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 3
barx10
95x8
135x6
175x5
205x4
225x3
245x2x3
225x2x6
paused benches
190x2x3
lat pulldown
3x8
tri pushdown
50 reps
curls
3x8
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 surgery
sumo deads
135x3
225x1
275x1
325x4x4 all of these moved quickly. My conditioning was the only thing holding me back
conv deads
275x6x4 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…
benchin
barx8
95x8
135x4
175x4
205x4
225x3
245x3
245x2
255x1
265x1
235x2x3
3 count pauses
215x2x2
slingshot
275x3x2
“light” bench day
barx8
95x8
135x5
185x3
205x3
225x3
245x2x3
225x2x4
3 count pauses
215x3x3
lat pulldowns
3x8
tri extensions
2x15
curls
2x12
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?
[quote]csulli wrote:
Pretty cool sounding program; I had never heard of it before. Does this have you benching 3 days per week?[/quote]
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
[quote]chobbs wrote:
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[/quote]
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.
this 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
[quote]chobbs wrote:
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 [/quote]
The way the squat/deadlift was setup on the blog is weird, but on the excel file it goes
Week 1
Day1 volume squat
Day2 deadlift
Day3 intensity squat
week 2
Day 1 volume dead
day 2 squat
Day 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 now
bench
barx5
95x5
135x5
185x3
205x3
225x3
245x2x2
255x2
265x2
235x2x3
long pause
215x2x2
add slingshot
285x3x2
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 benching
barx5
95x5
135x5
185x3
205x3
225x3
245x2x3
255x2
235x2x4
paused benches
225x2x3
tri pushdowns
2x25
curls 2x12
decent day felt slow. I miss leg drive.