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Old 03-07-2009, 02:09 AM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
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Bodyweight: 197

March 6, 2009

Russian Volume (for Flat Bench and Pull-ups)
warm-up
Flat Bench 255x4 PR for 4 reps
Pull-up BW +15 x2
Flat Bench 255x4
Pull-up BW +15 x2
Pull-up BW +15 x2
Flat Bench 255x4
Pull-up BW +15 x2
Pull-up BW +15 x2
Pull-up BW +15 x2
Flat Bench 255x4

Rested 1 minute between all sets. The last bench set was a grinder, but I managed a slight pause on the last rep. Probably not good enough for competition, but considering this was my 4th set of a personal record...I'll take what I can get.

Smolov Switching Mesocycle

Powercleans
120x3
145x3
155x3
160x3
165x3
165x3
165x3
165x3

The last few sets were challenging not to the point of being exhausting, just to the point of feeling really good.

plyometrics, ab planks, stretching

Switching cycle is done, next up....Intense Mesocycle. Here is a glimpse at the pain to come;

As if some of the rep work with 90-95% isn't tough enough, this is all with my new max!

Week # 1

Monday 65%x3 75%x4 85%x4x3 85%x5
Wednesday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Saturday 65%x4 70%x4 80%x4x5

Week # 2


Monday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Wednesday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Saturday 65%x3 75%x3 85%x4 90%x5x4

Week # 3

Monday 60%x3 70%x3 80%x3 90%x5x5
Wednesday 60%x3 70%x3 80%x3 95%x3x2
Saturday 65%x3 75%x3 85%x3 95%x3x4

Week # 4

Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3


Taken from:
http://www.ontariostrongman.ca/Resou...squatcycle.htm

Musical Motivation, Fear Factory;
http://www.youtube.com/watch?v=m38Ga...eature=related
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 03-07-2009 at 02:17 AM.
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