|
Post by George on Aug 15, 2007 21:20:02 GMT -5
Chancey: Thanks a lot for the props, but you gotta remember I lift with a 198lber (Samsa) who smokes me about 7 out of 10 sessions (this makes me literally want to puke trying to out do him). I'm kicking it in high gear though becuase he has convinced me to do worlds with him and I cannot allow him to out total me again at 198...lol. It's a burning desire to get a 600+ squat and total over 1600 (elite) by December and the clocks ticking.
|
|
|
Post by dopar66 on Aug 16, 2007 8:34:20 GMT -5
You gotta remember, Samsa is an elite freak. The rest of us mere mortals have to work!
Speaking of work, that was some pukeworthy squatting you did Wednesday! That qualifies for the Dew Spew of the week!
450x5x2 is unimaginable for me......
God Bless!
|
|
|
Post by Deleted on Aug 21, 2007 2:07:59 GMT -5
miss your log George! how did Thursday last week & Monday this week go? Did you nail 400 buckeye like planned?
|
|
|
Post by George on Aug 21, 2007 16:18:24 GMT -5
Sorry about that...I've been woring a lot of doubles lately (frid and sat) and haven't had time to get on. That and there has been some turmoil at our gym lately.
I'll catch up tomorrow while I'm on another double.
|
|
|
Post by George on Aug 22, 2007 5:51:12 GMT -5
Mon - August 19 - 2007 Bench
Barbell Bench (400 Buckeye) 135 for 2 x 10 warmup 260 x 8 290 x 6 320 x 4 360 x 3 370 x 2 380 x 1 (Tucked my elbows like before...wasn't focused and missed due to chest) 315 x 9
I did better than last week but was not pausing anything. Becuase I was dropping and going I started getting into my old gear habits of tucking my elbows, so the one set didn't happen and I had to throw the bar into the emergency pegs. The rest was easy, especially the 315 downset, I figure due to my recent state of mind. I had to boot a guy from my gym for not following a single gym rule (music, uninvited guests) and brewing a lot of hostility on himself for bending Duckies near every bar we have (benching with the deadlift bar - floor presses on racks, etc, as well as rack pulls with a mastadon and all kinds of goofy suspended chain and band work). As a repercussion, my co-owner has removed every specialty bar we had. We are down to two chrome bars (basics) and one power bar. I know I could be to blame for allowing this guy to be a wrecking ball, but I figured since he is a current westside weekend member I could have expected more. Wrong.
I finished with this and went home. I have not been back but plan on getting it together on Friday and Saturday. I have rethought my squat and will be starting the 575 base Smolov on Monday and hopefully hitting the 625 core of it in one month. Play time is over.
|
|
|
Post by Deleted on Aug 26, 2007 21:23:15 GMT -5
I've been using buckeye for the past month & so far jumped from 325 routine to 350 - thanks for your help George! but now things are slowing down - I know you said stick to the routine, but after reading this post of yours: I'm not science sure on why it works so good, other than that it mixes every theory into one (endurance, power reps, 90% cns conditioning, etc). I think it only works until one of those areas specifically starts to lag, or the 90% and above one set starts to overtrain you. I got a question - so what should be done/changed when any area starts to lag? also regarding over-tucking - what happens when you overtuck - your chest gets taken out of the motion & you stall about half way - is that what happens? What about if you flare especially too early right off the chest?
|
|
|
Post by George on Aug 26, 2007 22:47:40 GMT -5
Simmons (and others) feel that changing the exercise every so often will allow you to continue maxing (their articles explain why...basically something different promotes adaption and allows the old route to recover via the nervous system). If your stalling on the buckeye and follow what Louie says about using 90-100% or above on the same exercise for three weeks straight, then he's right. The buckeye takes you right to this range, so its possible if Simmons is correct that you can still overtrain using the buckeye becuase you are within this max range doing the same movement again and again. If your heavy sets are struggling, and by this I mean actually regressing...then I would say overtraining is happening using the routine. If you simply meet a stall, then it could be a recovery issue between the routine workouts. If I try to move up and fail, I go again with the same routine (depending on how bad) the next week or drop back down only five pounds. Stalling for more than three weeks should warrant a change...something new needs to come into play to allow for another stimulus. Stick with whatever new route you choose until it lags though, then try the buckeye again.
A 25lb jump speaks for itself...lol. Congrats. Like I said before...if any routine would allow someone to keep adding tens pounds a week then whoever wrote it found a way to trick mother nature.
