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2007/11/02, 11:07 AM
Nice man. 500 is my new squat goal...only 85lb to go...lol. Honestly, 2 years ago I would have never thought that 500 was a possibility. Its, amazing how your perception of what is possible changes.
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2007/11/02, 03:37 PM
agreed 100%
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2007/11/02, 06:25 PM
yeah true
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/03, 09:08 PM
back at it today..I think I had a lil more in me...I was right.
135/10x2
225/8x2
330/5
375/3x2
415/2 belt
450/1 belt wraps
I felt Ok not as good as early in week...i was gonna do another single with 475....but my knees and lower back didn't feel up to snuff...so I did a big jump.
510 got ready...got wraped steped under bar....felt funny...realized I forgot to put another 45 on the right side lol....had to unwrap my knees...grab another one. Re wrap....
but I got it!! Wasn't that pretty came out of hole good...got it half way...got stuck had to keep driving...and driving...slowly but surly it came up. That was a hard rep....my eyes hurt. lol
I'm guessing at the top I held my breath for too long...is why I got stuck....also i'm using a "back belt" turned around backwards( wide part in front).....so i'm kinda ghetto right now tell my belt comes in...got I think another 2 weeks I think.
So anyways...
510 my new max. So 470ish-510 isn't a bad gain on squats for 6 weeks. Also to note i'm in uncharted waters...before I hurt my back I had only squatted 495 as a max single.So unward!
New goal by the time I turn 25...which is in march I want 555!
I have descided since this russian cycle has done sooooo much for me i'm gonna contiue on with it!
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/03, 09:10 PM
Also did some speed bench with chains doubled. Haved done this in a while soo...
135/3x10
3 close
3 med
2 wide
2 normal
face pull 4x8------rot cuff work
tri db ext 2x15
med bal throws on bench 2x5
good day. Still have a head ache lol
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/03, 09:11 PM
Congrats BigA!!!!!!! What is this routine you been doing?
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As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old):
Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\"
Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\"
7707mutt@freetrainers.com
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2007/11/03, 10:58 PM
Nice man. I like your logic. Stick with what works.
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2007/11/04, 12:17 AM
Russian squat cycle....I squat squat....and squat some more.
The 4 days a week part is killer...next is a 2 week switch....over to speed/power. I can do jumping box squats, box jumps...bottom up squats....maybe a few negative squats. But speed is my goal. I'll do this 3 days a week. Then it is back to the last "intense" phase....of squatting 3 days a week. By end of this phase i shoudl be doing 95% of my max for a 4 rep!
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/04, 12:27 AM
OK next question.....as you know I did squat 475...but I used 460 as my max to get my weights to do my numbers.
example:
70% was my 9 rep=322 Had I used 475 i'd have started out with 332
Next phase is still % based, My new max is 510...big differance in weight ....I was thinking to use maybe 480 as my weight to get my %'s?
my 1st day after my switch will look like this:
Monday 65%x3, 75%x4, 85%x4x3, 85%x5
510= 331 382 433 433
not sure if i can do that lol...cause i barly got the reps at 460 when my max was 475 lol?
ideas?
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/05, 11:12 AM
I would estimate low if I were you, say 500. The number won't be that different. I would even estimate low on the %. So, I would round 331 to 330 and 433 to 430.
Just some food for thought. I saw that you wanted to cut a little weight. This shit is intense. I really can't see how you could do it without gaining weight. Even staying at the same weight would tough in my opinion.
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2007/11/06, 07:51 AM
yeah i know...I thinkt he main reason why my lifts went up..was my post workout food. 2 double cheese burgers from mc d's lol...no cheese though
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/06, 12:09 PM
Mutt when starting a Smolov cycle I would subtract a good 50lb from the max and then calculate all the % from that. If you use your 'true' 1 rm...you'll likely kill yourself i the process. Same thing goes with coan deadlift cycle..etc..
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2007/11/06, 09:55 PM
If anyone is wondering..not been in gym this week..have a friend from out of town..and I have caught a bug...hopfully I can get back in the gym next week....hope this doesn't hurt my gains any...I was on a roll:(
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/06, 11:35 PM
after that last cycle... my body would probably be dead anywho... might just help you out... good luck and get better
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2007/11/10, 11:12 PM
finaly got to gym....kinda a bunch of random speed work...which is what was suggested by smolov...so here it went. Felt ok fast..no record breaking stuff today...which was what i would guess tho...
