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my log

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bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/09, 09:06 PM thought today was gonna be rough....turned out ok. Glad only have 2 more weeks of this lol 335/3 380/4 405/5 belt 405/5 belt 405/5 belt 405/5 " wraps 405/5 " " I'm gonna do my RE stuff later in week...kinda playing around with some stuff for bench. Think I found a russian bench cycle.....just using the charts. I'm working on my leg drive and shoulder's right now. I think I need ALOT more leg drive. So this will be a goal for me along with shoulder's and upper back 250/2x6 really dug into the pad and pushed very hard...have to say it helped alot. Stoped the weight on my chest to a 2 count. Didn't even stick anywhere... floore press 225/5x2 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/10, 12:09 AM If you're really into the high volume russian stuff, and want to work your bench, rather than doing smolov and a russian bench cycle why not just do sheiko? I'm also surprised that someone would do smolov and then make a post about their bench not going up. Seems to make sense to me. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/10, 10:17 AM Now we are neck and neck on the deadlift. It's a race to 600!! I like how you felt the need to pull 2 days after I hit 500...lol, couldn't let the little guy pass you up?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/10, 02:59 PM Yeah I guess it does...but I feel like my bench is regressing rather than stay the same. I was mainly asking for later referance...since I will be done in 2 more workouts with smolov. I didn't wanna be done with smolov and sit around twiddling my thumbs for a new "idea" on bench training. I'll have to look into sheiko....I seem to respond to higher volumes. I have never heard of it/him. I actually didn't know you already hit 500...congrats! Yeah i'm hoping i'll be at or around 530ish in march or april. I'm hoping I can pull 515...I tired it last week...almost got it to my knees...I think I can get it. I found a intresting deadlift cycle i'm itching to try. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/10, 03:02 PM can you send me a good link for sheiko? All i'm finding are bodybuilding forums discussing it...no template's -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/10, 03:08 PM http://www.elitefts.com/sheiko/
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/10, 07:52 PM thanks... today was my "back up day" as I'm gonna call it. BNP( behind neck press) these are very humbling... 135/10 155/7....pooped out shrugs 225/10 275/7+3 275/6+4 fat boy pull ups ( bands for help) over hand 2 purples 5*5----band pull aparts 15x2 hammer grip 2 purples 7 1 purple+MM 5 1 purple 3 got another but i didn't get as far up. one arm rows 110/10 straps (grip went out after 3) 120/10 rot. cuff stuff -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/10, 09:23 PM If you respond well to high volume (bigger guys generally do) then sheiko would be the way to go as far as a 3 lift template. Only problem is a lot of other lifts go by the wayside in favor of the 3 competition lifts. If you're competing in powerlifting this is fine, but if you plan on doing other things it might not be great for long periods. It will, make you stronger though. And if you don't know who Boris Sheiko is, he may be the best powerlifting coach of all time. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/11, 10:47 PM Good day today...one more day... 335/3 soposed to do 380 here..but goofed and did 405/3 450/3 belt 450/3 belt 450/3 belt wraps 450/3 " Wanted to try deadlifts again...I know I can do beter:angry: did my usual warm up...cut it short tho and didn't do the 445/1 off 2 45's. But I pulled 510 today. Believe it or not I got stuck at my theighs. I think I'm pulling back too soon...and it's getting hung. That with a combo of this bar is very VERY serrated...it's not a normal bar...it has alot more knurl on it, it have 3 smooth rings on it. I think that is getting stuck on my legs or somthing. I think I'd like to try 515... but I think that will be my limit...this one was even uglier than the last one lol. I may just let it stand and nto risk hurting myself. HAve to see how I feel. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/13, 08:50 PM My stomach felt like hell today. At work ( a vet) peopel have been bringing in goodies for the people who take care of their dogs and cats. Honey baked ham, peanut butter fudge, chocolate covered prezels, cookies, cakes, egg nog....you name it. 335/3 405/3 450/4 belt 450/4 belt and wraps 450/4 " 255/3x4 bench I forgot my usual shoes that I bench in...had to use my wreslting shoes...had to put plats under my feet. I felt I had ALOT more leg drive today....I may start doing this some....I only have like a 30in inseam....maybe this was an issue? