Author Topic: Different Animal, Same Beast  (Read 27877 times)

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chrisbro1

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Different Animal, Same Beast
« on: December 15, 2011, 10:54:21 am »
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Age 33
Height 6'1 (w/shoes)
Reach 8'0

Current stats (4/20/12)
  • Weight 231
  • Bodyfat ~15%

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
« Last Edit: June 20, 2013, 03:30:39 am by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #1 on: December 15, 2011, 10:58:00 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.

Flip

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Re: chrisbro1 Training Journal
« Reply #2 on: December 15, 2011, 01:01:28 pm »
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U're pretty damn strong, how high can you jump right now?

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #3 on: December 15, 2011, 02:22:25 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.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #4 on: December 18, 2011, 05:22:34 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
« Last Edit: December 25, 2011, 03:57:47 pm by chrisbro1 »

Harvey

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Re: chrisbro1 Training Journal
« Reply #5 on: December 18, 2011, 07:27:06 pm »
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Are you just doing the Smolov Base Mesocycle? Or are you doing the Intense Mesocycle also?
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #6 on: December 18, 2011, 09:08:29 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.

Harvey

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Re: chrisbro1 Training Journal
« Reply #7 on: December 18, 2011, 09:31:18 pm »
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Excellent. I am also, so I'd be very interested to see how you go. All the best.
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #8 on: December 20, 2011, 12:28:53 am »
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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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #9 on: December 21, 2011, 12:26:48 am »
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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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #10 on: December 22, 2011, 03:35:22 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)

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #11 on: December 24, 2011, 12:40:24 am »
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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.html

218lbs
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).
« Last Edit: December 24, 2011, 02:33:27 am by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #12 on: December 25, 2011, 03:56:57 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=vcp3La1sUNs

Deadlift
315 x3
405x1
455x1
525x1 PR http://www.youtube.com/watch?v=RIUM07yj-Tk
545x0

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

« Last Edit: December 26, 2011, 03:02:34 am by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #13 on: December 26, 2011, 04:07:24 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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #14 on: December 28, 2011, 01:16:21 am »
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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