Hazard's Incubator (Done. Closed.)

[Xahn]

It's tough when you find those limits, especially so many in one day.  But hey, now you have something to work towards.  And with your bulking diet, you should be able to blow past them soon enough...  

 

But good work just finding those new limits, that's a lot of progress.

[IronGlider]

Ah, I know what you mean regarding limits, but we're gonna hulk smash the crap out of them! One day...

 

Excellente progress btw! So much hard work I'm sure! ;-D Highfive!

 

[Hazard]

Not just a bad day?

 

And love the gif and pooh pic

 

Nah.  When I break down my numbers over the past month, three out of my five goal exercises didn't really go up much.

[Hazard]

It's tough when you find those limits, especially so many in one day.  But hey, now you have something to work towards.  And with your bulking diet, you should be able to blow past them soon enough...  

 

But good work just finding those new limits, that's a lot of progress.

 

Thanks man.  I've appreciated your support along the way.

[Hazard]

Ah, I know what you mean regarding limits, but we're gonna hulk smash the crap out of them! One day...

 

Excellente progress btw! So much hard work I'm sure! ;-D Highfive!

 

The early levels come fast.  Then the real game begins.

[Hazard]

. . .  my routine has reached the end of its usefulness.  I'll be spending the next few days thinking over how I want to approach this.

 

 

I'll be adapting the basic format of Jim Wendler's 5/3/1 "Boring But Big", version two, seven-week cycle.

Schedule looks like this:

 

Day A

 

Press    (heavy)

Bench    (volume)

Chin     (heavy)

 

 

Day B

 

Deadlift (heavy)

Squat    (volume)

 

 

Recovery Day

 

 

Day C

 

Bench    (heavy)

Press    (volume)

Chin     (volume)

 

 

Day D

 

Squat    (heavy)

Deadlift (volume)

 

 

Recovery Day

 

 

Recovery Day

 

 

 

 

Heavy days for exercises look like this:

 

        Week 1     Week 2     Week 3  

Set 1   65% x 5    70% x 3    75% x 5

Set 2   75% x 5    80% x 3    85% x 3

Set 3   85% x 5+   90% x 3+   95% x 1+

 

Week 4 - Week 6 repeats the cycle, but with 10 lbs (4.5 kg) added to Deadlift & Squat for calculations, and 5 lbs (2.25 kg) added to Bench & Press.

 

Week 7 is a deload/recovery week at lighter weights, after which another 10 lbs and 5 lbs are added to the lifts respectively for doing calculations, and the seven week cycle starts over.

 

 

Volume days use 5 x 10 (sets/reps) at 50% weight, after an initial prep cycle using 30% the first three weeks and 40% the second three weeks.

 

 

Calculations for the routine are derived after taking 90% of current 5 rep maxes for each lifts.  I'm playing it cautious, rounding down after taking the 90%. That puts my starting numbers to use for set calculations at:

 

Deadlift: 270 lbs  (122 kg)

Squat:    170 lbs  (77 kg)

Bench:    130 lbs  (59 kg)

Press:     75 lbs  (34 kg)

Chin:     +22 lbs  (10 kg)

 

 

 

[matty_mcfly]

Are you completely leaving out the assistance work from the program, besides the chin ups?  I was looking up 5/3/1 just cause I was debating switching to it from my version of SL5x5, but then realized I would be switching solely out of boredom, not cause I hit a wall yet.  I feel like I can still get about 20-25lbs to my bench and 30-50 on both my pull and squat.

 

Though the volume of assistance work is appealing.  As of now I program in a bullshit day of HIIT, Strongman and isolation work.

[Hazard]

Are you completely leaving out the assistance work from the program, besides the chin ups?

 

I didn't list assistance exercises because they're peripheral, likely to vary over time.  Much of the assistance work I'll be doing will be Assassin-oriented stuff on my challenge threads.  

 

As one example, I'm currently working with Dragon Flag negatives as the main movement for one of my 6-week challenge objectives.  They'll serve as my Day B/D "ab" work.  But when I'm strong enough to do full range of motion Dragons, I'll be doing those for the ab work.  And when those get easy, I'll progress to something even more challenging.

[Hazard]

Apr 28, 2014

prep cycle, week 1 of 7

 

lbs x reps  (kg) 

 

Press

training max:   75 lbs  (34 kg)

(65% x5, 75% x5, 85% x5+)
 

bar  x 5   

37.5 x 5   (17)

45   x 3   (20)

50   x 5   (22)

57.5 x 5   (26)

65   x 10  (29)

 

 

Bench

training max:   130 lbs  (59 kg)

(30% x10)

 

bar  x 5   

40   x 10  (18)

40   x 10  (18)

40   x 10  (18)

40   x 10  (18)

40   x 10  (18)

 

 

Chin

training max:   +22 lbs  (10 kg)

(65% x5, 75% x5, 85% x5+)

 

bw   x 1    

bw   x 2    

+14  x 5   (+6)

+17  x 5   (+7)

+19  x 7   (+8)

[matty_mcfly]

Looked up Dragon Flag...very, very bad ass

[Xahn]

Hey Hazard, how heavy is the bar you are using?  Are you counting only the weight you're adding and not the bar with it?

[Hazard]

Hey Hazard, how heavy is the bar you are using?  Are you counting only the weight you're adding and not the bar with it?

 

I have a short bar.  Saves my walls from a banging.  30 lbs.   I count bar + weights.

