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Deciever
12-23-2002, 08:56 PM
nice.. i hope everything goes well.. cant wait til it gets nice and hard

lilmuscleman
12-24-2002, 07:26 AM
Originally posted by Deciever
nice.. i hope everything goes well.. cant wait til it gets nice and hard

ummm...yea...me too! GL

Antaeus
12-25-2002, 04:10 PM
That's cool your branching out from Westside. I'm still having too much fun w/ it, tho. :D

Deejay_Spike
12-26-2002, 01:57 AM
yeah, i hope you'll survive it !! :D

Deciever
12-26-2002, 06:21 PM
well i survived day 2... only a few more days left (like 30)

Deciever
12-26-2002, 06:22 PM
Originally posted by Antaeus
That's cool your branching out from Westside. I'm still having too much fun w/ it, tho. :D

i was having fun with it too, but i decided its better to try different training styles while im young, to see what works for me...

Deciever
12-26-2002, 06:23 PM
Smolov Squat Program : Week 1 Day 2

Actual Workout

Weeks 1-2
Thursday ( Day 2) 170x8x3 185x5 195x3x3 210x2

Comments - Got my first workout in at my basement. Very nice. I was so damn bloated after eating so much today. My lever belt didnt fit right so on the heavier sets, i just clasped it together, but didnt lock it shut, so I didnt get much support there. I hate high reps. These past two workouts have been apain with the 8 rep sets. havent gone that high since like march. Oh well, its fun. Also, i stuck to the program exactly today...while last time I kinda of strayed off a bit, added 5 lbs here and there.

High note of the day.. GOT MY VIDEO CAMERA WORKING!. So i have some videos. Since i have so many , i took the courtesy of compressing them into one WMV file(8 megabytes) .. so if you have a slow connection, sorry.
for the video, check my site under training journal, week 1 day 2, ....


Expected Workout

Weeks 1-2
Thursday ( Day 2 ) 65%x8x3 70%x5 75%x2x2 80%x1

healthy n_fit
12-26-2002, 06:53 PM
Nice job dude! Hahaha, ya, high reps for squats are A real pain......


I'll definately check the videos for sure.

Deciever
12-26-2002, 07:07 PM
cool.. i kinda like the higher volume of squats so far...

healthy n_fit
12-26-2002, 07:38 PM
Originally posted by Deciever
cool.. i kinda like the higher volume of squats so far...


Oh, i c, i guess thats cool.

lilmuscleman
12-27-2002, 08:10 AM
Originally posted by healthy n'fit
Nice job dude! Hahaha, ya, high reps for squats are A real pain......


I'll definately check the videos for sure.

amen to that. i'm glad you got your camera working.

lilmuscleman
12-27-2002, 08:19 AM
just watched the videos, sorta dark down there isn't it? it looks just like where i work out, with the same rack and all ;). i need to get a weight tree. i just have em strewn about the floor here and there. are you gonna bench much or is this cycle focusing mainly on the squat? good job

Deciever
12-27-2002, 10:31 AM
yeah it is kinda dark,, and plus its a florescent light that luminates the area, so its kinda gives it a weird tint.

Im going to bench some.. probably just speed days. I may do a speed bench today if i have some time(relatives coming up) ..

lilmuscleman
12-27-2002, 07:50 PM
ya my workout area is like a crypt.

Deciever
12-28-2002, 03:31 PM
12-28 DE Bench Press


Speed Bench w/ doubled Minis - 7 sets of 85 x 3 / 135 x 1
JM Press- 95 x 6 / 2 sets of 135 x 6
Bent Over Rows - 135 x 6 / 155 x 5
Front and Side shoulder raises - 2 sets of 20 x 8
Face Pulls - 3 sets of 8 with mini band


Comments - Best workout i've had in while. Thats all i have to say.



TONS OF VIDEOS ON MY SITE! there is the speed bench videos, jm press and bent over row videos at my site. :) :)

healthy n_fit
12-28-2002, 03:38 PM
Looks like ya did well. Damn, i can't imagine JM pressing that weight....and for reps! And i need to row over 150 too. :p
Ya, you must've felt good doing an actual bench workout finally.;)


I'm gonna check the videos........:)

AMG
12-29-2002, 04:18 AM
Hey Deciever I just got done reading this whole 9 page thread. All I can say is great job on your overall progress. You've come a long way in such short time. You should be proud bud. You're throwing around great weight for a man your size.

