How’s the hip flexor doing?
[quote]Moltobasso wrote:
How’s the hip flexor doing?[/quote]
It’s getting better! I found out that if i stretch them between warm up sets of Squats they don’t hurt at the working set.
Thanks for asking brotha!
No problemo. Yeah, that’s a great idea. I’ve been doing the couch stretch for about 3 minutes per side every day, and it feels fantastic afterwards.
Thursday 01 August 2013
1.Squats: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x5/135 , 1x5/170 , 1x5/190
2.Bench: 1x10/bar , 1x10/65 , 1x10/95 , 1x10/115 , 1x5/135 , 1x5/155 , 3x5/185
3.Dead-Stop Meadows Row: 1x8/25 , 1x4/45 , 1x4/65 , 1x4/75
4.Dead-Stop Dumbell Row: 1x15/70 , 3x10/80
5.Dumbell Pullover: 1x12/35 , 1x12/55 , 1x8/80 , 1x15/70
6a.Barbell Shrugs: 1x10/135 , 1x10/155 , 3x10/175 (On each rep, pause and flex at the top for 2 seconds)
6b.Barbell Rollout: 5x5
Squats were hard. My form was very bad at the last rep.
Bench was explosive but a bit tough on the last reps.
I started with Meadows Row for back but my left elbow and wrist got pain, maybe because of the thick grip, so i switched to Dumbell Rows. I do most of the rowing exercises Dead-Stop to develop explosiveness.
Pullover did not feel good so i did less sets than i was planning. I wanted to do 2-3x15/70.
Shrugs were easy on traps but hard on my grip.
Ab Rollouts were easier than last time, but i am not doing full reps because i lose tightness after a point and my low back starts to hurt.
Saturday 03 August 2013
1.Squats: 1x5/bar , 2x5/65 , 1x5/95 ,1x5/135 ,1x3/155 , 1x2/175 , 1x5/200
2.Military Press: 1x10/bar , 1x5/65 , 1x5/95 , 1x5/110 , 2x5/130 , 1x4/130
3.Deadlifts: 1x5/165 , 1x5/205 , 1x5/250
4a.DB Bent-Over Rear Delt Raise: 1x15/35 each arm , 2x25/60 each arm
4b.Dumbell Curls : 1x10/15 each arm , 2x10/25 each arm
5a.Rope Face Pulls (1’’ peak hold): 2x10/110
5b.Rope Hammer Curl : 2x8/110
6a.Rope Face Pulls (1’’ peak hold): 2x10/110
6b.1-Arm Machine Preacher Curl: 1x12/35 each arm ,drop set: 1x8/45 -1x12/35 each arm
7a.Barbell Rollout: 3x10
7b.Dumbell Cuban Press: 3x10/5 each arm
Squats were hard and form was neither bad or good.
My triceps were sore, i think from pullovers , so my Press was harder than it normally is. Even though i got 5 reps on the first 2 sets and i am really happy about it. I ll keep the same weight next time and get 5 reps at all sets.
Deadlifts were easy once more. I am always using a double overhand grip . I wonder sometimes how much more i could lift wih a mixed grip, but i won’t change it cause i need grip and forearm strength.
Rear delts and biceps got a great pump.
Rollouts had a bit more ROM than last time and they killed my core!
Cuban Press was easy.
I just decided to write down my goals here, to keep me from getting side tracked on the way , make a plan for them and be even more disciplined and motivated in order to achieve them.
In 4 years from now i will :
1.Squat : 1x5/440
2.Bench : 1x5/330
3.Deadlift : 1x5/550
4.Military Press : 1x5/270
5.Pull up : 1x5/BW +BW in iron hanging from my waist , 1x30+/BW
Have at least a 20 inch muscular, strong neck
Run 100m sprint in less than 11 seconds
Run 400m sprint in less than 52 seconds
Have a vertical jump of 35+ inches
Have the flexibility to achieve full splits and do a full roundhouse kick at head height without even warming up.
Be at least 200 pounds with 8-10% bodyfat
In 1 year from now i want to:
1.Squat : 1x5/330
2.Bench : 1x5/260
3.Deadlift : 1x5/440
4.Military Press : 1x5/200
5.Pull up : 1x5/BW+90lbs hanging from my waist , 1x20+/BW
Have a bigger and stronger neck.
Run 100m sprint in less than 12 seconds
Run 400m sprint in less than 55 seconds
Have a 30+ inch vertical jump
Have the flexibility to achieve full splits and do a full roundhouse kick at head height.
Be at least 175 pounds with 8-10% bodyfat
Also in 4 weeks from now i want to:
Squat: at least 1x5/200 easily with perfect form
Bench: 1x5/200 easily with perfect form
Deadlift: 1x5/265-285 with perfect form
Military Press: at least 1x5/140 easily
Be able to do at least 10 reps of full kneeling Barbell Rollouts.
Have good flexibility and be able to do a full roundhouse kick at chest height with no warm up.
