started this earlier this week. I haven't seen to much on this program so I thought I'd give it a shot to let my knee heal up.
My knee has been becoming a real issue. So all my benching is gonna be feet up surovetsky day 1 barx8 95x7 135x6 155x5 185x4 215x3 235x3 215x2x3
paused benches 185x2x4
hammer curls 3x10
face pulls 3x12
tri pushdowns 3x10
overall today was pretty easy. the rest of the program does not look easy..
surovetsky day 2 bench press barx8 95x8 135x7 155x6 185x4 215x3 245x1 255x1 215x2x4 190x2x5 215x2x4 2 count paused add slingshot 265x3x2
lat pulldowns 3x10 tri pushdowns 3x10 curls 3x10
surovetsky day 3barx1095x8135x6175x5205x4225x3245x2x3225x2x6paused benches190x2x3
lat pulldown3x8tri pushdown50 repscurls3x8
so far it isn't as hard as I thought it would. It's still pretty hard however.Right now all of my benching is feet up on the bench because of a knee injury
probably my last deadlift day before surgerysumo deads135x3225x1275x1325x4x4 all of these moved quickly. My conditioning was the only thing holding me back
conv deads275x6x4 first four sets I did paused. Last four I wanted to work on pulling faster. all in all pretty easy day. I need to be able to squat again, my quads were getting tired first today...
3 count pauses215x2x2
"light" bench daybarx895x8135x5185x3205x3225x3245x2x3225x2x4
3 count pauses215x3x3
moved my grip in after my top sets an completely dumpstered the weights. The only issue is that I have like 0 balance because my feet aren't down. I think it is kind of funny how I get like 30 pounds of leg drive.
Pretty cool sounding program; I had never heard of it before. Does this have you benching 3 days per week?
Yeah it does. Pretty fun so far, but it looks pretty scary on paper
Looks like you have a little more in ya on your slingshot sets, I have the reactive (blue) one, what's your's called? Also do you have a link to your program? I couldn't find anything
yeah the slingshot sets are supposed to be partials but I'd rather get used to taking the weight to my chest. when I get back to my place I'll upload the excel file I have.
http://girevoysportafter40.blogspot.com/2010/09/i-seem-to-have-run-out-of-fresh.htmlthis talks about the bench and squat program, and I tried to upload the excel doc I have.
here is a link that talks about it and https://drive.google.com/previewtemplate?id=0Ag1zWDlANxEodG1MaXFhRXdKX0x5emJzUGRZY2cxMVE&mode=public?id=0Ag1zWDlANxEodG1MaXFhRXdKX0x5emJzUGRZY2cxMVE&mode=public this is the program
That looks interesting, I don't understand the squat/deadlift table but as long as you do that's all that matters lol good luck! Ill be checking in frequently
The way the squat/deadlift was setup on the blog is weird, but on the excel file it goesWeek 1Day1 volume squatDay2 deadliftDay3 intensity squatweek 2Day 1 volume deadday 2 squatDay 3 intensity deads
surgery went well. Doctor cut out the part of my meniscus that was torn. I'll see if I'm up for training in the next few days.
well I had to take a few days off because of my surgery but I'm back at it nowbenchbarx595x5135x5185x3205x3225x3245x2x2255x2265x2235x2x3
moved in my grip for all the sets. Everything was pretty easy. I guess that's what rest does for you...
and some vids from todays training
moar benchingbarx595x5135x5185x3205x3225x3245x2x3255x2235x2x4paused benches225x2x3
decent day felt slow. I miss leg drive.