Jdocks- its all <3 bro... I'm pretty sure u are a big contributor to my elbow problems.

Zinna- elitefts dot com


Saturday

Bench 235x3 x10

Reverse band frontsquat (monster min)
245x3
275x3
280x3

Ssb good mornings
Up to 225x1 (heavy)

Pullthroughs 3 sets

Prehabs
Band pullaparts, bentover laterals, face pulls

That's awesome I didn't even think of applying this to pullups/chinups. I may have to try this after I reach my goal of 10x10bw pullups. High reps with bw every single day is gaying my **** up.

Evo- 10x10 sounds ridiculously hard to me lol. I hope you get there. FWIW I haven't done much high rep pullup work besides the occasional go-for-pr repouts. Just got decent at those by doing weighted work.

280x3 FS... 315x1 bench,... reverse bands make me feel kinda strong
http://www.youtube.com/watch?v=pj0uaAlZYwE

If anyone wants to program my October, I'd be willing to try it. If not, I'll continue messing around doing my own thing. Thinking about smolov jr'ing pullups and squats at the same time. Weight= 161-162ish the last few mornings.

Coan Phillippi for DLs imo: http://tsampa.org/training/scripts/c...lipi_deadlift/

Nice vids. Pretty sick arch you got going on in the bench there, best I've seen in H&F I think.

There was a guy, I think he was from northeastern Europe, who used to post in a log here but hasnt for a while, I might be spelling his name wrong, maybe its kristario or something like that - he had one of the biggest arches I've ever seen.

Is that what I'm now doing?

Basically yes.

I'm sure Cookie had a pretty solid arch. (I think that'ts who it was)

cha- Thought about giving that another run. Failed my first try at it and I think I just completely forgot about the second run? lol.

re: back arch. Didn't really think I had a good setup, but I'll take it. I'm constantly doing different things, though.

monday

FS
255x1
280 fail (woulda been +5 to all time)

bench
205x6 x2 (time to get hurt, obv)

squat
255x3
285x1 grinder

good mornings off safety rails
115x3 x2
135x3 x2
95x8 x3

lots of shoulder prehabs

pullups 3x10 (ridiculous 3rd set..)
chins 4x5


Chest felt sore even after a lot of warm ups. Felt like I did more than usual. Sets were easy, but I could feel a strain in my left pec. Went down to 115 and didn't feel like it was worth it to complete the day.

Not sure what I'll do. Currently icing. Had two more bench days then a 10x3 x245 saturday and I was going to do a light session next tuesday/wednesday then max saturday. Irritating

Sounds plausible since he's a bench only competitor.

Tuesday

power clean + push press
up to 185x1 x3 (easy, but left knee started hurting)

press
135x3
155x1
165x1
175x1 (not a grinder, but 97% fail 185)
155x1
135x3 x3

shoulder prehabs

pullups
2x10

inverted rows
2x8


This is twice now that my knee got really sore from pushpresses. I gotta remember to put on my damn knee sleeves.

Seriously considering quitting this strength stuff. I guess that's what happens when you spin your wheels as long as I have.

Just go back to being a novice obv.

What ya gonna switch to? Maybe call up G4S and toss some telephone polls around.

Was seriously considering just training for vanity, cuz no one ever got hurt training for hypertrophy, amirite?

Then I realized you gotta get strong to get hyoooge anyway. Prob just gonna add in more dumbbell stuff.

But what about all those weakling professional bodybuilders?

...

Why don't you do a raw powerlifting meet, suck water to compete at 148, win, and reevaluate.

Nothing like a little competition to refuel your WIM.

Did I ever tell the story about this bodybuilder I knew? Well, he competed once, anyway. "Brah, when I was getting big, I was spending 500 a month on food alone".. He weighed 120lbs max... He also said he was 3%bf when he competed.

DF- I dropped from the 75kg because the dude who won that weight class benched 363lbs. IDK what I wanna do anymore, but I def need some WIM


Wednesday

bench (tried to get the blood flowing in my pec)
bar x15 x4
65x12 x2
85 x8 x4
105x3
135x3
155x1 x2

pendlay row
up to 195x1 x2
195x3
175x5
155x5

shoulder prehabs

pullups 2x10

Used lots of grips when benching. Close grip didn't bother my left pec much, but I could feel it when I went wide (obv..?). Happy I could do what I did, tho.

lol'd

363 lbs raw or sooooted?

+1 to competing in something.

soul- raw O.o He only squatted 315 tho.

g4s- I'm sold. I feel like if I don't compete next year, then I never will.

Still don't know what I should do as far as training goes, tho

Thurs

squat
up to 275x1 x3
270x1 x3
265x1
250x2

bench (again, to get the blood flowing)
up to some 135lb singles

FS
up to 255x2 (narrowly missed 3rd, which woulda been a PR)

shoulder prehabs

pullups 2x10...2x4

you may want to look into the magnusson-ortmayer program.

spreadsheet link about 3/4 the way down the page

i'm actually in the process of doing this right now. i just finished week 2.

I'll do that for DL.

lol back arch..
http://www.youtube.com/watch?v=LN0pglYQrc4


quickly thought about:

mon: press/bench
tues: magnusson-ortmayer DL
wed: light squats..shoulder prehabs
thurs: weighted pullups
fri:
sat: squats.. press/bench
sun:


Exam tomorrow.. prob should study lol

That DL program seems pretty similar to the core of 5/3/1, only lighter. Not sure which I think would work better.

So far I'm liking the TM style program I'm on. It's too early to tell, but I think I found a way to have more upper body volume without getting too run down. I'll probably run it until progress slows down (hopefully not for another month) and then do some more Smolov stuff.

Basically I lift every other day, so 7 times per 2 weeks. Workouts alternate lower body and upper body. My upper body lifts are volume bench, dynamic bench, and max effort. My lower body lifts are volume squat and max effort squat. So upper body gets hit every 4 days as does lower body, which lets me get away with doing a bit more total volume during my lifts.