[Revok]

The time has come to record the chronicles of my labours.

Age: 25
Height: 178cm / 5' 10"
Weight: 90kg / 198lbs

________________________________________

Starting PRs:
Dips: BW + 60kg x1
Deadlift: 190kg
Zercher squat: 115kg
P-Clean: 92.5kg
P-Snatch: 70kg
BW Chins: 20
CoC #1 for 10 reps both hands.

Present PRs:
Dips: BW + 65kg x2
Deadlift: 190kg
Zercher squat: 125kg x2
P-Clean: 97.5kg
P-Snatch: 75kg
BW Chins: 28
________________________________________



Some spastic disparities you'll note. My squat has long been a point of shame for my family, so improving it is a high priority. I've been making (subjectively) excellent progress since switching to z-squats a couple of months back, and would be content never to do heavy back squats again.

Currently running a 4 day split: one day on, one day off, etc. I tend to play things by ear and work in conditioning days whenever I feel up to it. Lifting is my main concern at present, but at heart I'm a cardio freak, so that will once again take precedence when Crom demands it - probably around the time I've put 50kg on my squat & DL, and hit a full one-arm pull-up.

DAY 1 - SQUATS & OHP
Zercher Squats
Overhead Squats/Front Squats
Strict OHP

DAY 2 - DIPS & CHINS
Weighted Dips
Assist work on gymnastic rings (BW dips, flyes, pushups, etc.)
Weighted Chins/1-arm pull training

DAY 3 - PULL DAY
P-Cleans/P-Snatches
Deadlift
Shrugs/Rack pulls
BOR

DAY 4 - UNILATERAL DAY
1-arm Snatch
1-arm High Pulls
1-arm Overhead Squats
Windmills


Supps
Generally just fish oil, flax oil, apple cider vinegar tablets, ZMA, and raw greens by the trough load. I follow a common sense diet as dictated by D&S, nothing specialised, often with a bit too much cheating in the form of hobnobs and cornettos.

Pre-WO I use Animal Pak, BCAAs and EAS Phos****en Elite (carbs, creatine & beta-alanine - I tend drink this through the beginning of my lifting sessions), and whatever NO shit I've gotten as a freebie (currently some MuscleTech crap... MetroPump 9000 or something).

Post-WO, more BCAAs, phos****en, then as many forms of whey as possible. At bedtime I'll neck a pint glass of Muscle Milk with oats.

[liquid!]

Finally!

[Stonebreaker]

'Bout damn time.

*props up feet*

*opens bag of potato chips*

This ought to be good.

[Revok]

I'm afraid it's going to be staid reading for the first few weeks, lads.

At least until the end of Alan's squat cycle...

[DEVILsSON]

Great split. Good luck with your training.

[Cap'n]

Originally Posted by Revok

I'm afraid it's going to be staid reading for the first few weeks, lads.

At least until the end of Alan's squat cycle...

You're waiting for the 1500, ain't ya?

[erco]

I await Herculean chores.

[Revok]

Some notes on SOP:

I classify warm ups as scratching my sack and doing a BW squat. Done.

I never stretch, pre- or post-workout, nor do I foam roll. Never needed either. I can do full splits right out of bed in the morning, even on post-deadlift days. Seems once you've got it, you've got it.

Injuries are things other people get. As long as I've been lifting seriously, I've never incurred one that presents even the remotest significance or impediment. Ditto for illnesses.

My supps: whey, casein, dextrose, creatine from time to time (i.e. at present), animal pak (just pre-WO for now), flax & fish oil, apple cider vinegar (pill form), shit-tonnes of lemon juice (pure, through a curly straw). I'll likely give Beta-alanine a try at some point if the Sherdog trials deem it wise.


9th August 2007 - Push day

Zercher squats
70x6
80x5
90x5
100x3
105x2
110x2
115x1 (+5kg PR)
70x8

Front Squats (clean grip)
50x8
60x5
70x5

Strict OHP
60x4x5


Half-heartedly attempted some single-leg front lever progressions from the chin bar. Got about 3 seconds a leg.

Vagged out on my bridges and cardio finisher citing lack of sleep. Shall not happen again.

Form Notes
ZSQ: Top shit. This is what squatting should feel like. I'm using every muscle to move the bar, exploding out of the hole and keeping everything on my heels. Wrangler work boots are a big help too.

FS: Only the third or fourth time I've done these, so still learning form, but I love em. I like how they force the lean back to keep the bar off the wrists - lower back rounding and GM-ing my squats has been my greatest form problem.

SOHP: This lift has been like my fuck-buddy for years. But I'm ready to commit now. Staggering my stance, keeping my elbows in and everything.

[XTrainer]

Revok, I LOVE your split. I might actually switch to that sometime soon. Seems like a good way to balance my passions for heavy lifting, bodyweight training, and unilateral training.

[beef curtains]

nevermind