Time for the first 10 x 3 @ 85% day. If anybody needs me afterward, I'll probably be weeping softly in my car.
It means he's doing TEN sets at 85% of his one rep max weight (I'm betting squats and/or deads) for three reps a piece. That's just stupid. And I don't mean that in the "go on girlfriend" way. I mean that in the "you're not a professional athlete, why do you want to fuck up your body like this?" way.
I'm pretty sure he's on the Smolov cycle, and I don't think he's even halfway done yet. SQUATS DEADLIFTS GET RID OF BABY LEG MACHINES The more experienced will probably have more to say, but yeah that.
Ssycko is correct. It means I'm on a Smolov cycle, I like challenging myself, and I'll likely be doing a powerlifting comp later this year. It also means why don't you go get fucked? Don't let me stop you from doing awesome curls brah. So far so good, no need for a belt yet, but that will likely change next week. It's weird, at least for me. Once halfway through it becomes a kind of "zen" thing where I get totally calm and just go through the motions. Going to my chiro tomorrow for some needed work on my thorassic, so that's always good.
Are you doing any other lifting after the squats? I'm really thinking about starting this program after finals.
Kind of, but very light work. No deadlifting, some light good mornings and band pull throughs plus dynamic speed work on my press on my off days. I'm also foam rolling a lot, and using the monster stick http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=133 at home, along with yoga and dynamic stretching. Oh, and liniment for workouts and arnica cream before bed. It's a great program, but you really have to be ready for it.
I would love to do a Smolov cycle for the mental challenge, but I don't think I can really put certain things to the side right now. Do you think you'd have the energy for stuff like running, swimming, calisthenics, etc. after the Smolov workouts or are they pretty soul crushing?
Ha ha ha, the increased testosterone is already seething in your posts, relax dude, I was messing around more than anything. If my fat ass goes back into serious weightlifting it'll definitely be a powerlifting routine again, curls are lame.
Don't backtrack too fast there fuckface. You might trip on something. Maybe the swimming? All I do afterwards is some walking and stretching. Like I mentioned, in my off days I still do what I can, albeit it more dynamic lifting than going for max effort. I do feel like maybe I could, but I don't want to wear myself out. I'm still playing soccer twice a week also, so I'm holding up ok. I don't expect to do too much of anything else once the intense mesocycle starts, but I'll let you know how I feel.
This is the kind of shit that drives me nuts about Crossfit. I can appreciate the athleticism required, and good lord the women that do it are in amazing shape. But 78 reps for an oly lift? Are you fucking joking? That's the kind of nonsense that get people hurt. I don't care how much you may say you stress proper form and mechanics, there's no way your form remains optimal on that number of snatches.
100000000000x agree. I don't train this way and I don't encourage my people to train this way. It's fucking retarded.
Out of curiosity, how do you arrange your workouts? Is it a WOD kind of thing to beat a time/reps, or do you do more of a progressive overload kind of training?
Generally, 2 rounds of a warmup that has basic body weight movements...fundamental movements, really...squats, pushups, pullups, situps...general calisthenics. After that, it's a skill or strength set. Skill could be handstands, rock climbing, double unders, pullups, whatever. Something that has to be taught and coached and refined that isn't necessarily lifting. If it's a strength set (and it usually IS), we go with 3x5@75%, 3x3@85%, 3x1@95%. Anyone on my strength cycle spends three weeks lifting and one resting at 8x2@90-95%, with a LOT of squats. They hate me. Until they realize it's working. Then there's a "WOD" (I hate that acronym). It's a conditioning workout, generally with lighter weight. Usually no more than 135#. There are movements I will not program in a conditioning workout - snatches, full C&J, "sumodeadlifthighpulls" (wtf kind of lift IS that anyway...), things like that. I don't consider it safe for the general athlete/client to do those movements in that manner. Additionally, no kipping in my gym unless you can actually DO pullups. If you're on a band, you're deadhanging.
All right, it's time to switch up my workout, and I could use some advice on where to go with it. I've been lifting for ski season, and since that's over I'd like to mix it up a bit. Here's what I've been doing. Lift every other day. I only skipped days if I was doing something else active like climbing, basketball, etc. If I skipped a day I would lift two days in a row. 3 sets of each exercise in the 10-12 rep range with 1 minute rest between sets. Chest 1 Weighted Dips Bench Standing Shoulder Press Decline Flys Pushups to burnout (legs elevated on a bench) Legs 1 Deadlifts Front Squats Stair Jumps to burnout Back 1 Weighted Pullups DB Raises Rev Pulldown Rev Fys Chinups to burnout Chest 2 Weighted Dips Incline Bench Sitting DB Shoulder Press Decline Fys Pushups to burnout Legs 2 Squats Lunges Lateral Jumps to burnout Back 2 Weighted Pullups Bent Over Rows Back Ext Seated Rows Chinups to burnout I think I'd like get my Deadlift to 330, that would be a PR for me. I did 4 sets at 275 last week, so I have a ways to go. Aside from that I have nothing to really train for, so I wouldn't be opposed to some vanity lifts. I'm 6'2" and 160 right now if that matters.
My initial thought is that you are doing WAY too many excercises. Most of the advice I've gotten has had me focus on 3-4 lifts a session, often compound, and I sometimes toss in smaller vanity lifts for supersets. But I never do more than 6 different lifts in a session, where it looks like you are doing double that.
I'm actually not a fan of having weighted dips before your press, but that's a personal preference since you're really hitting your triceps and depending on your form front delt.. Same for deads before front squats, you're really overloading your erector spinae. If you're lookign to increase your maximal effort I would recommend dropping to the 4-6 rep range and start with your main compound lift.
Sorry if it was unclear, but each bold line represents the routine for a day. So I'm never doing more than five exercises in a day. So what would you recommend I do with Deads? Or would you recommend doing just deads, and doing a pyramid routine, supersets or something like that. I was definitely planning on mixing up the rep range. I also do that when I plateau with my other routine, but not as consistently since I'm going for muscle endurance not really pure strength.