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Jun. 27/09, 08:16 AM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | thanks man, i will definetly remember that for conditioning. that is bound to burn a lotta GOO! for sure man! im thinking about hitting 170 and then cutting down to 158. THANKS! |
Jun. 27/09, 08:48 PM
|  | We are all one | | Join Date: Aug 2005 Location: Santa Maria, CA
Posts: 5,591
| | | Do it man
170 feels pretty good, I have to say. |
Jun. 28/09, 08:14 PM
|  | Fourth Set | | Join Date: Dec 2006 Location: San Diego, Ca
Posts: 1,169
| | | How much do you weigh now? |
Jun. 29/09, 08:28 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | 166-167 in the morning. :]
doing a workout today; starting a new mesocycle for squats! this is ganna be insane!  |
Jun. 29/09, 11:36 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 6/29/09
STARTED A RUSSIAN MESOCYCLE FOR SQUATS. 1 MONTH PROGRESS WILL BE TRACKED
FULL OLY SQUATS
210X4X9
not difficult
BENT OVER ROWS
3X3 @ 170
PAIRED WITH
OPPOSITE GRIP BENT OVER ROWS
2X10 @ 135
i did wave loading with bent rows today. started with a heavy set of 3, then a lighter set of 10 with opposite grip. then 3, then 10. then 3.
BENCH PRESS
135x6
155x6
185x6 hard
195x2
195x2
got slightly stronger :]]]
SNATCH
3
2 @ 65
3X2 @ 95
2X2 @ 115
6X2 @ 125
good improvement here.
BB CALF RAISES
10 @ 135
12 @ 225
2X10 @ 225
2X20 @ 135
PWO: USUAL
Last edited by Proteinboy; Jul. 03/09 at 11:32 AM.
|
Jun. 30/09, 01:05 PM
| | In Orientation | | Join Date: Jun 2009
Posts: 15
| | Quote:
Originally Posted by Proteinboy  a wrestler's off season journal:
i never tried this, and i got huge strength gains from 20 rep squats.
so i decided to be a sort of scientist and experiment with what i'l get with 20 rep deadlifts.
PARAMETERS:
-1 set of 20 rep deadlifts with a designated weight(below)
-deadlift 1-2 times a week
-squat 1 time a week
-add at least 5lbs each time i lift
-eat a ton
GOAL: to be able to deadlift my current 5RM 20 times by the end of the program
estimated 5RM: 325
I will test my 5RM the next time i deadlift.
DESIGNATED WEIGHT: 325-90= 235
-the 325 represents my current 5RM
-the 90 represents 18 workouts of adding 5lbs each(the progression)
SO i will start with 235 for 20 reps, overhand grip.
i will then work my way towards a big set of 20 with 325 lbs.
COMMENTS, CONCERNS, PREDICTIONS, and BETS ARE ALL WANTED AND APPRECIATED | Sounds brutal, your back should get pretty big however. Be sure to be safe about it, that's a LOT of reps. |
Jul. 01/09, 01:50 PM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | 7/1/09
RUSSIAN WARMUP
FULL SQUATS
220x5x7
easy
PUSH PRESS
135X5
150X2X4
150X2X3
155X5 new PR
155x2x2
CLOSE GRIP CHINS
5 @ +25
5 @ +35
6 @ +50 new PR
3 @ +50
POWER CLEANS
2 @ 135
2 @ 155
2 @ 175
2 @ 195
2 @ 200 new PR
SEATED CALF RAISES
2X20 @ 135
SINGLE LEG STANDING CALF RAISES
15 @ 45LB DB
3x10 @ 45lb db
EXPLOSIVE PUSHUPS
3X4
GOODMORNINGS
10 @ 115. done to feel good.
PWO: USUAL |
Jul. 02/09, 02:50 AM
| | In Orientation | | Join Date: May 2009
Posts: 13
| | | nice squatting man!
deads 325x11
my ham/glute didn't get worse here, I had 10reps in my head and decided to hit 11, the area is almost 100% now.
squat- 236x16, 170x42, and 172.5x44
things are getting very interesting.
doing all this being just an average joe, working on feet 13-14hours a day, very little food (except dinnertime), and taking zero suplements in early 30's. I'm better now than when I was gung-ho dead serious. |
Jul. 02/09, 09:11 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | dude thats awesome! thanks for dropping by! thats really good dude, how much do you weigh?
thats a lot of work everyday...13 hours? why little food? 
God bless you man |
Jul. 02/09, 09:46 AM
| | In Orientation | | Join Date: May 2009
Posts: 13
| | | down to 173 (from 190 over 2years ago) thanks to eating very little, 1-reason I don't eat much during the day I like being lean, the other is because I'm busy for 14hours of the day, just not much time, I used to stress years ago about eating on the clock, it'll never work out with my lifestyle.
I'll eat an apple here, handful of grapes there, it's all good, that stuff gives energy for hours. |
Jul. 03/09, 11:37 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 7/3/09
RUSSIAN WARMUP
i really like it. i stretch, then i do this combo with the bar for 5 reps, 2 sets:
hang snatch, OH squat, behind neck press = 1 rep
it really warms me up.
FULL SQUATS
7x5 @ 235
BENT OVER BB ROWS
4 @ 175
WAVE: 10 @ 140 reverse grip
3 @ 175
WAVE: 10 @ 140 reverse grip
3 @ 175
these are really fun. im stronger than ever at these now
DB BENCH
5 @ 45
8 @ 65
2x6 @ 65
CALF RAISES
25 @ 135
3x15 @ 225
walked around on my tip toes with my bench on my shoulder
DEADLIFT PULLS (full extension at the end pull thingy)
5 @ 135
5 @ 185
5 @ 205
5 @ 225
PWO: USUAL |
Jul. 04/09, 08:18 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 7/4/09
FULL SQUATS
10x3 @ 250
did some russian get-ups or whatever theyr called
PWO: USUAL |
Jul. 05/09, 08:19 PM
| | In Orientation | | Join Date: Jul 2009 Location: Boston
Posts: 2
| | | Holy **** Jon...
nice work |
Jul. 06/09, 12:36 AM
| | We are all one | | Join Date: Aug 2005 Location: Santa Maria, CA
Posts: 5,591
| | | Legit powercleans |
Jul. 06/09, 10:01 AM
| | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | Quote:
Originally Posted by Jaya Holy **** Jon...
nice work | thanks, how do you know my name?
thanks, lei. aobut to do a workout now. week 2 of squatting about to commence! | | |
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