Bench-55%x150x5x3, 185x5,225x3,255x1,275x1,285x0
Gay. 275 went up pretty smooth. Got 285 about 2 inches off my chest and just bombed. Guess I shouldn’t feel too bad, this is the most weight I’ve ever lifted being this bodyweight [174] and my “normal” grip now is 2-3" outside of close grip now. Did one set of closegrip for 4 at 225 and called it. Still aiming for 295 by the end of the program. Gonna go grub. Ya’ll be good.
295 ain’t nuttin but a peanut, it’s all you bro.
2009 NBA Playoff Thread:
http://www.T-Nation.com/free_online_forum/music_movies_girls_life/2010_nba_playoffs?pageNo=0#bottom
Just found a tidbit.
There are some sprinters, some b-ball, football players who have extra slop hanging on them that they can drop without losing strength or much strength.
I found a cache of info where a couple of guys tested this and a couple who dropped 10% of bodyweight, without a loss in strength gained 10-12% on VJ without additional training.
Another guy dropped 20% of bodyweight ( he was 30% BF ) and gained 25% increase in VJ without any additional training.
The inches add up, and you have to get them from wherever you can.
[quote]tmoney1 wrote:
295 ain’t nuttin but a peanut, it’s all you bro.
2009 NBA Playoff Thread:
http://www.T-Nation.com/free_online_forum/music_movies_girls_life/2010_nba_playoffs?pageNo=0#bottom [/quote]
Thanks bro. I’ll be checking that link shortly.
[quote]djrobins wrote:
Just found a tidbit.
There are some sprinters, some b-ball, football players who have extra slop hanging on them that they can drop without losing strength or much strength.
I found a cache of info where a couple of guys tested this and a couple who dropped 10% of bodyweight, without a loss in strength gained 10-12% on VJ without additional training.
Another guy dropped 20% of bodyweight ( he was 30% BF ) and gained 25% increase in VJ without any additional training.
The inches add up, and you have to get them from wherever you can.[/quote]
This info has somewhat allowed me to de-sandify my vag for the time being. Thanks man.
Box squat-barx10,135x5,185x5,225x5,275x3,315x5,365x1,385x1
Db step-ups-50’sx5,60’sx5
Tonight was another night of me doing whatever I felt like for no real reason. Know I box squatted on Tuesday, but felt like doing it again, so that’s what happened. Starting week 9 come Monday. Ya’ll have a good weekend.
Thanks man. It’s slowly but surely getting there. You decided on your next program yet?[/quote]
Nah because I am an excuse making procrastinating man whore…Just wrote my own to see what i could do strength wise for 3-4 weeks…will hopefully have decided something by then…
Phase 3 Week 1
Floor press-135x10,185x5,225x3x3,205x2x5
B1] DB bench-95’sx7,100’sx6,95’sx7,90’sx9 [supposed to be 3x7,1x10]
B2] Sup grip cable rows-210x3x7,180x10
C1]Rope pulls-3x10
C2]BTN band pulls-3x12
Holy shit floor presses are hard. I was assuming with the limited ROM I’d be going pretty heavy. After the set with 185 I knew that wasn’t happening. The first set of 7 with the 95’s was really smooth, but it tired me out for the 100’s. By the time I got to the 90’s I was trashed. Gonna do lower tonight. I’ll holler.
A1]Snatch grip deads-135x10,185x5,225x5,275x3,315x2x3,2,275x2x5
A2]90/90 stretch
Speed deads-60% 245x8x1
Walking lunges-60’sx3x7
The weight was “easy” on the sgd’s, but my grip gave out on the second set of 315. Was absolutely smoked by the end of the walking lunges. Did one set of the prescribed core work and bounced. Fucking tired ya’ll!
No shit man. My forearms are still sore from Monday night.
[quote]WhiteFlash wrote:
A1]Snatch grip deads-135x10,185x5,225x5,275x3,315x2x3,2,275x2x5
A2]90/90 stretch
Speed deads-60% 245x8x1
Walking lunges-60’sx3x7
The weight was “easy” on the sgd’s, but my grip gave out on the second set of 315. Was absolutely smoked by the end of the walking lunges. Did one set of the prescribed core work and bounced. Fucking tired ya’ll![/quote]
Oh man, I LOVE doing SGDs! They are really humbling, and it really doesn’t allow you to cheat on the motion. Nice job on the walking lunges, another humbling exercise.
Keep rollin bro.
Thanks T. Yeah man, they’re no joke. Today popped down and did a set of 5 1-armed pushups a side, a few sets of 3 explosive pushups, 50 regular pushups, a few more sets of 1-armed and a few sets of explosive. No real rhyme or reason as to why, just felt like it. The whole thing took maybe 10 minutes. The set of 50 was definitely the only “taxing” thing, but nothing was close to failure. More Cressey inspired shenannigans manana. Holler!