Tucking the elbows when wearing a bench shirts really helps you get more out of it becuase your involving more of the shirt. Bringing your arms closer to your sides also helps you stabilize the weight, the shirt in essence also doubles as a set of stronger lats when you do this. When I tuck my elbows during a raw bench, I turn the movement into a sort of tricep press, losing tons of power from my shoulders and chest (like doing a skullcrusher or eyeballer). My raw groove has my arms slightly more than 45degrees from my sides. When I lose focus and tuck, my tris will actually graze my lats. Its rare, but the shirt training made it a natural habit that I still do occasionally. Usually only when I do a touch and go though.
Hope this helps big K.
|
|
|
Post by Deleted on Aug 27, 2007 1:44:07 GMT -5
that helps a lot George - as usual!
25# gain might be also attributed to the muscle memory as I used to bench 375 before, but buckeye certainly kicks reat!
I'll poke around - stick to buckeye for some more & see what happents...
buckeye calls for 3 sets of 90%+ - so yeah - if Louie is right it should lead to CNS shutdown in 3-4 weeks but then again - so as Bossi's & a lot of other routines like Weil's etc, and yet it doesn't seem to happen so we'll wait & see...
|
|
|
Post by George on Aug 27, 2007 17:20:20 GMT -5
I have mapped out my plan for Worlds and basically the rest of the year. I am going to again utilize the Smolov routine for squatting (both phases) and the buckeye and a 5x5 taper for bench which should peak on Dec 01. There will be no more "feel sorry for me" weeks...lol.
Mon - August 27 - 2007 Squat
Barbell Squat 135 x 10 300 x 10 405 x 9 405 x 9 405 x 9 405 x 9
Front Squat 135 for 4 x 10
(Will add more as my capacity raises, this felt fine for today after the 4 x 9 squat)
Lunges 4 x 12 holding 70lb dumbbells in each hand (Will start using the barbell when capacity raises...again my legs felt wobbly as is)
EZ Preacher Curl: 4x10 EZ Drag Curl: 3x10
Getting this workout out of the way feels good....its the D-Day of the Smolov which only gets much worse.
|
|
|
Post by dopar66 on Aug 29, 2007 14:26:02 GMT -5
Okay that post did NOT make my head hurt, but those 4x405x9 made my hams cry......
I'm starting not to like that Smolov dude..... he's CRUEL!
Nice workout big guy! Good GRIEF!
God Bless!
|
|
|
Post by George on Aug 29, 2007 20:34:15 GMT -5
Lol...the second phase is when it gets brutal. Right now I'm kinda happy I guess that the weights aren't too out of control becuase of the volume. I know in the comp phase next month I'll be looking at a 5x5 with 560 and a 3x3 with 590 if everything goes as planned.
I finally have my own comp at home so starting tomorrow I should be able to post regularly again. (Long story...)
|
|
|
Post by lysimacus on Aug 29, 2007 21:36:54 GMT -5
40 FS @ 135 after 36 squats @ 405 a defenate Good Googly Moogly,
|
|
|
Post by chancey on Aug 30, 2007 8:04:51 GMT -5
Super nasty squatting G! Look forward to some regular posting.
|
|
|
Post by George on Aug 30, 2007 13:13:30 GMT -5
I can't wait either. I was living with my brother but have since moved back in an effort to work things out with the ex...the comp was my brothers. Comcast is coming on the 8th...so I'll be out of the dark ages then. I have been training and will post a long catchup shortly.
I don't even feel like typing after some of these new squat workouts anyways...lol.
|
|
|
Post by George on Aug 31, 2007 14:37:30 GMT -5
Heres a recap of my week so far...
08-29-07 Squat
Barbell Squat 135 x 7 315 x 7 430 x 7 430 x 7 430 x 7 430 x 7 430 x 7 (They just go somehow....slowly and grinding. People talk about getting dizzy...seeing stars, they were there today.)
Lunges 70's for 4x12.
Cut today short, really sore.
08-30-07 Bench
Barbell Bench 325 for 5x5
Close Grip Bench 280 for 4x10
(Using 5x5 I started heavier than what should have been 70%, but 290 seemed way too easy....the Sunday Buckeye should pickup where this leaves off.)
08-31-07 Squat
Barbell Squat 225 x 5 365 x 5 460 for 7 x 5.
On Fridays I do no assistance work or back work, just this squat scheme.
For me the 7x5 is easier than the 5x7, but this workout is still a bitch as I am getting used to the conditioning. Tomorrow I have 10x3 with 490...after that my legs will be on track for the next two weeks of this program.
