Tues, Sept 29th A Radical New Training Program by Joel Marion
Weight: 190
Workout D
Rep Range: 10 x 5
(sets x reps x weight)
Alternating Sets
A1 - Deadlift 1 x 5 x 365
1 x 3 x 385
3 x 4 x 385
4 x 5 x 385
1 x 1 x 385
Not a great performance tonight, I meant to get 5 reps for each set but it wasn't happening. My lower back just didn't feel right tonight at all...right from the very first set, which has me a little worried, and I was also getting a little discomfort in the right side of my hip.
A2 - Standing Military Press 1 x 5 x 145
3 x 5 x 150 (+5lb)
1 x 5 x 155 (+10lb)
1 x 4 x 155
3 x 5 x 150
1 x 5 x 145
Military press went much better than deadlifting. My overhead pressing has gotten alot stronger lately while my bench has been lagging a bit...strange.
Overall I had very little energy tonight. During my 4 days off, I kept my calories and carbs pretty low so that probably has something to do with it.
Wed, Sept 30th A Radical New Training Program by Joel Marion
Weight: 190
Workout A
Rep Range: I decided to make this a bit of a "free" day and just do what I wanted in terms of rep range. It was supposed to be my high rep day (15-20 reps) but i just wasn't feeling it.
(sets x reps x weight)
Alternating Sets
A1 - DB Bench Press 1 x 6 x 100(e)
3 x 5 x 105(e)
1 x 4 x 105(e)
3 x 10,10,9 x 90(e)
2 x 14 x 75(e)
A2 - One Arm DB Row 2 x 6 x 120(e)
3 x 5 x 125(e)
3 x 10 x 110(e)2 x 14 x 100(e)
B - EZ-bar curls
2 x 5 x 120
3 x 10,9,8 x 100
C - Dragon Flags
4 sets of 10
I decided to start a little heavier and go lighter with higher reps as the session went on. I supposed I'm getting just a tad bit stronger on DB bench, but my rowing is getting stronger for sure.
I mentioned that in yesterday's workout I was getting some discomfort in the right side of my hip. Well, i experienced it again tonight in my rows when i was rowing with my right arm (had my right foot planted on the ground). I started to do some cable woodchops but the hip ache was even worse when doing that so i stopped. It's hard to describe, i wouldnt exactly call it painful...its more like a dull ache that kind of builds up the longer i do a set, almost like growing pains. Very annoying, i hope it goes away, and hopeful it doesnt bother my squatting tomorrow.
Mon, Oct 5th A Radical New Training Program by Joel Marion
Weight: 191
Workout A
Rep Range: 10 sets / 3-4 reps
(sets x reps x weight)
Alternating Sets
A1 - Barbell Flat Bench 6 x 3 x 225#
I got disgusted with myself and switched to a few sets of Incline Bench to finish it off.
A2 - One Arm DB Row 1 x 4 x 130#(e)
8 x 4 x 135#(e)
B - Tricep Rope Pushdown
3 x 10 x 140#
I felt good going into this afternoon's workout, but my bench really sucks and i was a little disgusted with my bench performance today. I was expecting to get most of my sets between 235 and 240, but I couldnt go any higher than 225. In fact, 225 felt really really heavy and I don't know why. About a month ago I got 240 for a couple sets of 3.
Maybe it was just a bad day, but i just don't feel any stronger on my bench than 4-5 weeks ago. Maybe I'm lifting too much, but my rowing stuff has really been progressing nicely. Even at 135#, I felt pretty good, and I've never rowed that much before. I'm not sure how its possible that my overhead press gets better every week, but my flat bench stays the same or gets weaker.
Tues, Oct 6th A Radical New Training Program by Joel Marion
Weight: 191
Workout B
Rep Range: 8-10 sets of 4-5 reps
(sets x reps x weight)
Alternating Sets
A1 - Squat (medium/narrowish stance) 1 x 5 x 275
1 x 5 x 295
6 x 5 x 305
I had planned on attempting a little heavier, but my back still feels a little bit sore. I cut out the last "wave" and just did a few heavish singles.
A2 - Standing Calf Press - Smith Machine 8 x 8 x 315
B - DB Reverse Lunge - front foot elevated
3 x 8 x 75(e)
C - Dragon Flags
2 x 12 x BW
1 x 14 x BW (PR)
I've never done more than 12 before because my abs start to burn to much but I felt pretty strong today and squeezed out a couple more, getting stronger on these for sure. They were controllled and all the way down.
