Renovating the temple of the Holy Spirit - Page 92

Commander · #**911** 11-16-2011, 02:04 PM

Quote:

Originally Posted by HardCory

Sheiko 29 is over I'll be maxing out this Friday, and hopefully I have some strength gains. I was able to put 3/4" on my thighs in the last month, thank you God. Right now I want to do more power lifting so I will probably go towards Sheiko 37 in the near future, and possibly Smolov sometime next year.

That is awesome, both the gain on your thighs and that you always remember to give thanks to God.

God is good.

HardCory · #**912** 11-19-2011, 02:37 AM

Post Sheiko 29 Max Out

Squat: 330 PR
Bench: 250 PR
Deadlift: 410 PR

I was really excited about jumping up 30lbs on squats in a month. Hitting a PR on bench considering my arm was still paralyzed a year ago today nothing short of an act of God. Also felt good to break the 405 plateau on deadlifts. All the glory goes to God here.

bigbear6708 · #**913** 11-19-2011, 06:18 AM

Great progress! Hard work definately pays off

Commander · #**914** 11-19-2011, 07:51 PM

Nice lifts, praise God. You are reminder to me that I need to praise God more inthe weight room.

HardCory · #**915** 11-26-2011, 02:43 PM

Thanks guys, a little update haven't been training for the last week on the 19th I got a mild concussion in a wrestling match and I've found in the past it's safer to take a little time off in the gym. I've decided that the Smolov is next up for me most likely beginning at the first of the year. Until then I will start PHAT once again to maintain my current strength and maybe gain some. Any advice on Smolov would be greatly appreciated.

bigbear6708 · #**916** 11-26-2011, 09:28 PM

Take smolov one rep, one set at a time. It will push you mentally...remember your goals. Don't over do it in the gym. Build your squat, maintain the other parts. Less is more. Eat big and rest!

O. And also, I am not sure how you squat, hut squatting low bar got me some permanent cuts across my back from all the frequency..keep us posted!

Commander · #**917** 11-28-2011, 11:53 AM

What BigBear said and a few more things...

Cut out other lower back work, i.e. deadlifts, rows, etc.

Get into a good warmup and cool down routine. For me that was leg swings, bodyweight squats, overhead squats with just a bar and a few other dynamic warmup exercises. For cool down it was stretching and foam rolling. That helped me get through because you will have a tendency to get tight. For me, my IT got really tight and it extensive warmup and cool down helped keep it loose.

HardCory · #**918** 11-28-2011, 03:11 PM

Thanks for the advice guys, I had planned on cutting everything out that put any stress on the lower back. I also been doing Mike's dynamic warmup for awhile now and found that keeps me loose. I can see now that I'll be spending a lot of time with the foam roller.

bigbear6708 · #**919** 11-28-2011, 06:45 PM

yeah, i forgot to mention NO DEADLIFTING!!! lol, I have recently started foam rolling, at night or on off days, it is doing wonders for keeping me loose and helping w/ DOMS. Also, The Dynamic Warmup was effective for me..well, still is!

HardCory · #**920** 12-01-2011, 12:24 AM

Upper Power

BB Rows:
225X5
225X5
225X5
225X5
225X5

Bench:
205X5
205X5
205X5
205X5
205X5

Pull-ups:
25X6
25X6
25X6

Dips:
45X8
45X8
45X8

DB Press:
40X10
45X10
55X8

Rack Chins:
45X10
45X8
45X7

Skull Crushers:
75X10
85X8
95X6

EZ Bar Curls:
95X7
95X6
95X6

I've lost strength on a lot of these lifts, but I'll get it back quick.