Author Topic: Different Animal, Same Beast  (Read 27813 times)

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LoopieMclooperson

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Re: chrisbro1 Training Journal
« Reply #15 on: December 29, 2011, 12:19:38 am »
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Nice work on the 525# dead.

545 should fall by Saturday no problem.

Like your training kicks also BTW.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #16 on: December 29, 2011, 03:36:02 pm »
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Smolov

Box Squats
7 sets 365x5

First difficult session thus far.  I failed on the last rep of the 5th set (made it up after re-racking).  Increased rest breaks to 3min for the last 2.

Concentration Curls
2- 30x20
1- 35x20

Overhead tricep extension
1- 65x20
2- 70x20
 
Shrugs
3- 75x20

Trying to get my arms bigger.  My shoulders can barely fit into XL shirts & sweaters but my arms look tiny in 2XL.  Experimenting to see if higher reps helps some.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #17 on: December 29, 2011, 03:43:55 pm »
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545 should fall by Saturday no problem.

Like your training kicks also BTW.

I hope so.  Failed 545 about 3 minutes after doing 525 Sun.  Got it to my knees i think before my grip let out.  I'm loving the AdiPures so far.  I wear a size 14 so it's nice to have shoes I can store in a gym bag so that I don't have to go home.  Not great for squatting deep though.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #18 on: December 31, 2011, 03:14:06 am »
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Smolov

10sets 385x3

Bench
135x5
225x3
275x1
300x1  Officially a member of the 300lb bench club.  Went up so easy I had to apologize for asking for a spot.

Deadlift
315x3
405x2
495x1
Wimped out on a 545 attempt


2 of 3 year end goals down, just the 545lb deadlift to go.

entropy

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Re: chrisbro1 Training Journal
« Reply #19 on: December 31, 2011, 03:38:47 am »
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Excellent work.
Goals: Cutting to 6-8% bodyfat

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #20 on: January 01, 2012, 04:04:20 pm »
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Whiffed on the 545 deadlift this morning.  My L grip gave out just before lockout and I didn't have another max effort in me today.

Tested some maxes so I can check progress through the year

Maxes as of 1/1/2012 :
Bench Press: 315
Standing Military Press: 205
Seated OH Press: 215
Deadlift: 525 (12/25/11 max)
Squat: 365
18in Box Squat: 455 (12/25/11 max)

My Squat is so low because of my L adductor.  I wanted to fight through it today to get a 'real' max but once I felt strain coming out of the hole w/405 I said screw it, knowing my max isn't worth the setback.  

Goals by summer are:
Bench Press: 350
Standing Military Press: 225
Deadlift: 585
Squat: 455

I'm also going to finally start working on dunking.
« Last Edit: January 01, 2012, 04:07:46 pm by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #21 on: January 01, 2012, 04:05:24 pm »
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Smolov
4 sets 335x9

Chest & Tris (tired from maxing earlier...had to cut back on chest a bit)

Decline Bench (5 rep max for 3weeks then 3rm for final 3 weeks)
5x135
5x225
5x250
5x275
5x295

Db Floor Press
3 sets 90x8 bump to 95 next week

Weighted Dips (3x5 goal)
BW+45 x12
BW+100 x5
(completely unable to do any weighted dips after the 100x5)



Skullcrushers
3 sets 100x8 (good weight, stick with it another week)

Kickbacks
40x8
45x8
50x8 (too heavy, form broke down...stick w/45's next week?)

Pushdowns
70x10
85x10
100x8
115x4

way too much tricep work, should have only done 2 sets each of kickbacks and maybe pushdowns. feeling very worn out now.
« Last Edit: January 02, 2012, 02:38:50 am by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #22 on: January 03, 2012, 12:32:29 am »
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Back, biceps 1/2

Assisted 1 arm Pullups
3 @64lbs
3 @58lbs
1 @52lbs

Weighted pullups
45lb x8 wide grip
45lb x6 (parallel)
45lb x8 chinups

T-bar Row
145x8
145x8
160x7
160x6

IsoLateral High Row (weight per arm)
135x8
135x8
160x8

Weighted iso hold
45lbs 20sec
90lbs 9s

DB curls
50x8
50x8
50x6

Concentration curls
55x6
55x6
55x6

Overhand Barbell curl
100x8
100x8

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #23 on: January 03, 2012, 11:05:32 pm »
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1/3/12

Did this immediately after 1.5 hrs of basketball and about 4hrs since my last meal...so pretty tired.

