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chrisbro1
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« Reply #30 on: January 16, 2012, 09:45:38 pm » |
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Back, biceps 1/16 Switched up the routine because it was boring and I'm nowhere near being able to do a 1 arm pullup Weighted pullups 5x 25,35,45 Weighted chinups 3x50,55,60,75,75,75,90,90,90 9x45 (3 wide, neutral, chins) T-bar Row 8x135, 160, 160 IsoLateral High Row (weight per arm) 8x160,135,135 DB curls 8x45,45,45 Concentration curls 6x55,55,55 Overhand Barbell curl 8x80,80 |
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chrisbro1
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« Reply #31 on: January 17, 2012, 11:25:12 pm » |
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1/17 Smolov & Shoulders Power Clean 5 sets 165x3 3 sets 185x3 I entered 275 as max cuz I have no idea what my max is. i was supposed to do 8x3x165 but that weight was way too easy so I added a lil weight Standing shoulder press (BTN) 135x5 150x5 3 sets 185x3 (plus1 push press to get the bar up) Shoulder Press (BTN) 3 sets 185x5 some dumbasses were in the seated squat area hence the standing presses...however once I finished 1 opened up and since I was unhappy with only getting 3 reps I did my planned 3x5 seated. Arnold Press 3 sets 65x8 (move up, finally) Lateral Raises 2 sets 45x6 Machine Rear Delt Fly 3 sets 140x10 Lateral Raises 45x6 |
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chrisbro1
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« Reply #32 on: January 19, 2012, 08:14:15 pm » |
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1/19 Smolov & Misc Squats 12x2 @ 315 Deadlifts 2x225, 315 8x405 Supposed to do box squats here but I'm doing box squats as the main lift so squatted instead. Used an estimated 1RM of 450. Legs felt good and it had been so long since I deadlifted I decided to see how many reps I could get w/405. Pretty sure I could get 12 fresh. Curls 6x8 @ 30 2x8 @ 35 (3 sec count) single arm tricep ext 6x8 @ 30 2x8 @ 35 (3 sec count) Alternated curls and ext w/30lbs between squat sets. Trying to get some size in my arms...currently 16.5" so a +.5" improvement so far....not bad. |
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chrisbro1
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« Reply #33 on: January 22, 2012, 06:44:33 pm » |
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1/22/12 Chest, Tris & Smolov Switching Smolov Paused Squat 3x135,225 2x275 1x315, 365 Squat Negative 475x1 Decided to warm up with some paused squats. Once Smolov is over I'd like to work on building up to a decent paused squat. I'll likely start at 365 and try to add 5lbs a session w/3 sessions a week putting me in the 425lb range over 4 weeks. Sounds respectable and doable. Chest & Tris Decline Bench 5x135 3x225, 275, 300, 330 Db Floor Press 3x8 @ 100 (very easy since I didn't go all out on dec. bench) Chest Flies 2 sets 6x65 Skullcrushers 3 sets 6x110 Kickbacks 3 sets 8x40 Pushdowns 100x8 115x8 Final week on this upper body routine so deloading a bit before taking a week or so off. I've been doing a crazy # of reps working with ~90+% 1RM weight for nearly 3 months to see whether or not that works for my body. I can clearly handle it and the results have been great, but I don't think I can keep up this pace forever so I'm going to back off and maybe revisit a similar scheme around May. I do think that I can continue making gains with heavy singles and triples so i will continue with that but limit the complimentary exercises. |
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chrisbro1
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« Reply #34 on: January 24, 2012, 01:11:40 am » |
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Back, biceps, Shoulders 1/23 Weighted pullups 8x 25 6x45 Weighted chinups 4.5x75 3x90 3x90 T-bar Row 6x160, 160, 180 IsoLateral High Row (weight per arm) 3 sets 6x160 DB curls 50x8,6,5 Concentration curls 3 sets 5x55 Overhand Barbell curl 8x80,80 Shoulder Press (BTN) 5x135, 155, 185, 195 2x205 Arnold Press 75x6,6,5 Lateral Raises 40x6 45x6 |
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chrisbro1
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« Reply #35 on: January 24, 2012, 08:59:43 pm » |
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1/24 Smolov Power Clean 8 sets 185x3 |
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chrisbro1
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« Reply #36 on: January 26, 2012, 07:17:15 pm » |
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1/26 Smolov and other shit Bench 5 Pausedx135,225 250x10 225x10 1 arm Row 5x105,135,135,135 Squats 12 sets 315x2 Curls&Extensions Superset 3sets 8x35 w/3count Dips 1x30 Pullups 1x15 Shrugs 3sets 90x15 Now I'm taking at least a week off for upper body. |
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LBSS
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« Reply #37 on: January 27, 2012, 07:40:14 am » |
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did you do the rows with a barbell or does your gym have 135lb db's? |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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chrisbro1
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« Reply #38 on: January 30, 2012, 08:52:33 pm » |
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did you do the rows with a barbell or does your gym have 135lb db's?
