Congratulations on completing all 100! That is a hell of a feat!
Also on the 80# increase. I have no doubt you will nail the 405#.
Thanks Sol…but that’s a 10 months period…10 months and 1 week to be precise.
[quote]formfunction wrote:
Thanks Sol…but that’s a 10 months period…10 months and 1 week to be precise.[/quote]
my bad - I can’t count.
Still impressive!
Congratulations on #100. Nice work on the 345#!
That sqaut looked deep, below parrallel. Very nice work and congrats on the progress and meeting your 100 squat session goal.
Jack.
plent deep, good work
Thank you guys! You guys keep me motivated by the numbers you put up.
I just typed a long post and lost it so I 'll have to type some of it again…ugh
I had to go to the gym this evening 'cos I couldn’t finish my session at home this morning. I was supposed to start 5/3/1 Cycle 2, Wave 1 for deads.
mobility, foam rolling
A) Conv. Deads
135 X 5
225 X 5
295 X 2 (decided to test my 1RM here)
365 X 1 (PR for clean grips, I think. Green light to test MAX)
425 X 1
475 X 1 (tied PR but MUCH better because I held it this time)
495 X 6-9 inches off the floor (5 plates PR…lol)
375 X 5 (5/3/1 Cycle 2, Wave 1)
315 X 10 singles(25 secs rest btw singles, no way I was doing BBB tonight)
B)Kroc Rows: 70 X 20
C)Hyperextension: 3 X 10 X BW
D)Abs
Really happy with the deads 'cos I fully owned the 475 for the first time. When I pulled it in June, I barely held it for 3 secs. I knew there was a good chance 495 wasn’t going up but I tried it anyway. Felt good to break it off the floor for a few inches without majorly straining myself. As long as I train the right stuffs intelligently, 505 can still be mine before the end of the year.
For the Squats and Deads today, I will have a smile on my face when I go to bed.
Way to go. Time to celebrate. Good form, too. On to the next goal.
FF
Great work!
congrats on the 100 squat sessions- your squat looked plenty deep
and awesome pull!!!
kmc
Thank you hel and kmc
Oct 9
A)Standing Press
1 X 10 X 65
1 X 5 X 85
1 X 5 X 105
1 X 5 X 125
1 X 4 X 150 (missed the 5th rep)
B)Back Squat
1 X 10 X 135
1 X 6 X 185
1 X 6 X 215
4 X 6 X 245
C) Lateral Raises with pink DBs
D) Some BW Chins
E) Some Calf Raises
This session was scheduled for early AM tomorrow until a few hours ago. I thought I should move it to this evening. Big mistake. Maxing out on deads and squat, with not sleeping well for 2 consecutive nights definitely showed.
Anyway, it’s over with but I am not going near anything heavier than a foam roller the next 2 days.
Decided not to run 5/3/1. If I had to restrain myself from doing something I really want to do, then I’m prbably making the right decision. 5/3/1 looks like a program I may ‘retire’ to, so why rush into it when I may not be able to give it the time it needs the first 3 months.
For now, I am running a bastardized Smolov Jr from Squat. Less volume and more rest days.
For my current 1RM of 345, the real Smolov Jr would have me do:
6 X 6 X 240 in Session 1 To 10 X 3 X 325 in Session 12, over 20 days
My lazy-man version will have me do:
4 X 6 X 245 in Session 1 To 3 X 3 X 325 in Session 12, over 35 days.
I would be happy to milk this for 10-15# gain.
[quote]formfunction wrote:
…
For now, I am running a bastardized Smolov Jr from Squat. Less volume and more rest days.
For my current 1RM of 345, the real Smolov Jr would have me do:
6 X 6 X 240 in Session 1 To 10 X 3 X 325 in Session 12, over 20 days
My lazy-man version will have me do:
4 X 6 X 245 in Session 1 To 3 X 3 X 325 in Session 12, over 35 days.
I would be happy to milk this for 10-15# gain.
[/quote]
hell yeah! 10-15#s on your squat in a little over a month! I’m lookin’ forward to reading about it. You’ve got the dedication to do it.
Oct 12
A)Bench
1 X 10 X 135
1 X 5 X 170
1 X 5 X 195
1 X 3 X 225
1 X 1 X 250
4 X 6 x 195
B)Squat
1 X 10 X 135
1 X 5 X 185
1 X 5 X 215
1 X 5 X 245
4 X 5 X 265
C) Conv. Deads
1 X 5 X 135
1 X 5 x 225
1 X 3 X 315 (couldn’t even complete this with clean grips…sad)
1 X 3 X 355
1 X 5 X 395 (probably had 1 or 2 more in the tank)
10 X 5 X 275 (90-100 secs rest btw sets, left me gasping)
D) All kinds of random stuffs
Still in a lull so I’m going to say I am yet to fully recover. Bench particularly felt heavy. I was going for 250 X 5 but there was no way that was going to happen, so I cut it after the first rep. Don’t think what I am currently doing for bench is working, so I am changing direction.
It’s amazing how what I can do with clean grips on the deads is almost a perfect predictor of my strength level for the day. I am going to pay attention to this and probably use it to determine when to test for max on the deads.
