LRB 365 2013 Log

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.

 

Also in, I read Paul's stuff.

 

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.

 

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

 

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!!

 

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

 

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.

 

20 minute jog (it's a soft j)

 

Pullups 5,4,3,3,3

Machine rows 4x10

Shrugs 4x20

Curls 4x20

 

20 min jog

 

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

 

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