Gain at least 1 more pound.
I want to achieve all this without belts,straps,wraps or any of that other shit, so i will never use them in training.
Deadlifts will be with a double overhand grip.
Generally i want to be healthy and not get injured from too much weight too soon or shitty form, so i will take my time and i will try not to do anything stupid.
I’ll change the sets and reps on Squats from next week to work more on my form and have a bit more fun while training. I will do the 5/3/1 SVR Training from Jim Wendler’s Beyond 5/3/1 but i will run the cycle in two weeks instead of 3 and with deloading in between.
The basic set up is:
Workout A
Squat: 5/3/1
Bench: 3x5
Assistance Work
Workout B
Squat: 5x5 with 80% of training max
Military Press: 3x5
Deadlift: 1x5
Assistance Work
Alternate between A and B, 3 times per week.
My estimated Squat 1rm is 220. 90% of that is 200, so 200 lbs will be my training max.
The complete plan for Squats is:
WEEK 1
Monday
Squat: 1x3/140 , 1x3/160 , 1x3+/180
Wednesday
Squat: 5x5/160
Friday
Squat: 1x5/130 , 1x5/150 , 1x5/170+ , 1x5/150 , 1x5/130+
WEEK 2
Monday
Squat: 5x5/160
Wednesday
Squat: 1x5/150 , 1x3/170 , 1x1+/190 , Joker Sets: keep working up for 3-5 additional singles. Attempt a new max if i feel good.
Friday
Squat: 5x5/160
Stopping Points on PR sets even if i can do more:
3’s: 8 reps
5’s: 10 reps
1’s: 5 reps
I will run this cycle twice in August adding 10 pounds to everything the second time.
Dealifts fit in nicely because i will be doing them on the deloading Squat days, so i will have the energy to do them with intensity.
Any feedback or advice would be awesome!
I don’t think there’s anything wrong with that kind of routine. I do think though that you may be over thinking it. I think you could get a lot out of completing SL or SS, maybe moving on to Madcow or TM. I’m not saying this won’t work, I just think you could make better progress doing the latter 
Monday 05 August 2013
1.Squats: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x3/140 , 1x3/160 , 1x5/180
2.Bench: 1x10/bar , 1x10/65 , 1x10/95 , 1x10/115 , 1x5/135 , 1x5/155 , 1x5/175 , 3x5/190
3.Dead-Stop Dumbell Row: 1x8/45 each arm, 1x8/60 each arm, 3x8/80 each arm
4a.DB Bent-Over Rear Delt Raise: 1x15/35 each arm , 4x25/60 each arm
4b.Barbell Rollout: 5x8
Squats were easy and my form was great even at the last set. My hip flexors almost didn’t got any pain today.They hurt only at the first 3 sets, but not as much as other days.
Bench was hard, especially the last reps, but i believe i can do more.
Rows were easy and explosive.
Rear delts got a great pump but the last 5 reps at the last 2 sets were ‘‘hang and swing’’ reps.
Rollouts are getting better, i am starting to get even more ROM.
I spained my left ankle at BJJ training so i won’t train calves this month to let it heal completely.
[quote]Moltobasso wrote:
I don’t think there’s anything wrong with that kind of routine. I do think though that you may be over thinking it. I think you could get a lot out of completing SL or SS, maybe moving on to Madcow or TM. I’m not saying this won’t work, I just think you could make better progress doing the latter :)[/quote]
Yeah man, you are right, i am overthinking it. But i am just too stubborn to follow a program that almost everyone else follows or have followed. I always want to follow my own way. Maybe it is wrong but that’s just how i am.
Also Madcow and The Texas Method follow heavier percentages so i won’t be able to work as much as i want on my form.
Anyway, thanks for the advice.
Maybe if it doesn’t work well i’ll consider following Madcow or The Texas Method…
Wednesday 07 August 2013
1.Squats: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x5/135 , 5x5/160
2.Military Press: 1x10/bar , 1x5/65 , 1x5/95 , 1x5/110 , 3x5/130
3.Deadlifts: 1x5/145 , 1x5/190 , 1x5/255
4.Pullups: 6x6/bw+20lbs (first 2 sets were done with shoulder-width pronated grip, next 2 with shoulder-width supinated grip and the last 2 with close neutral grip)
5a.Dumbell Shrugs: 1x10/40 each arm , 1x10/55 each arm , 3x10/80 each arm (On each rep, pause and flex at the top for 1 second)
5b.Barbell Rollout: 5x9
Squats were easy and felt great. I rested about 90’’ between sets and i got a nice pump in my quads and glutes. My form was very good.
Military Press was very hard. The last rep was slow, it took me something like 3’‘-4’’ to lift.
Deadlifts were easy as always and my form was great. But at the last rep my grip kinda failed, it started to open but i completed the rep without the bar falling from my hands.