Good luck!

lilmuscleman
12-29-2002, 08:22 AM
cool, it does look like a great workout. i'm lookin forward to using my minis for bench

Deciever
12-29-2002, 10:49 AM
Originally posted by AMG
Hey Deciever I just got done reading this whole 9 page thread. All I can say is great job on your overall progress. You've come a long way in such short time. You should be proud bud. You're throwing around great weight for a man your size.

Good luck!

thanks man.. means a lot

i cant believe you red this entire thread ...lol..

i guess i have progressed pretty quickly. I just hope i can keep up this pace.

If you havent already, check out my website www.powerlifting.tk for videos and such

-Deciever

AMG
12-29-2002, 08:45 PM
Originally posted by Deciever
thanks man.. means a lot

i cant believe you red this entire thread ...lol..

i guess i have progressed pretty quickly. I just hope i can keep up this pace.

If you havent already, check out my website www.powerlifting.tk for videos and such

-Deciever


You're welcome bud, hey you've earned all the praise. This thread should help inspire many young lifters to push forward.

lol yeah, this thread took a little while to read.

Your dedication to the iron game is great. Your heart is in it, you'll have no problem reaching your goals. If you keep at it you could be the next Ed Coan :-)

Nice site.

Deciever
12-29-2002, 09:27 PM
thanks again for all the compliments.

i'd love to be the next ed coan (minus the banning from IPF that happened to him) ..

This stuff is fun... its one of the only things i can fully concentrate on. All through out the day. lifting is just on my mind.

Im sure im motivation for some people. Thats the whole reason i put my site. It got 400+ hits this month.. so i hope its helping someone.

Im actually proud of my site, its one of the few sites that i've actually took pride in, since i designed it very carefully.

Thanks again

lilmuscleman
12-29-2002, 09:56 PM
ya man, thats the same with me. lifting is ALWAYS on my mind. it's a great energy release. btw, i really like your site. videos are great. night

Deciever
12-29-2002, 10:00 PM
thanks man

AMG
12-29-2002, 10:02 PM
Originally posted by Deciever


<snip>

Thanks again


Anytime Deciever, like I said you've earned it.

I'll be keeping an eye on this thread to see how you're doing in you workouts.

Good luck on crunching those big numbers bud!

Deciever
12-30-2002, 05:08 PM
Smolov Squat Program : Week 2 Day 1

Actual Workout

Weeks 1-2
Monday(Day 3) 185x5x4 195x3 210x2x2 235x1

Comments - Good workout Tonight. Heavy single at the end was nice and easy . I let my knee's drift forward on them abit, mainly so i could try and stay upright, and i figure since im not going extremely heavy, maybe it will help to serve in strengthening my knees. Rest of the week is off for the program. So i'll continue with my normal westside program. The fun part starts next week. Then i get to go through hell :) .. i cant wait.





Expcted Workout

Weeks 1-2
Monday(Day 3) 70%x5x4 75%x3 80%x2x2 90%x1

jeremys
12-30-2002, 05:17 PM
how much do you expect to add with the smolov? or are you just waiting to see?

lilmuscleman
12-30-2002, 05:48 PM
sweet job man, i can't wait to see the results.

Deciever
12-30-2002, 06:31 PM
Originally posted by jeremys
how much do you expect to add with the smolov? or are you just waiting to see?
just relaly waiting to see. i'd be happy with 30 lbs....

Deciever
12-30-2002, 06:31 PM
Originally posted by lilmuscleman
sweet job man, i can't wait to see the results.

me neither

healthy n_fit
12-30-2002, 06:46 PM
Originally posted by Deciever
Smolov Squat Program : Week 2 Day 1



Hey dude, excellent job! So, was the 235 like DE Speed? Yep, I know you........you just can't wait for the hard weights :p

Keep it up. Hopefully you'll get the 30+ pounds you want.

Deciever
12-30-2002, 07:48 PM
lol de was definately not DE speed... if that was DE speed, i'd be squatting like 450... i can only dream

yeah, i cant weight to get into the heavy part of the routine.

healthy n_fit
12-31-2002, 08:11 AM
Originally posted by Deciever
lol de was definately not DE speed... if that was DE speed, i'd be squatting like 450... i can only dream

yeah, i cant weight to get into the heavy part of the routine.

Hahaha! Its ok......DE Speed For me is only around 100(give or take).......