215/2x8 box squats with purples.*
box jumps 3 sets of 2
parial neg squat
585/ 5 sec neg
545/ same
bottom up squats fast ------super setted w/ leg press
225/3 3 sets of 5 slow neg. fast push
275/3
315/3
heavy abs 3 sets
* for box squat now...gonna try somthing different
I gonna do 3 sets wide, 3 narrorow and 2 regular...see what happends
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/11, 07:21 PM
speed bench w/ mini
bar
65/3
95/3
125/3x8 vary grips
incline bench*
135/10
155/7x2
175/6
135/10
Db tri ext with mini
20/10
25/9
30/8
lat pull downs----shrugs
110/12 60/12
130/10 70/10x2
160/7
* my shoulder bothers me on incline....I have found no comfortable way to do incline except with dbs. I think this may me holding back in my chest devolopment as well as strength....any ideas? I mean I MIGHT be able to bench 225 for 1 rep on incline....if i'm lucky???
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/11, 10:18 PM
I've got an idea. Figure out what is wrong with your shoulder.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/11/12, 07:27 AM
It always been like that..I never could incline much.....except if it's a lower incline...anything over 50 tends to bother it...I think the ones we have are about 50.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/13, 08:18 PM
More speed work...blah
box jumping squats. used my manta for higher bar placement and to pad my shoulder from bar coming off back.
warm up
bar a few times
95/2x3
working sets 25-30%
125/2x3
135/2x3
145/2x2
speed pulls in belt* w/ chains--box jumps 3x3
225/1x3
245/1x3
275/1x3
315/1x3 no chains
* belt wasn't for safty it was for me to get used to it and break it in. I've never had anything this thick or wide around my midsection. Took several sets to adjust it to where it didn't pinch, poke or get in the way. This massive thing will take some getting used too...but I like it made me feel very secure.
power shrugs 315/5x3(straps)----leg press**
**leg press I just do some good rep work, I worked up to a 8 rep of 1210
heavy abs 3 sets
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/15, 10:29 PM
ME bench
close grip bench w/ chains
45/20
135/10
185/5
205/5
225/5
240/5 last one was a grinder 1/2 way up
255/2 think I wore myself out on the 5's
270/1
285/3/4 my best w/chains is 290...so not to bad I guess?
JM press kept chains on bar
65/10 I really thinking keep elbows up!
80/10
95/8
Squats with chains*
135/10
225/5
275/5
315/3
365/3
405/3 belt
BOR's----band tri push downs---band side laterals---curls
135/10
155/10
175/10
195/9
205/10 straps
225/7+3 straps
Did the band excercises in between the lighter sets of BOR's....did 3 round of those.
* Did squats today with the chains cause again 1) I wanted to get a feel for my new belt. 2) I wanted another day of squats to keep my work capacity up. I used the chains to keep making me drive, especially in the middle, I moved every single rep as fast as I could.
done-
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/18, 05:46 PM
Back to russian....since I had to take a week off due to being sick...I only did 1 week of speed work...but I did several good sessions I thought. but it did give me a nice break.
I went up to 480 to get my %'s found that a tad to heavy...either that or me being sick took more out of me than I thought. I was striving for weight a LITTLE heavier than what I last did. anyways:
310/3
365/3
410/2+2 tried this no belt only got 2 had to stop and belt
410/4
410/4
410/5 belt and wraps
This took quite a bit out of me...i'm gonna drop down to 470 for reps...should lighten the weight up a lil. I was disapointed in 410 only 2 times beltless....but we'll see.
DE bench w/ bands
130/3x8
"heavy" singles w/ bands
135/1
155/1
175/1
195/1
210/1
225/1x2
stop when got slow in the middle
low incline db press
70/10
70/8
shrugs
75/12 nice and high with a pause at top
100/12 1 hold for 5 secs *straps
arm circuit
rev pull downs+pretcher curls
hmm I was actually in mood to curl today...go figure lol
hope tues squat session goes better!
