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  #881  
Old 04-14-2010, 12:37 AM
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Deadlift
worked up to 426x1, and it felt heavy, so I backed off and did a light day

306x3
326x3
346x3
306x5, 5 sets
276x10
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  #882  
Old 04-14-2010, 10:14 PM
bigbear6708 bigbear6708 is offline
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426 felt heav?!?!?!?!?!, you should eat that for breakfast..haha, jk...commander must be cutting!!!! good work man!
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  #883  
Old 04-15-2010, 04:31 PM
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Quote:
Originally Posted by bigbear6708 View Post
426 felt heav?!?!?!?!?!, you should eat that for breakfast..haha, jk...commander must be cutting!!!! good work man!
Tell me about it, it should be breakfast.

I have been seriously evaluating my journal, in light of the concept that "Success leaves clues." I am trying to figure out what I did that worked when I was squatting, deadlifting and benching my best.

Squat: Best squat came after Smolov. Lessons to take from Smolov
- Squatted heavy, low reps
- Squatted often
- No assistance, just lots of squatting
- Extensive warmup and cool down
- No max rep sets

Deadlift: Best deadlift came after a deadlift spec from CT. Lessons to take from that spec
- Two spec days, Top End DL and Low End DL
- Only assistance was depth jumps and good mornings
- No actual convention pulling, used variations
- No max rep sets
- Use of hang cleans and cleans from the rack to wake up the CNS

Bench: Best bench came in November. Lessons to take from the workouts leading up to that PR
- Descending/Ascending sets worked well
- Not too much actual flat benching, used variations mostly
- Used Max reps sets
- Used various back and tricep assistance exercises
- Primed the CNS with throws, partial reps, and rack presses

Now, the challenge, to combine what I have learned into a successful program to steadily improve those lifts. I have learned that the easiest way for me to improve a lift is to focus all of my energy on that lift, but am not planning on competing in powerlifting anytime soon and I want more overall gains. So if I can combine the best elements of the above programs then I will have a very nice program to use to make consistent gains in all lifts.

My main challenge, is that it is getting nice out, and I have a desire to sprint and get back into high school hurdling shape. Thus, I will not be able to squat heavy and often, but I will be able to implement much of the other elements. I might still try to squat often to reinforce the motor pattern which I think was a big part of Smolov, but I will have to alternate heavy and light days if I want to be able to maintain intensity on sprinting.

-------

Last night's workout

Smith Bench Throws
50 (plus 20) 110x3 - paused on chest, thrown into the air

Inc Bench
140 (plus 15) 215x3 - perfect reps, very explosive
180x9

T-Bar Row - narrow grip
100 (plus 10) 180x3 - no hip movement, strict reps
150x10
125x14

Elbow out Extension
22 (plus 5) 42x6
42x6
42x6

Very happy with this workout, bench felt good. T-Bar rows caused my lower lats to have some good DOMS, definitely hit my lats in a way they haven't been hit in awhile.
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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; 04-15-2010 at 04:34 PM.
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  #884  
Old 04-16-2010, 02:39 PM
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Sprint Workout

Light jog for warmup
20m - Technique Drills & Plyometrics for about 20 minutes
20m sprint x 1
30m sprint x 1
45m sprint x 6
http://www.youtube.com/watch?v=EfrjqcrtIoQ

I'm slow now, time to get fast.

Must say, I am enjoying the soreness in my core and in leg muscles that have been dormant. It feels great, I pushed it just the right amount yesterday.

Light Workout based on 50% of yesterday's top set

Inc Bench 105x10, 5 sets
T-Bar Row 90x10, 5 sets

Stretching for the legs in between sets of the above
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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; 04-16-2010 at 04:06 PM.
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  #885  
Old 04-18-2010, 10:44 PM
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Arms

I am really weak in the arms, and I am lacking in hypertrophy....it's time to get them up to par with the rest of my body

EZ Bar Curl - these really hurt my right wrist
60 (plus 10) 90x5
70x10, 10, 6 - 60 second rest

Deloaded Skull Crusher
60 (plus 10) 100x5
80x10, 8, 6 - 60 second rest

Inc DB Curl
20x12, 9, 7

1 Arm Tricep Ext
20x12, 10, 7

Light Cable curls

Light Tricep Pushdowns - various grips
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  #886  
Old 04-18-2010, 10:46 PM
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Flat Bench Explosive Bottom Half Partials
120 (plus 20) 200x5

Seated OH Press
90 (plus 10) 130x5, 135x5
110x12

DB Press
42 (plus 2.5) 47x5
50x10

Had pullups on the agenda, but my biceps were very sore from yesterday's arm workout.

Midnight shift tonight...yay.
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  #887  
Old 04-19-2010, 12:46 PM
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197.4 - last week
197.1 - this week

Not surprised, I didn't expect to lose because:
1) calories were the same as last week and
2) I didn't get much cardio in

New Macros - non workout day - a 300 calorie decrease from last week
3325 cal, 103 fat, 417 carb, 184 protein
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  #888  
Old 04-21-2010, 11:57 AM
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Took off Monday to recover from working a midnight shift.

Tuesday

Squat

BW squats to warmup - regular, overhead, lateral, split, reverse lunge

70, 90, 120, 140, 170, 190, 220, 240, 270x1
- added belt -
290, 310, 320x1

Just wanted to go for an easy single before sprinting. My focus (provided I can stay focused, lol!) will be on sprinting this summer. I want to get some of the speed and athleticism of my teenage years back.

I am going to attempt to make my squat workouts low volume, relatively heavy (in terms of low reps) and as frequent as possible based on what my legs can handle.

Sprint Workout

20 meter drills (3-4 reps of each):
Walking high knees
Jogging high knees
Skipping (for height, then distance)
Carioca
Ladders
Tuck Jumps (5 reps)
Butt Kicks

Sprints
100 meter x 5 - resting about 3 minutes after each sprint

Ran the first one in 15 seconds, the next 4 were in the high 13's to low 14s. I'm no Usain Bolt that's for sure. But for a kid who's fastest 100m in high school was a turtle-like 12.5 seconds, running in the high 13's on pavement with cross trainers and very little practice compared to being in shape, with track spikes on a decent track certainly makes me happy.

I am going to be hurting from this one.
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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; 04-21-2010 at 12:01 PM.
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  #889  
Old 04-21-2010, 12:00 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
Sprints
100 meter x 5 - resting about 3 minutes after each sprint

Ran the first one in 15 seconds, the rest for high 13's to low 14s.

I am going to be hurting from this one.
Thats a good pace for 100m. What is your best ever time, if you can remember?
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  #890  
Old 04-21-2010, 12:05 PM
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Quote:
Originally Posted by Gregsimo View Post
Thats a good pace for 100m. What is your best ever time, if you can remember?
12.5 in my Sophomore year of high school (age 16).

I found hurdles when I was a Junior and Senior. I enjoyed them and thus decided to finally take Track seriously. I might have been able to record a better 100m time my Senior year when I was in great shape and dedicated, but I wasn't running the 100m at the time because 1) we had some great 100m runners on our team (consistently low 11s) and 2) My track schedule was full; I did 110m hurdle, 300m hurdle and 4x400m relay.
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With God's help...Mens sana in corpore sano
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