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  #271  
Old 03-27-2009, 07:42 PM
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Quote:
Originally Posted by HardCory View Post
That's great that he won, there's no feeling comparable to watching your child grow and accomplish things.
Yeah, it was awesome.

Quote:
Originally Posted by HardCory View Post
I think with my daughter I will enjoy it all the way up to her teenage years, I told my wife no one can date her unless they can choke me out. More reason to stay in shape.
lol! good motivation

Quote:
Originally Posted by superbilt View Post
Pitt barely won that game they are in trouble if they keep playing like they have. I was happy they kept my bracket hopes alive. Of course Duke choked like always and Memphis lost to Missouri and messed up my bracket and most likely my chances of winning dammit! That is what I get for actually picking Duke to make the Elite 8 stupid me.
I know, I know, I am really concerned about the Villanova game, Villanova looked very tough against Duke. But Pitt always manages to pull it out even when they play like crap.

Hoping to get in a Smolov workout tonight, my legs literally need to squat. I am pretty much over my cold, just some nasal congestion at this point, not much chest congestion left.
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  #272  
Old 03-28-2009, 07:32 PM
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Bodyweight: 197

March 27, 2009
Smolov Intense Mesocycle

120x3
170x3
200x3
235x3
270x3
320x3 belt PR tie
320x3

Smolov Jr.
Dips/Chest-Supported Cambered Bar Row

resting 45 seconds between sets

Dips BW+15x6
Row 105x6
Dips BW+15x6
Row 105x6
Dips BW+15x6
Row 105x6
Dips BW+15x6
Row 105x6
Dips BW+15x6
Row 105x6
Dips BW+15x6
Row 105x6

stretching, ab planks

Musical Motivation:
Soul Fly (I always come back to them)
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With God's help...Mens sana in corpore sano
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  #273  
Old 03-29-2009, 06:44 PM
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Bodyweight: 198

Smolov Jr.
Dips/Chest-Supported Cambered Bar Row

resting 60 seconds between sets

Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5
Dips BW+30x5
Row 112.5x5

Gironda 8x8 for arms
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
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  #274  
Old 03-30-2009, 03:09 PM
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Average Bodyweight

Week of March 17-23: 196.0
Week of March 24-30: 197.4

Current macros: f-135, c-514, p-246, calories 4222


Macros likely won’t change this week since I gained 1.4 lbs over the last 7 days.

Goal: hit 200 lbs by end of Smolov, then cut for Summer.


Bodyweight today: 197.5

March 29, 2009
Smolov Intense Mesocycle


120x3
170x3
220x3
250x3
285x3
320x3 No Belt, felt good
320x3 Put the belt on
320x3
320x4 (only supposed to do 3, but wanted a PR!) PR for 4 reps!

earlier in the day, my wife asked if I wanted to the P90x ab/core workout she was doing. I obliged, I am always up for a challenge. It was ABsolutely brutal (pun-intended). 349 different reps of various tortuous positions. I has hoping it wouldn't impact my workout. the weight felt heavier than normal as I was warming up, but I still had a great workout.

I really enjoyed squating the first set of 320 with no belt. Wow, that requires intense concentration to stay super tight.

ab planks, stretching.
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  #275  
Old 03-31-2009, 03:22 PM
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Russian Volume Pull-ups

Max Day

BW x2
BW x2
BW+20 x2
BW+40 x1
BW+60 x1
BW+90 x1 PR!
BW+100 near miss (within 1.5 inches of full ROM)
BW+50 x5 PR

This is a big PR, my previous 1 rep max was 67.5 pounds when I weighed 185.
The Russian Volume program worked great.
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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; 03-31-2009 at 03:57 PM.
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  #276  
Old 03-31-2009, 06:03 PM
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Quote:
Originally Posted by Commander View Post
Russian Volume Pull-ups

Max Day

BW x2
BW x2
BW+20 x2
BW+40 x1
BW+60 x1
BW+90 x1 PR!
BW+100 near miss (within 1.5 inches of full ROM)
BW+50 x5 PR

This is a big PR, my previous 1 rep max was 67.5 pounds when I weighed 185.
The Russian Volume program worked great.

