Dan Chases Andy Bolton's Total; Fails Miserably - Page 20

danman77220 · 01-18-2008, 07:30 PM

Friday, 1/18: Screwing Around

Flat Bench
135x3
185x3

Decline
135x5
185x9

CG Cable Rows
Up to:
Somewhere around 140x5

- - -

Goin to tear it up Monday.

danman77220 · 01-22-2008, 08:02 PM

Tuesday, 1/22: DE Lower

Speed Squats off box (1-2" below parallel)
135x3
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Concentric GMs (arched back, knees locked)
135x5
155x5
185x5

Twisting Sit Ups
x16
x16
x16

- - -

Kept it short and moderately intense today because I have one less day of rest between lower body days than usual.

danman77220 · 01-23-2008, 08:13 PM

Wednesday, 1/23: ME Upper

Flat Bench (3 minute rests)
135x3
165x2
185x1
205x1
205x1
205x1
210x1
205x1

Decline Bench
175x8
175x8
175x5 (spotter kept telling me to stop to shift weights back)

Pendlay Rows
135x5
135x5
135x5
135x5
135x5

Concentration Curlz
30x8/8
30x8/8

- - -

Cardio (5 hours post workout, sipping BCAA throughout)

Elliptical Trainer
5 minute warm up, resistance 3
10 minutes jogging, resistance 8
5 minute cool down, resistance 3

Est. cals burned: ~486

- - -

Good day. I'm going to shoot for 2 more weeks of singles in 90%, then switch to 3 weeks of 5x5 with cluster sets. Lather, rinse repeat.

Pendlay rows are a WAY different animal than regular BORs. I felt my lats surging though. Requires a lot more explosiveness and power.

Good workout today.

danman77220 · 01-24-2008, 09:22 PM

Thursday, 1/24: ME Lower

Box Squats (1-2" below parallel, belted from 230 set on)
140x5
190x4
230x1
250x1
250x1
255x1
255x1
260x1

Concentric GMs
190x1 (lol)
170x3

Power Cleans (mainly for form)
95x3
115x3
135x3

- - -

I had no idea I'd do that much weight on box squats. My free squat last week was 275... and I squatted 95% of that off of a box after 4 singles in 90%. I'm only 15 lbs away from my old box squat PR. Hell yes.

GMs... wanted to do them but my posterior was still really sore from the other day. Had 10 minutes left of class so I did power clean practice.

On power cleans I widened my grip about 2" and the catch improved drastically. I didn't have a problem getting my elbows up at all.

Another great day.

danman77220 · 01-25-2008, 11:43 PM

Friday, 1/25: DE Upper

Speed Bench (doubled minis; 45 second rests)
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3

CGBP (2 minute rests)
160x5
160x5
160x5
160x5

Band Assisted Pullups
x6 (chin)
x4 (chin)
x1 (wide)
x4 (chin)
x5 (neutral)

DB Rows
65x10/10
65x10/10
65x10/10

EZ Bar Preacher Curlz
50x8
50x8

- - -

Good day, chins are such a bitch.

danman77220 · 01-28-2008, 09:39 PM

Monday, 1/28: DE Lower

Speed Squats off box (1-2" below parallel)
135x1 (ATG, front)
185x1
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

Power Cleans
125x1
145x1
165x1

Power Snatch
135x0
135x1

Leap Frogs
4 sets of 15-20 bleachers

- - -

Need to work on my conditioning. Those leap frogs were hell.

**romanaz** · 01-28-2008, 11:27 PM

not bad. nice snatch

**DJSTARER** · 01-29-2008, 12:24 AM

Quote:

Originally Posted by danman77220

Leap Frogs
4 sets of 15-20 bleachers

wtf?

danman77220 · 01-29-2008, 03:31 AM

Quote:

Originally Posted by romanaz

not bad. nice snatch

Pervert.

Quote:

Originally Posted by DJSTARER

wtf?

Rofl. You stand in front of a set of bleachers, squat down into a full squat position, then explode upward and land on the next bleacher. It was murder.

danman77220 · 01-29-2008, 09:56 PM

Tuesday, 1/29: ME Upper

Flat Bench
135x5
165x3
185x1
200x1
210x1
210x1
210x1
210x1
215x0

Standing OHP (60 second rests)
110x6
110x6
110x6 (push presses)

Pendlay Rows
140x5 (PR+5 lbs)
140x5 (PR)
140x5 (PR)
140x5 (PR)
140x5 (PR)

Concentration Curls (no rest other than switching arms)
25x8/8
25x8/8
25x5/5

- - -

Good day. 210 sets were pretty easy. Mos def going up to 215 next week.

XiLe Ultra · 01-31-2008, 03:15 AM

What happened to your bench bro? You cutting? Or you just to worn for 225?

danman77220 · 01-31-2008, 03:33 AM

Quote:

Originally Posted by XiLe Ultra

What happened to your bench bro? You cutting? Or you just to worn for 225?

It went down lol. I was messing around with incline primarily for a while and that didn't get me anywhere. I maxed out at 215 two weeks ago. Hopefully next week I'll hit 215 for 4-6 singles, which is what I did the week before I hit 225 last time.

As for cutting, I've been on a failed cut for a while lol. I'm starting a CKD though. I'm moving ME Lower to Wednesdays and I'll do abs/calves on Thursdays. That way I can carb load for 3 consecutive days then go low carb for the remaining 4.

***ANOTHER NOTE:***
I've read that working with singles in 90% of your 1RM shouldn't last longer than 3-4 weeks. What do you all think about this? I plan to do 5x5 cluster sets for 3 weeks if this is the case, but singles is where I gain the most strength by far...