Awesome workout tonight, squats felt really strong. My legs felt like wet noodles after the elevated reverse lunges, I nearly fell over on the last rep of the last set.
Fri, Oct 9th A Radical New Training Program by Joel Marion
Weight: 192
Workout D
Rep Range: 3 reps
(sets x reps x weight)
Alternating Sets
A1 - Standard Deadlift 1 x 3 x 385
6 x 3 x 405
1 x 2 x 405
Once again, a little disappointed that I wasn't stronger...my lower back felt so-so.
A2 - Seated Smith Machine Military Press The cage was occupied and there really wasn't anywhere else to do overhead press so I decided to do something different and use the smith machine.
for the weights, im pretending the bar weighs the regular 45 lbs (which i know it doesnt), im not sure how else to records weights on the smith.
4 x 3 x 185#
4 x 3 x 190#
1 x 2 x 195#
1 x 1 x 200#
B - DB Stiff Legged DL 1 x 8 x 125#(e)
5 x 6 x 150#(e)
First time ive ever picked up the 150 pounders, pretty darn heavy but it felt good.
I've never done more than 12 before because my abs start to burn to much but I felt pretty strong today and squeezed out a couple more, getting stronger on these for sure. They were controllled and all the way down.
not anymore, not as my core has gotten stronger. i used to only be able to do a couple because it was too much pressure on my lower back. i do them with my legs straight out in front, this is a little different than Eric shows in Maximum Strength. this is how i do them:
controlled and slow down to the bottom (keeping the lower back and butt off the bench), except i do them with my shirt on
Sat, October 10th A Radical New Training Program by Joel Marion
Weight: 192
Workout A
Rep Range: 6-8
(sets x reps x weight)
Alternating Sets
A1 - Decline Bench Press 1 x 8 x 215
2 x 8 x 225
2 x 6 x 235
1 x 8 x 225
A2 - One Arm DB Row 6 x 9 x 120(e)
B1 - Hammer Strength Row (pronated grip)
1 x 10 x 180
2 x 9 x 200
B2 - Hammer Strength Decline Press
1 x 11 x 250
2 x 9 x 270
C - DB Curl
1 x 5 x 50(e)
3 x 9 x 45(e)
1 x 7 x 45(e)
Fun workout tonight, switched up my bench exercise and I felt a little stronger tonight. DB rows are getting better still, and I decided to use some of the hammer strength stuff just for a little variety.
Wed, Oct 14th A Radical New Training Program by Joel Marion
Weight: 192
Workout D
Rep Range: 6-8 reps
(sets x reps x weight)
Alternating Sets
A1 - DB Stiff-Legged DL 6 x 8 x 150(e)
I've decided to take a couple weeks off standard deadlifting. I was sucking wind by the end of these sets though, those 150 pounders get heavy. I did use straps for the last 4 sets, they were just too heavy to hang on to.
A2 - Standing Military Press 4 x 5 x 155
3 x 8,8,7 x 145
I'm super happy with my overhead pressing. I'm pretty sure that 8 reps is the most ive ever gotten with 145.
Alternating Sets
B1 - Good Mornings 1 x 10 x 195
2 x 10 x 205
B2 - Hammer Strength Military Press 3 x 8 x 140
Good workout, ive been frustrated with my deadlifts lately, so I'm going to switch it up and do some DB work and good mornings.
I did have two workouts between wednesday and today, but im not logging them because my notebook is in the car and im lazy. But i did go Thursday and Saturday.
Sun, Oct 18th A Radical New Training Program by Joel Marion
Weight: 193
Workout D
Rep Range: 10-12 reps
(sets x reps x weight)
Alternating Sets
A1 - SLDL 2 x 10 x 335
2 x 8 x 355
2 x 7 x 355
A2 - Standing Military Press 1 x 13 x 130 (+3 reps from last session!)
2 x 11 x 130
3 x 11 x 125
1 x 11 x 125
B - Good Mornings 1 x 12 x 185
2 x 11 x 195
1 x 10 x 205
1 x 12 x 205
C - Core Work 3 sets of Palloff Presses
3 sets of Standing Cable Crunches
I'm going to continue to do SLDL and good mornings for a little bit before returning to conventional deads. Tonight was a good workout, I was in a good mood because my fantasy football team totally dominated today.
haha actually I have Clinton Portis, but he's a bum and I wish I wouldn't have drafted him. He did rush for over 100 today though, so he got me some decent points.