I will say the russian volume worked great for you. Keep it up and we are gonna have to start calling you pavel. Are these pullups palms away, in, or neutral grip. I have been doing pullups for reps (palms away) on thursdays and pullups for weight (neutral grip) on Mondays. I think the pullup is so great once a week is not enough lol. I am planning on doing 100x5 by july 1. Yesterday was 80 for 5.
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  #277  
Old 03-31-2009, 06:25 PM
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Quote:
Originally Posted by superbilt View Post
I will say the russian volume worked great for you. Keep it up and we are gonna have to start calling you pavel. Are these pullups palms away, in, or neutral grip. I have been doing pullups for reps (palms away) on thursdays and pullups for weight (neutral grip) on Mondays. I think the pullup is so great once a week is not enough lol. I am planning on doing 100x5 by july 1. Yesterday was 80 for 5.
Yes it did, I may have to contact an administrator about changing my screen name.

These pull-ups were down palms away, I refer to the palms in style as chin-ups. My numbers are pretty similar in both lifts currently.

I agree about the pull-up being great. During Smolov Jr. I was chinning 4 times per week and during Russian Volume I was doing pull-ups 3 times per week. Hopefully, I'll be hitting your numbers soon!

Thanks for checking in.
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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
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  #278  
Old 04-01-2009, 11:42 AM
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WOW, great job on the pull-ups!! And I thought my goal to add a 20# vest while doing pull-ups was a huge...ha. It pales in comparison to the above. Awesome job, keep it up!

How do russian pull-ups differ from regular? And, what is Smolov?

I see you tried P90X with your wife. I haven't seen it, but I hear it's quite a workout!
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Last edited by sweetpea81; 04-01-2009 at 12:06 PM.
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  #279  
Old 04-01-2009, 01:32 PM
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Quote:
Originally Posted by sweetpea81 View Post
WOW, great job on the pull-ups!! And I thought my goal to add a 20# vest while doing pull-ups was a huge...ha. It pales in comparison to the above. Awesome job, keep it up!

Hey, we each have our strengths, I can strap on 90 pounds and do it once, but I don't think I'd ever do 70 pull-ups in a workout!

How do russian pull-ups differ from regular?

That's a typing error, should have been a dash there. Russian Volume is a system of progression I was using. The generator is here: http://dpease.com/russki/ Pull-ups are done normally.

And, what is Smolov?

Oh, Smolov, it is a wonderful program to improve anyone's squat.
I have already increased my max by 40 pounds and will probably increase it by at least 20 more by the end of the 13 week program. If you are really curious, here is the description of the program;
http://www.ontariostrongman.ca/Resou...squatcycle.htm


I see you tried P90X with your wife. I haven't seen it, but I hear it's quite a workout!
Well, I only tried to Ab/Core workout, but it was brutal for me (not so much for my wife though, her sixpack is unreal!). There are 11 other workouts, all of them seem pretty well designed.
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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
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  #280  
Old 04-01-2009, 02:56 PM
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March 31, 2009
Smolov Intense Mesocycle

(supersetted with Smolov Jr. for Dips and Chest-Supported Cambered Bar Rows)

120x3
170x3
235x3
270x4
300x5 No belt
Row 123x4
Dips BW+45 x4
300x5 belt
Row 123x4
Dips BW+45 x4
300x5
Row 123x4
Dips BW+45 x4
300x5
Row 123x4
Dips BW+45 x4
300x5 5th set
Row 123x4
Dips BW+45 x4
Row 123x4
Dips BW+45 x4
Row 123x4
Dips BW+45 x4
Row 123x4 8th and final set
Dips BW+45 x4 8th and final set

This workout was extremely exhausting. I would do the Rows immediately after completing the squat, wait 30 seconds, do the dips, then rest 2 minutes and squat, Repeat. I was wiped out.

4 more squat workouts before I test my final max.

ab planks, stretching

Sidenotes:
-Worked a midnight shift last night after this brutal workout, I am tired today.
-I know I am engaging my glutes during the my squat because they have some DOMS today, it is actually the first DOMS I've experienced during the Smolov program.
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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
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