ive gone from 267 to 243 right now, and my energy is definitly improving and i sleep 10 hours a day about so it definitly will help you, hope all goes well
Good Job so far zep
[quote]detazathoth wrote:
Good Job so far zep[/quote]
thanks. I can’t wait to start box squatting again. I might have to suck it up and lift in my clusterfuck of a weightroom for the rest of this program, because idk what the equipment is like at the other. Like I’ve been box squatting off an aerobic step with a bumper 45 on top of it. I don’t know if they have the same shit at the other school.
[quote]detazathoth wrote:
Good Job so far zep[/quote]
I know I already replied to this post, but I have some concerns. I feel like GMs aren’t ideal ME work for my style of squatting. I feel like pin squats or front squats or box front squats would have more carryover. I realize it’s only 3 weeks per cycle but my back is deffinately not the weak factor in my squat. My erectors dtill dominate my physique. Because of this I got my deadlift up so high relative to my squat by pulling with a very close stance and with my hips high.
I’ll probably have to have a chat with you guys about it the second time around. Hell, I could even email the big man himself about it.
Today:
De squat
190 10x2
front squat
135x10
155x9 I leaned to far forward and dumped the bar
shrugs
315 3x15
rows
168x6
180 3x6 volume PR
hypers
mex8
me+45 2x8
preachers
75x10
95x3PR
yesterday.
DE bench
135 9x3 3 different grips
lying Db tricep extentions:
I don’t remember what DB I used.
4x8
dumbell side raises
20
3x10
bent over DB side raises
20
3x10
Hey zep,
Looks like training is going well.
I have a suggestion to make, so take it for what you will.
I’ve noticed that, despite your nice back squat poundages, your front squat is somewhat lagging behind. I know this isn’t a major lift to focus on for you, but when you note that your spinal erectors dominate your physique and then, one post later, describe losing a front squat forward, I tend to think that you would benefit from focusing a bit more on ab/core strength.
Maybe a ground based exercise and a standing cable exercise for 3 sets a piece would help you out. It worked well for me.
Stay strong, man!
Zep
I have been reading your log for a while…
its good stuff man.
Whats strange is were lifting similiar number-
Im more than 2x your age, and your tearing it up.
I think flow might be on to something with ab work. I would go further then his suggestion
and say if you are doing anytihng on the ground it be v-ups. or haning leg raises
if you can manage them.
kmc
[quote]Flow wrote:
Hey zep,
Looks like training is going well.
I have a suggestion to make, so take it for what you will.
I’ve noticed that, despite your nice back squat poundages, your front squat is somewhat lagging behind. I know this isn’t a major lift to focus on for you, but when you note that your spinal erectors dominate your physique and then, one post later,
Describe losing a front squat forward, I tend to think that you would benefit from focusing a bit more on ab/core strength.
Maybe a ground based exercise and a standing cable exercise for 3 sets a piece would help you out. It worked well for me.
Stay strong, man![/quote]
Thanks man, The thing about this tate program is that there is a shit ton of ab work. I agree, it’s deffinately my weakest point.
[quote]kmcnyc wrote:
Zep
I have been reading your log for a while…
its good stuff man.
Whats strange is were lifting similiar number-
Im more than 2x your age, and your tearing it up.
I think flow might be on to something with ab work. I would go further then his suggestion
and say if you are doing anytihng on the ground it be v-ups. or haning leg raises
if you can manage them.
kmc[/quote]
I haven’t tried the hanging ones, I’ll try those next time.
Thanks man. I’m so anxious for the 4 plates raw squat
Today:
12" box squat
135x3
185x3
225x3
belt/wraps
275x3 easy
315x1 easy, but I fell forward. Will deffinately get 2-3 with this next week. Will fucking smash this weight.
Rack pulls 2" below knee, sans belt
135x20
straps
225x20
275x14, straps slipped fixed that and 275x6
Glute hams
me 5x5
Hypers:
35 3x8
will do 45 then 50 next two weeks.
Couldn’t do abs, because fat people were in the way. Will bust ass on it tomorrow.
Today:
Floor press:
barx3
135x3
165x3
185x3
205x1
Incline db
2x10 50
lying db tri extention
45x10
50x10
DB cleans
25 4x8
Cable abs
chair ab thing
Today:
box squat
135x2
185x2
200 10x2
hardest DE session so far. Was a beast.
225x2
wraps+belt
275x2 easy
hypers
mex8
4x8 50
machine row
190x8
210 2x8
230x8
ghr
me+10 4x6
pulldown abs
idr
5x10
DE bench
135 9x3
CGBP 155 2x3
one arm db extentions 30 3x10
plate raise 3x10
SH, Detty. Since I’m running smolov this summer, I’m planning on changing the tate routine up a bit the second time around. If I keep squatting the way I do (good morning lol) Smolov will destroy me. I plan on doing more front squat style stuff, and more intense ab work. Any particular suggestions? I’ve got something layed out already, but kind of want to hear your thoughts too.
Today:
box squat:
135x3
185x3
225x3
275x3
315x2better then last week
335x0
rack deads 2" below knees:
135x20
225x20
315 2x10
hyper
3x8 50
glute ham:
5x5 me+10
pull down abs:
5x15
benching tomorrow. I ate something that fucked up my stomache. Really fucking bad.
I’ve been keeping up on the lifting, will start updating again next week.
TOday:
Box squats:
I was sick as fuck today. I didn’t go for a 1rm
135x3
185x3
225x3
wraps+belt
275x3
295x3pr
275x5pr
glute hams
me+10 5x5
partial deads
135x20
225x20
315x15
hypers
mex8
me+50 2x8
pull down abs
today:
floor press:
barx3
135x3
165x3
185x3
205x3
215x1
Dumbell inclines:
50x10
55x8
55x5
DB powercleans:
25 3x15
cable tris
idr weight
chair leg raise thing
5x15