FF nice work…
way to make some serious gains.
kmc
Thanks fellas!
soldog, I was going to post a 6 month review of my goals anyway so here goes.
Bench: at least 30lbs(out of 70lbs target gain) since January
Squat: 60lbs(140lbs target)
Deads: 455 unchanged* (50lbs target)
Press: 165 unchanged* (30lb target)
BW: 186 unchanged, BF% unknown, but definitely leaner
*My deads and press are probably better than the above numbers but I haven’t trained them as I should to realize any appreciable gains. I will further de-emphasize them the next 3 months as I find they mess with my recovery when pushing the bench and squat.
More importantly, I am discovering what works for me and how to stop from running myself into the ground. I still feel confident about achieving most of my goals for the year.
As far as body recomposition, I keep messing up by eating too much carb, ice cream especially. Hopefully I can get my act together second half of the year.
[quote]formfunction wrote:
LittleStrick wrote:
FF- Nice to see you tearing it up. Those bench PRs are really sweet. I have no doubt that you’ll pop 315# and more by year’s end…
Thanks LS.
Not sure of more but it will be nice to get to what your current bench is by Dec. But by then you’ll probably be at 365 and the chasing continues…oh well[/quote]
Actually, I have an advantage. I used to do 320#. So I am just going over old ground. That usually moves faster. I strongly expect a slowdown soon.
365# huh? I am aiming for 350# by years end. At the rate you are going, I will be the one doing the chasing.
Squat Sessions 60 - 65
warm up omitted, just working sets
SS #60: June 4
6 X 2 X 265
SS #61: June 7
6 X 4 X 265
SS #62: June 9
6 X 2 X 265
SS #63: June 12
3 X 5 X 265
2 X 4 X 265
1 X 2 X 265
** Session was supposed to be 6 X 5 X 265 but I missed a rep on the 4th set, and it was downhill from there
SS #64: June 14
6 X 2 X 265
SS #65: June 17
1 X 6 X 265
1 X 5 X 265
1 X 4 X 265
3 X 3 X 265
** 6 X 6 X 265 day. Just didn’t have it mentally and physically.
I am almost 2/3 into my 100 squat sessions goal but my last 2 heavy sessions have been disappointing. There is a lot going on right now for me outside training so I understand why to a degree. I think I may also have lost some strength. Back in March during my Smolov Base program, I had a memorable session with 7 X 5 X 265.
Will be taking the next 4 days off as I have a short trip coming up. Monday, I will try to battle 5 x 5 X 275, that should give a good pointer about my real strength level, and how to program my remaining sessions.
35 more to go. I really need to make them count.
June 24 @ the gym
Mobility drill
A) Conv Deadlift
1 X 5 X 135
1 X 5 X 225
1 X 2 X 325
1 X 1 X 415
1 X 1 X 465 /** pulled it full ROM but couldn’t hold it past 0.00001sec. My grips suck
ditched the lynx grips then
1 X 1 X 475 PR!!!
B) Rack deads off curling station
4 X 3 X 315 ** my grips really suck!!!
C) Pull-up/Chin-up: about 25 BW reps in total.
D) Lying curls…been a while I did direct work for my hammies
E) Face pull: 3 sets x some embarrasing poundage.
Never broken anything over 455 off the floor for deads so I am really happy. The 505 pull by end of year suddenly didn’t look impossible for the 3 secs or so that I held 475. I will be the first to admit that the 475 will get at least 2 red lights at a meet since I couldn’t hold it too long. But I am going to count it and you can sue me if you don’t like that I do.
By the way, that’s 2.5401069 X BW this AM.
My grips still suck though. Time to go take some orders from General Meat.
FF
Looking good, that is a BIG deadlift.
Nice work.
The one thing I have is a decent grip- judo and work take care of that.
I don’t use straps, or very rarely will I use them
Here is some stuff, I do I no longer need to directly train grip-
snatch grip deads.
Kroc rows
I do allot or did allot of hanging leg raises
and years ago- I did pull ups while holding tennis balls-
put the balls on top of the bar
nice work
kmc
Thanks kmc.
I am trying to imagine doing pull-ups while holding a tennis ball…I think you’ve must have spent too much time with those guys at the FDR park doing barbarian pull-ups…lol
Really nice PR on the DLs FF.
Grip is one of my issues too.
Squat Sessions 66 - 69
warm up omitted, just working sets
SS #66: June 21
4 X 6 X 230
SS #67: June 23
5 X 5 X 245
SS #68: June 27
6 X 4 X 260
SS #69: June 29
8 X 3 X 275
Today’s session was originally scheduled for tomorrow but training may not make it into the rotation tomorrow.
8 X 3 X 275 was surprisingly easy given how stressful my weekend was. I can confidently say I am back to my post-Smolov 325 1RM. What is not so good is that the last 30 or so squat sessions of the last 3 months seemed wasted as far as strength goes. I can give a 1001 reasons for this but the bottom-line is the bottom-line.
That is why the idea of putting 135 on my back and doing one set of 10 every single day in July to complete my 100 squat sessions doesn’t appeal to me. I need something that’s going to boost my 1RM by 50# over the next 30 sessions.
