[quote]strongmanvinny wrote:
[quote]spar4tee wrote:
[quote]strongmanvinny wrote:
Lavender town next time.[/quote]
No.[/quote]
pls[/quote]
I’ll use the song of healing played backwards.
12/30/2013
Bench:
45 22x
95 20x
135 10x
185 5x
225 5x
275 3x
315 2x
325 2x easy double
Spoto Bench: (long pause every rep an inch off the chest)
225 7x
225 7x
225 7x
225 7x
225 7x Weight was too light.
Log Press:
135 2x
135 5x
155 5x
155 5x
155 5x
155 5x
155 5x
Seated DB Press:
70’s 7x
70’s 7x
70’s 7x
50’s 10x
50’s 10x
Lateral Raises:
30’s for 3 sets of 10-15
Weighted Dips:
+90lbs for 3 sets of 10
Pushdowns:
5 sets of 10
Cable Flies:
5 sets of 10
I’ve stopped doing 5/3/1 all together really. I am doing some more volume based type training now. Although I need to develop a system to self regulate and periodize it so that I can be sure I’m always at least slowly moving up the weight.
vinny how the fuck do you breathe when doing log press? The weight was easy and all, but after like 3 reps I was out of air and unable to take another breath with that log on top of me lol. Makes it hard to get reps in when you’re suffocating.
[quote]csulli wrote:
12/30/2013
Bench:
45 22x
95 20x
135 10x
185 5x
225 5x
275 3x
315 2x
325 2x easy double
Spoto Bench: (long pause every rep an inch off the chest)
225 7x
225 7x
225 7x
225 7x
225 7x Weight was too light.
Log Press:
135 2x
135 5x
155 5x
155 5x
155 5x
155 5x
155 5x
Seated DB Press:
70’s 7x
70’s 7x
70’s 7x
50’s 10x
50’s 10x
Lateral Raises:
30’s for 3 sets of 10-15
Weighted Dips:
+90lbs for 3 sets of 10
Pushdowns:
5 sets of 10
Cable Flies:
5 sets of 10
I’ve stopped doing 5/3/1 all together really. I am doing some more volume based type training now. Although I need to develop a system to self regulate and periodize it so that I can be sure I’m always at least slowly moving up the weight.[/quote]
Have you ever thought of doing something like what a few other posters have mentioned to me?
It breaks down like
Week 1: 5x5
Week 2: 5x3
Week 3: 5x1
You use the same percentages as regular 5/3/1, and could pyramid back down to do the first set last. Throw in the massive amount of assistance you love, and boom…you just created high volume advanced 5/3/1. You may not even have to reset your weights. You could easily transition into that.
That dip work is beastly man. Nice job. I wish I had the drive to start weighting mine haha.
[quote]csulli wrote:
vinny how the fuck do you breathe when doing log press? The weight was easy and all, but after like 3 reps I was out of air and unable to take another breath with that log on top of me lol. Makes it hard to get reps in when you’re suffocating.[/quote]
Try to breathe on the way down or at the lockout of each rep before the subsequent press. Log can be tricky. There’s less room for error, so just gotta practice.
[quote]trivium wrote:
That dip work is beastly man. Nice job.[/quote]
Thanks dude 
[quote]strongmanvinny wrote:
[quote]csulli wrote:
vinny how the fuck do you breathe when doing log press? The weight was easy and all, but after like 3 reps I was out of air and unable to take another breath with that log on top of me lol. Makes it hard to get reps in when you’re suffocating.[/quote]
Try to breathe on the way down or at the lockout of each rep before the subsequent press. Log can be tricky. There’s less room for error, so just gotta practice.
[/quote]
Very good advice, thanks
Okay here’s the plan. I wish I could say I came up with this all on my own, because I think it’s brilliant, but it’s actually something Chia started doing recently. This is my version of it at least. I simply have a chart with all my PR’s. It has rep maxes and volume maxes of all the Smolov rep/set schemes plus 5x5. Eventually of course I need to fill out the entire thing. At that point it’s simply a matter of picking ones to beat each week.
There should be enough variables that I can choose the easiest ones first and by the time I work my way around to the harder ones I’m strong enough to break them too. If I can’t beat one I’ll just find one to work at until I can. I may add something like block pulls or deficit deadlifts to the chart. I don’t like any squat variations though.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
[quote]csulli wrote:
vinny how the fuck do you breathe when doing log press? The weight was easy and all, but after like 3 reps I was out of air and unable to take another breath with that log on top of me lol. Makes it hard to get reps in when you’re suffocating.[/quote]
Try to breathe on the way down or at the lockout of each rep before the subsequent press. Log can be tricky. There’s less room for error, so just gotta practice.
[/quote]
Very good advice, thanks[/quote]
Huh, never noticed a problem myself.
[quote]csulli wrote:
Okay here’s the plan. I wish I could say I came up with this all on my own, because I think it’s brilliant, but it’s actually something Chia started doing recently. This is my version of it at least. I simply have a chart with all my PR’s. It has rep maxes and volume maxes of all the Smolov rep/set schemes plus 5x5. Eventually of course I need to fill out the entire thing. At that point it’s simply a matter of picking ones to beat each week.