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/19, 10:36 AM
Being sick most definitly took some shit out of you. I bet that you feel really strong next week or the week after.
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2007/11/20, 04:49 PM
Real good day today....
285/3
330/3
380/3
430/3 belt
405/5x2 no belt!
I was pleased with myself to do 405 5 times with no belt...
Also i'm trying to bring up my back/trap area a lil bit.
lawn mower pulls
75/10
100/10 straps
shrugs
50x20
75/30 sec hold
pretcher curls dunno why but I been in the mood to actually train biceps.Gues since my gut gotten a lil bigger...best way to distract from that is biger biceps!
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/20, 06:14 PM
haha..i like the rationalization at the end...
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2007/11/20, 07:53 PM
I may be an a-hole for pointin this out, but it's killin me..they're *preacher* curls
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/11/20, 08:18 PM
my bad..
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/21, 09:34 PM
good day upper body Did close grip bench again cause well thats what I want to work on...and felt like a good day. Also gonna try some "higher" rep ranges...since the russian style has taught me...to try more than 3 reps.
ME bench (added 10lbs or so from last week)+chains
195/5
215/5
235/5
250/5
265/3
280/1
290/1 pr+5
295/1 pr+10
Looked pretty far back in my log as far as I can tell most I have done is 285 w/ chains.so anyways...
Jm press again w/ chains( i try to push as hard as I can to lockout)
65/?
75/10
95/10
105/6
upper back super set( actually felt a "pump" today!)
lat pull downs----------BOR
120/10x2 155/10
140/10 185/10
205/10 straps
bicep and tri work with cables...super set.
all in all not a bad day.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/21, 09:37 PM
well never mind I looked back....my all time best was 310 for close grip bench w/ chains:(
Oh well still a damn good day.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/23, 08:56 PM
Good day agin...surprising my knees feel awsome during all this squatting....
305/4
330/4
375/4x5
easy day
did some fat boy pull ups(3x5) and shrugs(2x15)
and some curls...for the girls cause as we know...85% of us workout for women...
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/24, 12:46 AM
and the other 15% post on this board...haha just messin...kindof
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/11/24, 01:15 AM
steve will get the joke lol....check out the "please no more bench pressing" thread to be filled in...
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/24, 11:19 AM
haha ha. He can call them whatever he wants, it's still not going to make him feel any better about doing them.
I feel the same way when he calls his routine "russian" but as long as the weight is moving, you can call it just about anything.
============
Quoting from arondaballer:
I may be an a-hole for pointin this out, but it's killin me..they're *preacher* curls
=============
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/11/25, 07:08 PM
today..pretty good day..had to go to work this AM..and i didn't feel like cooking...so I had cold pizza for breakfast.....breakfast of champions huh?
My right ancle was giving me a lil trouble not sure why really...oh well
305/4
330/4
375/4
430/3
430/4x3
not sure the point of the triple....but whatever?
DE bench w/ mini's
135/3x8
155/1
175/1
195/1
205/1x2
low incline db press( hammer grip)
70/10
70/9
standing bicep curls------shrugs
? /? 3 sets 85/12
110/10 straps
done
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/26, 08:43 PM
for got to say..the 430/3 was with no belt
the sets of 4 I wore my belt kinda loose.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/27, 09:48 PM
Another pretty good day...
305/3
355/3
405/3
430/3
430/3
430/3 belt
450/3 belt and knee wraps
power shrugs with BB
225/5
275/5
315/5 straps
365/5 straps
did same band pull downs 3 sets of 10
realized how weak my double overhand grip is...did some static holds.
315 for about 15secs
275 15 secs
225 15secs
rested long enough to change plates
and for shits and giggles worked my calves
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/27, 10:41 PM
Dude...that squat is getting beastly.
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2007/11/28, 07:16 AM
Yeah i'm quite pleased....this cycle has made me think seriously about what i do
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/28, 07:18 AM
this workout cycle will have me doing 450x5 at the end...
2 more weeks!
