not really feeling great today…
friday-june-1-2012
olympic ATG squats
barx10
135x5
185x2
225x2
265x5
265x5
265x5
pause squats
225x8
225x8
SLDL
185x8
185x8
185x8
Friday June 1st,2012
Olympic ATG squats
135x5
185x5
225x5
225x3
225x5
225x5(makeup set for the two lost reps)
Pause squats
195x8
185x8
Stiff Leg Dead Lift
155x8
155x8
155x8
Leg Curls with bands (4sets of 15)
Sunday-June-2-2012
standing overhead STRICT press
135x8
close grip bench
185x10
185x10
185x10
barbell front raises
75x8
75x8
75x8
face pulls with green band
3 sets of 15
pushdowns with bands
4 sets of 25
reverse curls with bar
3 sets of 12
called it a day… time to eat
My squat day was the same as PCs. Didn’t get the chance to do OHP due to family circumstances. Proud of PC. For killing it nonetheless.
Saturday June 3rd, 2012
Standing OH Press
95x15
Close Grip Bench
115x10
115x10
115x10
Barbell Front Raises
Barx8
Barx8
Barx8
Face Pull Downs (Green Bands)
3 sets of 15
Pushdown with bands
4 sets of 25
Reverse Curls with Bar
3 sets of 12
After I left I got offered alcohol and rightfully declined. Felt great about myself came home ate a great meal. What better of a day can you ask for?
Sorry to hear about your loss man; grandmothers are the best!
Thanks mosley, Godfather CONGRATS!! And Tech-Junkie thank you a ton!
Monday-June-4-2012
speed pulls raw no belt double overhand hook grip
barx10
135x5
225x3
300x1
300x1
300x1
300x1
300x1
3" deficit DL, no belt double overhand hook grip
335x8
335x8
barbell split squats
100x8
100x8
bodyweight for 15
Barbell Rows
185x8
185x8
185x8-10 sec rest between sets and way too light
shrugs
245x20
245x20
135x20
various pulldowns with bands
What’s your best advice on going from a 315x5 - > 405 deadlift ASAP and 225x5 squat → 315 squat ASAP?
Then from there,315->405 squat, and 405->495 deadlift.
I’m very motivated and am a beginner; want to hit the 4 & 5 plate : D
I was thinking Madcows until 315squat/405deadlift then I would do Smolov for Squats, with heavy shrugging+rowing to keep my back work up 1x a week?
[quote]Ethan7X wrote:
What’s your best advice on going from a 315x5 - > 405 deadlift ASAP and 225x5 squat → 315 squat ASAP?
Then from there,315->405 squat, and 405->495 deadlift.
I’m very motivated and am a beginner; want to hit the 4 & 5 plate : D
I was thinking Madcows until 315squat/405deadlift then I would do Smolov for Squats, with heavy shrugging+rowing to keep my back work up 1x a week?[/quote]
And also Reg Park’s system, right?
I stayed with PC up until the accessories. My big ass can’t hardly do split squats lol. I cut my shrugs short but did a few sets of band pull aparts. I wish I could learn to hook grip but, it blows lol. My sets were double overhand but, I went to a mix grip on my last rep on deficits.
Very proud of everyone’s work and how well we all just rolled through things! We had three groups rolling through it. Godfather and Owens were a group. PC and I were a group. Mrs. PC and my cousin were a group. Everyone is getting stronger!
Ethan-PC is much better at giving advice but, I’ll throw my two cents in until he can respond. As a beginner, you don’t have to stress so much about programming and making sure things are perfect. If you just get in the gym, train your ass off, and maybe bring up some weak points, the results are going to come. Both programs listed have been proven to work (at least according to most people.) I feel like it is at least worth mentioning 5/3/1 if you do have to have a program laid out. Wendler is a big bastard and strong as hell lol. Very simple to follow as well. Anyhow, get in the gym and kill it! Best of luck!
[quote]Ethan7X wrote:
What’s your best advice on going from a 315x5 - > 405 deadlift ASAP and 225x5 squat → 315 squat ASAP?
Then from there,315->405 squat, and 405->495 deadlift.
I’m very motivated and am a beginner; want to hit the 4 & 5 plate : D
I was thinking Madcows until 315squat/405deadlift then I would do Smolov for Squats, with heavy shrugging+rowing to keep my back work up 1x a week?[/quote]
This may not be what you want to hear but here it is…TRAIN LESS EAT MORE!!! DO NOT OVER TRAIN!!! Alternate, one week heavy pulls and heavy squats, nxt week heavy squats speed pulls, do not pull heavy every week and do not go over 90% of your max for singles…if you go over 90% you are TESTING your strength not BUILDING strength, Make sure to do a different variation of the deadlift every time you do a heavy pulling session, pull from deficits, do rack pulls, reverse band, against chains, also pull opposite stance some, for example if you are a conventional puller bring up your sumo and your conv. DL will follow and vice versa…Also bring up your olympic squats and watch your deadlift go up! Follow my thread and watch and learn, also check out my good friend adam hires and hulk training systems he can customize a program for you and he is legit, he DL and squats over 800 raw at 242, totals 2,000+, tell him VAG recommended you, (as in vagina) lol its an inside joke! Good luck!
wednesday-june-6-2012
Bench-raw no wraps
barx10
135x5
135x5
185x3
185x3
225x2
260x3
260x3
260x3
260x8
Floor Press-raw no wraps
260x3
205x8
205x8
205x8
JM Press
105x10
105x10
105x10
105x10
105x10
pushdowns band
5 sets of 20
BB Curls
95x10
95x10
95x10
95x10
band curls
fig ill throw up a pic of me at 205 now, strength is coming back nicely and weights are moving fast!
Looking thick man. especially the arms and delts. Putting up some heavy weight as well. Represents our state well. lol
Flat bench
Barx10
135x8
135x5
185x3
225x3
260x3x3
260x9
Floor press
135x10x3
Lost all power between bench and floor press lol guess my chest isn’t use to the work and we had a break between the two to let the other groups bench
The rest of my training went like PCs
[quote]Spidey22 wrote:
Looking thick man. especially the arms and delts. Putting up some heavy weight as well. Represents our state well. lol[/quote]
Thx brotha! More thickness and bigger weights to come , this I promise
Friday-June-8-2012
ATG Olympic Squats-no belt no wraps
barX10
135X5
135x5
245x5
275x2
275x2
275x2
275x15
pause squats
235x10
235x10
SLDL double overhand grip
185x8
185x8
185x8
Ive been slacking lately with posting my logs, but im back now, and plan to keep this thing up to date.
here we go
Friday June 8th
ATG Olympic squats - no belts, no wraps
bar x 5
135 x 5
185 x 5
225 x 3
245 x 2
245 x 2
245 x 2
245 x 5
Pause Squats
205 x 10
205 x 10
SLDL Double overhand
135 x 8
155 x 8
135 x 8
ATG OLY Squats
Barx10
135x5x2
245x5
275x2x3
275x20
10 minutes of bitching and complaining from myself over how bad that sucked
Oly pause squats
235x10
5 minutes of bitching
235x10
5 minutes of bitching
SLDL
185x8
3 minutes of bitching
185x8
Bitched the rest of the night lol
everyone looked great guys! gotta keep the intensity high!