Smolov
5 sets 350x7

Rack Pulls
225x12
315x10
405x6
455x4
495x3
545x1

while unracking: 495x1, 405x3, 315x5

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #24 on: January 05, 2012, 11:21:52 am »
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1/5 Smolov & Shoulders

Early Morning...no food in the house so I just had an apple and coffee.  Not much energy for this workout.  Took longer than normal breaks but still finished in under an hour so i guess it was ok

Box Squat
7 sets 375x5

Shoulder Press (behind the neck)
135x5
155x5
3 sets 175x5

Arnold Press
65x8
65x6
65x8

Machine Rear Delt Fly
3 sets 130x10

Lateral Raises
40x8
45x6

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #25 on: January 06, 2012, 10:36:22 pm »
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1/6 Smolov and random stuff

So i was supposed to do 10x3 @ 390, but my legs were tired from yesterday and I thought 390 would be tough so I decided to punish myself for being a pussy and do 405

Box Squats
10 sets 405 x3 all breaks except the last were 1.5 minutes so this went by quickly

Bench
225x12 PR (move up to 250x10 then to 275x8)
185x12

Barbell Row
225x9
225x10

Inc. Bench/1 Arm Row ss
3x8 75/100

Overhead ext/Concentration Curl ss
15x30
15x30
13x35

Reverse Shrugs
135x15
225x15
315x9 / 315x5 (normal shrugs)

back to back while unracking
315x10
225x10/225x10 (normal)
135x10/135x10 (normal)
« Last Edit: January 06, 2012, 10:40:58 pm by chrisbro1 »

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #26 on: January 08, 2012, 08:00:24 pm »
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1/8/12

No smolov this week aside from testing my max which I'll probably do Thu.

Chest & Tris 

Decline Bench (3rep max for 3 weeks)
5x135
3x225, 245, 275, 285, 295, 305, 315
4x275

Db Floor Press
95x8, 6, 7

Weighted Dips (3x5 goal)
Couldn't manage any even w/just a 45lb plate.  Might drop completely.  Shoulders and triceps are getting too worn out from Dec. bench to do any meaningful weight on dips

Chest Flies
8x 45,50,55

Skullcrushers
3 sets 100x8 (move up next week)

Kickbacks
3 sets 40x8 (stick with this weight until form no longer breaks down on final reps)

Pushdowns
85x10
100x8
115x6

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #27 on: January 10, 2012, 01:08:39 am »
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Back, biceps 1/9

Weighted pullups (neutral grip)
3 sets 45lbx8 (took mid set breaks during last set...stick with this til can do without breaks)

Assisted 1 arm Pullups
2 sets 3 @64lbs
3 @58lbs
 
Pulley Row
5x140
3x180,200,220,240,260,260,260

IsoLateral High Row (weight per arm)
135x8
2 sets 160x8

DB curls
50x8
50x8
50x6

Concentration curls
55x6
55x6
55x6

Overhand Barbell curl
100x8
100x8
100x4, 90x4 (drop down to 80 on these, form's bad)

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #28 on: January 13, 2012, 01:03:02 am »
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Shoulders, Smolov, Light Arms 1/12

Max Box Squat
480 (whiffed on 495 & 485...thought I'd get 495 for sure)

Shoulder Press (behind the neck)
135x5
155x5
3 sets 175x5 (was supposed to do 180 this time but i guess my notebook was missing last week's page..185 next week)

Arnold Press
65x8
65x5
65x8

Machine Rear Delt Fly
3 sets 130x10 (was supposed to do 140)

Lateral Raises
45x6
45x6

3x8 supersets curls and 1 arm overhead ext w/30lbs (w/3 count)

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #29 on: January 15, 2012, 05:29:48 pm »
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1/15/12

Chest, Tris & Smolov Switching

Chest & Tris

Decline Bench (3rep max for 3 weeks)
10x135
5x225, 245
3x275, 285, 295, 305, 320
5x275

Db Floor Press
95x8, 8, 6 (move up to 100, 2.5m break next week)

Chest Flies
3sets 55x5 (try 3x5 @ 65 next week)

Skullcrushers
110x8,8,6

Kickbacks
3 sets 40x8 (move up)

Pushdowns
85x10
100x8
115x5

smolov
Squat Negatives  (did squats....didn't see the point of a squat negative for a box squat, guessin 1 rep max squat would be 450ish if healthy)
455x1
465x1