It can be done. I just need to follow a good plan, be smart especially with recovery, and be patient enough not to overdo things.
Be smart and patient. I need to write it again to underscore its importance.
Part of the execution phase of the planning process is periodic evaluation of the results you’re getting. If the desired results aren’t being obtained, change the process, re-evaluate, and if the desired results are being obtained, lock in.
Uh, try something different and see if it works for you.
Squat Sessions 70 - 73
warm up omitted, just working sets
SS #70: July 2
Squat: 6 X 6 X 240
Conv. Deads: 1 X 1 X 405
SS #71: July 6
Squat
1 X 5 X 240
5 X 5 X 255
SS #72: July 8
Squat
1 X 4 X 240
1 X 4 X 255
4 X 4 X 270
Speed Deads(Deficit; 35s)
6 x 3 X 265
SS #73: July 10
1 X 3 X 240
1 X 3 X 255
1 X 3 X 270
3 X 3 X 285
Managed to get these in while I was away. Didn’t keep track of the upper body work I did. That should stop from today when I start putting my plan for the next 2/3 months to work.
Half the year gone already, time to get serious.
Good to see you back FF! Nice pulls.
[quote]SteelyD wrote:
Good to see you back FF! Nice pulls.[/quote]
Thanks SD.
Squat Session #74: July 13
A) Back Squat:
1 X 5 X 135
1 X 5 X 185
1 X 5 X 225
6 X 6 X 250
B) Bench Press
1 X 10 X 135
5 X 5 X 185
- bench alternated with deads
C) Conv. Deads:
1 X 5 X 135
1 X 4 X 205
1 X 3 X 275
1 X 2 X 345 * first rep with clean grips; PR I think
1 X 1 X 385
1 X 1 X 420
D) Others
Arms
Abs
Calves
Foam Rolling.
Still recovering from all the long travel Saturday so squats and deads felt heavier than they should. I have the next 2 days off from training so I should recover in time for Thursday’s session.
Current plans below:
Each Cycle
Day 1: 6x6 Squat, Bench, Heavy Deads
2 days off
Day 2: 5X5 Squat, Overhead Press, Chin/Pull-up
2 days off
Day 3: 4x4 Squat, Bench, Speed Deads
2 days off
Day 4: 3X3 Squat, Overhead Press, Chin/Pull-up
2 days off
Rinse and Repeat Cycle
Other accessory works: calves, abs, arms, lying leg curls, face pull, plate pinches, and mobility
** Plan is to do at least 3 of these every training day after the main stuffs or at a later session same day, or on the first off day when necessary.
Also low intenisty/NEPA cardio on off days
Off days may not always be 2. Depending on recovery and schedule, I may either take 1 or 3 if 2 won’t be feasible.
Poundages below:
Squat: The current cycle I started today should have me squatting 6 X 6 X 250, 5 X 5 X 265, 4 x 4 X 280, 3 X 3 X 295 the next 10 days. I will be adding 10 pounds every cycle and adjust volume accordingly.
Deads: 2 deadlift sessions every 12 days. One heavy, one speed. Heavy pulling will have me adding 15 pounds every 12 days. Did 420 X 1 today so next heavy deads will be 435 X 1. Next Speed deads should be 6 X 3 X 275. Will add 10 pounds every 12 days.
I should be on this till progress stops, hopefully after 495 X 1
Bench and Overhead Press: Starting low as far as these are concerned; I need to let the pain in my left forearm disappear. Bench started with 5 x 5 X 185 while OHP will start at 5 X 5 X 100. I will be adding 5 pounds to both every session until progress stops, then adjust.
Chin/Pull-up: Will be starting with 5 X 5 X BW and add 5 pounds every session. I have never really monitored my progress on these before. Time to start.
I am shooting for at least 6 cycles, at least with the squat. Every other thing is expendable.
Great job, FF! Really nice pulls. Only 26 more to go on the squat sessions?
[quote]LittleStrick wrote:
Great job, FF! Really nice pulls. Only 26 more to go on the squat sessions?[/quote]
Thanks LS.
Yep…about a quarter to go. The challenge is to make them count.
Squat Session #75: July 16
A) Standing Press: 5 X 5 X 100
*power-cleaned 13 of the 25 reps. I think this warmed and woke me up
B) Back Squat:
1 X 5 X 135
1 X 5 X 185
1 X 5 X 235
5 X 5 X 265
- alternated squat and pull-up
C) Pull-up
5 X 5 X 195(BW + Extras)
D) Others
Seated calf raises
Lying leg curls
Bicep curls
Abs
Plate pinches
**not a lot of effort went into these
I was happy just to show up today. It was a major effort getting up at 0530 to go to the gym. First, my sleep was interrupted at least 3x with lower back spasms. I really need to pay attention to what I do outside the gym as far as my back is concerned.
Also, I have been really tired and constantly feeling like I am coming down with something since I returned from an amazing vacation. This morning, it was the closest I felt to being ill in a long time, but somehow I manage to convince myself the session had to be done.
We’ll see how I feel the next few days.
Nice work FF.
kmc
[quote]kmcnyc wrote:
Nice work FF.
kmc[/quote]
Thanks kmc…just trying to be like you.