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  #371  
Old 05-12-2009, 05:40 PM
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Quote:
Originally Posted by HardCory View Post
Good stuff, definitely where I want to be at in the not no distant future.
You will, I have no doubt.

check where I was at 1 year ago as compared to right now....

Weight: 180
Squat: 270
Deadlift: 363
Bench: 250 ? touch n' go

These numbers had been higher in the past, so some of my increased strength over the past year was regaining old strength (and we all know it's easier that way, like regaining old muscle), but still, with consistent progressive training and eating like a horse, I got to where I am now.

Quote:
Originally Posted by HardCory View Post
How's the ribcage?
thanks for asking, it still hurts slightly. but no where near as much as it did during the first 24-36 hours afterward.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 05-12-2009 at 05:49 PM.
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  #372  
Old 05-12-2009, 05:53 PM
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Tate's Big Bad Bench
Week 4 - Deload (small volume)

ME day

3 Board Press:
barx15
70x10
120x5
140x5
170x5
190x5
220x3
240x1
260x1
280x1

Barbell Extensions on the floor, bar to chin
barx10
40x5
50x5
60x5
70x5
75x3
80x3
85x3

Short, sweet. I need that this week.

Spent last night cleaning, tonight will be more cleaning. Trying to get our house spotless for my 3 month old neice (my first one!) who is visiting from Boston. Wednesday will be spent finishing my shed roof if the weather is good. Thursday will be more visiting with family. Not sure when I will get in a squat workout, but it's OK, family first!
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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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  #373  
Old 05-13-2009, 03:12 PM
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I managed to slip in a short squat workout. I rushed the warmups and felt tight but I finished with high rep bodyweight squats and I think that prevented a lot of soreness today.

Squat
120x5
170x3
220x2
270x1
300x9 Huge PR

Some box squats, barely worth mentioning, I was tightening up at this point

Bodyweight squats
2 sets of 30

I got to meet my neice for the first time. She is beautiful. I am really going to enjoy visiting with her over the next few days. Although, I think tonight she is visiting other family....which means I get to finish my shed roof....hooray.
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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
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  #374  
Old 05-14-2009, 03:13 AM
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300X9, that's awesome, good stuff.
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  #375  
Old 05-14-2009, 01:59 PM
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Quote:
Originally Posted by HardCory View Post
300X9, that's awesome, good stuff.
Thanks, wasn't easy

Well, I finished repairing my shed roof last night. I think it will work. As I type it is pouring here in my part of Pennsylvania. Thus, my virgin shed roof gets its first test to see if it will keep the inside dry!

Hope to get in a workout tonight. We shall see.
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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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  #376  
Old 05-15-2009, 02:13 PM
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Tate's Big Bad Bench
Week 4 - Deload

DE Day

Speed Bench (rest 45 seconds, drive bar up as fast as possible)
178 8 sets of 3

1/2 Close Grip Bench (take the bar 1/2 way down, pause, return to the top)
70x5
90x5
110x5
130x5
130x5
150x5
170x5
190x3
200x3
210x3

Biceps

Barbell Curl
65x8
75x6
85x4
55x10
55x6 (slow negative)

Inc Curl
18x9
18x9

Concentration Curl
18x8 7 sets

Bicep fascia stretching

Did bodyweight squats and jump rope in between many of these sets for a cardio effect.
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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
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  #377  
Old 05-18-2009, 03:07 PM
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C/P Week 5

Deadlift (50 pounds lighter than last week, whew, I get a break )
400x2 - felt heavier than it should have, I had an exhausting week

Speed Deadlift
325, 3x3 - these actually went up fast!

Power Shrugs
280, 3x5

SLDL
255, 3x5

Bent Row
140, 3x5

Underhand Plate Loaded Lat Pulldown
140, 3x5

Good Morning
175x5, 185x5, 195x5

I felt good on all the assistance exercises. I will up them all by 10 pounds next week. I was a little conservative on the weights today. This was my first week doing the straight sets instead of the 3x8 circuit.
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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
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  #378  
Old 05-18-2009, 03:57 PM
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I had an AWESOME time Friday and Saturday. Friday evening and Saturday morning were spent with my 3 month old neice. She is adoreable, almost makes me want another one.....but not quite, lol! I enjoy not dealing with diapers anymore and not waking up in the middle of the night for feedings, diaper changes, etc.

Then Saturday evening, I went to perhaps the biggest wedding reception I will EVER go to. It was at the Fox Chapel Yacht Club. The bride's father owned the place, so he could throw a massive party. There was a Hawaiian band, with hula dancers and tribal warrior dancers, yes, they even twirled the fire sticks, it was great. My 4 year old in particular enjoyed that. The party had 2 bands, TONS of great food, sushi included, an ice sculpture! I was in heaven with the sushi btw. They shot off a pretty decent firework display as part of the celebration. It was simply unreal.
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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
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  #379  
Old 05-19-2009, 03:27 PM
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Previous week's average bodyweight: 200.7
Current average bodyweight: 198.0 - I think this initial 2.7 lb drop is due to water weight, I hope to only drop about 1 pound per week from here on out.

Previous macros: Calories 3327, fat 89, carbs 437, protein 202
Current macros: 2995, 85, 371, 194

I am in the process of a slow cut. I want to drop some weight prior to starting Smolov again in August that way I will be motivated to do some bulking during all that squatting!

I must say, this will take some getting used to. I haven't had hunger pains like I felt yesterday in a LONG time. Time to kick up the will power.
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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; 05-19-2009 at 03:34 PM.
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  #380  
Old 05-19-2009, 03:31 PM
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Tate's Big Bad Bench

Week 5
Large Volume
Day 1 — Maximal effort day
1) Dumbbell Press: Warm up 2 or 3 sets of 15-20 reps using the same weight. These sets should be taken to the point of failure. Rest 3 to 5 minutes between sets.

72x16, 12 - I went until I couldn't get another good rep, that's failure to me.

2) JM Press: 4 sets of 8 reps using the same weight

Barx10, 70x8, 80x8, 90x8, 95x8, 100x8 3 sets (trying to find the right weight)

3) Reverse Grip Pushdowns: 4 sets of 12 using the same weight

45, 4x12 - these are hard on my wrists, I don't have a rotating bar

4) Face Pulls: 5 sets of 8 using the same weight

55, 5x8
Cardio - jump rope in between sets for 45-60 seconds at a time. Also threw in some bodyweight squats between sets.

My hammies and traps are dying from C/P on Sunday!
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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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