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chrisbro1
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« on: December 15, 2011, 08:54:21 am » |
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Age 32 Height 6'1 (w/shoes) Reach 8'0 Current stats (4/20/12) Max Lifts (haven't maxed most lifts since Feb or March) - Bench 330
- Box Squat 525 (18 in, bottom of thigh parallel)
- Squat 405 (not going heavier til adductors improves)
- Deadlift 535
- Shoulder Press 205
Starting stats 11/11/2011 - Weight 208
- Bodyfat ~12.7% (using likely inaccurate handheld fat monitor)
(maxes taken 9/29) - Bench 275
- Box Squat 400 (18 in, bottom of thigh parallel)
- Deadlift 495
- Shoulder Press 195
Short term goals (By summer 2012): - Bodyweight 225-230
- Bodyfat <10%
- 345 Bench
- ??? Squat (primary goal is to improve depth of full squats)
- 600 Deadlift
- 225 Shoulder Press
- 36-40in vert
Long term goals/caps (The weights represent more of a cap on how far I would want to go as opposed to an actual goal.) - Bodyfat <10%
- 400 Bench
- 550 Squat
- 700 Deadlift
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« Last Edit: April 20, 2012, 01:15:45 pm by chrisbro1 »
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chrisbro1
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« Reply #1 on: December 15, 2011, 08:58:00 am » |
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12/11-12/17 Resting for week. Resuming upper body 12/18. Resuming Smolov 12/19 pending healed knee & adductor. May switch to box squats or deadlifts instead of full squats if the groin is still problematic. |
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Flip
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« Reply #2 on: December 15, 2011, 11:01:28 am » |
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U're pretty damn strong, how high can you jump right now? |
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chrisbro1
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« Reply #3 on: December 15, 2011, 12:22:25 pm » |
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U're pretty damn strong, how high can you jump right now?
I think standing was 31 and running 33 or 34 back in May/Jun when I last measured. |
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chrisbro1
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« Reply #4 on: December 18, 2011, 03:22:34 pm » |
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Chest, Tris, & Smolov switching to box squats for smolov since my L adductor's still too strained for full squats w/real weight. Warming up w/a half smolov for overhead squats. Overhead squats 2x9 @ 135 Squat (warmup) 5x225 Box Squats 4x9 @ 300 Decline Bench (5 rep max for 3weeks then 3rm for final 3 weeks) 5x135 5x225 5x245 5x255 5x265 5x275 (got 4 then racked for ~10 sec and got the final one up) Db Floor Press 85x8 90x6 90x6 Weighted Dips (3x5 goal) BW+100 x3 BW+100 x4 BW+100 x3 BW+45 x8 Skullcrushers 80x8 90x8 90x7 Kickbacks 30x8 35x8 40x8 Pushdowns 85x10 100x8 |
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« Last Edit: December 25, 2011, 01:57:47 pm by chrisbro1 »
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Harvey
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« Reply #5 on: December 18, 2011, 05:27:06 pm » |
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Are you just doing the Smolov Base Mesocycle? Or are you doing the Intense Mesocycle also? |
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chrisbro1
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« Reply #6 on: December 18, 2011, 07:08:29 pm » |
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Are you just doing the Smolov Base Mesocycle? Or are you doing the Intense Mesocycle also?
