New Year, New Log: -GSP-'s W/O Log - Page 28 - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #271 of 285 (permalink) Old 09-03-2009, 05:53 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Thursday, September 3rd, 2009

Back Squat
135 / 5
185 / 3
185 / 3
185 / 3
185 / 3
185 / 3
185 /3

Front Squat
135 / 8
155 / 5

Leg Press
180 / 12
270 / 8
360 / 6

DB SLDL
45's / 10
60's / 8
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post #272 of 285 (permalink) Old 09-03-2009, 10:50 PM Thread Starter
Flyweight
 
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Posts: 481
                     
Fyi

Starting Smolov Jr. next Monday. I will be having my last training session of the week tomorrow (09/04). My elbow is beat up, my right hamstring is incredibly sore/stretched/tight, and my joints are all in all struggling right now.

I could probably have used at least half a week off but it's alright, two days should be sufficient rest, I'd say. I have a high threshold for pain.

Anyways, the photo-shoot went good. I should be receiving some photos back soon. Depending on how I look will determine whether I post them or not. I had a half pizza the morning of the shoot and sipped on gatorade throughout to carb up. It was good eating junk again.

So, yeah. Everything is pretty well here. Just going to hit up the back tomorrow then rest the body for the weekend. I'll start back up on Labor Day and look to add some strength to 2/4 main lifts for me.

It's about winter, anyways. Might as well run a cycle of Smolov Jr., add some much needed strength, and have a fun bulk anyways, right?
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post #273 of 285 (permalink) Old 09-04-2009, 07:55 PM Thread Starter
Flyweight
 
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Friday, September 4th, 2009

Wide Grip BW Pull Ups
5 reps
5 reps
5 reps
3 reps
3 reps

Chin Ups
5 reps
5 reps
5 reps
3 reps
2 reps

Bunch of bicep work after..
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post #274 of 285 (permalink) Old 09-07-2009, 10:55 PM Thread Starter
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Monday: September 7th, 2009

Day 1 Smolov Jr.

Bench Press (70% of 1RM 6x6)
165x6x6

Squat (70% of 1RM 6x6)
155x6x6
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post #275 of 285 (permalink) Old 09-07-2009, 11:16 PM
Das ‹bermensch
 
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Location: San Diego, CA
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Is your 1rm at bench really higher than squat? I thought your squat pr and bench pr were the same




What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #276 of 285 (permalink) Old 09-08-2009, 10:12 AM Thread Starter
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My bench is like 7.5% higher than my squat max. Sad, I know but I'm pretty good at pressing somehow. Well, not necessarily good. Just 10x better at pressing than squatting.

By the way, I figured out my form issues last week.
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post #277 of 285 (permalink) Old 09-08-2009, 05:41 PM
Das ‹bermensch
 
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Quote:
Originally Posted by -GSP- View Post
My bench is like 7.5% higher than my squat max. Sad, I know but I'm pretty good at pressing somehow. Well, not necessarily good. Just 10x better at pressing than squatting.

By the way, I figured out my form issues last week.
What were they?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #278 of 285 (permalink) Old 09-09-2009, 01:05 PM Thread Starter
Flyweight
 
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Quote:
Originally Posted by wukkadb View Post
What were they?
1. My left leg was three inches behind my right leg rather than being lined up straight across in accordance with my right leg. Weird but this powerlifter noticed it and helped me correct it.

2. He said I was going down too far, too far for my own good. He said it as if I didn't have the ability to generate that much power from squatting that low? As long as my hips drop below parallel (which they do every single rep), I shouldn't extend much farther down than that. My ass basically went down to my achilles tendon every single rep.
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post #279 of 285 (permalink) Old 09-09-2009, 08:07 PM Thread Starter
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Wednesday: September 9th, 2009

Day 2 Smolov Jr.

Bench Press (75% of 1RM 7 sets of 5 reps)
175x5x7

Squat (75% of 1RM 7 sets of 5 reps)
165x5x7
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post #280 of 285 (permalink) Old 09-11-2009, 01:45 PM Thread Starter
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Friday: September 11th, 2009

Bench Press (80% of 1RM 8 sets of 4 reps)
190x4x8

Wide Grip Pull Ups (while waiting for squat rack)
BWx5
BWx5

Squat (80% of 1RM 8 sets of 4 reps)
175x4x8
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