190lbs of twisted oatmeal and sex appeal

[mxd]

So here it is, I'm fed up of having curtis out lift me at everything so I'm doing something about it!

Goals:
110*5 Bp
180*3 DL
160*4 Squat

Current:
100*5 bp I have done this before about 5 months ago but I was a lot fatter.
Deadlift 150*5 *3
Squat 130*5 *3 not atg terrible form

The goals are big progressions but training hard and eating well, I feel I will meet them in the not so distant future.

I'm curently consuming aroung 3600 kcals a day around;
Workout day: 250g carbs (brown rice and oats)
non: 150 carbs

The rest of the kcals come from eggs, mince, whey, mpc, mackerel, egg yolk powder and walnuts.

Thursday 15th November
ME lower

Back Squat wide stance
100*5
120*5
120*4
122.5*2
122.5*2

Finally got my form sorted on these, I really felt it hard in my glutes and hams.
All well below parallel, Its very hard to keep the back flexed when in the hole this is something I have to work on and is a high priority.

Deadlifts
100*5
120*5
140*4
150*3
160*2 pb

All very explosive pb on the deadlift this will be going up alot and soon.

SLDL
50*10
80*8
80*8
80*8

calves on the incline leg press
90*15
110 * 10
130 * 10
150 * 10

All in all an ok workout, would of been better but I had a headache all day and couldn't push myself.
Look forward to the next session.

[cleaver]

Nice one!

I hope you are going to be more focused with your periodisation that Curt has been.

It's the key to success on a ME/DE programme.

Good luck

[Richard]

Good luck with this Max.

Here's a good video on keeping your arch in the hole that might be helpful, originally posted by Cleaver

http://www.youtube.com/watch?v=Rq8CW...C4DE1F&index=0

[mxd]

Excellent vid! Repped
Thanks

[Karlos02]

Quote

Nice one!

I hope you are going to be more focused with your periodisation that Curt has been.

It's the key to success on a ME/DE programme.

Good luck

Periodisation? lol, wassat now? seriously, i don't plan my periodisation, maybe i should.

MXD you legend, another powerlifter on the board

[CoN]

good luck MXD

show curt what your made of

[mxd]

Here is the plan:

Mon: Heavy Upper
Bench - 5*4 ( may be 2*4 1*3 2*2 etc)
Bent over rows - 4*4
Hang Clean and press - 4*4
close grip bench 3*6
weighted chin ups 3*6

Teusday: De lower - Lower assistance
Squat 8-12 sets of 3 (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
Box squat 3*8-12
Deadlift 8-12 sets of 3 (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
SLDL 3*8-12
Calves 3*8-12

Thursday: DE upper - Upper assistance
Bench 8-12 sets of 3reps (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
Pulldown 3*8-12reps
Incline bench press 4*10-12
DB Shoulder press 3*10-12
Yates Row 3*8-12reps

Saturday: Heavy lower
Squats Wide stance 5*4 ( may be 2*4 1*3 2*2 etc)
Deadlifts 5*4 ( may be 2*4 1*3 2*2 etc)
Good Mornings / SLDL 3*6
Calves 3*6

Comments, additions, subtractions and advice very welcome!

[Richard]

Looks good mate

[cheef]

looks goood mxd could maybe change cgbp for dips imo

[Richard]

Try and avoid the offensive colours Curt, Matt & Cheef use in their journals Max. My retina can't cope with any more red or yellow.