|
2007/09/30, 07:46 PM
What a day what a day...
this week I have been told to squat in the 80-85% range and that I must be able to work up to a 5 set within this range. That is the goal this week.
warm up
I think i'm gonna stop this long pull thing...it's bothering my shoulder.
hip stuff
power squats 1 set 15
I have to do 4 sets of 9 with 70% next week for my 1st workout... so thats what I started with..
70%) 320/7
" ) 320/6 ( saving energy)
75%) 345/3 ( ")
80%) 360/5 (loose belt, foght for last one)
85%) 390/4 1/2 ( sucks so bad...pooped out) tighter belt
1 legged leg press 180/10x2------ RDL 185/10x2
10min break
bench press 70-79% (18-24range)
230/5
240/5
250/5
260/5 last one here was a grinder
Jm press----------rope 1 arm ext. 4x15
75/8
85/8
95/8
105/8
stretching
heavy abs
back hypers 2x15
not gonna lie....tired
--------------
\"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.
|
|
|
|
2007/10/02, 10:40 PM
Another good hard day. Haven't felt this worked out in a WHILE. I like it.
Lil rant first....had to wait 15mins for the power rack curlers to get done...this was super setted with talking to girls AND talking on the cell phone. So I warmed up with some power squats, lunges etc.
320/7
320/7
345/5
345/4( 4th a lil shaky at the top, wanted to save my energy)
390/5 ( 5th one was a grinder, not looking forward to doing 7 sets of this lol) tight belt
took about a 90sec break
390/3 I prolly could of gotten a 4th, and grinded out a 5th maybe..but no spotter...so I just let it be.
Hip and seated ham super set 4x10
10min break drink the rest of my gator aid
2 board press
285/3x2
295/3x2
all had a good pause on board
my shoulder and elbow bothering me..so I cut that short.
And for shits and giggles some "speed" dls
225/1x3
315/1x2 ( looped purple in middle of it, and steped on it)
385/1
medium heavy abs
stretching
done
--------------
\"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.
|
|
2007/10/03, 05:44 AM
Smolov cycle is brutal...do not do more than you should...this is the thing with following a specific program ...esp as brutal as this one....otherwise injuries, overtraining, etc start popping up....
|
|
2007/10/03, 07:08 AM
I'm actually doing ok on it thoughtit would be ALOT worse. lol
--------------
\"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.
|
|
2007/10/03, 08:00 AM
You're only in the second week. All that "extra" work will add up.
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
|
2007/10/03, 04:33 PM
So do you think I shouldn't do any secondaries?
I figured it be stupid NOT to do some ham work with all this squatting
--------------
\"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.
|
|
2007/10/03, 06:25 PM
Why? Unless you are close stance front squatting, I don't see the problem.
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
|
2007/10/03, 10:34 PM
Well, I squat with a medium stance....
But it did say to do some jumping/bounds type movements etc in the into weeks as well also to do lunges.
But since i'm going to 4 days a week next wek, i'll cut out the "extra" leg stuff.
Do you think I'm structuring the upper body work ok?
--------------
\"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.
|
|
2007/10/04, 09:58 PM
Had to take day off..may take rest of week off..my shoulder is given me hell...I hit my goals So I think i'm good. I'll see how I feel tomorrow. If nto i'm gonna go in and do some rehab/prehab
--------------
\"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.
|
|
2007/10/05, 02:38 PM
I'm not meaning to start sh*t here, just curious. It seems that you change your workouts up pretty often. Reading through these posts you were doing some Priplin and now smolov, used to do WS and threw in a bunch of GPP work.
Just curious, do you think the constant changes hinders you? Don't you need to give your body some sort of time frame to adapt before switching?
|
|
2007/10/05, 04:43 PM
Well thats what WSB is about.. Switch MEyeah I do just don't care abotu peopel I don't talkt o any...nor know... work every week....I added the GPP work in...cause I needed it.
--------------
\"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.
|
|
2007/10/05, 05:07 PM
I'm not sure if that was some sort of rip on me or whatever, I was just asking a question.
============
Quoting from bigandrew:
just don't care abotu peopel I don't talkt o any...nor know... work every week....I added the GPP work in...cause I needed it.
=============
|
|
2007/10/05, 08:44 PM
what the hell lol....no no...some one sent me an IM evidently what I was trying to say here, got sent here lol....I realy need to proof read. Sorry my shoulder hurts and not paying attention.
This is what I was soposed to say:
Well that's what WSB is all about..switching ME every week is it not? So thats why so much change there.