**Succio** · 01-31-2008, 06:14 AM

Quote:

Originally Posted by danman77220

It went down lol. I was messing around with incline primarily for a while and that didn't get me anywhere. I maxed out at 215 two weeks ago. Hopefully next week I'll hit 215 for 4-6 singles, which is what I did the week before I hit 225 last time.

As for cutting, I've been on a failed cut for a while lol. I'm starting a CKD though. I'm moving ME Lower to Wednesdays and I'll do abs/calves on Thursdays. That way I can carb load for 3 consecutive days then go low carb for the remaining 4.

***ANOTHER NOTE:***
I've read that working with singles in 90% of your 1RM shouldn't last longer than 3-4 weeks. What do you all think about this? I plan to do 5x5 cluster sets for 3 weeks if this is the case, but singles is where I gain the most strength by far...

really depends on the person. i would think most people do it longer than 3-4 weeks before deloading/takign a week off.

**romanaz** · 01-31-2008, 02:08 PM

Quote:

Originally Posted by Succio

really depends on the person. i would think most people do it longer than 3-4 weeks before deloading/takign a week off.

imo you can run singles all year long as long as you wave the volume and percentage accordingly... good example is the Bulgarian program, these guys hit max lifts once or twice a week EVERY week while training 6 days a week 3 times a day.

but it depends on the person and PL is different so I say just try and taper up to it and such.

01-18-2008, 07:30 PM	#571
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Friday, 1/18: Screwing Around Flat Bench 135x3 185x3 Decline 135x5 185x9 CG Cable Rows Up to: Somewhere around 140x5 - - - Goin to tear it up Monday. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-22-2008, 08:02 PM	#572
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Tuesday, 1/22: DE Lower Speed Squats off box (1-2" below parallel) 135x3 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 Concentric GMs (arched back, knees locked) 135x5 155x5 185x5 Twisting Sit Ups x16 x16 x16 - - - Kept it short and moderately intense today because I have one less day of rest between lower body days than usual. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-23-2008, 08:13 PM	#573
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Wednesday, 1/23: ME Upper Flat Bench (3 minute rests) 135x3 165x2 185x1 205x1 205x1 205x1 210x1 205x1 Decline Bench 175x8 175x8 175x5 (spotter kept telling me to stop to shift weights back) Pendlay Rows 135x5 135x5 135x5 135x5 135x5 Concentration Curlz 30x8/8 30x8/8 - - - Cardio (5 hours post workout, sipping BCAA throughout) Elliptical Trainer 5 minute warm up, resistance 3 10 minutes jogging, resistance 8 5 minute cool down, resistance 3 Est. cals burned: ~486 - - - Good day. I'm going to shoot for 2 more weeks of singles in 90%, then switch to 3 weeks of 5x5 with cluster sets. Lather, rinse repeat. Pendlay rows are a WAY different animal than regular BORs. I felt my lats surging though. Requires a lot more explosiveness and power. Good workout today. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-24-2008, 09:22 PM	#574
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Thursday, 1/24: ME Lower Box Squats (1-2" below parallel, belted from 230 set on) 140x5 190x4 230x1 250x1 250x1 255x1 255x1 260x1 Concentric GMs 190x1 (lol) 170x3 Power Cleans (mainly for form) 95x3 115x3 135x3 - - - I had no idea I'd do that much weight on box squats. My free squat last week was 275... and I squatted 95% of that off of a box after 4 singles in 90%. I'm only 15 lbs away from my old box squat PR. Hell yes. GMs... wanted to do them but my posterior was still really sore from the other day. Had 10 minutes left of class so I did power clean practice. On power cleans I widened my grip about 2" and the catch improved drastically. I didn't have a problem getting my elbows up at all. Another great day. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-25-2008, 11:43 PM	#575
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Friday, 1/25: DE Upper Speed Bench (doubled minis; 45 second rests) 110x3 110x3 110x3 110x3 110x3 110x3 110x3 110x3 CGBP (2 minute rests) 160x5 160x5 160x5 160x5 Band Assisted Pullups x6 (chin) x4 (chin) x1 (wide) x4 (chin) x5 (neutral) DB Rows 65x10/10 65x10/10 65x10/10 EZ Bar Preacher Curlz 50x8 50x8 - - - Good day, chins are such a bitch. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-28-2008, 09:39 PM	#576
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Monday, 1/28: DE Lower Speed Squats off box (1-2" below parallel) 135x1 (ATG, front) 185x1 160x2 160x2 160x2 160x2 160x2 160x2 160x2 160x2 160x2 Power Cleans 125x1 145x1 165x1 Power Snatch 135x0 135x1 Leap Frogs 4 sets of 15-20 bleachers - - - Need to work on my conditioning. Those leap frogs were hell. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-29-2008, 09:56 PM	#580
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Dan Chases Andy Bolton's Total; Fails Miserably Tuesday, 1/29: ME Upper Flat Bench 135x5 165x3 185x1 200x1 210x1 210x1 210x1 210x1 215x0 Standing OHP (60 second rests) 110x6 110x6 110x6 (push presses) Pendlay Rows 140x5 (PR+5 lbs) 140x5 (PR) 140x5 (PR) 140x5 (PR) 140x5 (PR) Concentration Curls (no rest other than switching arms) 25x8/8 25x8/8 25x5/5 - - - Good day. 210 sets were pretty easy. Mos def going up to 215 next week. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-31-2008, 03:15 AM	#581
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,376 Recipes: 0 Rep Power: 183	Re: Dan Chases Andy Bolton's Total; Fails Miserably What happened to your bench bro? You cutting? Or you just to worn for 225? __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

01-31-2008, 08:39 PM	#585
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50