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/14, 01:58 PM Not gonna try for a new squat max till prolly wed of next week...not sure what to go for...I like the sound of 535..which is a 25lb jump. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/17, 08:49 PM yesterday bench 260/2x6 tried my new grip and new touch spot...shoulder doesn't like that touch spot. today Was goingt o do my "back up" day....but I kept having this "call" to squat...I couldn't get it out of my head lol...so I gave in...with only 2 days rest. 135/10 225/5 315/4x2 365/3 415/1 465/1 525/1 +15lb pr 535/1 +25lb pr went up pretty easy** got greedy 550/ 1/2 had to drop it. Came out of hole good...just ran out of gas I guess. I think I was just a little drained. I really REALLY think I can do it with a few more days rest. I think what helps me today too was I had a lil crowd lol -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
	2007/12/18, 05:17 AM Andrew you're a F&*(ing beast! Big congratulations on your squat PR. That's really awesome. It's also pretty crazy that u took off only 15 lb off your max initially...most people I spoke to took about 50lb and still have brutal time finishing even the base 3 week cycle.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/18, 08:05 AM Well that 475 max was very old...like 4 months + and it was ugly lol After I got the 510....I only went up to 475 for reps. So yeah I did drop 50+lbs. I really wanna try 550 again..if not that 540 or 545. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
	2007/12/18, 12:24 PM I think you will easily hit that. If you hit 525 then easily hit 535...I dont see a reason why you shouldnt hit 550-565 fresh.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/18, 03:03 PM thursday will be my 1st session trainig with my new powerlifting buddies. Thursday is close grip decline work for them...he swears it will make my bench better....guess I'll have to wait and see. They all press 2x what i can...so i'll listen .lol -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/18, 03:06 PM Also it is to note..i'm now about 290lbs lol...which I hope to fix after xmas...but 50+lbs on squat I think was worth it. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/20, 02:54 PM My very 1st 5am workout session... warm up sets of 95,135,185, 225,275 working sets 6rep max 315/5 315/5 275/8 assistance work machine rows 120/12 150/12 160/12 lateral raises 8/12 10/12 15/12 hammer curls 10/12 15/12 20/12 shrugs on dl machine 180/12x2 230/12 done. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/20, 08:52 PM btw my last 8 rep was 285 my bad. Pm session Bench( trying to touch lower) 225/5 235/5 245/5 neutral grip db mil press 50/10x2 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/23, 03:24 PM Bench session today 160/5 180/3 200/3 215/3 230/3 245/2x2 A press 40/12x2 hammer curl 22.5/12, 15/12 rev flye's 3x12 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/24, 10:17 PM bench 2 160/5 175/3 190/3 205/3 220/3 235/3 250/2 265/1 280/1x2 ended with roughly 84% or so... db bench 45/burn.. but not failure 55/same hammer row 180/12x3 rope rows 120/12x3 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/25, 08:47 AM squat session 415/2x6 belt (in o shoes) 145/5 close 145/5 wide 145/5 semi wide -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/27, 06:47 PM good day today warm up warm up sets on decline working sets 325/6 335/6 345/6 325/8 SRM(seated row machine) 140/12 150/12 160/12 *+10 for all set this week Lateral raises 10/12 12/12x2 Hammer curls 15/12 20/12 25/12 Shrugs 230/12x3 abs chair thing 3x25 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/27, 11:53 PM Andrew, you should probably list which exercises you are doing for your first exercise. You tend to not do that a lot. For example, your last post, you do decline or flat bench (or deadlift for that matter) as your working exercise. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/27, 11:54 PM Also, some of your accessory work seems light compared to other lifts? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/28, 06:24 AM My bad....well Wade ( the guy I train with) says to keep it acessory...so to keep it lighter? Plus this lat machine is kinda odd...i'm leaning forward in the seat, feet behind me. My bad...I thought it was obvious when I say decline day,squat or bench day....I forgot you guys are constantly switching. I'll keep that in mind. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/28, 01:15 PM Well it's really just when you say "today" and then go into sets. I can normally figure it out by accessory work, but sometimes there isn't any... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk

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