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#21
07-09-2010, 07:50 PM
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bench day
bench, 83% 330x5 330x5 330x5 bench 2bd 345x5 bench 3bd 355x5 close grip 295x5 305x5 315x5 military 165x5 165x5 165x5 russian twists 30x12 30x12 30x12 rotator cuff bench felt moderate. board work felt better. had to break out some ammonia for this too. the rest was gravy.
__________________
"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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#22
07-17-2010, 12:12 AM
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did my deadlift and squat days last week. i'm not going to post them because i started a off-season peaking cycle this week. here's how bench went:
bench, 70% 280x10 280x10 280x8 bench 3bd, 75% 300x10 close grip 245x10 245x10 245x10 245x9 military, 60% 150x10 150x10 150x10 front raises 45x10 rear raises 55x10 russian twists bw x failure (42) rotator cuff first and first half of bench sets felt good, then fatigue set in from workload. 3bd was tough, but got them all. i'm still sore from this.
__________________
"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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#23
07-17-2010, 12:15 AM
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deadlift day
deadlift, 70% 420x10 420x10 bent row 405x10 405x10 lat pulldown stack -1 x10 stack x10 shrugs 515x10 515x10 515x10 ez curls 35x10 35x10 concentration curl 30x10 deadlift felt good. 2nd set felt really good. rows were tough. the rest was gravy. i definitely underestimated this peaking cycle. now for some steak and potatoes.
__________________
"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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#24
07-21-2010, 11:49 PM
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squat day
squat, 70% 420x10 420x10 420x10 ended the workout here because my back was giving me troubles, not good. i decided to take the next week off to heal before i start this again.
__________________
"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
07-22-2010, 12:41 AM
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I would like to request more videos when you are healthy again. Secondly, I would like to request my phone call for an update on your life after graduation.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#26
08-21-2010, 06:28 PM
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wow, i haven't posted in a month. haha oops. anyways, i took 2 weeks off because i did some crazy damage to my lower back, luckily it was only muscular. i couldn't bend over to put socks on the day after. but it's back to 100%.
i restarted the peaking cycle i was doing when i got injured and am now towards the end of the 3rd week. i'll try and give a quick recap of what went on during the first 2.5 weeks. bench: 280x10x3 290x9x3 (felt awful) 305x8x3 (best week so far) deadlift: 420x10x2 440x9x2 455x8x2 (first set sucked, second set was much better. i basically have to fix my warmup.) squat: 420x10x3 440x9x3 (kicked my butt. puked a bunch during the workout. i think i ate some moldy bread or something before my workout.) tomorrow is squat day #3. in other news i will be going back to school for 3 more classes to finish my undergraduate work at kent state. i spoke to the head s&c coach there about an internship and he said there is 1 spot left open out of 2 total. my fingers are crossed. mike, i'll give you a call tomorrow to catch up with the reading assignment you gave me. ---------- "i do it because i can, i can because i want to, i want to because you said i couldn't"
__________________
"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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#27
09-15-2010, 03:31 AM
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ok, i really need to start updating this thing more often.
my peaking cycle is still going pretty well. the last few weeks have been as follows: bench: (has been feeling pretty good lately, close grip is definitely getting stronger) 320x3x7 330x3x6 340x3x5 deadlift: 475x2x7 (felt good and easy) 490x2x6 510x2x5 (ripped my hand open on 5th rep of set 2, blood everywhere, taped it up and finished the workout) squat: 475x3x7 490x3x6 510x3x5 the lifting so far has been pretty good, except deadlift. but then again, that's a totally different kind of beast. i'll try to get a video of my deadlift session this friday. it's weird because the first rep will be surprisingly heavy and then i completely forget about the rest of the set, almost like i blackout. i do them, i just forget about the set when i'm done. in other news, i didn't get the 1 position i was going for because the coach didn't hear from me and filled it anyway. it ended up working out better for me because the other head s&c coach works with the outdoor sports (the ones i wanted) and works at a better facility and i got an internship position. so from waking up at 4:30am every morning to getting home at 9:00pm, with class mixed in, i've been pretty busy. mike, i will call you tomorrow probably around 1ish and then again at 6ish if i don't get you the first time. thursday i will most likely be busy all day. then i will try again on friday. the agenda to talk about: - usual stuff about how not normal we are - talk of how we will both be the first to total 3000lbs - throw around diet ideas - future training ideas - a better warmup protocol - your excellent paper (which is still a secret btw) - travel plans for a winter trip down to florida to finally make worlds collide as you can tell, i am excited about everything and for the first time in a while, extremely motivated to succeed. extra: while i was squatting the other day, a guy that started lifting this summer did a full rom bodyweight dip x5 (when 4 weeks ago he couldn't even do 1) started celebrating with the rest of his buddies (which i was ok with). i then went on to tell him "why are you celebrating? now you have to get 6." at that point it occurred to me how unnatural my thinking process is to normal people. “each time we face our fear, we gain strength, courage, and confidence in the doing.”
__________________
"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 Last edited by ElitePL242; 09-15-2010 at 03:39 AM.
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#28
09-19-2010, 05:13 AM
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bench day from 9/15:
bench, 87.5% 350x4 350x4 350x4 bench 3bd, 92.5% 370x4 negative, 102.5% 410x1 close grip 325x4 325x4 325x4 325x4 military 185x4 185x4 front raise 55x11 rear raise 65x11 russian twists rotator cuff felt pretty good. the regular bench sets could feel better but still not too bad at this point. the negative felt pretty heavy. the rest was good.
__________________
"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
09-19-2010, 05:17 AM
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deadlift day from 9/17:
deadlift, 87.5% 525x4 (http://www.youtube.com/watch?v=GVuRiv-18x0) (video aspect ratio is off so i look short and fat) 525x4 rows 415x4 415x4 shrugs 605x8 605x8 605x8 ez bar curl 120x5 120x5 concentration curl 45x8 deadlift sets felt strong. probably could have gotten 6-7 reps on my first set. my hand also held up when i thought it was going to get demolished today. fixed the aspect ratio problem: http://www.youtube.com/watch?v=slSoXIsDrvQ
__________________
"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 Last edited by ElitePL242; 09-19-2010 at 11:39 PM.
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#30
09-26-2010, 02:41 PM
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deadlift day from 9/24:
deadlift, 90% 540x3 540x3 rows 435x3 435x3 shrugs 635x8 635x8 635x8 ez bar curl 140x4 140x4 deadlift felt pretty good. probably could've gotten 4, maybe 5, on the first set. the rest felt good. i also got to basically max out the space on the bar this week. the plates we have are thicker than most so the bar was almost used up on my deadlifts and shrugs. it looked wicked cool. also starting to plan my next cycle. will be a strength/speed hybrid cycle for about 6 weeks for 4 days/week, with 1 day being dedicated to speed bench. it will include speed reps with chains (have access to chains again), GHRs and/or band GHRs, sled pulls/pushes, deficit deads in a sumo stance (first time in sumo), etc. i'm pumped.
__________________
"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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