T Nation

Chasing 1700 @ 181


#1

Not much for introductions so I'll jump straight into the lifting.

Currently running SS.

Day A

Squats:
135 x 5
185 x 5
225 x 5 x 3 usually do high bar so I tried low bar at lower weight, they felt horrible

Deads:
135 x 5
185 x 5
225 x 3
285 x 5 these felt real easy so I added another 10lbs setting 20lb pr this session
295 x 5

Bench:

135 x 5
165 x 5
185 x 5 x 3 not too bad had to do the last couple of reps fast or I wouldn't have got em up

Not too bad of a day. Excited about deadlifts definitely good for another 10lbs next session. Squats are kinda frustrating me, I'm going to switch back to high bar and close in my stance a bit. Bench is going to be tough to raise since the new gym I'm going to doesnt have 2.5lb weights. We'll see if I can't rig something up.

Hopefully next session I'll have videos of my work set.


#2

Day B

Squats:

135 x 5
185 x 5
225 x 5 x 3 pretty difficult, swapped back to hi bar so I took a few lbs off

OHP:

45 x 5
95 x 5
135 x 4 …fuck my pr is 145 x 5

BB rows:

135 x 10
175 x 5

GM:
135 x 5
175 x 5

Pretty bad day overall, every thing was extremely heavy far away from any prs and was still sore from my last A day. Thinking about maxing squat and bench and running shieko for those 2 lifts and just do SS deadlifts til they stall.


#3

3.22.12

Tested my 1rm on bench before starting Shieko.

135 x 5
185 x 3
225 x 1
235 x 1
245 x 0

Simply all I did.

3.23.12

Day A: basically just DL

135 x 5
225 x 3
275 x 1
305 x 5 !!! 10lbs over last week these were still easy
365 x 5 !!! havent maxed since my max was 315 I got this up pretty easy too without a belt. i feel im getting close to a 400lb pull

I’ll be taking two days off and starting Shieko except on Wednesdays I’ll be adding 10lbs a week to my DL on a SS/MC basis.


#4

Going to start logging here. Keep getting banned from BB.com.

Latest prs are:
Squats(sleeves and belt only): 520x3
Bench: 285x4 295x3
Sumo Deadlift 550x2

A lot stronger than when I used to post here haha. BW is sitting at 186-190 atm. Have a meet on June 6th so i’m just focusing on volume currently. So heres my last two sessions.

2/5/15

Comp Squats
405x4 @ 6.5
455x4 @ 8.5
430x4 @ 7.5
430x4 @ 7.5

Paused Conventional Deadlifts
315x3
365x3 @ 8
385x3 @ 8.5
365x3 @ 8
365x3 @ 8

BB Rows
135x10
185x10
185x10
185x10

Abs

2/6/15

Comp Bench
235x4 @ 7.5
255x4 @ 8
265x4 @ 9
255x4 @ 8
255x4 @ 8.5
255x4 @ 9

Feet Up Medium Grip Bench
225x5 @ 8.5
225x5 @ 9
225x5 @ 9

Incline DB Press
40x8
50x8 @ 7
60x8 @ 8
70x8 @ 9
60x8 @ 8
60x8 @ 9

Cable flies 3x15
Tricep pushdown 3x15

Incline Db Flies 3x10
Seated front, later and rear db raises/flies 3x10

10 minutes on stair climber


#5

Wow, your numbers skyrocketed compare to a few years ago. Great progress, what have you been doing?

Welcome back.


#6

Old max

235


#7

^^ training harder

sup bud baby. yeah my bench was stuck at sub 240 for over two years…

2/8/15

Sumo Deadlifts
455x4 @ piss easy
505x4 @ 7
530x4 @ 8.5 - 15lb pr at a lower RPE
– tore hand so no back offs

Pause Squats
365x3 piss easy
405x3 @ 7
430x3 @ 8
455x3 @ 8.5 - pr
430x3 @ 9

Sumo Block Pulls
315 2x8
-mind you these were with a torn hand. so focusing on glute activation

Straight arm lat push downs
4x15

lat pulldowns
4x15

strict alt db curls
5x12

hlr
3x12

wooooo baby.


#8

13 minutes on stair climber - burned around 120kcal
10 minute incline treadmill - burned 89kcal

calf extensions/plantar flexion
4x20

kb swings
3x15
should dislocations
3x15
pull aparts
3x15

just an extra session


#9

Haha, what got you banned?


#10

[quote]HeavyTriple wrote:
Haha, what got you banned?[/quote]

I made a reference to strong vitamins and the bearded bastard banned me.