I added the GPP work in cause I thought I needed it...just for the conditioning.
thats what it should have said.
Also I have wanted to try this for a while...my last WSB which lasted 8 or 9 weeks I missed my peak week...cause I thought I needed to deload...I thought an extra week off would help me peak higher...it didn't. So next time i'm going by feel...not by what I read persay. So since I was pissed at WSB descided to try somthing completly different.
--------------
\"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.
|
|
2007/10/07, 09:45 PM
Shoulder was OK today..so went in and did my leg workout.
70%/9x4 was all today
so 320/9x4
All well fought for reps usally last 2 were the grinders. No belt , Weight felt a lil heavy on the ol back..prolly cause I not squatted since last tuesday or wed. Shoulder was find while squatting. I rested about 4 TBS.
Did some light upper work..mostly db work with shoulders and some cable shoulder work. i'll se how my next session is I might do some boards or floor preses.
--------------
\"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.
|
|
2007/10/08, 09:06 AM
What do mean peak week. I think understand the concept, but I am not sure I ever had this happen. How do you know you missed it if you didn't do it. What made you think you needed a deload. I was going to schedule one for this past week, but I felt really good last week so I didn't. This week my squat felt really good, but everything else sucked balls and all my joints hurt, so I am definitly taking it easy this week. I think I might just do some high rep full body stuff Monday and Wednesday,and have a little event day on Friday or Saturday to see where I am at. I don't like totally taking off. For some reason it affects me negatively.
|
|
2007/10/08, 11:41 AM
Cause everything I did that week felt easy and light.I read....so go figure..take a week off from heavy pressing pulling etc...before you max. Atleast thats what I got from reading stuff on elite....I DID get a new MAX on dl that week...so I screwed up...lol live and learn. So my guess was I missed it.
--------------
\"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.
|
|
2007/10/08, 11:44 AM
No worries, just didn't understand.
I didn't realize you were still doing WS through all of that. I know you have to switch up your ME stuff, I thought you were doing all together different routines and didn't know how that played into your goals.
============
Quoting from bigandrew:
what the hell lol....no no...some one sent me an IM evidently what I was trying to say here, got sent here lol....I realy need to proof read. Sorry my shoulder hurts and not paying attention.
This is what I was soposed to say:
Well that's what WSB is all about..switching ME every week is it not? So thats why so much change there.
I added the GPP work in cause I thought I needed it...just for the conditioning.
thats what it should have said.
Also I have wanted to try this for a while...my last WSB which lasted 8 or 9 weeks I missed my peak week...cause I thought I needed to deload...I thought an extra week off would help me peak higher...it didn't. So next time i'm going by feel...not by what I read persay. So since I was pissed at WSB descided to try somthing completly different.
=============
|
|
2007/10/08, 11:55 AM
Yeah, but if you don't feel like you need a deload then why do it.
|
|
2007/10/08, 04:35 PM
Cause thats what I thouoght I was soposed to do lol...made sense rest before max? lol
Oh well live and learn....if I can make it 3 weeks on smolov..I get to max...
--------------
\"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.
|
|
2007/10/10, 12:54 AM
Well not gonna lie...this is the closest I've come to throwing up..while squatting. I think part of reason is I worked out at 930pm..instead of my usual 7ish...after a nap. Anyways I made it....god it sucked...I didn't even wanna use the brake and gas on my car...I put it on cruise.
75% 345/7x5 last 3 sets used belt
on a good note my shoulder felt ok...
3 board press 185/5x4 ( feet off floor)
--------------
\"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.
|
|
2007/10/11, 05:07 PM
i'm starting to think i'm not gonna make it threw this cycle.lol this is hard shit...I know my conditioning if anything has gotten ALOT better. But i only need ot make it 2 weeks then I can max.....
today was 80%
370/5x7
last 4 set sused my belt. Have to say the belt helps ALOT.
did some light upper body work. Shoulder still a lil blah.
--------------
\"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.
|
|
2007/10/12, 10:55 PM
another crazy day....have to honestly say getting bored of this workout....not sur ehow much longe rmy attention span will last.
80% day
390/3x10
last 6 sets used belt, last 2 used knee wraps.
close grip bench paused
135/5
165/5
185/5
tri work
--------------
\"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.
|
|
2007/10/14, 08:54 PM
Well another week I start..hi ho, hi ho:
340/9x4 belt last set.
Trying somthing from this site:
http://tsampa.org/training/scripts/
pretty cool and new. Shoulder is better...so gonna give it a go.
