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06-03-2008, 04:51 AM
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#61 (permalink)
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Taskmaster burst the bionic zit-splitter
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Quote:
Originally Posted by Urban
I hope to remain beltless for the remainder of the competition.
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Don't think that's a good idea, I'm finding from the end of my second week that it's actually my back that's disliking the volume the most, getting sore and tight on my days off. Thanks to heat rub though I'm still finidng my workouts to be a breeze.
Yesterday's working sets - 280 for 10 sets of 3 __________________
"I take cyclone because its awesome" - Rob Adams, forum member McJim, on his love for Maximuscle
St. Wilhelm's member 00007
Kilogram lifting S&P revolutionary
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06-03-2008, 09:02 AM
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#62 (permalink)
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 Blue Belt
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The Crossroads of Denial and Delusion. |
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Monday: 6/2/08
Start Smolov Squat Routine:
Squat: 45x10, 135x10, 220x9x4 (4 sets 9 reps thats how i write them if you dont like it go fuck yourself)
BOR: 135x5x5
Decline Situps: 35lbs: 10, 10, 10
Sprints: 400mx3 (60 sec rest)
The change up in reps was good for me I think was starting to fall into a rut only squatting low reps. This program is going to be brutal I can tell already but I'm ready for it. I'm planning on doing some light jogging 2-3 days a week as active recovery. Also I am fully embracing a regiment of anti inflamatories (aleve 2 a day), Icy-Hot and contrast showers to help aid in my recovery.
__________________
Failure: being dead last on the leaderboard in a competition you organized.
Mama hold me the big weights scare me.
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06-03-2008, 09:58 AM
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#63 (permalink)
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Blue Belt
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as much as this team sucks... I do love the Bane av Smashy
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When a naked man is chasing a woman through an alley with a butcher's knife and a hard-on, I figure he isn't out collecting for the Red Cross!
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06-04-2008, 02:18 PM
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#65 (permalink)
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 Green Belt
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Smolov Week 1, Day 2
I was still sore from Mondays session. I did an extensive warmup consisting of 5 minutes on the bike, light static lunges and side lunges, squat: barX10, 135X6X2, 185X3, 225X2, shoulder dislocates.
A)Squats
270 5X7
I put 5 lb plates under my heels today to see if it would help me reach depth easier. It did. I should probably eventually invest in some oly shoes. Today was way harder than Monday. By the third set I did not think I was going to make it. I took long rest periods and got through it though.
Laid on the floor for about 10 minutes.
B1)SOHP
115 3X5
B2)Chest supported rows
135 3X5
Rest times varied. I did 3X5 instead of 3X3 because I felt like it.
30 minutes of lower body stretches. Static and ballistic. Stiff as hell.
__________________
Bananas are never good to eat after you have diddled yourself with them. - JGonzo13
Last edited by Merrill : 06-04-2008 at 06:44 PM.
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06-04-2008, 07:40 PM
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#67 (permalink)
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Vintage
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Smoking a cigar at the Burlesque show |
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Smolov week 1 day 2
Squats - 5 @ 140; 4 @ 165; 3 @ 185; 2 @ 210; 5x7 @ 235
sets 2-3 were done without a belt, but at the end of the 21st rep I felt like I wasn't going to be able to sustain good alignment through another set without. Injuring myself nets zero points for team pump, so belted it is!
How are you all warming up for these? I like my 5 @ 60% of my worksets, 4 @ 70%, 3 @ 80%, 2 @ 90%, then do my worksets. This comes after 3 cycles of 5 hang snatches, 5 snatch grip behind the neck presses, 5 overhead squats with an empty bar.
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Your goal in the gym should be simple: more reps performed more explosively with more weight in less time.
Find yourself in a maniac's mind: carnivorous, lusting and fulfilled by the the atrocities you commit. Be assured in your dominance. Lick your canines and incisors, and smile. Now lift.
"conditioning is to weight training what cruciferous vegetables are to diet" - King Kabuki
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06-04-2008, 11:28 PM
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#68 (permalink)
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S&P's resident Chef
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Weights have been ordered. I will be in the game next week sometime.
Today:
Sandbag front squats
5@70#, 5@80#, 6@90#, 7@80
All other teams will bow before my awesome squat increases!!!
__________________
"Damn there's 14 people in this thread. Underage camel toe works just like the bat signal." -wvboy
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06-05-2008, 02:52 AM
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#69 (permalink)
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Blue Belt
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Quote:
Originally Posted by BlondeWarrior
Not the most exciting training last night, but I wanted to see where my max raw squat is. I was having an incredibly off night, and my back was still sore from the Strongman on Saturday, so I think that it's still to early to check.
But, here was the squat-palooza portion of last night:
Naked Bar x 5
95 x 5
135 x 3
185 x 2
225 x 1
225 was pretty easy, but with a sore back, I noticed that I was coming forward a bit. With no spotters available, i will save this for another night. I think that it supports my "probably around 250 or so" theory.
Finishing up:
135 x 8
135 x 8
135 x 8.
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I find that amazing, the suit really adds 100+lbs? |
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06-05-2008, 03:28 AM
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#70 (permalink)
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I love pizza
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Quote:
Originally Posted by blakethemus
I find that amazing, the suit really adds 100+lbs?
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One of my training partners gets 200+ out his squat suit and briefs. __________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.
Mark Rippetoe
St. Wilhelms Church member 00076
WAR Team Standard.
Last edited by enright3060 : 06-05-2008 at 04:48 AM.
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