Pullups were easy. I am gonna progress slowly on them because i don’t want to stall quickly. I will add 1 rep per set every time i do them and when i will do 6x10/bw+20 i will add 10lbs and start all over again.
Shrugs were easy too. I didn’t even feel my traps working. I should have used more weight. The most heavy dumbells at the gym are 90lbs. I am gonna shrug with them next week and then switch again to barbell shrugs.
I am getting better at rollouts every time i do them and i already feel that my abs are stronger!
The only negative is that i lost 2 pounds from the 5 that i gained, so now i weight 168. Maybe its because i increased my training at martial arts and i am eating the same as before. I hope that those 2 pounds could be water weight because i look both a little bigger and more cut than before.
Nice OHP man, wish I had that
[quote]Moltobasso wrote:
Nice OHP man, wish I had that[/quote]
Thanks! From what i saw in your squat video, you have a nice home gym so you will press much more than that in no time!
Gosh I hope so. I haven’t pressed in a while, so it should do pretty well I think. SS type training really seems to work for it
Friday 16 August 2013
1.Squat: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 1x5/130 , 1x5/150 , 1x7/170 , 1x5/150 , 1x10/130
2.Bench: 1x10/bar , 1x10/65 , 1x10/95 , 1x10/115 , 1x5/135 , 1x5/155 , 1x3/175 , 3x3/195
3.Dead-Stop Dumbell Row: 1x8/45 each arm, 1x8/60 each arm, 3x10/80 each arm
4a.DB Bent-Over Rear Delt Raise: 1x15/10 each arm , 1x15/20 each arm, 1x15/30 each arm, 2x30/60 each arm
4b.Barbell Rollout: 5x10
5a.Rope Face Pulls (1’’ peak hold): 2x15/80
5b.One-Arm Rope Hammer Curl : 2x12/30
Easy Squats with great form.
Tough Bench with good form.
Easy Rows.Heavier dumbells were taken so i did more reps than last time with the same weight.
Rear delts got a great pump. Higher rep face pulls feel nice.
Rollouts had good but not full ROM.
Forearms and biceps got a nice pump from the Hammers.
Monday 12 August 2013
1.Squats: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x5/135 , 5x5/160
2.Military Press: 1x10/bar , 1x5/65 , 1x5/95 , 1x5/110 , 3x2/135
3.Deadlifts: 1x5/150 , 1x5/215 , 1x5/260
4a.DB Bent-Over Rear Delt Raise: 5x20/30 each arm
4b.Barbell Rollout: 5x8
Most shitty training session ever. I got into a street fight last night and i couldn’t sleep from the adrenaline. I finally managed to sleep at the wrong time for 2 hours, i woke up and realized i was late, so i went immediately to the gym without eating breakfast to catch up my schedule.
Squats felt really heavy and my form was not as good as other workouts.
Military Press just wouldn’t go up after the second rep.
Deadlifts were not easy and i was not focused. My form at the work set was not good.
Rear delts got an average pump.
Rollouts were almost full ROM. That was the only good thing at this workout.
I didn’t feel like doing any arm work.
Generally i felt weak and was dizzy the whole workout.
Wednesday 14 August 2013
1a.Squat: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x3/135 , 1x5/150 , 1x3/170 , 1x5/190 , Joker Sets: 1x1/200 , 1x1/210
1b.Bench: 1x10/bar , 1x10/65 , 1x10/95 , 1x10/115 , 1x5/135 , 1x3/155 , 1x3/175 , 3x3/195
1c.Dead-Stop Dumbell Row: 1x8/20 each arm, 1x8/30 each arm, 1x8/40 each arm , 1x8/50 each arm , 1x6/60 each arm , 1x4/70 each arm , 1x4/80 each arm, 4x6/90 each arm
2a.Pullups: 6x7/bw+20lbs (first 2 sets were done with shoulder-width pronated grip, next 2 with shoulder-width supinated grip and the last 2 with close neutral grip)
2b.Barbell Rollout: 6x8
3a.Dumbell Shrugs: 1x5/50 each arm , 1x5/70 each arm , 3x10/90 each arm (On each rep, pause and flex at the top for 1 second)
3b.DB Bent-Over Rear Delt Raise: 1x15/15 each arm , 1x10/25 each arm , 3x15/35 each arm
3c.Close Grip Bench: 1x10/95 , 1x5/115 , 3x8/135
3d. Alternating Dumbell Hammer Curls: 1x10/10 each arm , 1x10/15 each arm , 3x15/20 each arm
I did not have much time so i had to superset and giant set everything. It was challenging and fun.
Squats were awesome.
Bench was tough again and couldn’t get a 4th rep.
Rows were good.
Rollouts did get good ROM but less than last time. I don’t know why.
The last giant set gave me a good pump.
I think about changing everything to 5/3/1 SVR and run a cycle in two weeks as i do with Squats.
I won’t train the rest of the week to recover a bit and i 'll start hopefully fresh on Monday.
Haha, how’d you get into a street fight? And I guess, how’d it go?