Callador 4x4 log

[Immortal_k]

Good luck to you and your wife, sir.

I'm loving it thus far, the ancillary exercises may seem complex and many but their sole purpose is to strengthen any weak points, so keep that in mind when choosing them. Try out different exercises, give them time, and see what benefits the corresponding main lift the most. Keep it simple.

As for diet, I've lately been focusing on reducing some unwanted bodyfat that I've accumulated from my linear progress whilst increasing my lifts. At 6'1", I was 250lb and I've come down to 235, I'm now sensing that it may be a bit much and that I should be eating a little more excess calories on my training days.

I aim to eat just a bit over maintenance and always consume 235gm of protein a day, mainly, but not exclusively, through 2 cans of tuna sandwiches, seven eggs, and protein shakes. I also drink one quart (up to 1.5 quarts) of 2% milk a day.

Mar 21 2013
Bench press 235x1x2 210x3x4 210x1x10
Triceps cable 165x3x12
Pec cross cable 80x3x12 > I want to these to be nice and steady before I ramp the weight up.
Barbell curls 95x3x12 got 10, 10, 10

[Immortal_k]

Mar 22 2013
DL 355x1x1 280x4x4
DB row 120x3x12 got 10,10,10
Shrugs 235x3x12
Chinups bwx3x10

[Immortal_k]

Mar 26 2013
Press 220x1x1 Fail 175x3x4 175x1x6
Front raise 35x3x12
Lateral raise 30x3x12 10, 10, 10
Rear raise 30x3x12
LTE 100x3x12 10, 9, 9

Mar 27 2013
Squat 315x1x1 255x3x4 255x1x5
Leg extension 190x2x12 190x1x20
Adductor machine 210x2x12 210x1x20
RDL 235x3x8

Comments: I felt that I could fail the 220lb press beforehand. The starting weight for the press was too high and the ramp was too aggressive. I tried 220 three times, only to fail. I even tried 217.5 after that, but I was just spent.

My previous best was two singles at 220lb, so it shouldn't have been a problem. I have however lost weight since then, so that could have been an issue.

Squats are coming along nicely, I filmed all the sets and plan on uploading them for review soon.

[Haggit]

looking forward to the videos. A 220 press is just nasty man. Good job.

[Immortal_k]

29 Mar 2013
Deadlift 325x1x1 285x4x4
Shrugs 240x3x12
DB row 120x3x12 got 12, 10, 10
Chinups BWx3x12 got 11, 10, 8

[Immortal_k]

01 April 2013
Press 215x1x1 177.5x3x4 177.5x1x6 - I reset a little on the 1RM weights and kept the volume weights the same.
Front raise 35x3x12
LTE 100x3x12 got 12, 12, 10
Lateral raise 30x3x12 got 10, 10, 10
Rear raise 30x3x12

[Immortal_k]

Videos of my squat (upload is in progress)

Top set:

[Les Hahn]

Nice squat, you blew it away!

The press can be a bitch for sure. I think you handled it correctly. Just deload a little and take smaller jumps. Oh, and if you think you are going to fail, step back from the weight, get hella angry, and start again. :-)

[Immortal_k]

Thanks, Les :-)

Here are all the squat sets for critique: http://startingstrength.com/resource...635#post647635

looking forward to the videos. A 220 press is just nasty man. Good job.

Sorry for not responding earlier. Thanks for the compliment, a press north of 200 is alright. Beast level, 300lb press, is my goal.

[Immortal_k]

April 2 2013
Squat 325x1x1 260x4x4
Leg extrnsion 190x1x15 190x1x16 190x1x20
Add. Machine 210x2x15 210x1x20
RDL 240x2x8 240x1x10

April 4 2013
Bench press 270x1x2 220x3x4 220x1x9
Close grip bench 125x2x12 125x1x15
Pec cross cable 80x3x12
Curls 95x3x12 got 10, 9, 8