Speaking of the deads, I am happy with the 5 X 395 and walked away feeling I had 1 or 2 left in the tank. Decided not to push it today since I did that last week. I will be pushing it next week however, I want at least 5 reps with 415. That should be a PR.
[quote]formfunction wrote:
Thank you guys! You guys keep me motivated by the numbers you put up.
I just typed a long post and lost it so I 'll have to type some of it again…ugh
I had to go to the gym this evening 'cos I couldn’t finish my session at home this morning. I was supposed to start 5/3/1 Cycle 2, Wave 1 for deads.
mobility, foam rolling
A) Conv. Deads
135 X 5
225 X 5
295 X 2 (decided to test my 1RM here)
365 X 1 (PR for clean grips, I think. Green light to test MAX)
425 X 1
475 X 1 (tied PR but MUCH better because I held it this time)
495 X 6-9 inches off the floor (5 plates PR…lol)
375 X 5 (5/3/1 Cycle 2, Wave 1)
315 X 10 singles(25 secs rest btw singles, no way I was doing BBB tonight)
B)Kroc Rows: 70 X 20
C)Hyperextension: 3 X 10 X BW
D)Abs
Really happy with the deads 'cos I fully owned the 475 for the first time. When I pulled it in June, I barely held it for 3 secs. I knew there was a good chance 495 wasn’t going up but I tried it anyway. Felt good to break it off the floor for a few inches without majorly straining myself. As long as I train the right stuffs intelligently, 505 can still be mine before the end of the year.
For the Squats and Deads today, I will have a smile on my face when I go to bed.[/quote]
That a heckuva pull at 186; triple BW around the corner.
nice work, FF.
I don’t think if I could train like that to do all three lifts - at such high percentages
is this a modded Sheiko?
I like that you have indicators- OH squat is mine, or say pullups I can see what is going on for that day of training based on how I do in the OH squat.
Thanks chi-town and kmc. 3xBW deads is a long way from where I am now…that’s 85/90lbs extra with no weight gain.
kmc, I am not running a modded Sheiko…I am bastardizing several programs at the momemt. Squat is modified Smolov jr, Deads is 5/3/1, Bench was 5X5 until yesterday but could be modified Smolov jr by tomorrow. I have also been taking 2 days off after most training day but that may also change.
Oct 14
Bench
1 X 10 X 135
1 X 5 X 165
1 X 5 x 190
4 X 5 X 210
Squat
1 X 5 X 135
1 X 5 X 185
1 X 5 X 205
1 X 4 X 225
1 X 4 X 245
1 X 4 X 265
1 X 4 X 285 (was supposed to do 2 more sets of 285 X 4)
BD Rows
60 X 5
70 X 5
80 X 5
90 X 5
Abs
Never been a fan of early AM sessions but today’s will probably be a new low. I wasn’t expecting a walk in the park, but I had confidence in being able to handle weights under 83% 1RM, for 5 reps and under, without any major stress.
How wrong I was. 210 on the bench felt like 245. My form was off on the squat for the most part. After I unracked for the second set at 285, I stood there for about 10 secs trying to decide whether I should put the weight back or go ahead with the set and risk an injury. I took the easy way out.
I am going to stick with my plan of 1 on, 2 off the next 3 sessions no matter what. If there is aschedule conflict like today, I am going to take an extra day rather than move the session up.
Ok, time for a little review, and wishful thinking, on my goals since this is what this log is about.
Current #s
Standing Press: 165 (probably better but I need to train and peak for it)
Bench Press: 275(I think I have at least 285 in me)
Back Squat: 345 (tested a week ago)
Deadlift: 475 (also tested last week)
BW: 186 BF < 20%
I have made changes to the original timeline I put forth, the revised timeline is below. I believe some of the numbers are quite achievable, and some not quite so. All I can do is use them as motivation to lift heavy for the next few years.
Regardless of what my numbers are by end of Jan 2010, I will be moving to Part 2. I will however revise the timeline again in Oct 2010 if I don’t hit the numbers for at least 3 of the 4 lifts.
The Goals! - Ground Zero (December 2008)
Standing Press - 165
Bench Press - 245
Back Squat - 265
Deadlift - 435
BW:186.5, BF 20% (Hydrostatic)
The Goals! - Part 1 (By January 2010)
Standing Press - 185
Bench Press - 300
Back Squat - 375
Deadlift - 505
BW:180 - 190, BF < 18% (Hydrostatic)
The Goals! - Part 2 (By October 2010)
Standing Press - 205
Bench Press - 345
Back Squat - 435
Deadlift - 545
BW:180 - 190, BF < 15% (Hydrostatic)
The Goals! - Part 3 (By July 2011)
Standing Press - 230
Bench Press - 375
Back Squat - 475
Deadlift - 575
BW:180 - 190, BF < 12% (Hydrostatic)
The Goals! - Part 4 (By April 2012)
Standing Press - 250
Bench Press - 405
Back Squat - 505
Deadlift - 605
BW:180 - 190, BF < 10% (Hydrostatic)
Ah, but a man’s reach should exceed his grasp, or what’s a heaven for?
Browning (not the gun people)
Good luck on your Goals!
[quote]mathineer wrote:
Ah, but a man’s reach should exceed his grasp, or what’s a heaven for?
Browning (not the gun people)
Good luck on your Goals![/quote]
Thanks math! Shoot for the moon…who knows