Leg Press
A1 Close stance
180+sled 2x10
160xsled 2x10
A2 Wide stance
180+sled 2x10
160+sled 1x10, 1x7
No rest between A1 & A2. 2 minutes between sets.
B1 Pull ups
10,8,4,4
B2 Close Grip Seated Row
2x10x80
2x10x70
C1 Close Grip Pull downs
4x12x80
C2
Incline DB Curls
4x12x15
I’m going to do a couple more days on this program, rest over the weekend and then test my raw max on bench, squat and deadlift Monday night. Next week I’ll be starting my own version of maximum strength.
I’ve taken the 16 weeks, pared it down to 11, heavied up on squats, and bench. In addition, I’ll have one day (Saturday or Sunday) where I’ll do all three big lifts.
Once I’ve completed my spreadsheet I can email it to anyone that’s interested.
[quote]ouroboro_s wrote:
I’m going to do a couple more days on this program, rest over the weekend and then test my raw max on bench, squat and deadlift Monday night. Next week I’ll be starting my own version of maximum strength.
I’ve taken the 16 weeks, pared it down to 11, heavied up on squats, and bench. In addition, I’ll have one day (Saturday or Sunday) where I’ll do all three big lifts.
Once I’ve completed my spreadsheet I can email it to anyone that’s interested.
[/quote]
I’d actually be interested in seeing the spreadsheet…
[quote]Court wrote:
ouroboro_s wrote:
I’m going to do a couple more days on this program, rest over the weekend and then test my raw max on bench, squat and deadlift Monday night. Next week I’ll be starting my own version of maximum strength.
I’ve taken the 16 weeks, pared it down to 11, heavied up on squats, and bench. In addition, I’ll have one day (Saturday or Sunday) where I’ll do all three big lifts.
Once I’ve completed my spreadsheet I can email it to anyone that’s interested.
I’d actually be interested in seeing the spreadsheet…[/quote]
I’m working on the final 3 weeks now. I’ll email to both of you when I’m done. The last three weeks will be laid out but I’ll treat it loosely based on when I go to Niagara to train heavy. If I’m training on my own, I’ll do based on template. If I go to Niagara, I’ll train heavy singles in full gear.
[quote]kmcnyc wrote:
I am going to see what you do to alter it…
in reading the program I really like a few things that are not there that are staples for me.
OH squat, high pull or cleans. power snatches.
I should do it just to do it then move on.
kmc[/quote]
Send you email and I’ll attach it. You can plug in the staples that you use just like I did with the stuff I need. I may throw in cleans and G mornings too.
[quote]ouroboro_s wrote:
kmcnyc wrote:
I am going to see what you do to alter it…
in reading the program I really like a few things that are not there that are staples for me.
OH squat, high pull or cleans. power snatches.
I should do it just to do it then move on.
kmc
Send you email and I’ll attach it. You can plug in the staples that you use just like I did with the stuff I need. I may throw in cleans and G mornings too.
[quote]Court wrote:
ouroboro_s wrote:
kmcnyc wrote:
I am going to see what you do to alter it…
in reading the program I really like a few things that are not there that are staples for me.
OH squat, high pull or cleans. power snatches.
I should do it just to do it then move on.
kmc
Send you email and I’ll attach it. You can plug in the staples that you use just like I did with the stuff I need. I may throw in cleans and G mornings too.
Diana, can you send yours as well?
I’ll send you all naked pictures too.
I’ll pass on the naked pics. Thx.[/quote]
I wasn’t offering. Besides, you’ve seen me nearly naked enough training. That should be good enough for anyone.
[quote]Free2Be wrote:
Looks like you have a plan in place, did you gain any weight?
Why or why are you shrinking your ass? PM me a picture and I’ll let you know if you should.
I’d like to see your template when you are done.
KMCNYC
I used to like over head squats but the only thing they really did for me was improve my mobility. After that they did nothing for me.[/quote]
If I had a dime for every guy that wanted ass pictures pm’d to him, I’d have 20 cents. I’m not trying to shrink per se, just get rid of a bit of fat. Size is fine as long as it’s muscle.
My template is done, if you pm your email I can send it. I can’t send it as an attachment here.
[quote]cvb wrote:
A little advice on the ass cream You are suppose to exfoliate before applying and it works best if you put it on 45 minutes before cardio.
I would love a couple of your program too
Claire[/quote]
I used it last night before I worked out. I don’t really do cardio other than 5 minutes warm up before l lift. I’m still trying to figure out how to exfoliate my butt. I don’t even do my face. Would you use a loofah or something?
If you pm your email, I can send it. It’s in an excel format.
[quote]ouroboro_s wrote:
cvb wrote:
A little advice on the ass cream You are suppose to exfoliate before applying and it works best if you put it on 45 minutes before cardio.
I would love a couple of your program too
Claire
I used it last night before I worked out. I don’t really do cardio other than 5 minutes warm up before l lift. I’m still trying to figure out how to exfoliate my butt. I don’t even do my face. Would you use a loofah or something?
If you pm your email, I can send it. It’s in an excel format.[/quote]
Use a loofah brush - here is an example. It hurts at first.
[quote]cvb wrote:
ouroboro_s wrote:
cvb wrote:
A little advice on the ass cream You are suppose to exfoliate before applying and it works best if you put it on 45 minutes before cardio.
I would love a couple of your program too
Claire
I used it last night before I worked out. I don’t really do cardio other than 5 minutes warm up before l lift. I’m still trying to figure out how to exfoliate my butt. I don’t even do my face. Would you use a loofah or something?
If you pm your email, I can send it. It’s in an excel format.
Use a loofah brush - here is an example. It hurts at first.
Thanks Claire. I’m going to pick one up tonight and go to town with some butt loofah. I’ve used the stuff 3 times so far. Twice was immediately after a hot shower before I went to bed. I’ll just add the loofah into the rotation.
[quote]Court wrote:
Okay, call me immature, but I find it immensely entertaining that we are discussing loofah-ing your ass on here. It gave me the giggles…[/quote]
LOL! Her log may need to be moved to FA or SAMA.
Ouro - you will get the best results using it before you are active. I would use it before weight training or in the morning.
[quote]ouroboro_s wrote:
kmcnyc wrote:
Wait … they are not the one;s you sent me earlier right?
Oh no, they’re much better ones. The ones Diana asked for Something about the new ass shrinking lotion.[/quote]
Huh, I don’t need no stinking naked pics of you, we already spent a few days in a hotel room were I saw enough of your goodies. But hey, thanks for thinking of me (I think).
Just sent it to cpt.performance@gmail.com. The spreadsheet. Not the naked pics.
d.
I was dismayed when you said you don’t use exfoliant on your face
hmmm I would recommend Aveda’s cleanser exfoliant
it is superb. Its not a scrub its organic and it excels.
thank you for the spreadsheet, I will check it out and put it to use
*free2b I use the OH as a gauge- for that days performance
lets me know what is tight right away.
I also use them to help with squat depth , developing the arch for squats and yes mobility/posture
**D, you shouldn’t pass the pics up,they are quite good
not like the others ,and no props this time.
Something about the new ass shrinking lotion.