Bench workout 275/2x3 good pause on gut.
jm press 75/8x2 95/8
face pulls 2x20
shrugs 2x20
arnold presses 2x15
tate presses 1x15
not doing alot of heavy back work..since i'm squatting so much.
--------------
\"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.
|
|
2007/10/16, 08:37 PM
365/7x5
belt last 2 sets
I seem to poop out on last 2 reps for all my sets for some reason....weird. Not abad day....have to say my legs feel strong as hell!
--------------
\"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.
|
|
2007/10/18, 10:50 PM
390/5x7
last 4 sets belt
last set with wraps
close grip bench + chains
245/3x5 good pause
db tri ext 15/12 20/12x2
lat pull downs 100/12 130/12 150/8
side laterals 12.5/16x2
hammer curls 20/20x2
not looking forward to tomorrow:(
--------------
\"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.
|
|
2007/10/20, 12:43 AM
Steve is gonna yell at me..lol :(
Well anyways today was a good day...hard as hell...don't think i have sweat as much as this in a while. I'm also contemplating skipping next week taking time off....and trying for a new max on squat....I'm getting bored of this workout....and I don't think my traps can take anymore! Besdies these worksout are taking WAAAY to long....and I can't get anything else done.
415/3x10....sigh...
didn't use a belt tell 5th set fromt hat point on I used one. Last 3 sets I used my knee wraps. However I only took 2min rest breaks instead of my usual 4-5min long ones.
Here's why steve will yell at me....this wekk the deadlift bar as been calling me. I have no clue why..just has....
tuesday I did 4 sets of Dl's off 2 45's...went very well...
225/3
275/3
315/3
365/3
405/2 easy as pie..
So today again....this excercise was "calling" me...so after all the triples....I set up again.
got brave:
315/3
365/3
425/2
now my max off the floor is only 455....I was like this is a GOOD day...25lb away from my max? Well lets just see if I can beat it;)
480/1 +15PR Went up Pretty easy...I was light headed as hell. And concidering I only took a 2min rest break...pretty damn good! But figured what the hell:
500/ Got greedy but got it to about mid shin...couldn't get under it....just being tired I think and didn't take a long enough break. I think I coulda got it if I was a little more fresh. But hay atleast I moved it this time lol.
So good day. I think i'm gonna take most of the week of next week..maybe try my luck on squats around thurs or fri. And see what smolov got me on squats. Or if I feel good come sunday..maybe i'll do the last week.
I kinda wanna "man up" and do the 6th week of the ...but i'm so unintrested in it and ready to do somthing else!
Any thoughts? think I should push my self and do the last week?
--------------
\"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.
|
|
2007/10/20, 08:28 AM
Haha, Someone is trying to pass me up. Good shit man.
|
|
2007/10/20, 05:56 PM
I tired too...only bad thing is I weight 100lbs more than you lol not as impressive as you.
--------------
\"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.
|
|
2007/10/20, 08:44 PM
I would never yell at someone for listening to their body. Think you haven't done enough, and feeling like you should do more, are 2 different things.
Awesome lifting. I'd say the cycle is working for you so far, so stick with it as it's written.
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
|
2007/10/20, 10:54 PM
As much as I hate to admit it yeah it is lol...guess i'll keep going....whew
--------------
\"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.
|
|
2007/10/20, 10:57 PM
You should increase the ratio of posts where you whine to posts where you are happy to be getting stronger.
You're making great progress. You aren't overtrained if you are itching for more. You're probably just sick of squatting. Suck it up, it will be worth it. I'd say good luck, but I think you've already got 500 in the bag.
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
|
2007/10/21, 02:45 AM
well I have to whine about somthing....anyone got any cheese to go with it?
--------------
\"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.
|
|
2007/10/21, 09:55 PM
3 more session just 3 more sessions....
355/9x4
belt last 2 sets. Can't lie pretty gruling day. Have to say this cycle is teaching me alot about myself...and what I can and can't do. It's taking training to another level..atleast for me. Never knew i could take this much volume and weight. Guess i'll be more carful of the word "over training" lol
bench
245/5x3
Jm press 95/8x2 105/8
lat pull downs 100/10 120/8 140/8 160/6
Arnold press 22.5/12 30/12 35/12
tate press 3x12
--------------
\"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.
|
|
2007/10/21, 11:08 PM
I'm not sure how I like you're upper body work. It seems like you do a lot of pressing that is named after famous people.
|
|
2007/10/22, 07:34 AM
haha!
