<3_Tha_Grind's Intermediate Log - Page 27

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10-18-2011 , 07:31 PM

#651

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Thanks guys. A true test will come in 2 weeks, once I'm done w/ this program. I have 5 triples at 225 next Monday, but I may cut that down to 3x3 and do a 225lb rep test.

program

there's a link to the program. my guess is that i'll hit 265 when i test.

Quote

10-19-2011 , 10:27 PM

#652

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Squat- Up to 275x10.
RDL- 155x2x5
KB Swangz- 2px2x10
Back Extensions- 2x10
Abs

Quote

10-19-2011 , 11:03 PM

#653

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by <3_Tha_Grind

That looks like a cool program. I was thinking about doing some kind of bench program where I bench once a week and doing something like a floor press once a week. I might do this instead. Or maybe substitute the floor press for the close grip BP.

Quote

10-20-2011 , 01:20 AM

#654

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Ya, I like it. I'm gonna run another cycle after I finish/test my maxes.

Quote

10-20-2011 , 10:00 AM

#655

zinna

old hand

Join Date: Mar 2006 Posts: 1,638

have you done paused reps or "normal" reps? have you done any chest/shoulder/tricep work on other days?

Quote

10-20-2011 , 02:19 PM

#656

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Normal.

Assistance on the Heavy Day is usually High Rep DB Bench, Weighted Chins, Laterals, High Rep Tricep Stuff

Assistance on Close Grip Day is Push Press, JM Press, Chins (I just do these in sets of 5-6 in between sets), and another Tricep Movement.

Quote

10-20-2011 , 03:01 PM

#657

zinna

old hand

Join Date: Mar 2006 Posts: 1,638

I have never done a JM press and had to look it up on youtube. How much weight do you use?

Quote

10-20-2011 , 03:02 PM

#658

zinna

old hand

Join Date: Mar 2006 Posts: 1,638

The program recommends other assistance stuff, why dont you follow the programs assistance stuff?

Quote

10-20-2011 , 03:37 PM

#659

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

At some point you become familiar enough with your lifts and your weaknesses that deviating from the programmed assistance makes sense.

Also strength programs generally underrate the importance of swollertrophy and catching a sick pump.

Quote

10-20-2011 , 05:44 PM

#660

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,738

Grind,

what's the advantage of that program over something like Smolov Jr? Or how does it compare?

Quote

10-20-2011 , 05:54 PM

#661

zinna

old hand

Join Date: Mar 2006 Posts: 1,638

Easier to squat/DL, smolov takes alot of time if you are strong

Quote

10-20-2011 , 06:23 PM

#662

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Quote:

Originally Posted by zinna

I have never done a JM press and had to look it up on youtube. How much weight do you use?

As with anything, just start light and build it up. Generally use more than you would for a barbell extension and less than you would use for any sort of bench press.

Quote:

Originally Posted by zinna

The program recommends other assistance stuff, why dont you follow the programs assistance stuff?

Quote:

Originally Posted by Doug Funnie II

This. Plus I do lots of back/lat stuff when I deadlift.

Quote:

Originally Posted by zinna

Easier to squat/DL, smolov takes alot of time if you are strong

Yup. I found it difficult enough to maintain lower body lifts while doing Smolov, so making gains was all but impossible.

Quote

10-20-2011 , 06:27 PM

#663

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Quote:

Originally Posted by Soulman

Grind,

what's the advantage of that program over something like Smolov Jr? Or how does it compare?

Meant to include this in my last post but messed up. It's easier to recover from a program like this. Smolov seems (I could be wrong here) to be something best used sparingly unless your only concern is one lift. This program can be cycled in perpetuity.

Quote

10-20-2011 , 11:12 PM

#664

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Close-Grip Bench- 200x5x3, ez.
Push Press- 145x9
JM Press- 165x3x5
DB Row- 105x2x12/side

Quote

10-21-2011 , 04:45 AM

#665

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,738

Right, makes sense, thanks.

Quote

10-24-2011 , 09:50 PM

#666

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Bench- 225x3x3, 225x5
DB Rolling Extensions- 45sx4x8
Barbell Rows- 225x4x6

Plate Raises 3x10 s/s Band Pushdowns 3x15 s/s Rear Delt Machine 3x10

Quote

10-25-2011 , 09:59 PM

#667

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Upper Accessory Day:

Triceps Pushdowns- 100 reps
Pushups- 2x25
Chins- 4x10

Quote

10-26-2011 , 10:33 PM

#668

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Squat- 255x6x5, ez.
GHR- 5x5 against monster-mini
Shrugs- 275x3x5
Abs- 2 sets each of DB Side Bends, Ab Wheel, Leg Raises

Have cardio tomorrow but I'll get in some more ab work + a few sets of BACK EXTENSIONS and FACE PULLS

Quote

10-27-2011 , 11:03 PM

#669

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Lower Accessory

KB Swangz- 2px3x12
Face Pulls- 3x16
Standing Banded Abs- 5x12
Ab Wheel- 4x12, then did 2 reps standing.

Quote

10-28-2011 , 08:45 PM

#670

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

Close-Grip Bench- 170x6x3
Push Press- 135x6x5
Chins- 100 reps throughout
Triceps Pushdowns- 2 sets

Quote

11-01-2011 , 10:50 PM

#671

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

From Saturday:

Deadlift- Up to 355x2
Band Good Mornings- 5 sets
Standing Abs- 5 sets

no time for anything else

From Today:

Bench- Up to 265x1 (WR)
DB Bench- 2 sets of 15 for some CHEST HYPERTROPHY
DB Rolling Extensions- 50s for 4 sets of 8
Barbell Row- 235 for 4 sets of 5