[Hazard]

Apr 29, 2014

prep cycle, week 1 of 7

 

lbs x reps  (kg) 

 

Deadlift

training max:   270 lbs   (122 kg)

(65% x5, 75% x5, 85% x5+)
 

120   x 5   (54) 

140   x 5   (63)

165   x 3   (74)

182.5 x 5   (82)

202.5 x 5   (91)

230   x 8   (104)

 

 

Squat

training max:   170 lbs   (77 kg)

(30% x10)

 

bar x 5   

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

 

 

Pullup

 

bw  x 5

bw  x 4

bw  x 4

bw  x 4

bw  x 4

[Xahn]

I have a short bar.  Saves my walls from a banging.  30 lbs.   I count bar + weights.

 

Gotcha, that makes sense.  

[Hazard]

May 1, 2014

prep cycle, week 1 of 7

 

lbs x reps  (kg) 

 

Bench

training max:   130 lbs  (59 kg)

(65% x5, 75% x5, 85% x5+)
 

52.5  x 5   (23) 

65    x 5   (29)

77.5  x 3   (35)

85    x 5   (38)

97.5  x 5   (44)

110   x 10  (50)

 

 

Press

training max:   75 lbs  (34 kg)

(30% x10)

 

bar  x 10

bar  x 10

bar  x 10

bar  x 10

bar  x 10

 

 

Chin

(volume)

 

bw  x 10   

bw  x 10

bw  x 10

bw  x 10

bw  x 10

[Hazard]

May 2, 2014

prep cycle, week 1 of 7

 

lbs x reps  (kg) 

 

Squat

training max:   170 lbs   (77 kg)

(65% x5, 75% x5, 85% x5+)
 

70    x 5  (31) 

85    x 5  (38)

102.5 x 3  (46)

110   x 5  (50)

127.5 x 5  (57)

145   x 9  (65)

 

 

Deadlift

training max:   270 lbs   (122 kg)

(30% x10)

 

120 x 12  (54)

120 x 13  (54)

120 x 10  (54)

120 x 10  (54)

120 x 10  (54)

[Hazard]

May 5, 2014

prep cycle, week 2 of 7

 

lbs x reps  (kg) 

 

Press

training max:   75 lbs  (34 kg)

(70% x3, 80% x3, 90% x3+)
 

bar  x 5   

37.5 x 5   (17)

45   x 3   (20)

52.5 x 3   (23)

60   x 3   (27)

67.5 x 9   (30)

 

 

Bench

training max:   130 lbs  (59 kg)

(30% x10)

 

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

 

 

Chin

training max:   +22 lbs  (10 kg)

(70% x3, 80% x3, 90% x3+)

 

bw   x 1    

bw   x 2    

+15  x 3   (+7)

+18  x 3   (+8)

+20  x 7   (+9)

[Xahn]

Hey Hazard, for your chins do you have a weight belt?  How are you adding weight to your chins?

[Hazard]

Hey Hazard, for your chins do you have a weight belt?  How are you adding weight to your chins?

 

Yes.   Cheap weight belt, with a looped chain & clasp from a hardware store.

[Xahn]

That's quite a bit of weight to add to a chin.    Strong dude!

[Hazard]

May 6, 2014

prep cycle, week 2 of 7

 

lbs x reps  (kg) 

 

Deadlift

training max:   270 lbs   (122 kg)

(70% x3, 80% x3, 90% x3+)
 

120   x 5   (54) 

140   x 5   (63)

165   x 3   (74)

190   x 3   (86)

215   x 3   (97)

245   x 7   (111)

 

 

Squat

training max:   170 lbs   (77 kg)

(30% x10)

 

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

50  x 10   (22)

[Hazard]

May 8, 2014

prep cycle, week 2 of 7

 

lbs x reps  (kg) 

 

Bench

training max:   130 lbs  (59 kg)

(70% x3, 80% x3, 90% x3+)
 

52.5  x 5   (23) 

65    x 5   (29)

77.5  x 3   (35)

90    x 3   (40)

105   x 3   (47)

115   x 9   (52)

 

 

Press

training max:   75 lbs  (34 kg)

(30% x10)

 

bar  x 10

bar  x 10

bar  x 10

bar  x 10

bar  x 10

 

 

Chin

(volume)

 

bw  x 10   

bw  x 10

bw  x 6

bw  x 9

bw  x 9

[Hazard]

May 9, 2014

prep cycle, week 2 of 7

 

lbs x reps  (kg) 

 

Squat

training max:   170 lbs   (77 kg)

(70% x3, 80% x3, 90% x3+)
 

70    x 5  (31) 

85    x 5  (38)

102.5 x 3  (46)

115   x 3  (52)

135   x 3  (61)

155   x 8  (70)

 

 

Deadlift

training max:   270 lbs   (122 kg)

(30% x10)

 

120 x 10  (54)

120 x 10  (54)

120 x 10  (54)

120 x 10  (54)

120 x 10  (54)

[Hazard]

May 12, 2014

prep cycle, week 3 of 7

 

lbs x reps  (kg) 

 

Press

training max:   75 lbs  (34 kg)

(75% x5,  85% x3,  95% x1+)
 

bar  x 5   

37.5 x 5   (17)

45   x 3   (20)

55   x 5   (25)

62.5 x 3   (28)

70   x 8   (31)

 

 

Bench

training max:   130 lbs  (59 kg)

(30% x10)

 

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

40  x 10  (18)

 

 

Chin

training max:   +22 lbs  (10 kg)

(75% x5,  85% x3,  95% x1+)

 

bw   x 1    

bw   x 2    

+16  x 5   (+7)

+19  x 3   (+8)

+21  x 7   (+9)

[The Most Loathed]

Super Solid lifts.