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Niceee, thanks a lot man!

good numbers on those BSS man, i could never do them very well..

Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.

once again: respect.

Thanks guys!
Note that i'm doing them on the smith machine, maybe that helps , i dont know.
But yeah , i cant believe i can do 8x187 now. It was a true 8RM though , rep 8 took like 5 seconds , i thought id never go up
Also note that i was 198 lbs at that session , so its only 0,95*BW. Equal load for someone weighting 160lbs would be ~150lbs.

12 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

- Note : as always , i forgot core and stretching again. Must do it more often...

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE

11 May 2010

Weight@session: ~195
Upper body + MSEM squats , not listed above.


SQUATS:
MSEM :  , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@265 , ~2'' above parallel.

BENCH PRESS :
1x6@121 ( -11lbs )
1x5@143
1x5@154 ( +11lbs )
1x15@110 ( +11lbs )

WIDE GRIP LAT PULL :
The machine i usually do them was taken , the free one did not have a normal cable but a rubber one.
It felt like shit , 100% unnatural , i did 2x6@132 and canceled

BICEPS STANDING DB CURLS:
3x12@28,6 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@88

Million dollar questions:

A) How exactly can someone achieve that "slight dehydration"? Not drinking enough is supposed to make the body keep fluids. Drinking too much (something that i do ) has you always full of water. So.... ???

B ) Is there a thing like "overhydration"? Or a limit quantity of water we shouldn't exceed drinking daily?

*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!

As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 105 was 6RM and 115 was 4RM

So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right!

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

6 May 2010

Weight@session: ~192,5
Lower body strength workout.
Started supplementing again , whey isolate + creatine monohydrate.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@209
1x6@220
1x6@220
Focus on form. Also on all warmup sets did 3'' pause ATG in each rep.

BSS :
1x8@154
1x8@165
1x8@176 ( 8rep PR tie )

CALVE RAISES:
1x12@264
1x12@330
1x12@374 ( PR tie )

im confused by this though, once again

Quote

Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!