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  #551  
Old 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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  #552  
Old 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  
Old 10-11-2009, 02:33 AM
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Solid lifts dude, keep up the good work!
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  #554  
Old 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!
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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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  #555  
Old 10-11-2009, 08:36 PM
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Looking strong on the curls, like always love your home gym setup.
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  #556  
Old 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
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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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  #557  
Old 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.
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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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  #558  
Old 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.
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  #559  
Old 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!
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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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  #560  
Old 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.
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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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