There should be enough variables that I can choose the easiest ones first and by the time I work my way around to the harder ones I’m strong enough to break them too. If I can’t beat one I’ll just find one to work at until I can. I may add something like block pulls or deficit deadlifts to the chart. I don’t like any squat variations though.[/quote]
I like it. “Progress is progress”. Call it the PIP method.
It’s getting to the point where I really don’t want to read your log, but I can’t seem to stop.
The volume makes me feel lazy and the weights make me feel like a pansy.
Impressive work!
That idea looks burriful. Gonna start tracking stuff like that
that’s pretty badass, Fry
[quote]The_Jed wrote:
It’s getting to the point where I really don’t want to read your log, but I can’t seem to stop.
The volume makes me feel lazy and the weights make me feel like a pansy.
Impressive work!
[/quote]
Lol I feel like that all the time too dude. For a long while I had unsubscribed to Ben Rice’s channel, because I simply couldn’t bear to look at what the dude was doing.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
[quote]spar4tee wrote:
[quote]strongmanvinny wrote:
Lavender town next time.[/quote]
No.[/quote]
pls[/quote]
I’ll use the song of healing played backwards.[/quote]
Yes… good… play my theme song for me on your instrument.
12/31/2013
Didn’t have a concrete plan for today. Decided to squat even though my legs still feel pretty damn sore. That’s my legs’ problem not mine.
Squat:
45 5x
135 5x
185 5x
225 5x
275 3x
295 5x
295 5x
295 5x
295 5x
295 5x Still pretty light for a 5x5, but it’s closer than before. I haven’t actually done much volume schemes on squats in the past. Backdowns were typically only 3 sets.
Prowler:
90lbs for 12 pushes of probably like 40ft or so. Remember when I used to do prowler?
Ab Wheel:
3 sets of 10
superset with
Decline Koklyaev Situps: I’m quite positive he didn’t invent these, but I saw him doing probably more weight than anyone else ever, so he can have the name as far as I’m concerned. It’s just situps with a bar held over your body. The bar will be over your head at the top.
just the bar for 3 sets of 10
Messed with my squat form a little as usual. I was sitting more straight downwards and doing that made it feel much better to have the bar sitting in that gap created between the rear delt and the rest of the delt rather than literally on the rear delt (almost behind it, super low position) like I usually do. It felt good though I think. Weight might not have been enough to tell. Regardless I was talking to some people at the gym about my squat. At the bottom, I shoot my hips up whilst the bar stays stationary and then I proceed to use my lower back to hinge the weight up.
I knew this already, but I started thinking more about it and really that means I’m getting zero rebound out of the hole. I am rebounding my ass out of the hole, but my shoulders and the bar are remaining completely stationary, so in reality it’s almost like I was doing a pause squat because the bar is motionless at the bottom for a couple seconds. Not the best. Gotta be said.
I really want you to figure out your squat. For what it’s worth, your squat style looks pretty similar to one I normally see from really big 300+ guys like Derek Kendall. Your squat style actually looks really damn similar to his, but he’s 339lbs lol.
[quote]spar4tee wrote:
I really want you to figure out your squat. For what it’s worth, your squat style looks pretty similar to one I normally see from really big 300+ guys like Derek Kendall. Your squat style actually looks really damn similar to his, but he’s 339lbs lol.[/quote]
I need to get something figured out. I cannot imagine how people squat 600lbs at my bodyweight. It just doesn’t make sense to me.
I found Derek Kendall’s personal youtube channel just the other day. I had no idea he had so much pressing strength too. Amazing bench press training videos and one of him doing seated military press with fucking 455 for a double…
[quote]csulli wrote:
[quote]spar4tee wrote:
I really want you to figure out your squat. For what it’s worth, your squat style looks pretty similar to one I normally see from really big 300+ guys like Derek Kendall. Your squat style actually looks really damn similar to his, but he’s 339lbs lol.[/quote]
I need to get something figured out. I cannot imagine how people squat 600lbs at my bodyweight. It just doesn’t make sense to me.
I found Derek Kendall’s personal youtube channel just the other day. I had no idea he had so much pressing strength too. Amazing bench press training videos and one of him doing seated military press with fucking 455 for a double…[/quote]
Yeah lol. Dude’s about as strong as they come. Did you see his 765 front squat?
[quote]spar4tee wrote:
[quote]csulli wrote:
[quote]spar4tee wrote:
I really want you to figure out your squat. For what it’s worth, your squat style looks pretty similar to one I normally see from really big 300+ guys like Derek Kendall. Your squat style actually looks really damn similar to his, but he’s 339lbs lol.[/quote]
I need to get something figured out. I cannot imagine how people squat 600lbs at my bodyweight. It just doesn’t make sense to me.
I found Derek Kendall’s personal youtube channel just the other day. I had no idea he had so much pressing strength too. Amazing bench press training videos and one of him doing seated military press with fucking 455 for a double…[/quote]
Yeah lol. Dude’s about as strong as they come. Did you see his 765 front squat?[/quote]
Yea etwade picked that up too. It’s just absurd.