HOLY UNNECESSARY PUSH-UP FEST BATMAN! My shoulders are lit up from all those push-ups yesterday. Not gonna be doing that again. Anyway…
Pin Press- 135x5,185x5,225x3,255x3,275x1
B1] D-handle cable rows-225x3x5,210x2x7
B2] DB pushpress-75’sx3x5,70’sx7
C1] Straight arm pulldowns-60x12,75x12,60x12
C2]Lying db tri ext-35’sx2x10
Was supposed to do 10x3 at 50% on the pin presses, but had no idea where to start. Had the pins set about an inch above where my elbows would be 90 degrees. Gonna lower the pins one notch next week and go from there. Also started each rep from the pins, and paused for a two count between reps. It’s probably a combination of Mondays workout and yesterdays push-ups as to why I’m so sore. Gonna do legs manana. Ya’ll be good.
Speed squats-50%x185x10x2
Rack pulls from knees-405x2x5,425x5,385x2x7
C1] Wood chops-3x10
C2] Bulgarian split squat holds-2x30 seconds
Really had no idea where to start with the squats, but since 385 went up on the box last week figured 185 was as good a spot as any. Really liked these, felt like they reinforce proper form. Rack pulls are definitely getting stronger. None of those sets hit failure, but were all tough. Was supposed to superset stretches with the rack pulls but didn’t. Also supposed to do eleveted reverse lunges, but those kill my knees so cut 'em. The split squat holds are pretty tough. Bodyweight’s up, walking around at 176.5.
Phase 3 week 2
Floor press-135x8,185x5,245x4x2,225x2x4
B1] Db bench-100’sx6,95’sx2x7,85’sx9
B2] Sup grip cable row-225x3x7,185x1o
C1] Band rope pulls-3x12,12,? [band snapped!]
C2] BTN band pulls-3x12
Shitty form on the floor presses. Lifted my ass off the floor on the last rep of every set. Was the definition of smoked after these. Lifted after having not eaten in over 4 hours, and it showed. I am absolutely drained right now, but on the bright side my girl’s taking me to dinner so I’m about to slam down a large steak with a side of smaller steak, so that’s a plus. Ya’ll be good, I’ll holler manana.
Pin press-55%x1508x3,185x5,225x3,245x2,255x0
B1] D-handle cable rows-240x3x5,225x7
B2] Db push press-75’sx3x5,70’sx7
C1] Sapd’s-60x2x12
C2] Lying db ext-35’sx2x12
Gohlee my chest is sore from monday. Set the pins a notch lower than last week. 245 went up pretty damn smooth, but when I got to 255 I was smoked. Weighted the bar on the pins for a 2 count between each rep. I’m drained right now. Got a shit ton of reading to do manana for school with finals around the corner, so getting up early and am gonna squeeze in the session when I feel confident in the work done. Ya’ll be easy. GO ROCKETS!!!
Speed squat-55%x185x8x2,225x3,275x2,295x2,315x2
Rack pulls-405x2x5,385x7
Wood chops-2x10
BSSH’s-2x30sec
Halfway through the speed squat sets felt a twinge in my inner right knee. The strength was there to go heavier than 315, but decided not to push it. Used a different bar for the rack pulls. Didn’t like it. Was slick with almost no knurling. Knee was too goofy to do the reverse lunges, so finished what was needed and bounced. As I type the pain in my right knee is still here, which is a little concerning ‘cause it hasn’t been even 3 months yet. Probably just being a girl and it’ll go away in a coupla’ days. Ya’ll be good.
Phase 3 Week 3
Db inc-50’sx10,75’sx8,105’sx4x3,100’sx2x5,4
B1] Weighted push-ups [pause on floor]-2 platesx7,5,5,5
B2] Supcable rows-180x10,240x3x5,220x7
BTNBP’s-3x12
Went one day ahead of schedule. Been having some problems lately and just needed to vent through the weights. The 105’s felt pretty good, maybe coulda’ got 5 on the first set. Forgot I was supposed to do 5’s first with the pushups, so paused on the floor for the last 3 sets. These were hard. Forgot to do rope pulls and the btnb’s, so did the latter with some bands a buddy gave me when I got home. Good workout. Been slacking on the foam rolling. Don’t think I’ve done any in over a week, and it’s noticeable in my “stiffness”. With only 5 & 1/2 weeks to go, gotta say this program is the shit. Not gonna run it exactly as is back-to-back, but for sure gonna adopt the principles as the basis for my future training from here on out. If anyone’s reading I highly recommend it.
EDIT: Don’t know how I fucked this up but the pushup/row supersets were supposed to be 3x7’s and 1x10’s, not 3x5’s and 1x7’s. Oops. Gonna get it right next week.
Front box squats 12" box on two stacked plates-barx10,135x5,185x5,225x3,235x2x3,225x3,205x2x5
Speed deads-70%x295x8x1
The weird feeling in the right knee’s still there so called it after the deads. The front box squats are hard. The strength is there to go heavier, but anything over 225 and I fold like a fuckin’ taco. Need to get whatever’s making that happen stronger. Tomorrow’s an off day and I gotta cram for finals 'cause like an idiot I slacked off this whole semester. Ya’ll be easy.
Flash, looks like things are going good, and that the knee is getting stronger.
Good luck on finals, hope they go well. Where do you go to school at?
And nice work by the Rockets yesterday. Battier took one for the team, literally.