Author Topic: Different Animal, Same Beast  (Read 27767 times)

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chrisbro1

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Re: chrisbro1 Training Journal
« Reply #30 on: January 16, 2012, 11:45:38 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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #31 on: January 18, 2012, 01:25:12 am »
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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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #32 on: January 19, 2012, 10:14:15 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.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #33 on: January 22, 2012, 08:44:33 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.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #34 on: January 24, 2012, 03:11:40 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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #35 on: January 24, 2012, 10:59:43 pm »
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1/24 Smolov

Power Clean
8 sets 185x3

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #36 on: January 26, 2012, 09:17:15 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.

LBSS

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Re: chrisbro1 Training Journal
« Reply #37 on: January 27, 2012, 09:40:14 am »
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did you do the rows with a barbell or does your gym have 135lb db's?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #38 on: January 30, 2012, 10:52:33 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.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #39 on: January 31, 2012, 02:05:18 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.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #40 on: February 05, 2012, 12:20:16 am »
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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
3x315

3x4 @ 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.

Raptor

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Re: chrisbro1 Training Journal
« Reply #41 on: February 05, 2012, 11:54:23 am »
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I'm guessing you used your true 1RM when setting up Smolov right?

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #42 on: February 05, 2012, 12:33:00 pm »
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I'm guessing you used your true 1RM when setting up Smolov right?

Yes.

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #43 on: February 05, 2012, 04:48:17 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

chrisbro1

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Re: chrisbro1 Training Journal
« Reply #44 on: February 07, 2012, 12:48:25 am »
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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.