Road to 400 Log

[ninja]

On Monday you will. I promise. [img]/images/graemlins/cool.gif[/img]

[Ian Kay]

Deadlifts off 10" blocks
135x3, 185x3, 205x3, 235x3, 255x3, 285x2, 305x1, 305x1, 305x1

One-Legged Back Extensions (bent knee for hamstring work)
3x8-25 (each leg)

Shrugs
3x12 - 135

Seated Calves
3x10-45

Ok, the back extensions fried my hams. Kick ass.

[OldGuy]

Rock, deads off 10" blocks - what's that about? Are you on the blocks or the bar?

[Ian Kay]

Originally posted by OldGuy:
[qb] Rock, deads off 10" blocks - what's that about? Are you on the blocks or the bar? [/qb]

The bar is up 10". I realized that my weak spot seemed to be that mid-shin range, so I'm gonna hammer on that for a while.

[OldGuy]

Thanks, Rock. My weak point is the first pull (I take it slow so I don't lose my back). Once I get the first one I can usually get the rest.

[Ian Kay]

The first pull, as in off the floor? I can't imagine doing that slowly!!! Though the back is a sensitive area!

[GqArtguy]

Originally posted by RockHard:
[qb] "The first pull", as in off the floor? I can't imagine doing that slowly!!! Though the back is a sensitive area! [/qb]

I do it in o-lifting, its an interesting way to do things.

[Ian Kay]

Bench press
135x3, 145x3, 155x3, 165x3, 175x3

BB Rows
3x10-115

DB Incline Press
3x8-40's

Lat PD's
3x12-100

Skull Crushers
4x6- EZ Bar+30

Curls
4x6- EZ Bar+30

Felt weak and unmotivated today. Decided to push forward with higher reps, some isolation work, etc. Bad headache, more bad financial news and a long night made heavy lifting a no-go today.

[Ian Kay]

Deads
9,7,6,6 - 235

BB Lunges
4x6 - 115 (each leg)

Standing Calf Raises
3x10 - holding 25 pound plate (each leg)

Figured since I've hit a plateau on so many lifts recently that I'd really change up reps and exercises for a little while.

[Ian Kay]

Deads
4x7-250, 1x4-250

Dynamic Bench
3x3-155, 5x3-135

Chins
2x5

Dips
5,10,8

One-arm Rope Pulldowns
50x5, 2x5-40, 30x5 (each arm)

One-arm Cable Curls
3x5-40 (each)

whoa...going low reppage for the curls aye? I've had kickASS results with that in the past (then lost half of my results on the cutting phase). Let us know how those are going. Don't see many go heavy on arms much these days, I think it has a huge impact. We should make a log titled race to 135lbs barbell curl...of course that would defy the compound movements are superior (which they are) mystique of quality training. It would still be cool...

[Ian Kay]

Yeah, I'm really into switching things up for a month or two. "What haven't I done yet?" Let's try that.

[Ian Kay]

Smolov Experiment Failed!

Ok, so applying the Smolov Squat program to deads just doesn't work. Today was day 3 and my lats, lower back and grip just gave out. I tried my damndest to push the reps out today, but there's a fine line between badass and dumbass, and I was traveling perilously close to the border. Anyway, glad I tried it, but I'm gonig to take a few days off to fully recover and then go back to periodization.

Deads
4,2,1,1,1,1,1 - 270

Lunges
3x8-95 (each leg)

Seated Calf Raises
3x10-45

We both quit our current routines and switched to conjugated periodization at the same time, in the words of D "we rock"! Good luck dude, I'll be anxiously reading your posts.

[Newlife]

Originally posted by RockHard:
[qb] Smolov Experiment Failed!

Ok, so applying the Smolov Squat program to deads just doesn't work. Today was day 3 and my lats, lower back and grip just gave out. I tried my damndest to push the reps out today, but there's a fine line between badass and dumbass, and I was traveling perilously close to the border. Anyway, glad I tried it, but I'm gonig to take a few days off to fully recover and then go back to periodization.

Deads
4,2,1,1,1,1,1 - 270

Lunges
3x8-95 (each leg)

Seated Calf Raises
3x10-45 [/qb]

Damn Dude....Sorry to hear about that. I hope I didn't lead you down that road too much. Are you sure you had a true deadlift max? Also, did you go right into the intense phase or did you do the first workout on the top for 4 weeks?

[Ian Kay]

Thanks guys.

NL, I definitely had a true deadlift max. I did not do the 4-week prep phase, because it seemed to indicate that it was only for people who had been on a long layoff from lifting.

Anyway, I'm convinced it's just that deads aren't meant to be trained with multiple reps that often. It just felt wrong, if you know what I mean.

It's ok, you didn't lead me on. It was my own idea, and it was worth the try! Hell, next week's lifts are gonna seem easy now! [img]/images/graemlins/wink.gif[/img]

Rev, I'll let you know what I'll be doing sometime this week!

[Ian Kay]

Looks like this is going to be the next routine for me. Goals:

#1 - Bigger Deadlift
#2 - Bigger Bench
#3 - Hypertrophy of arms, calves
#4 - Bigger Squat
#5 - Hypertrophy of shoulders

ME Lower
Deadlifts off Box, work up to heavy 3x
One-Legged Back Extensions 3x8
Lunges 5x6
Standing Calf Raises 3x10

ME Upper
Floor Presses, work up to heavy 3x
BB Rows, work up to heavy 3x
Weighted Dips 4x4
Weighted Chins 4x4
Skull Crushers 3x8
EZ Bar Curls 3x8

DE Lower
Pause Squats 8x2
Speed Deads 8x2
Lunges 3x10
Seated Calf Raises 3x10

DE Upper
Dynamic Bench 8x3
BB Rows 3x8
DB Shoulder Press 3x10
Lat Pulldowns 3x10
External Rotations 3x10

I'll be starting with ME Upper tomorrow.

Any comments are welcome.

[Ian Kay]

Forgot to include my grip work! During the standing calf raises, I'll be doing plate pinches; I'll be doing BB Holds at the end of DE Lower day; DB holds at the end of DE Upper day.

Excellent, this should be good. You go low rep on a higher multitude of exercises of what I have regularly seen, how does that work for you?

[GqArtguy]

I dont see any lower back work in your setup. If I remember correctly, youre weak off the floor so you should hit up the speed (elevated DL) and the lower back.

Idve done the prep phase regardless, but man, doing deads in a Smolov cycle would REALLY suck.