Decided to run Paul Carter's year long plan he calls LRB 365. This will be my log for it. Starting out stats: Age - 22 Height - 6'0" Weight - 201 Bodyfat 15-20% probably closer to 20 Bench - 235 Squat - 275 Deadlift - 315x3 Overhead Press - 135
The first phase is a 12 week long strength peaking phase using his Strong-15 template. The numbers I plugged into the template were bench-235, squat-285, and deadlift-335
Week 1 Day 1 Squat 5x125 4x135 3x165 2x180 1x190 1x200 1x215 Pause Squats(High Bar) 2x5x155 Deadlift 5x135 4x140 3x70 2x200 1x225 1x240 1x250 3x3x200 Leg Curls 4x20 Weights all felt really light and easy which is good. Paul preaches about programming light and phase 1 should be easy.
Subscribed. I want to know what this program is like. Based on what I know of Paul Carter, I assume it will pretty simple and basic. Best of luck.
Since I got back from a trip this week I was going to train three days in a row to get all of the workouts in. I figure it wouldn't be bad because it is week one and the weights are light. Today was supposed to be bench day but I am feeling really sick and horrible so I decided to rest and combine the bench and back days tomorrow.
I'm quite a fan of Paul Carter's stuff and I use his programming for my squats and deadlifts so I'll be following this!!
Haven't posted in awhile because I was sick and traveling and didn't get into the gym. I ended up starting over and repeated the first leg workout again and this week will be my week one. The workout was the exact same as the one I posted earlier.
I strained my piriformis a month ago and it still acts up occasionally but today it wasn't bad during the workout. I just need to roll and stretch it out before next week
Bench Day Weight: 201 Bench Press 95 x 5 115 x 4 135 x 3 145 x 2 155 x 1 165 x 1 175 x 1 135 x 17 Incline 95 x 10 115 x 10 95 x 10 95 x 10 95 x 10 The incline was a lot harder than I thought it would be and it was really humbling. Flys 30 pound dumbbells 2x20 Tricep Pushdowns 70 4x20 Notes: The bench press sets were really light and snappy which is good. The rep work on the assistance lifts was killer though. A lot harder than I thought it would be.
My body is pretty sore from this already. It is still getting used to all the reps haha. The worst is my hamstrings from all the leg curls. This has been an area that I have neglected before. My quads are naturally pretty big and my hamstrings look skinny in comparison so I am glad I am finally doing hamstring work.
Weight 201 Squats 135x5 145x4 165x3 180x2 195x1 215x1 220x1 Pause Squats 170 2x5 Deadlifts 145x5 170x4 205x3 225x2 242x1 250x1 255x1 215 3x3 Leg curls 70 4x20 Overall it was a 80% session. I tweaked my piriformis on my squat warm-ups but I was able to finish the workout. I will have to take care of it before next week. The pause squats were pretty hard today. Not a great workout but still an 80% one
Weight 200 Bench Press 95x5 115x4 135x3 155x2 165x1 175x1 185x1 155x12 Incline Press 95x4x10 95x8 Failed on the ninth rep of the last set. My muscles were shot. I like to think it was because I was taking short rests but it is mostly because I am weak. Flys 30 2x16 Couldn't get to twenty reps Tricep pushdown 4x20 Overall it was an okay session. The bench press sets were great, everything felt very strong. The assistance work was tougher. I try to keep the rest down so that explains it some. I am just glad the bench went great because that is what matters.
Forgot to record since I was busy all weekend. Friday Chins 5,4,3,3,3 Dumbbell rows 4x10 Shrugs 185 4x20 Curls 45 4x20
