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  #21  
Old 02-23-2010, 02:23 AM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by ElitePL242 View Post
squat got better and better as the sets went on. bench got quicker and quicker. the last set felt like speed reps. good luck mike.
Okay sport.


Extended Russian Routine, Week #1, Day #2, Workout #2 Feb. 22th, 2010: Heavy Bench/Light Squat
Bench: 6X3 @80%
6X3 w/ 250
Squat: 6X2 @80%
6X2 w/ 335

Easy, felt awesome leg drive on the bench. Squats felt light and fast even after squatting 48 hours ago. Off tomorrow, 1st deadlift day on Wednesday.
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  #22  
Old 02-24-2010, 07:45 AM
ElitePL242 ElitePL242 is offline
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heavy bench/light squat

bench: 6x3 @ 80%
305x6x3

squat: 6x2 @ 80%
465x6x2

russian twists
30x15

smooth bench. smoother squat. are you sure you want to keep doing this, slick?
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  #23  
Old 02-24-2010, 06:19 PM
WorkoutMchne WorkoutMchne is offline
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Originally Posted by ElitePL242 View Post
smooth bench. smoother squat. are you sure you want to keep doing this, slick?
Relax there Slugger. It seems by the time of your post you were up late last night, isn't that past your bedtime? Or was there a primetime episode of Sesame Street on?

Extended Russian Routine, Week #1, Day #3, Workout #3 Feb. 24th, 2010: Deadlift
Deadlift: 6X3 @80%
6X3 w/ 405
Pullups
2X8 BW
ChinUps
1X8 BW
Bent Over Row
135-10
155-10
165-8
175-6

Deadlifts felt light and fast. Chest was up, drove the heels, and popped the hips. Felt good. Off tomorrow and Friday and week 2 begins Saturday with heavy squat/light bench.
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Exercise Science
Florida Atlantic University
USAPL Raw Lifter
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  #24  
Old 02-26-2010, 05:42 AM
ElitePL242 ElitePL242 is offline
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Originally Posted by WorkoutMchne View Post
Relax there Slugger. It seems by the time of your post you were up late last night, isn't that past your bedtime? Or was there a primetime episode of Sesame Street on?
nope, i go to bed when i get tired. not right after wheel of fortune and jeopardy.

deadlift
6x3 @ 80%
465x6x3

pullups
bwx15

deadlifts were a little weird after not doing them for 4-5 weeks. i did pullups cause i was bored. your turn, chief.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #25  
Old 02-27-2010, 09:08 PM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by ElitePL242 View Post
nope, i go to bed when i get tired. not right after wheel of fortune and jeopardy.

deadlift
6x3 @ 80%
465x6x3

pullups
bwx15

deadlifts were a little weird after not doing them for 4-5 weeks. i did pullups cause i was bored. your turn, chief.
Nice work champ. How were Saturday morning cartoons today?

Extended Russian Routine, Week #2, Day #1, Workout #4 Feb. 27th, 2010: Heavy Squat/Light Bench
Squat: 6X4 @80%
6X4 w/ 335
Bench: 6X2 @80%
6X2 w/ 250 (all reps paused)
ChinUps
3X10 w/ BW

It was fine, all sets were light. Felt a little out of my groove, possibly because sleep was at a premium the last few days preparing for a Clinical Organ Physiology exam which was yesterday. My squat depth is clearly way to low, I can cut it higher and still easily be below parallel, so trying to reset my motor patterns to do this. But nonetheless all sets were light. Off tomorrow then heavy bench/light squat on Monday.
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  #26  
Old 02-27-2010, 09:17 PM
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Ellingham Ellingham is offline
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Hey Mike i was looking up bulgarian split squats and guess whos video popped up, yours! you got some impressive videos man, those 1 finger pullups and clapping behind the back pushups looked great. I am looking for some exercises to hit my quads, i have looked at the split squats, front squats and hack squats, any suggestions?
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  #27  
Old 03-01-2010, 06:55 AM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by WorkoutMchne View Post
Nice work champ. How were Saturday morning cartoons today?
great. unless you don't count rocky as saturday morning cartoons.

heavy squat/light bench

squat
6x4 @ 80%
465x6x4

bench
6x2 @ 80%
305x6x2

squat was fun. bench was easy. when is this supposed to get tough again?

and easy there, tiger. it must be hard not being able to ride the tall people rides.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #28  
Old 03-01-2010, 07:16 AM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by Ellingham View Post
Hey Mike i was looking up bulgarian split squats and guess whos video popped up, yours! you got some impressive videos man, those 1 finger pullups and clapping behind the back pushups looked great. I am looking for some exercises to hit my quads, i have looked at the split squats, front squats and hack squats, any suggestions?
if i may give my piece of advice, long distance walking lunges. do them after your compound exercises, and go for at least 200 yards. you'll thank me later.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #29  
Old 03-01-2010, 03:58 PM
Mfitts52 Mfitts52 is offline
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So I think im going to start this today. Thing is im kinda of trying to lean up at the same time. If my calories are around maintenance level and im doing 2-3 HIIT sessions a weak along with light sustained cardio 4-5 times a week will the program still be worth while? I know obviously I would get the best gains with a caloric surplus, just looking for some input thanks
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  #30  
Old 03-01-2010, 10:25 PM
Mfitts52 Mfitts52 is offline
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So I just did the heavy bench light squat workout and it was actually pretty difficult for the first day. Granted I used a pretty short rest time b/t sets.


Bench
215x6x3

Squat
320x6x2

2x8 body weight chins

12 mins HIIT on the elliptical


Anyone ever get an annoying pain in your collar bone where it almost feels like you have to crack it or something, it really effected my bench today and was even a pain in the *** during squats holding the bar. So im gonna try doing this routine with cardio built in and see how it goes. Im normally use to having a large caloric surplus while on strength routines, so we'll see how it goes with keeping my cals at a maintenance level if I can't complete the program this way ill either drop my cut, or push this to a further date and do a routine that better suits me becoming lean. Hopefully I can just accomplish a bit of both.
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