Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 68044 times)

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fast does lie

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Re: pinned at 275 x 2, stance was too narrow perhaps
« Reply #60 on: July 09, 2012, 05:30:29 pm »
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7/9

Haven't really been logging upperbody/back workouts in the last month.

dumbell rows 10 x 50 x 2

rows

lat pull down

back extension

took the day off for squats/dl

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: pinned at 275 x 2, stance was too narrow perhaps
« Reply #61 on: July 10, 2012, 10:15:58 am »
+1
7/10

Squat

warmups
7 x 135

3 x 225 x 5, 265 x1, 275 x 1
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: pinned at 275 x 2, stance was too narrow perhaps
« Reply #62 on: July 13, 2012, 12:34:57 am »
+1
7/12

Today was supposed to be 5 x 225 x 3 deadlift, felt a little weak so did hybrid of dl and squat

squat warmup 7 x 135, 5 x 230, 1 x 280 x 2  :personal-record:

deadlift 7 x 135, 5 x 225
« Last Edit: July 13, 2012, 12:36:48 am by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: pinned at 275 x 2, stance was too narrow perhaps
« Reply #63 on: July 13, 2012, 06:11:35 pm »
0
7/13

today also did hybrid of DL and squat

Squat

10 x 135 warm up,  7 x 185, 5 x 235, 1 x 275

DL

10 x 100 warm up, 5 x 225 x 3, (had to pause pretty long at 2nd and 3rd set)

*will start the alternate DL and Squat on either Sunday or Monday depending how much recovered.

tentative for Monday: squat-- 3 x 240 x 5,
Tue: dl -- 3 x 230 x 5
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: pinned at 275 x 2, stance was too narrow perhaps
« Reply #64 on: July 16, 2012, 03:21:21 pm »
+1
7/15

Upper body:

rows 10 x 115, 125,  7 x 140

lateral pull 10 x 115, 125, 7 x 140

dumbell rows 10 x 45, 55, 65

dips bodyweight, 10, 7







7/16

Squat

warm up 7 x 135

5 x 235 x 3  :personal-record:

seated calf raises 10 x 2 plates, 10 x 3 plates, 10 x 3 1/2 plates

bench press 10 x 135, 8 x 155
« Last Edit: July 16, 2012, 08:51:19 pm by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: 5 x 235 x 3, accomplished
« Reply #65 on: July 19, 2012, 12:56:42 am »
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7/18

1st time ran in competitive pick up game for 1.5 hrs.  Felt pretty good.

Decided to rest one more day and squat tomorrow.

dumbell shoulder press 10 x 80, 10 x 90

incline db press 10 x 50

incline db bench, 10 x 50 x 2

45 degree back extension x 15 x 3 + 25 lb weight

tomorrow aiming for 5 x 240 x 3 squat.



7/19 6AM

only got 3 hrs of sleep, didn't feel good 1st few sets, almost got pinned.  Last set was a lot easier

Squat 5 x 240 x 3  :personal-record:
« Last Edit: July 19, 2012, 09:50:05 am by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: 5 x 245 x 3, accomplished
« Reply #66 on: July 21, 2012, 09:28:19 am »
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7/21 6AM

warmup and shooting around 30 min

squat 5 x 245 x 3  :personal-record:  Felt a lot easier than 240, probably b/c i got good sleep.  Next up 250 lb

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: 5 x 245 x 3, accomplished
« Reply #67 on: July 24, 2012, 07:16:45 pm »
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7/24

warm up and shooting drills around the world 50 shots, shot horrendously (20/50) but had bandaged hands.

squat 5 x 250 x 3  :personal-record:

bench 10 x 135, 5 x 165 x 3

leg curls 7 x 130 x 3

ate lunch

pick up game 45 min







33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: 5 x 245 x 3, accomplished
« Reply #68 on: July 24, 2012, 11:44:30 pm »
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you should give your journal an actual title.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

fast does lie

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Re: 5 x 250 x 3, accomplished
« Reply #69 on: July 25, 2012, 10:02:57 pm »
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ok how's the title now?

7/25

non squat day

dumbell rows 5 x 60, 7 x 65, 7 x 70

rows 5 x 135 x 3

lat pull down 5 x 115 x 3

seated calf raise 10 x 135 (3 plates) x 3

weighted crunches 15 x (30lb) x 3

45 degree back extension, 15 x 25lb x 3


weight - 171 lbs

body fat- 20% +

3 set vertical - 28in
« Last Edit: July 26, 2012, 02:07:20 am by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: [x] 5 x 250 x 3, [ ] 5 x 255 x 3 next
« Reply #70 on: July 26, 2012, 03:21:16 pm »
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7/26

Warm up paused squat 3 x 135 ATG, 2 x 225 ATG

Squat

5 x 255 x 3  :personal-record:

1st set was most difficult, last set was easiest.

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: [x] 5 x 255 x 3
« Reply #71 on: July 28, 2012, 11:23:29 am »
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7/28

Squat

3 x 135, 3 x 225 warm up

went ATG a few times last session and knee got really sore, not going ATG anymore for awhile260

5 x 260
5 x 260
6 x 260, did one more rep on accident

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: [x] 5 x 255 x 3
« Reply #72 on: July 29, 2012, 10:21:55 pm »
+1
7/29

spa and hydro therapy 40 min to get out the toxins, shouldn't have drank 6-7 shots/beers last night, 1st time drinking in over a year!

Deadlift (1 session per week now)

7 x 135 warmup
3 x 225
3 x 245
1 x 265  :personal-record:
1 x 275  :personal-record:

Bench

10 x 135 warmup
5 x 175 x 3, failed last set last rep.

leg curls 10 x 65lb (1 legged) x 2
3 x 80 lb  failed rep 5

calf raises
10 x 3 plates x 2
10 x 3.5 plates

Here is the video of some of my squats from yesterday's session i just put up:

225 lbs
<a href="http://www.youtube.com/watch?v=W88fBxVbnh0" target="_blank">http://www.youtube.com/watch?v=W88fBxVbnh0</a>

5 x 260 lbs
<a href="http://www.youtube.com/watch?v=XF4n8LbMvrc" target="_blank">http://www.youtube.com/watch?v=XF4n8LbMvrc</a>

<a href="http://www.youtube.com/watch?v=tMv0C-WuKo4" target="_blank">http://www.youtube.com/watch?v=tMv0C-WuKo4</a>

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: [x] 5 x 255 x 3
« Reply #73 on: July 29, 2012, 11:48:52 pm »
+1
nice half squats, brah.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

creativelyric

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Re: [x] 5 x 255 x 3
« Reply #74 on: July 30, 2012, 02:21:22 am »
0
I don't like the way you bend. Seems like you bend at the knees and let the hips followthrough. I could be wrong though; get somebody else to analyze like steven-miller or Lance. P:

Edit: Just saw the other thread and it looks like Lance has the same opinion.
« Last Edit: July 30, 2012, 02:23:12 am by creativelyric »