I also have Jones-Drew, Ray Rice, and Owen Daniels and they all went crazy...even my defense pitched a shutout (Green Bay).
Mon, October 19th A Radical New Training Program by Joel Marion
Weight: 194
Workout A
Rep Range: 3-5
(sets x reps x weight)
Alternating Sets
A1 - Decline Bench Press 1 x 5 x 225
1 x 5 x 235
1 x 5 x 245
5 x 4 x 250
3 x 3 x 250
A2 - One Arm DB Row 1 x 5 x 130(e)
1 x 5 x 135(e)
9 x 5 x 140(e)
I decided to go in and just do a bunch of sets for two exercises. Decline bench felt ok, I was hoping I would feel a little stronger, but my rows felt great..this is 5 lbs heavier than last time I did them heavy and they felt pretty good.
I'm giving my legs another day to rest, my calves/shins are still giving me a few problems. Hopefully they feel good enough to squat tomorrow.
Fri, Oct 23 A Radical New Training Program by Joel Marion
Weight: 193
Workout D
Rep Range: 3-5 rep
(sets x reps x weight)
Alternating Sets
A1 - Romanian Deadlift 1 x 5 x 365
4 x 5 x 385
A2 - Standing Military Press 1 x 5 x 155
1 x 4 x 160
1 x 3 x 1654 x 4 x 160
I was hoping to get 160 for 5, but it was too heavy this week.
My back felt pretty decent for the first time in a few weeks so I decided to try a few heavy pulls to see where i was at.
B - Conventional Deadlift 435 x 1
475 x 1
500 x F
475 x 1
465 x 1
435 x 1
Not too bad considering I haven't pulled heavy in a little while. I got 500 off the ground an inch or two but it was too heavy to get up. I'll try again next week.
Alternating Sets
A1 - Good Mornings 1 x 12 x 185
1 x 10 x 195
2 x 8 x 210
2 x 6 x 225
A2 - Standing Military Press 1 x 14 x 130
1 x 11 x 135
2 x 11 x 130
2 x 13,12 x 125
I then did several sets of shrugs, prone raises, and cable crunches. Fairly quick workout.
So in the last 3 months I've put on about 12 lbs, i think im a little bigger and leaner than last time i was 194, but I think im going to do a mini cutting cycle for maybe 6 weeks or so. Then I might do another little bulk for a couple months. I want to try and avoid getting to the size where i feel bloated and my pants don't fit great anymore.
So in the last 3 months I've put on about 12 lbs, i think im a little bigger and leaner than last time i was 194, but I think im going to do a mini cutting cycle for maybe 6 weeks or so. Then I might do another little bulk for a couple months. I want to try and avoid getting to the size where i feel bloated and my pants don't fit great anymore.
so is this the end of your program? great numbers.
Yeah i pulled 530 once, and ive pulled 500 a handful of times after that. That was about 6 weeks after the end of Max Strength...I'm not quite as strong right now.
so is this the end of your program? great numbers.
Thanks, with each passing week I've been straying a little from the original program, but keeping it pretty high volume. I'm going to switch to something a little lower volume for a little bit, something like 5/3/1.
So this is the first workout of my mini "cutting" phase. I'm not exactly doing 5/3/1, but very similar, basically have one main exercise where I will do a few good sets, between 3-8 reps depending on the week, and then some accessory stuff. I'm going to try and lift 4 days per week, while the overall volume will be less than what I have been doing.
A1 - Bench Press 225 x 6 (probably could have got one more)
225 x 6
235 x 4
Actually I'm pretty happy with this. My all-time best at 225 is 9 reps, but last time I flat benched I had a tough time getting 4 reps at 225.
Alternating Sets
B1 - DB Bench Press 90(e) x 11
90(e) x 10
90(e) x 12
90(e) x 12
B2 - Seated Hammer Strength, One-Arm Row 135(e) x 12
135(e) x 12
135(e) x 11
135(e) x 12
C - Prone Raises 30(e) x 10
30(e) x 9
30(e) x 9
D - Core 3 sets of standing cable crunches and a couple sets of pallof presses.
I felt pretty good today, my bench (BB and DB) were stronger than they have been the past few weeks. I'm going to be eating around maintenance, or maybe a little more, or days that I lift, and then in a 500-700 cal deficit on my non-lifting days.
Linear Mode
