didnt have much time today
5/5/R Deadlift: 175kg x10 - ok
185kg 3x3 - feeling strong, thought I’d get heavier
195kg x3
205kg x1
215kg x1 - previous max, felt 7/10 hard
220kg x1 - wohoo! didnt feel hard either- watch the vid, i held the lockout for 20+seconds!
shit man, that was fast. you got way more in you. kickass
Wow! That is one heavy ass deadlift. Im jelly.
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it was. reviewing that video - im well pleased with everything - textbook form.
5/5/R Clean+Press 70kg x12 - kickass
Savikas press 60kg x3, 65kg x3, 67.5kg x3, 70kg x3 - hard, means it’s good for me
BTNPP (rest-pause) 60kg x8/6/5/5 - massive pump in lateral delts and triceps
Front squat - worked up to 100kg x5, then it was closing time. need to do these a lot more frequently
Strained my left bicep at work yesterday, right deep in there. If its like this tomorrow, cant press.
3/3/R Back squat: 165kg x8 - ok, but done 8 before
125kg x10, 105kg x15
Got an odd problem with squats. Form - perfect, depth - leaving skid marks on the floor (slight exaggeration), muscle activation - 120%.
BUT, I go absolute balls-out on the main set, leaving fuck all energy for anything else. When I did that 105kg set, it wasnt ‘challenging’, but my legs felt like they were going to give out any minute.
Reading over my training log, it seems that i have only squatted 3 times this month! what the fuck am I? a bodybuilder? lol. Problem = lack of volume, loss of conditioning.
Either Im starting Smolov tomorrow, or i use Tim Henriquezs’ 6-week cycle (which is great, used before), but squatting every day.
hmm
Your going to squat everyday??
Oh dear me.
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Hell yeah, high frequency is awesome.
Damn, weather’s fucking awesome these past few days. Great time to have an outdoors job.
Now, I have been giving this thing some thought. At the moment, I’m not adapted to everyday squat - so its going to be every other day, pressing too. Using 80%+ of maxes.
Heavy High Frequency Training
Key: BWL - bulgarian wave loading, TH - Tim Henriquezs template (linked a couple of pages back), 5/3/1 - duh, Bear - front squat+Press+back squat+press complex
Day 1: Clean+Press 5/3/1
Squat TH
Savikas press 3x3
Pullups
Day 2: DB rows 5x10 ramped
Close grip BB row 5x10 ramped
Bear 5x5
Day 3: BTNPP BWL
Deadlift TH
Savikas press 3x3
Pullups
Day 4: DB rows 5x10 ramped
Close grip BB row 5x10 ramped
Bear 5x5
Day 5: Clean+press 5/3/1
Squat BWL
Savikas press 3x3
Pullups
Day 6: Day 4: DB rows 5x10 ramped
Close grip BB row 5x10 ramped
Bear 5x5
Day 7: BTNPP BWL
Deadlift BWL
Savikas Press 3x3
Pullups
ad nauseum
Notice that I alternate BWL and TH with squats and deads. this is an attempt at insert science. If I survive the first week, I will survive the first month.
Clean+Press 75kg x8 - ok
Squat 145kg x2, 155kg x2, 170kg x2, 85kg 2x10 - easy
Savikas Press 60kg x3, 62.5kg x3, 65kg x3
Pullups 8x5
Am I right in thinking this is a Savikas press?
[quote]pgtips wrote:
Am I right in thinking this is a Savikas press?
[/quote]
I’ve never seen them suspended before; that’s a good idea.
pretty much, except I press from the safeties in the rack, deadstop each rep
[quote]caveman101 wrote:
pretty much, except I press from the safeties in the rack, deadstop each rep[/quote]
It looks like a seated overhead press. Whats the difference?
So what do you think your max overhead press is now anyway. I did 5 sets of 5 reps with 60kg the other day. 
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[quote]caveman101 wrote:
pretty much, except I press from the safeties in the rack, deadstop each rep[/quote]
They seem real awkward. Do they have good carry over to normal overhead pressing?
I think so - good for power off the chest and developing mid back and core strength. This is because your feet are flat out infront of you and aren’t braced against anything unlike ‘seated ohp’, forcing you to really stabilise your torso just to press.
ended up going to a BBQ instead of the gym yesterday.
Deadlift 165kg x2, 175kg x2, 190kg x2 - easy
BTNPP worked up to 80kg x1 for an easy single, then 60kg 3x3, 70kg 2x2
snatch grip deadlift 145kg 5x3
pullups 8x5
(Fasted)
Clean+Press BWL: worked up to 85kg x1, tried for 90kg (see vid)
Squat 145kg x4, 160kg x3, 175kg x2, 185kg x2, 87.5kg x20 - easy, form felt great
Savikas Press (decreasing ROM) 61.5kg x3, 66.5kg x3, 71.5kg x1, 61.5kg x3
A lot harder than I thought it would be. As you can see in the vid, I get the bar off my chest but it gets stuck around my nose. So I’m going to start doing pin presses around that height.
Pullups 8/6/6/6/6
Back squat thrusters, worked up to 50kg x10 - kicked my ass. I’m going to fuck my wrists up doing front-squat to press, so I’m keeping these
We have a similar OHP sticking point, though mine’s a little higher. Do you think adding pin presses would have any value for a novice like me?
^probably, I’m also going to add some floor-presses on accessory day for extra tricep work.
(18hr fast, plus a 12 hour one on saturday - damn work)
BTNPP 61.5kg x3/ 66.5kg x3/ 71.5kg x3/ 76.5kg x3/ 81.5kg x2/ 86.5kg x1 - good reps
Deadlift 165kg x4, 180kg x3, 195kg x2, 205 x1, 215kg x1 - easy
pullups 6/5/5/5/5
snatch-grip dead 155kg 5x3
Savikas pres 71.5kg 5x1
finished off with squats, 90kg x30 - fun, but nearly died. good cardio
(Fasted)
BBrows x10 60/65/70/75/80/85/90kg
Floor press x10/10/8/5 60/70/80/90kg
pretty meh today. nowhere near enough calories over the week end