--------------
\"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.
|
|
2007/10/23, 09:31 PM
380/7x5
nothing major really.... Tried to get my 500..no go back was a lil sore but I still moved it if I wanted a ugly rep I may have been able to muscle it out....but live to fight another day
I'll try it next week when i'm more fresh....I hate being this close to 500!
--------------
\"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.
|
|
2007/10/23, 10:09 PM
Dude, I wish I was close enough to hate it. What a problem. lol.
|
|
2007/10/24, 07:02 AM
Wel what pisses me off..is before I got hurt..I pulled 505...so this weight is more psycological than anything. Cause i'm still scared to go balls to wall on deadlifts...like I used to
--------------
\"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.
|
|
2007/10/24, 08:37 AM
Ohhhh...I thought you meant a 500lb squat.
|
|
2007/10/24, 04:30 PM
oh well last I maxed I was at 475...so close there too!
--------------
\"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.
|
|
2007/10/25, 12:00 AM
btw ordered my new belt today..a royal blue. double pronged prime cut from elite....they are on sale and free shipping tell fri
--------------
\"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.
|
|
2007/10/25, 10:37 PM
pretty good day...concidering I guess. just one more workout...and I get most of the week off! Acording to the schegual...i'm soposed to workout tomorrow...I may take it off and do it saturday. I wanna go see my mom. Plus today my workout took almost 3 hours. But more good news!
400/5x7.....belt last 4 sets...knee wraps last set.
Well wanted to Dl again....got on my 2 45's to see how I felt...started w/ 315/3 365/1 415/1 so I slapped that 495 on there....BAM another 15lbs to my last PR! I think I have more in me....it was tough...but not that tough....I'm thinking of trying 505 or 510 next week. Although 515 rolls off the tounge better lol but we will see after 4 days of well deserved rest!
So in case you missed it 5 wheels baby!
--------------
\"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.
|
|
2007/10/25, 10:39 PM
also forgot....
close grip bench w/ chains
255/3x5 good pause
face pulls 120/12 140/12 150/8
db tri ext 22.5/12 25/12 30/10
side lateral 15/20
hamer curls went from 35/10 to 20/10 run rack style.
--------------
\"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.
|
|
2007/10/26, 08:12 AM
damn you passed me. good shit!!
|
|
2007/10/26, 08:47 PM
yeah...but i'm 280 lol....100lbs on ya man lol
I want more though...I think i got another 10 in me easy.....gonna try next week...since I get 4 day soff to get a PR in squats. I'll max on squats and Dl on friday or so.
Can't complain though....455-495....with no dl work for past 6 weeks....and its prolly been 9 weeks total since i've done serious dl work.
--------------
\"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.
|
|
2007/10/27, 11:36 PM
Well today wasn't too bad. Not as bad as I thought...looking forward to a 4 day break from squatting.
425/3x10
--------------
\"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.
|
|
2007/10/28, 12:34 PM
============
Quoting from bigandrew:
yeah...but i'm 280 lol....100lbs on ya man lol
I want more though...I think i got another 10 in me easy.....gonna try next week...since I get 4 day soff to get a PR in squats. I'll max on squats and Dl on friday or so.
Can't complain though....455-495....with no dl work for past 6 weeks....and its prolly been 9 weeks total since i've done serious dl work.
=============
Just proves that squats help the DL alot.
|
|
2007/10/28, 03:25 PM
============
Quoting from pemdas:
Just proves that squats help the DL alot.
============
so true... i tend to forget this and focus on deadlifts to bring up my deadlift, which slows me down in both. this is why it is great to throw a deadlift for ME only every 3 weeks or so... good stuff...
|
|
2007/10/29, 07:54 AM
.....felt like crap today
265/3x5
since I felt crappy I left.
--------------
\"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.
|
|
2007/11/01, 11:34 PM
not a bad day got a lil greedy though. No set reps etc. Just an atempt to get a new max.
btw my best I have done since I hurt my back was 475..done ugly 4 months ago or so. SO when I started russian I used 460 to get my weights. I figure I could always add a lil weight if needed. proved ot be a good idea.
Warm up
135/10x2
225/8x2
320/5
365/3x2
405/3 belt
430/3
460/1 wraps
500/1 PR!
520/ came out of hoel good lost steam. Only rest about 4 mins...maybe I needed a lil longer. 500 shot up very good I have more in me than 500. May try again tomorrow or saturday.
also tried 505 dl....pulled to mid shin again.....damit
--------------
\"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.
|