Yes, I'm doing the entire 13 week routine. |
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Harvey
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« Reply #7 on: December 18, 2011, 07:31:18 pm » |
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Excellent. I am also, so I'd be very interested to see how you go. All the best. |
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chrisbro1
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« Reply #8 on: December 19, 2011, 10:28:53 pm » |
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Back, biceps 12/19 Goal is to be able to do a 1 arm pullup at the end of 6 weeks. Switching this around a bit next time. Weighted pullups 45lb x8 45lb x6 45lb x4 wide grip, 15sec rest 3 parallel, 30sec rest, 3 chinups Assisted 1 arm Pullups 3 @76lbs 3 @70lbs 2 @64lbs T-bar Row 135x8 135x8 135x8 IsoLateral High Row 270x8 360x5 270x8 Weighted iso hold 45lbs 15sec 70lbs 10s DB curls 45x8 45x8 45x8 Concentration curls 50x6 50x6 50&40x6 Barbell curl 95x8 95x8 |
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chrisbro1
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« Reply #9 on: December 20, 2011, 10:26:48 pm » |
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12/20 Smolov & Shoulders Overhead Squats 135x7 135x7 135x5 Full Squat (warmup) 225x5 Box Squat 320x7 320x7 320x7 320x7 320x7 Did this after playing basketball for 1.5 hours. Took a much longer than normal break (3 min) on the last set. Shoulder Press (behind the neck) 165x5 165x5 165x5 Arnold Press 65x8 65x5 65x6 Lateral Raises 40x8 45x8 Machine Rear Delt Fly 100x10 100x10 100x10 |
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chrisbro1
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« Reply #10 on: December 22, 2011, 01:35:22 pm » |
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12/22 Smolov & Light upper body Cut the overhead squats this time around, will add them back tomorrow. Warmup 5x135 4x225 Box Squats 7 sets 340x5 I have 10x3's @ 360 tomorrow. Should be easy. Hi rep days kill me, low reps are more my style. Incline Bench (warmup) 135x8 185x5 max rep Bench Press 225x10 (once I hit 12 aim for 250x10) max rep Wide Grip Pullups 16 (short term goal of 20...back still sore from Tue, so 20 will probably be doable next time) Inc. DB Press/1 arm row superset (goal is 3x8) 80x8,6,6 / 105x8,6,6 Shrugs (no gloves today, could go heavier but tired of shredding my fucking hands) 225x8 275x8 315x8 315x7 (behind the back) |
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chrisbro1
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« Reply #11 on: December 23, 2011, 10:40:24 pm » |
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12/23 Smolov & fooling around Warmup Squats 3x205 3x275 Box Squats 360x3 10 sets Deadlifts 315x3 405x3 455x3 455x5 Did a real shitty "power clean" for fun with 225. I can really just muscle up that weight. One of these days I'll have to take them seriously so i can see how high I can go. I'm supposed to get a weightlifting belt for christmas...i'll be interested to see if that boosts any of my lifts. Just measured my bodyfat using the test at http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html218lbs 36in widest part of waist 41in hips 13.5in forearm 7.25 wrist Results: You have 12.8% body fat. You have 27.9 Pounds of fat and 190.1 Pounds of lean (muscle, bone, body water). |
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« Last Edit: December 24, 2011, 12:33:27 am by chrisbro1 »
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chrisbro1
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« Reply #12 on: December 25, 2011, 01:56:57 pm » |
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Chest, Tris, & Smolov Had to wait for the box because some dumbass was doing some feminine looking routine on it. So did some fun stuff for warmup 12in Box Squat 135x3 225x3 275x1 295x1 315x1 PR http://www.youtube.com/watch?v=vcp3La1sUNsDeadlift 315 x3 405x1 455x1 525x1 PR http://www.youtube.com/watch?v=RIUM07yj-Tk545x0 Box Squats 4x9 @ 320 <---Smolov 405x1 440x1 455x1 Decline Bench (5 rep max for 3weeks then 3rm for final 3 weeks) 5x135 5x225 5x245 5x265 5x275 5x285 (might have been able to go higher but I was happy w/+10 from last week) Db Floor Press 90x8 90x6 90x8 Weighted Dips (3x5 goal) BW+100 x3 BW+100 x3 BW+100 x2 Skullcrushers 90x8 90x8 90x8 Kickbacks 35x8 40x8 45x8 Pushdowns 85x10 100x8 115x5 |
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« Last Edit: December 26, 2011, 01:02:34 am by chrisbro1 »
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chrisbro1
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« Reply #13 on: December 26, 2011, 02:07:24 pm » |
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Back, biceps 12/26 Weighted pullups 45lb x8 wide grip 45lb x6 (5 wide, 1 parallel) 45lb x4 wide grip, 3 parallel, 3 chinups, 2 wide 15s in between all Assisted 1 arm Pullups 3 @70lbs 3 @64lbs 2 @58lbs T-bar Row 135x8 135x8 145x8 145x8 IsoLateral High Row (weight per arm) 135x8 160x8 160x8 Weighted iso hold 45lbs 15sec 90lbs 9s DB curls 50x8 50x8 50x6 Concentration curls 55x6 55x5 55x6 Barbell curl 95x6 105x6 105x6 |
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chrisbro1
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« Reply #14 on: December 27, 2011, 11:16:21 pm » |
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12/27 Smolov & Shoulders My birthday. Had a bunch of pizza, wings and 2 cocktails before going o the gym. Not the best preworkout material. Shoulder Press (behind the neck) 135x5 145x5 3 sets 170x5 Arnold Press 65x8 65x8 65x6 Machine Rear Delt Fly 110x10 120x10 120x10 Lateral Raises 40x6 55x5 Box Squat 5 sets 340x7 Deadlifts (getting some in so I can make a go at my EOY goal of 545 on Th or Sat) 225, 315x3 405, 455, 495x2 |
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