With a dumbbell, they have them up to 150. |
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chrisbro1
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« Reply #39 on: January 31, 2012, 12:05:18 am » |
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1/30 Smolov + Max Bench 3x315 4x365 3x4 @ 415 2x3 @ 415 The last one was supposed to be 5x415 but I didn't think I could get up after 3 so I dropped, reracked and followed up immediately with 3. Hopefully I can make good on it next time. Bench Blah blah blah warmups 315x1 325x1 Had a spotter but no help for both. If I had to guess my max is at least 330 and my initial goal of 350 by summer will probably fall well before Easter. |
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chrisbro1
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« Reply #40 on: February 04, 2012, 10:20:16 pm » |
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2/4/12 Had a wacky week so I'm just starting over w/week 1 of the intense mesocycle Smolov 3x315 4x365 2x410
3x3153x4 @ 410 5x410 1st set at 410 i got stuck so i stopped and regrouped for 10 minutes then began again after some warmups at 315. This is gonna be tough. I'll probably have to take Jack3d before most of these workouts. |
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Raptor
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« Reply #41 on: February 05, 2012, 09:54:23 am » |
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I'm guessing you used your true 1RM when setting up Smolov right? |
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chrisbro1
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« Reply #42 on: February 05, 2012, 10:33:00 am » |
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I'm guessing you used your true 1RM when setting up Smolov right?
Yes. |
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chrisbro1
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« Reply #43 on: February 05, 2012, 02:48:17 pm » |
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2/5/12 Upper body: Bench 5x135 3x185,225,250,275 2x295 (no spotter, didn't want to chance the 3rd one) 1x315, 330 Lateral Raises 8x40,45 6x50 Shrugs Reverse 12x135 10x225,275 8x315 Normal (drop set) 8x315,275,225 Pullups 15 wide, 10 neutral, 10 chinups (60-75sec rest in between) 5 wide, 5 neutral, 5 chinups (45sec rest in between) Curls&Extensions Superset 6 sets 8x35 w/3count |
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chrisbro1
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« Reply #44 on: February 06, 2012, 10:48:25 pm » |
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2/6/12 Smolov and other stuff Warmup Front Squats 4x135,225 (definite keeper, I like warming up with these) Paused Squat 3x275 Box Squats 3x295,335 4x385 3x430 2x5x410 Rhythm Squats 25x500 Deadlifts 3x225,315,405,455 2x500 (wanted 3x but grip was horrible) Calf raises 25x225,315 Since the last Smolov session was hard i took some Jacked before lifting but I don't think I really needed it. Turns out the other session was hard because I had played basketball 3 days in a row, including 2 hours the morning that I lifted, and I'm not superman. I also realized that I sometimes think that I'm struggling when the truth is I still have plenty in the tank, I just can't explode up the way that I want. Anyway, this one was easy and I still have tons of energy hence the extra stuff. |
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