#11

2/10/15

Wide Grip Paused Bench
195x4 @ 7
235x4 @ 8
250x4 @ 8.5
240x4 @ 8
240x4 @ 9
pr on 250x4

2ct Paused Close Grip(comp grip)
225x6 @ 8
240x6 @ 9.5
230x6 @ 8.5
230x6 @ 9
pr on top set of 240x6

Seated DB Press
40x6
50x6
60x6
50x6
45x15
circuit with
Front delt raises
4x10

db flies
4x15
tricep extensions
4x18

tricep pushdowns
3x15
facepulls
3x15


#12

[quote]xRequiem wrote:

[quote]HeavyTriple wrote:
Haha, what got you banned?[/quote]

I made a reference to strong vitamins and the bearded bastard banned me.[/quote]
That guy strikes me as a giant chode. I cringe at all the people who gargle his balls because he’s a mod.


#13

^^completely agree. It’s funny you can look up steroid related topics and find discussions on bb.com from earlier. I guess they recently banned it? Why not remove all related post from the archives?

2/12/15

Comp Squats
405x3 @ 7
455x3 @ 8
495x3 @ 8.5
470x3 @ 8
470x3 @ 8
470x6 @ 9
PR on 495x3 @ 8.5 and 470x6 a 5 and 6RM I think

Paused Sumo Deadlift
315x3
365x3 @ 7
405x3 @ 8
got some work in here but didnt want to push it due to torn callous

GM
135x5
185x5
185x5
185x8

HLR 5x10
Hammer curls 1x10 1x12 1x14

gainzzzz


#14

2/13/15

Comp Bench
195x3
235x3 @ 7
255x3 @ 8
275x3 @ 8.5
285x2 @ 9.5
265x3 @ 8
265x3 @ 8
265x3 @ 8.5

Pinkie on Rings Paused Bench
225x5 @ 7.5
245x5 @ 8
260x3 @ 8.5
245x5 @ 8.5
245x5 @ 9
wraps feel off the 260 set.

DB Bench
3x8
ss with
Tricep Extensions
3x20

DB Flies
3x8
ss with
DB Bench
3x8
ss with
Tricep Kickbacks
3x8

BW Dips
2x15

Weights did move great tonight but I got some good volume in. 285 was a huge failure. Set up horribly.

Interesting that after doing all that comp grip work a wider grip felt just as strong.


#15

Sumo Deadlifts
405x2 @ 6
455x1 @ 7
505x1 @ 8

Wrapped Squats
455x3 @ 7
505x3 @ 8
555x3 @ 9
das it

Straight arm pulldowns
4x15
Face pulls
4x15

Standing cable rows
5x15
Lat pulldown
5x15
Alternating DB curls
5x12
HLR
3x8

Leg extensions
3x20
Hamstring curl
3x20
Calf raises
3x20

bw 189

felt pretty shit. still managed to pull 505 with a jacked up hand. should be good to go next week. 555x3 is like a 10-20lb pr at a lower RPE. i’ll take it.


#16

Got bored and squatted again.

2/16/15

Beltless Pause Squat
405x3
455x2 @ 8 PR

Beltless Squat
500x2 @ 8 PR
1 and 2RM

Comp Squat
545x1 @ 10 PR

10 minutes on stair climber.

Feel like a train fist fucked me. Videos in a bit


#17

2/17/15

Comp Bench
235x3
255x1
275x1
300x1 - training max for smolov jr

Comp Bench
210x6
210x6
210x6
210x6
210x6
210x6

  • all sets around 6-7 rpe

Wide Grip Pullups
bwx5
bwx5
bwx5

Db Flies
3x15
Tricep Kickback
3x15
Preacher curls
3x12

t-bar rows
3x15

face pulls
3x12
tricep pushdown
3x12


#18

You and your squatting.


#19

2/19/15 AM session

Smolov Jr W1D2

225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

2/19/15 PM session

Comp Squats
405x5 @ 7
445x5 @ 7.5
485x5 @ 8.5
460x5 @ 8
PR on 485x5 for 5RM

Beltless Squats
405x5
405x5
405x5

HLR 3 sets of 10
DB Flies 3 sets of 12

yikes. doms already hitting me


#20

2/19/15

Smolov Jr W1D3

Comp Bench
240x4
240x4 - changed back to close grip. fuck pinky on rings
240x4
240x4
240x8
240x10 - PR

Yeah…so much stronger close grip. Probably breeze through this program now that im back to my normal grip. Oh wells, all this volume is going to strengthen me. If I can manage i’ll test at around a 9 rpe then run another smolov jr leading into my peaking for the meet.