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Post by dopar66 on Dec 14, 2007 13:51:06 GMT -5
"I was kinda disappointed with the skullcrushers and the rest of the triceps stuff, but the speed and paused bench was good stuff."
I think your triceps must have just been tapping out due to the punishment you had inflicted on them already..... NICE workout Danno!
God BLess!
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Post by danno on Dec 16, 2007 12:10:44 GMT -5
Sunday 12/16 DE Squat/DL BW: 176
Warm up: Squats 3x10xbar, 6x97, 6x141, 6x185
Box Squats (Box 2 inches above parallel) 12x2x163
Sumo Speed DL 2x3x163 (I have to work on my form, these were terrible, this is why I stopped)
Then I talked to a guy about Squat training and somehow I mentioned Hammers set of 20 with 405, and he had 185 on the rack so here we go.
Squat 20x185 I thought I was gonna die after like the 10th rep. Volume training seems so much harder mentally than what we normaly do. (but I did not have to throw up)
Seated Calf raises SS w/ Good Mornings 5 sets x 10/ 10-6
10 Minutes of abdominals Done!
You all have a great week. Get those gifts, this week is all you have.
God Bless!
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Post by lysimacus on Dec 17, 2007 12:29:27 GMT -5
20x185 Great work!
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Post by danno on Dec 17, 2007 13:44:24 GMT -5
Thanks. I can feel yesterdays workout in my legs. Monday 12/17 BW: 178 PR ME Bench Warm up: 3x10xbar, 4x88, 2x132 Bench Press (Buckeye) 8x152 6x165 4x176 3x185 3RM 2x194 needed some help on both of these refocused, and here we go 1x198 1RM!! PRAISE THE LORD 4x176...there was some help again on number 3 and 4 DB Flys 3x10x29s Lateral raises 3x10x15s Front raises 3x8x15s Rear delt raises 3x10x11..this one didn't feel too good tonight What a great Bench workout. New 3RM and 1RM. The set of 6 seemed to be really hard, but the 176 seemed to fly up there. I will attempt this buckeye again in two weeks. I will deload next week since I'm on the road all day Monday, and then again Tuesday and Wednesday. If I find a bench in Nebraska I will use it, but otherwise I will just do pushups or something. Again: PRAISE THE LORD God bless you all!
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Post by mutt on Dec 17, 2007 18:05:16 GMT -5
Good stuff, Danno. I can feel your confidence boost in reading your post. Amen and congratulations.
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Post by lysimacus on Dec 17, 2007 18:05:41 GMT -5
Congrats on the PRs!
How do you calculate the weights for the Buckeye? The routine that you did is real close to the one on Gravisferrum's chart that indicates a 210 max.
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Post by danno on Dec 18, 2007 9:42:16 GMT -5
Congrats on the PRs! How do you calculate the weights for the Buckeye? The routine that you did is real close to the one on Gravisferrum's chart that indicates a 210 max. Thanks guys My gym uses kilo plates, so I have to get a weight that is somehwhat close to the Buckeye chart. In two weeks I will be in Kansas and either lift in my old HS or at a friends house, then I can attemp the "real" 210 buckeye.
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Post by danno on Dec 21, 2007 12:24:32 GMT -5
Friday 12/21 BW: 176 DE Bench
Warm up bench with 2x10xbar, 4x88
Paused Bench 2x5x154, 4x154 (no spotter...)
Speed Bench 4x5x119 wide grip 3x5x119 comp grip 3x5x119 narrow grip
JM Presses 10xbar, 10x53, 8x64
Cable pushdown 8x132, 8x154, 4x176
Assited pullups 12,10,10 reps
Seated rows 3x10
Cable curls 5x8 with b/w 121 and 143 lbs resistance
EZ Bar curls 21 (does that ring a bell?) with 45
God Bless
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Post by Beau Clark on Dec 21, 2007 14:10:22 GMT -5
Nice training buddy, but you might want to lower your sets and or reps on your speed day for bench, you are getting a great deal of volume on both ME and DE days and your training every 3 days. your CNS will start to shut down on you and your going to overtrain very quickly.
Just my 2 cents
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Post by danno on Dec 21, 2007 14:22:30 GMT -5
Thanks Beau,
I started off using sets of 3, but wasn't sure if that might be enough rep-wise. So for the last 2 or 3 workouts i used sets of 5, but I might get back to like 10x3. Thanks again for the input.
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Post by danno on Jan 24, 2008 13:33:10 GMT -5
Hey guys, happy new year
I came off a two week layoff and I'm lifting again for about two weeks. I started the Smolov on Tuesday based on a 265 max (lower than the actual max, but I read on this forum that that is what is advisable). I'm in the 2 week microcycle to get used to volume again and just finished the third day of squatting in a row, with a heavy single at 240. I got up this morning and wasn't so sure if I should squat, but it was actually fun and I can't wait to start the base-mesocycle a week from tuesday. While I'm on the Smolov I will bench on a 5x5 routine, to keep it simple for the duration of the russian program. I think I will bench on Tuesdays (Smolov 4x9), do upper back on Thursday (Smolov 5x7) and Shoulders on Saturday (Smolov 7x5). Sundays, when I will squat 10x3 I will only do very little extra stuff, maybe calves, and I will also do core stuff all 4 days. That might seem like a lot, but I will keep it simple and that way I only have to hit the gym the 4 days that I have to be there for the Smolov.
God Bless, Dan
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