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#551
10-10-2009, 03:02 AM
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Day 3 - Low End Deadlift
Deficit Deadlift with Cambered Bar (bar is six inches above the soles of my feet) warmup Barx40 125x1 175x1 225x1 261x5 281x5 301x5 321x5 341x5 361x5 pr http://www.youtube.com/watch?v=rvhNRPGb_mM ss/ Power Clean from Rack (pin 5) 80x5 for each set Preacher Curl close grip 30x5 40x5 45x5 50x5 55x5 60x5 65x5 70x5 75x5 Snatch Grip Deadlift 256x3 281x3 306x3 331x3 351x3 pr http://www.youtube.com/watch?v=GKGfykg5gb4 ss/ Power Clean from Rack (pin 5) 80x4 for each set Good Morning 137.5x5 165x5 185x5 205x5 http://www.youtube.com/watch?v=z3YxNfUXsJE ss/ Preacher Curl wide grip 40x5 45x5 50x5 55x5 60x5 Preacher Curl close grip 60x8 Great workout, and yes, if you're watching the videos, I wear the same shorts everyworkout, lol.
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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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#552
10-11-2009, 12:30 AM
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Day 4 - Delt, Tricep
Push Press (powerclean first rep) warmup barx40 110x5 120x5 130x5 140x5 150x5 160x5 (pr) http://www.youtube.com/watch?v=l0sQegzRe3U Strict Overhead Press 120x8 Lying Tricep Extension (deloaded) from pins - set 2" from my face 50, 60, 70, 80 x5 http://www.youtube.com/watch?v=OFOSGiSxgDg 65x11 ss/ Lying Tricep slam and holds (about 6 inch ROM in the pins) 40, 40, 50, 50, 50 Push Press 130x10 Weighted Planks side plank 25lb x 40 second, each side twice normal plank 25lb x 45 second, one time Threw in some jump rope for good measure between sets. In total, about 7-8 minutes of jump roping.
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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; 10-11-2009 at 12:42 AM.
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#553
10-11-2009, 02:33 AM
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Solid lifts dude, keep up the good work!
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Age: 23 Height/weight: Fricken Huge and gettin' HUGER! 
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#554
10-11-2009, 08:20 PM
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Thanks Achilles
Day 5 - Back/Bicep Pendlay Row worked up to a single with 245 Bent Row (constant tension as opposed to the deloading with Pendlay Row) 200x4 Pendlay Row 190x8 Chin-up BWx5 +15x5 +30x5 +40x5 +50x5 http://www.youtube.com/watch?v=E8vN_H4X1Ig +10x10 (pr) http://www.youtube.com/watch?v=uZ5Fr5ZmTO0 Face Pull 55x6, 5 sets ss/ Barbell Curl 75x5 80x5 85x5 90x5 95x5 http://www.youtube.com/watch?v=czyIF94LRUk 82.5x8 I actually have video of the pendlay row single, the bent row set and the face pulls on my youtube site, but the face pull was more for a technique check and I wasn't terribly thrilled about the rows so I didn't link to them. I desperately want to get stronger on my rows!
__________________
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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#555
10-11-2009, 08:36 PM
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Looking strong on the curls, like always love your home gym setup.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#556
10-13-2009, 05:14 PM
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Thanks HardCory, biceps are definitely a focus now, got to get them stronger and bigger. I'm tired of having puny arms.
...And I love my gym, too, now I just need a partner! Diet Update: Macros will stay at - Cal 3836, f-126, c-453, p-227 (non training day) Weight moved up as I hoped this week. I am actually contemplating taking out my morning coconut oil to see what happens this week. I am still getting a good caloric surplus because I am getting my PWO 4-5 times per week as opposed to 3 during Smolov. Last weeks average - 186.6 This weeks average - 187.8
__________________
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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#557
10-14-2009, 12:18 PM
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Day 1 - Top End Deadlift
Rack Pulls (4 pin) warmup barx50, progression on weight single reps 306x3 336x3 366x3 396x3 426x3 456x3 486x3 (10 lb pr) http://www.youtube.com/watch?v=IrSxDImd3R0 506x1 (pr) http://www.youtube.com/watch?v=q-i0xG6Xndc My 5 year old has some commentary on those videos above, it is really cute. Rack Pulls felt great, 486 felt easier than last weeks 476 AND my form was better. Getting stronger. ss w/ Hang Clean 70, 70, 80, 80, 90, 90, 100, 100x3 Iso Deadlift (floor to 4th pin) 226 x 9-10 seconds, 3 sets http://www.youtube.com/watch?v=59cwMOr63s0 236 x 9-10 seconds, 1 set (gotta video of the Iso Deadlift in case anyone is wondering what they are, I start a rep and then pull it against the pins for the time specified) ss w/ Hang Clean 100, 110, 120x3 130x3 http://www.youtube.com/watch?v=9Or3GwIDEWY Circuit: Depth Jump BW 3x10 (hit head on ceiling on one jump, YES!) Leg Extension 75, 85, 95 x 8 (adjusted pad this week, didn't hurt my baker's cyst) Hammer Curl 24.5, 29.5, 34.5, 39.5x8 http://www.youtube.com/watch?v=XDUMFU3j7Dg Great workout, stronger on everything from last week. I hope this continues, I am sleeping and eating right, so theoretically, it should.
__________________
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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#558
10-14-2009, 04:50 PM
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That rack pull looked like nothing. I think you are good for a lot more. Your new split is interesting. I have never thought about a top end and low end deadlift before. I tried it for the bench once (metal militia raw) and it helped. Update us on your results.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#559
10-14-2009, 05:34 PM
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Thanks superbilt, I ripped the deadlift program from Christian Thibaudeau at T Muscle. I am really liking it thus far.
Last week 476x3 felt tough and I tried a single with 506 and just didn't have it. And this week, like you noticed, it felt like nothing. I feel like I can gain some strength on this program for at least the 6 weeks I am planning on running it. I WILL NOT mess up this program as I did Coan/Phillipi. I am eating and sleeping right!
__________________
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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#560
10-15-2009, 12:07 PM
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Lunch Break Workout
Day 2 - Chest Rack Bench (7 Pin) warmup barx50 full ROM worked up to....290x1 http://www.youtube.com/watch?v=wHY-Ab_cFIc 235x8 (pr) CGBP (6 Pin) 170x5 185x5 200x5 215x5 http://www.youtube.com/watch?v=uFB93O0Dsoo 175x9 Quick workout, felt good, went back to work.
__________________
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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| christian thibaudeau, hfs, smolov, starting strength |
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