reps

I think I'm finally getting the hang of the hang snatch. Still not going too heavy with the weight, as I don't want to sacrifice form. I'll just slowly work my way up and work on balance.
Friday 1/20/06
Squat 135X8/200X4/215X3/230X2, 215X4/230X3/245X2
Lat Pull-downs 160X10/200X4/220X3/240X2, 220X4/240X3/260X2
Hanging Leg Raises 2 sets X 10 reps
Cables Rows with Rope 2 sets X 8 reps at 80lbs
Bulgarian Split Squats (25lb DBs) 2 sets X 8 reps each leg
Wide Grip Pullups
Close grip Pullups

Monday 1/23/06
Deadlift 135X8/210X4/220X3/230x2, 220x4/230x3/240x2
Bench Press 170X4/180X3/190X2, 180X4/190X3/200X2 (with help)
Incline BP (45lb DBs) 2 sets X 10 reps
External Rotation (15lb DB) 2 sets X 10 reps
Rollouts 2 sets X 10 reps

I was so tired this morning. I felt ok after a while, but when I first woke up I just felt like rolling over and going back to sleep. But, I got up anyway. I felt alright after a while and felt pretty strong through the bench press, until the last set. I had someone spotting me and for some reason had a lot of trouble with the 2nd rep and needed a little help. I don't know what it was. Almost like my mind wasn't telling my body "Don't worry, you have some help" so it didn't push as hard. Oh well.
Wednesday 1/25/06
Military Press 110X4/120X3/130X2, 120X4/130X3/140X2
Hang Snatch 75X4/85X3/95X2, 85X4/95X3/105X2
DB Military Press (45lb DBs) 2 sets X 10 reps
Prone Row (30lb DBs) 2 sets X 10 reps
Saturday 1/28/06
Squat 205X4/220X3/235X2, 220X4/235X3/250X2
Weighted Pull-ups 30X4/32.5X3/35X2, 32.5X4/35X3/37.5X2
Hanging Leg Raises 2 sets X 10 reps
Rope Cable Rows 2 sets X 8 reps at 85lbs
Weighted "seoi-nage" 50lbs 2 sets X 8 reps each side
DB Press from Floor 25lb 2 sets X 10 reps