On one hand it is bad news- that would mean in last year I only managed to gain 15 lbs of lean mass.  On the other hand it is good news -since I hit 325/225/440 on my last 1rm attempt and that with only 15 lbs mass gain. My long term BW target is lean 225ish  so that means I have 50 lbs more to gain. Surely my strength should increase significantly as well with all that mass!

Now I am starting to think about using PH/AAS. I do not think I am quite ready for AAS though but PH could be a bridge. My weight gains go very slow now but strength on the other hand seems to keep progressing, so I am thinking maybe hold on little bit till I try ergogenic aids.

Anyway squat workout was 265(no belt ) and then 270,275×4 (belted) .Then I thought what the heck  - lets try 280×3. And I did it! even one rep more . So 280×4.  Did also walkouts with 315 (damn heavy) and 335 (F@CKTON!!)

To put this in perspective in November 305 crushed me and I barely stood up with 290 . 3 Times a week squatting definitely works.

Also did some bench negatives (235 ,240 target 3 reps, but only done 2 for last 2 sets) ) and heavy 2brd presses (220-230 for 4 reps)

I am so paranoid about squat and bench so it does make it very important to hit training targets and so far I was more or less successful.

box squat  235,245×5, 250×4

Couldn’t  do last rep on 250    . But 235 was freakishly explosive - first 3 went up flying. That is why I made 25 lbs jump (last week it was 225×5)

Bench- trying to get my pause fast (only 3 weeks left till virtualmeet) .I was so damn scared I wouldn’t be able to do today workout paused (if so it would seriously jeopardize my target paused weight).  I think i got in 2 quality pauses  on first and 2nd set. So 200×2x5 with first 2 rep paused. I got a spotter to give me press command on 2nd set so it was almost  like a comp . I would still probably give up 25-30 lbs from my touch and go but ohh well - should have started training pause earlier

 Deadlift 335×5,350×5 -pretty good. I would even say "easy" - though 2nd set made me seriously dizzy after 3d rep - I had stars flying around my head when I finished   Also did single sumo with 345 - to check whether my sumo improved.

In  other news I finally can touch my toes .Yeah it took me one whole year to do this flexibility "feat".  Well at least some progress cause I could swear I was going nowhere with stretching.

 So well this is my light day and I decided that it will be free of heavy work so I removed front squats and did Dynamic Effort squats instead. Damn it felt so good -bar flew up ,I was warmed up and eager, felt great.  I did 8 sets instead of planned 5 and topped it with heavry 3 rep front squat (was easy too) . 

Next was a bit of a down (heavy mil press) supersetted with NG chins - had a little bit of headache on those. Mainly due to chins ( I already worked heavy rows on tuesday).  And the rest of workout was ok. Stretching was totally awesome . And on the way home I felt simply great- no fatigue, just satisfaction and increased energy levels. And no signs of lower back fatigue at all!

Totally great! Saturday- here I come!

Here is detailed workout breakdown:

DE day Thursday 2/14/2008
Squat (DE)  8×3 175,185×4x,195×3x3
Front Squat 1×3 3×185
Mil. Press (to chest) 4×5 105,115×2x,120×5
NH Chins 3×10 3×10
Leg Curls  3×5 105×8,135×3x5
Bench(+3 paused) 6×3 155×6x3 (185×3)
Prone Trap raises 3×10 10×3x10
Tric Pushdown 4×5 65,75,80×2x5
Zottman Curls 3×8 40×3x8

Squat 250×8
Bench 185×8
Sumo DL 305×8

I am pretty pleased. Both Squat and DL are 10 lbs above planned weight. Bench is right on target , albeit if not for shitty spotter I could probably done 190×8 (I have done 190×7 after 185×8).
 Now I am thinking that 5 rm cycle would be hardcore. So I will take next week break (cardio and stretching only) and after that do 1 to 2 month of 5 rm  . I hope to smash that damn 315/225/405 barrier and lay down good foundation for my 2nd year of training (which starts end of march)

p.s. In other news I also hit 190 lbs on a scale for a first time (that was bloated 190, but still) . Nothing big but damn  every 10 pounds is hard to gain for me

Here is todays workout:

 Monday 1/21/2008
Squat  135×10,240×8,135×2x12
Close Grip bench 3×8 135,145,150×8
Chins/Pull ups 8 RMish 25×8/10×8
Good Mornings   135×10,165×8,135×10
Incline  DB Press 3×8 60,65×2x8
Dragon Flags 2×8 2×8
Pistol sq (from bench) 2×8 2×8
 

   For 5 rep work I will drop decline bench on Wednesday and probably toone down intensity on overhead DB work- My shoulders take hardcore beating methinks .Also  will think about doing something with GM/Squats (Monday) or  Squats /DL (Friday) -methinks now that the weights get heavier I will be seriously risking over-training my lower back

 Now what was good :

Squats 235×8,240×2x8  -I am  damn happy! That gives me real shot to try 245×8 or maybe even 250×8 next week

Bench 175×8,180×9,180×8. Finally I completed all 3 sets  for 8 reps . My right shoulder was hurting but completed and with 5 lbs  weight increase. -Again nice surprise

Sumo DL was okish (275×8,280×8). Hex plates really piss me off

In other news decline bench went pretty easy for 185,190,195×8 .Seriously thinking about doing 205 for 8 RM test. But since it is just accessory  I am not sure (the real test is bench which is for Friday - only 1 day rest ) .

Squat 225×10

Bench 175×10 (pretty easy might have had 180  in me)

Sumo DL 265×10

Pretty good to my taste as it is significant improvement over my previous PR of 10 rm for squat (185×10 ) and Bench (155×10) .Didnt test 10 RM DL back, but sumo for 265×10 is imho on track (I want rep 315×4x5 sumo DL for my 5 rm cycle)

I just  finished first 4 weeks ( 2×15 cycle and 3×10 cycle) .So far it was pretty good . In fact last 3×10 went so good that I decided to do one more week of it  .

My best 3×10 so far: sq 210×3x10 , bench 165×3x10 , Sumo DL 245×2x10.

Here is how my current layout looks like:

HST wk3(10×3)  
  
Squat 3×10 175×3x10
Good Mornings 3×10 125×10,135×2x10
Incline DB press 3×10 45×10,50×10,55×10
BB F lunges 2×10 95×2x10
Close Grip bench 3×10 125×3x10
WG lat Pulldown 3×10 150×10,160×2x10
Pistol sq (from bench) 3×10 3×10
Sidel l. ext rot 3×10 15×3x10
  
  
Lighter day Wednesday 12/19/2007
Front  Squat 3×10 135×2x10,140×10
Asst GHR 3×10 -40×3x10
Bench 3×10 155×2x10,160×10
Cable Rows 3×10 150×2x10,140×10
SkullCrushers 3×10 55×10,60×10,65×10
Oh squat 3×10 45×10,55×10,65×10
Zottman Curls 3×10 25×10, 35×2x10
Cable Backhands 3×10 20×10, 30×2x10
Dragon Flags  2×10
Dips /Legs raises  1×15 each
  
Heavy but short Saturday 12/22/2007
Squat 3×10 180,185×2x10
Sumo DL 2×10 225×2x10
Bench 3×10 165×3x10
DB Oh Press seated 3×10 40×3x10
Bar pushdown 3×10 50,55,60×10
  
Imho it is pretty hardcore and I start feeling it . will probably drop bench on Wednesday and replace it with either decline, either board presses - my shoulders and tric take a beating. Squatting 3 times a week is not so bad ,albeit that front squat feels like a burden .