Commanding My Body

[antisteroids]

Originally Posted by Commander

Bodyweight: 185

Friday Night
Final Workout of the Switching Mesocycle

Circuit x 12
Box Squat 210x2
Speed Bench 140x2
Explosive Inverted Row BWx2

Circuit x 8
Depth Jump x 2
Explosive Barbell Row 130x3
Explosive Push up BWx3

Looking foward to getting back to some heavy squatting next workout.

Dont ya just love heavy leg day?

[superbilt]

Originally Posted by Commander
Thanks Hardcory! I'm not satisfied though. I don't want to just be a freak of nature, I want to be a SUPER freak.

There is one guy I contacted a few times who can squat over 700 with just a belt at a bodyweight of 200. That keeps me going because that is simply awesome.

Originally Posted by antisteroids

No retreat NO SURRENDER !Its all about how bad you want it right!?
cant quantify true desire

Spartans what is your profession?

HA-OOH! HA-OOH! HA-OOH!

[Commander]

Originally Posted by antisteroids

Dont ya just love heavy leg day?

No doubt

Originally Posted by superbilt

Spartans what is your profession?

HA-OOH! HA-OOH! HA-OOH!

I have watched 300 roughly 1 billion times! Awesome movie.

--------

No workout since Friday. Wife in Boston for the weekend so I was watching the kids, then our leopard gecko dies which was a family tradegy, then I worked a midnight last night. Ugghh. Not sure about the powerlifting meet, if I can't hit certain numbers (and I won't if I am not training consistenly), I am not sure if I want to spend my money on it.

[Commander]

I forgot to mention, my wife's sister gave us a Flip Video Camera. Now it will be super easy to film my lifts and get them up on youtube, sweet!

[Commander]

Bodyweight: 185

Smolov Intense Meso Week 1 Day 1

Squat
120x1
170x1
220x1
250x3
290x4
410 walkout, hold for 6 seconds
330x4 (this ties my PR)
410 walkout, hold for 6 seconds
330x4
410 walkout, hold for 6 seconds
330x4 http://www.youtube.com/watch?v=NipLt6pyjQk
330x3, rack for 10 seconds, 330x2

Program called for 330x5 on last set, my 3rd rep didn't feel right so I racked it for 10 seconds and finished my set. However, the last 2 reps felt real hard after racking it. I should have just plowed through.

I was initially frustrated with not getting 330x5. But I reassessed, when I realized that I was coming off a midnight shift (I actually got 3 hours of sleep on a coach so I wasn't completed sleep deprived), I was coming off unexpected days off which isn't always beneficial, I have worked 4 midnights in the last 16 days (in addition to my regular job) and I haven't been extremely consistent with my diet (which is unusual for me). Those factors made me feel a little better.

Bench (5/3/1) - 5 rep day (75,80,85% calculated off 90% 1RM)
50xwarmup
100x3
150x2
170x1
190x5
200x5
215x9 (max reps) http://www.youtube.com/watch?v=xQY_Nf3BiTU

Assistance work (50% of 90%)
Light Bench 125 4x10 (I cut out 1 set for time's sake)
DB Row 67 4x10 ( Started w/ 77 and it felt too heavy, then 67 ended up feeling too light! Guess I should have picked 72)

Stretching and Foam Rolling

I really enjoyed this first 5/3/1 Bench workout, I am going to incorporated it for Military Press as well.

[Commander]

My legs and lats are riddled with DOMS today, I had too many days off between workouts. Fasting today, will push workout back to Saturday which also gives my legs another day to heal.

[will-work4andro]

Originally Posted by Commander

My legs and lats are riddled with DOMS today, I had too many days off between workouts. Fasting today, will push workout back to Saturday which also gives my legs another day to heal.

legs don't heal on Smolov...lol smolov forces recovery...way to play it smart when the 3rd rep didn't feel right...great depth on squat

[Commander]

Originally Posted by will-work4andro

legs don't heal on Smolov...lol smolov forces recovery...way to play it smart when the 3rd rep didn't feel right

Yeah, I realize my statement probably sounded contradictory to many, but I can tell you understand. It just comes down to knowing your body, like you stated perfectly, Smolov forces recovery. Your body gets so used to squatting 3 and 4 times per week, that when you suddenly have 5 days unplanned off, your legs get rocked by that workout. And unforunately, once you're sore, you need an extra day or so of recovery to get back in the groove.

Originally Posted by will-work4andro

...great depth on squat

Thanks for the complement, I realize that to some it may not look like parallel is being reached, but I assure you I have actually got out a level and checked. It just is hard to see here the crease of my hip would be when the shorts are all bunched up at the hip, but I assure all viewers, the hip crease is below the knee at the bottom of my squat.

Thanks, as always, for checking in.

[Commander]

Bodyweight: 182 (fasted yesterday, dropped 4 lbs)

Smolov Intense Meso Week 1 Day 2

Squat
120x1
170x1
230x3
270x3
310x4 belt
345x3 belt

Program called for 325 for 2 sets of 5 after the 345 set, but my energy levels were very low coming off a fast, as a result, I cut off those sets.

Military Press (5/3/1 - 5 day)
30x5
60x5
80x1
100x1
115x5
122x5
130x6 max reps

Assistance Work
Light Military Press 80 5x10
Chin-ups to failure BWx10,8,7,7,7

Pump work for arms
Stretching and foam rolling for legs

[Commander]

Diet Update:
Previous Macros (since Sept 14th) - Cal 3577, f-123, c-392, p-229
Current Macros - Cal 3769, f-126, c-427, p-236

Weight: steady at 185-ish, hope to see the scale gradually start to climb once I get consistent

I feel the need to write down some goals to stay focused:

Short Term (one month)
Bench 290x1
Squat 400x1
Deadlift 480x1
Bodyweight 190

Mid Term (by the end of 2009)
Bench 300x1
Squat 400x2
Deadlift 500x1
Bodyweight 198

Long Term (toward Summer 2010)
Increase Upper Body mass
Bodyweight 215