LRB 365 2013 Log

Discussion in 'Training Logs' started by skibum90, Jan 3, 2013.

  1. skibum90

    skibum90 White Belt

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    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
     
  2. skibum90

    skibum90 White Belt

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    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
     
  3. skibum90

    skibum90 White Belt

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    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.
     
  4. Fighting Sprite

    Fighting Sprite Green Belt

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    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.
     
    Last edited: Jan 3, 2013
  5. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    Also in, I read Paul's stuff.
     
  6. skibum90

    skibum90 White Belt

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    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.
     
  7. skibum90

    skibum90 White Belt

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    Back day is all assistance work so I am not worried about it being too much
     
  8. Hybrid_Killer

    Hybrid_Killer Orange Belt

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    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!!
     
  9. ReverendMister

    ReverendMister White Belt

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    Paul is a good buddy of mine. I passed the link along for him to check out.
     
  10. skibum90

    skibum90 White Belt

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    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.
     
  11. skibum90

    skibum90 White Belt

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    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
     
  12. skibum90

    skibum90 White Belt

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    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.
     
  13. skibum90

    skibum90 White Belt

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    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.
     
  14. skibum90

    skibum90 White Belt

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    20 minute jog (it's a soft j)
     
  15. skibum90

    skibum90 White Belt

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    Pullups 5,4,3,3,3

    Machine rows 4x10

    Shrugs 4x20

    Curls 4x20
     
  16. skibum90

    skibum90 White Belt

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    20 min jog
     
  17. skibum90

    skibum90 White Belt

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    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
     
  18. skibum90

    skibum90 White Belt

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    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.
     
  19. skibum90

    skibum90 White Belt

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    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
     
  20. skibum90

    skibum90 White Belt

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    Saturday I did some walking up a Stone mountain in Atlanta. Good little steady state cardio
     

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