Machine-Like: Time To Get Strong and Defy Gravity

[WorkoutMchne]

Defying Gravity, Workout #24, Feb. 17th, 2010: Bench/Deadlift
Bench
310 paused-1
Deadlift
405X2

Well, wasn't going to, but decided to hit a paused max in light of a touch and go max last week. 310 was well done and then just some light deadlifting after. Off the next two days and starting the Extended Russian Routine peaking cycle on Saturday. i will only be lifting three days a week during this cycle. These days will be Saturday, Monday, Wednesday. Can't wait, time to defy gravity.

[Ben2285]

Well I have been doing a bit of lurking on this thread so I figured it was about time I made a post. Your strength is ridiculous ... and yes as noted before you should consider bodybuilding at least a little bit. You have a great frame and density... just no more marathoning hah. I will continue to follow this. Keep up the good work!

[WorkoutMchne]

Originally Posted by Ben2285

Well I have been doing a bit of lurking on this thread so I figured it was about time I made a post. Your strength is ridiculous ... and yes as noted before you should consider bodybuilding at least a little bit. You have a great frame and density... just no more marathoning hah. I will continue to follow this. Keep up the good work!

Ben, thanks for the nice words man, I really appreciate it. Also, I have been remiss for not commenting on your journal. Your progress with Smolov has been awesome.

Also, today marks the start of the Extended Russian Routine and my competition with ElitePL242. For the next 9-10 weeks during this routine and our competition I will put my (this) personal thread on hold and post my workouts in the competition thread (also in the journal section) between me and ElitePL242. Seek and Destroy.

[WorkoutMchne]

May 7th, 2010. First lift back. Time to defy Gravity.
Squat
315X16reps
315+4chainX5reps
Bench
225X9
DB Bench
100s-5

Was originally planning to take the whole week off, but that didn't happen. In Hilton Head, South Carolina visiting some family for a few days, so had to walk into a commercial gym for the first time in a long time. But it's okay, I know the guys here and it's one of the few gyms I feel comfortable walking into. Still recovering, so wasn't sure what to do, so I decided to hit 315 for max reps. Ended up with 16 reps (2 rep PR), which was solid, but 20 is there, may take a run at it soon. Brought the chains on this trip and through them on just to mess around, then a little bench. Haven't done DB Bench in over a year, mainly because I don't have any, so after all I this I picked up the 100s just to see what they would feel like.

Great stuff, and encouraging day for just coming off of a meet. Most likely this next week will be dedicated to setting some more rep PRs and some GPP before we come back with our structured training for Nationals.

[Commander]

Originally Posted by WorkoutMchne

and some GPP

NSW mile?

I know you want to

[Gregsimo]

are you doing the same non linear split as before your extended russian routine?

[WorkoutMchne]

Originally Posted by Commander

NSW mile?

I know you want to

It is very tempting. I believe this will happen at some point.

Originally Posted by Gregsimo

are you doing the same non linear split as before your extended russian routine?

No, need to continue to peak. I have a basic design, still have a few days to get it together. All I know at this point is that I will be squatting 3 days a week on this program and two of those sessions will be twice a day. So, there will be 5 squat sessions a week.

Today:
Bench: 225X11, just stopped a few reps short of failure.

Got to get this manuscript done.

[bigbear6708]

ill be following along, like always.

[WorkoutMchne]

Originally Posted by bigbear6708

ill be following along, like always.

Thank you sir, glad you have you.

Thursday May 12th: Squat/Deadlift
Squat
365-9
365+4chain-2
Deadlift
455-1

Squat was awesome. Had 10 or 11 reps if I wanted it, but I was pretty messed up anyways, it was about 95 degrees in the garage. I have no idea what I was thinking loading up the bar with chains and trying another set, I was finished. Just worked up to an opener on deadlift for fun. One more lift for fun, either tomorrow or Friday then the weekend off and we start to defy gravity on Monday.

Tentative Program:
Monday, AM: Hypertrophy Squat, 3sets
Monday, PM: Hypertrophy Squat, 3sets (2 of these with chains), Deadlift singles at 80%, Good Mornings, Back Assistance (Pullups or Rows).
Tuesday: Bench Hypertrophy, 4sets, Assistance: Close Grip Bench, Dips
Wednesday: DE Squat w/ chains (8X2), Good Mornings, Straight Leg Deadlifts
Thursday: Off
Friday, AM: Heavy Squat, 3 sets
Friday, PM: Heavy Squat, 3-4 sets (2-3 sets w/ chains), Deadlift Singles @85-90%, Good Mornings, Chin-ups
Saturday: Heavy Bench, 3-5 sets (work in the chains), Board Presses, Close Grip or Incline Work.

Will most likely not work past an RPE of 9 for the first few weeks, still have to work out the details and run through this with the Dr. himself to get his final thoughts. Notice the attention to hamstring work and no deadlifting over 90% and only singles on deadlifts. This all starts next Monday, this is going to be awful, but man I hope I get impossibly strong. As you can see I will be squatting, squatting, and squatting on this program.

Also, started loading creatine yesterday for the first time ever. Never taken it before, but after a few conversations with Prez. he assured me that after 12 years of hard training I've paid my dues and earned the right to take it.

I don't know if the world is ready for all of this.

[President Wilson]

Thursday May 12th: Squat/Deadlift
Squat
365-9
365+4chain-2
Deadlift
455-1

Sounds like your own personal heaven. Go in, lift heavy, go eat