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/29, 10:47 PM
good workout but felt like a weakling
ME bench
bar
135/10
185/5x2
3 board
215/3
230/3
245/3
260/3
275/3
290/1
300/1
315/1
330/X
315 went up solid...no stoping...not sure if the triples wore me out....or just a new movement...but I though I had a lil more in me than 315...
med grip bench w/mm, 2in off chest
95/5x2
115/5x2
135/5
tried for another set of 5 at 135..couldn't budge it. Since I sem to get stuck 1in of my chest...this is what i was attempting to work...as well as my triceps.
BOR----------tri push downs 120/20x2 140/10
165/10
195/10
225/10x2 straps
done
wish I coulda got more on 3 board....feel like a puss
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/11/30, 08:19 PM
ok day today....felt kinda blah showed too
310/3
355/3
405/3
430/4
430/4 belt
430/4 belt
430/4 belt wraps....they slip off so basicly no wraps lol
430/4 belt wraps
wanted to do some RE bench
225/7
225/7
225/6+1
sad......my bench sucks..
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/02, 04:59 PM
today was rough...the 5x5 part about killed me
285/3
335/3
380/3
430/5 belt
430/5 belt
430/ belt loose wraps
430/5 belt wraps
430/5 belt wraps
trying a little ed conan...since he does more reps...figured i'd give it a try.
205/10 descent pause
205/8+2 real pause
close grip bench almost 2 count on pause
150/8+2
150/7+3
incline press
140/8+2
140/6+2+2
my ability to do reps sucks...:(
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/02, 11:08 PM
Do you mean Ed Coan?
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2007/12/03, 07:37 AM
Opps my bad lol
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/03, 10:28 PM
today was just a "back up" my bench day I guess
behind the neck press
115/10
135/10
yeah I felt these alot...realized how outta shape my delts are. Very humbled lol
side laterals+rear laterals
15/12
17.5/10
shrugs
225/10x2
315/10 straps
one arm rows
80/10
90/10
110/10 straps
band pull aparts
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/04, 10:23 PM
couldn't get into gym tonight unfortunally...mom is sick, my aunt usualy stays with her at her house....but my uncle had open heart surgery( triple bipass) so she was at hospitol all day and night, so I had to go help take care of mom.....hopfully i can get back into gym tomorrow.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/05, 05:37 PM
extra day rest helped out i think......really easy day for me
285/3
330/3
380/3
450/3 belt
450/3 belt
best part is I used no knee wraps
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/07, 02:12 PM
didn't write yestday's
light day
bench 135/12
155/10x2
flye's
30/10
35/10
Arnold press
55/10
65/8
assisted dips 100/10
preacher curls
realized I can't do dip's anymore unassisted....need to work on that. And my abilty to do reps still scuks! looks liek RE work for me for a while lol.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/07, 02:20 PM
I see that you did the dips at the end of your workout. I used to do dips with +50, and now when I try to do them after benching and overhead pressing, I have a lot of trouble just doing a few. Somethin with my shoulders...same kinda thing for you?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/12/07, 08:45 PM
umm not so much shoulder..just that I "forgot" how to...and when I was doing them...I was around 260...now i'm 285ish..i've gotton bigger and it's a lil more akward than usual. Plus I had already done ME bench that week doing more reps....heavy shoulder work...now this day. Just worn down mostly.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2007/12/07, 08:52 PM
Today was a lil rough in the gym...guess thos triples with no knee wraps...wore me down. That and I usually get 2 days rest inbetween workout 2 and 3...I only got 1 day this week due to sickness's.
310/3
355/3
405/3 felt pretty easy
450/3 belt rough set
450/3 belt and knee wraps
450/3 "
450/3 "
I think I need to work on wrapping my knees...I don't think i'm getting as much out of them as I could. That or I was just really weak out of hole today....but I did count..I only wrap my knees 4 1/2 to 5 times around. Is this normal?
Also one good thing today....new PR on deads I used the 100lber's today...felt like a bad ass. Other day I tried dl's I got 515 off the floor to mid shin.
stood on 2 45's for my warm up sets.
245/4
335/3
425/1
play it safe went for 500 even...little ugly but I got it.
I think I leaned back to soon, it got stuck on my quads. Also..I need to pull more in my belt...i'm having toruble geting down to the bar...
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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