This is only for a below parrellel max of 575 and all reps are taken to legal depth. The first few times I tried this routine I had to repeat the first weeks becuase I could not adapt to the lifting volume...the last few times have been great and on pace.
|
|
|
Post by chancey on Aug 31, 2007 19:26:30 GMT -5
As usual I sit in awe of your squatting. 325 5 x 5 is solid.
|
|
|
Post by George on Aug 31, 2007 20:14:38 GMT -5
Chancey: Thanks. I am going to keep with the buckeye on Sundays and use the 5x5 on thursdays. The buckeye will be what it is, but I am going to slowly up the percentages and drop the reps on the 5x5 (5x5 with 70% to 80%, 4x4 with 80-90%, 3x3 with 95%, then triples to near max singles etc. each for a few weeks minus the near max work) Right now 70% of 390-400 seems easy..but hopefully the later 4x4 with 360 and 3x3 with 380 will give some results with the buckeye (the buckeye will be abandoned as the near max percentages are reached in the taper.)
|
|
|
Post by 3speed on Sept 1, 2007 8:30:59 GMT -5
I have gone thru the Smolov twice and you will definitely find that the 7X5's and 10x3's are easier than the 7's and 9's. This routine requires as much mental conditioning as physical conditioning. Some of the sets will be done only thru sheer willpower. For me, the hardest part was the 1st week. Afterthat, you start to believe you can actually do this.
Good luck.
|
|
|
Post by George on Sept 1, 2007 13:11:03 GMT -5
3speed: Thats my experience exactly. You reach a point were you cannot believe you are actually moving the wieght, like a numbness takes over...you don't even realize how much wieght there is. You only know that it is moving and it's taking a lot...lol. How good were the gains you had using it?
|
|
|
Post by 3speed on Sept 1, 2007 13:45:54 GMT -5
I did the 3 week cycle twice about 6 months apart taking a week off and then maxing both times. I added 40lbs to my max both times but was only able to maintain 10-15 of it. Still, 10-15lb gains over a 3 week period ain't bad.
"You reach a point were you cannot believe you are actually moving the wieght, like a numbness takes over" You will also find that when you reach this point with the later sets, they actually start to go up easier than the first few sets. You just have to believe that they will go and stay with them. Again, it takes a mentally strong person to get thru this routine. If you stay mentally strong, the later weeks will amaze you. Just remember to take the transition weeks seriously. You WILL BE seriously overtrained by that point.
|
|
|
Post by George on Sept 1, 2007 16:15:56 GMT -5
Right on. BTW- When you said the 3 week cycle was this the base cycle or the recommended follow up? ( forget his name...Smolov appearantly recomends his routine directly after his routine for another four weeks based on the max from the Smolov base...the one with less volume but heavier percentages) This is the link to the Smolov in case anyone reads this and is not familar: (It lists the second routine as the Smolov intense phase, but I have read elsewhere this is actually another Russian coaches routine).... www.joeskopec.com/smolov.html
|
|
|
Post by 3speed on Sept 1, 2007 17:08:46 GMT -5
I did the base mesocycle both times. Something came up both times outside of lifting that prevented me from doing the intense cycle. I would love to be able to put the whole thing together one tme.
Sheiko maybe??
|
|
|
Post by George on Sept 1, 2007 20:53:15 GMT -5
The problem with the routine is the intensity really does not allow one miss, at least not in the beginning, or else you are thrown off. M. Feduleyev is the russian coach cited for designing the second phase or cycle, not Sheiko (I think thats what you meant). The Sheiko also looks interesting, a different version of a lot of volume. I guess if you lift more than three times a week doing more than 25 lifts each time and name the routine with some side by side vowels and letter v's it will probably work. Heres the original description I read of the smolov, which explains everything aside from just being the above workout generator (again if anyone else is interested in torture)... www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm
|
|
|
Post by George on Sept 2, 2007 14:06:57 GMT -5
Sun - Sep 02 - 2007 Bench
Barbell Bench (380 Buckeye) 135 x 10 250 x 8 280 x 6 315 x 4 340 x 3 350 x 2 360 x 1 315 x 4 A couple weeks had passed so I took it back to 380 since there is no need to rush. Everything went up with moderate effort. I will do the 390 and 400 again, confident they will go. (Then I can officially be on the long road to 500, confident the 400 barrier is gone).
Incline Dumbbell Press 110's x 10 110's x 8 100's x 10 100's x 8
Skull Crushers (declined close with EZ bar) 105 for 3 x 8. (Been a while, should move up quickly after todays reintro)
I did miss Saturdays squat...needed the extra sleep.
|
|
|
Post by rockman181 on Sept 3, 2007 11:24:59 GMT -5
Very nice pressing!!
|
|