Ok dude, have fun!

lilmuscleman
12-31-2002, 08:56 AM
ya, good luck on your routine. i'm really anticipating the results. I'm only gonna choke my light bands this week on DE Squat so they won't shoot me through the floor j/k

Deciever
12-31-2002, 09:21 AM
yeah.. i cant believe you doub led the lights man...

lilmuscleman
12-31-2002, 10:17 AM
ya lol, they were mad fun

Deciever
12-31-2002, 02:21 PM
12-31 ME Bench Press



Reverse band press(light bands) - 135 x 5 / 185 x 3 / 205 x 1 / 225 x 1 / 245 x 1 / 255 x 1
Incline Bench Press - 135 x 6 / 145 x 6
Front and Side shoulder raises - 2 sets of 20 x 8



Comments - WOW! i was amazed at how i did on reverse band presses...definately suprised myself. They felt really good though. They were really hard to unrack, but once i figured out an easy way to do it, i had no problems with it. Inclines felt good too. i used a POS bench, but it held up, and thats all that matters.

Im in a rush today, so click here for the videos.... VIDEOS ( go to my site for em)

healthy n_fit
12-31-2002, 02:41 PM
Thats amazing! You'll get 300 for that some time soon ;) Looks like you did good. BTW, whats a POS Bench?

Deciever
12-31-2002, 03:54 PM
POS Bench = peice of **** bench

thanks

lilmuscleman
12-31-2002, 04:29 PM
those reverse band presses look really fun. but since we have the same bench, how did you hook the bands at the top?

healthy n_fit
12-31-2002, 05:39 PM
Originally posted by Deciever
POS Bench = peice of **** bench

thanks

Hahahah, ohhh....i gotcha! NP dude......and i mean it,you did great! :)

lilmuscleman
12-31-2002, 08:53 PM
you really need help with your abbreviations Healthy :D

Deciever
01-01-2003, 12:35 PM
lol

lilmuscleman
01-01-2003, 03:08 PM
ok, i believe ya *nudge nudge wink wink*

Me: Brb, going AFK a sec
Healthy: Huh?

Deciever
01-02-2003, 04:21 PM
1-02 DE squat



Speed Squats - 5 sets of 135 x 2 / 2 sets of 155 x 2 / 185 x 1
Deadlifts - 2 sets of 135 x 3 (rest inbetween reps) / 2 sets of 225 x 3 / 285 x 1 / 315 x 1(beltless)
Barbell Hack Squats - 135 x 6 / 2 sets of 225 x 6



Comments - Good quick workout. Squats felt good, deadlifts felt even better. I really like the hack squats. They were different, and a bit awkward to hold onto the bar, but i felt them alot. Defiantely going to continue doing them if the program permits.

Deciever
01-02-2003, 04:23 PM
hey healthy, beat this..

SPSAOMTTIAPLBNAIMADF

sTOP POSTING STUPID ACRONYMS ON MY THREAD, THIS IS A POWER LIFTING BOARD NOT AN INSTANT MESSAGE ABBREVIATION FORUM

(sorry for the caps)

healthy n_fit
01-02-2003, 05:08 PM
Originally posted by Deciever
hey healthy, beat this..

SPSAOMTTIAPLBNAIMADF

sTOP POSTING STUPID ACRONYMS ON MY THREAD, THIS IS A POWER LIFTING BOARD NOT AN INSTANT MESSAGE ABBREVIATION FORUM

(sorry for the caps)


Hahaha, only one problem.What does the D before the F mean? :D ;) J/K dude.....I'll go delete those posts..sorry

healthy n_fit
01-02-2003, 05:10 PM
Originally posted by Deciever
1-02 DE squat



Speed Squats - 5 sets of 135 x 2 / 2 sets of 155 x 2 / 185 x 1
Deadlifts - 2 sets of 135 x 3 (rest inbetween reps) / 2 sets of 225 x 3 / 285 x 1 / 315 x 1(beltless)
Barbell Hack Squats - 135 x 6 / 2 sets of 225 x 6



Comments - Good quick workout. Squats felt good, deadlifts felt even better. I really like the hack squats. They were different, and a bit awkward to hold onto the bar, but i felt them alot. Defiantely going to continue doing them if the program permits.

Nice job! I bet ya anything that all of those movements were nice and quick. Right? ;) Good job.

Antaeus
01-02-2003, 05:43 PM
Nice job on the reverse band press. I've used blues for that, but next time I'll probably use greens. I'm curious to see how your new programs works out as well. When's your next meet?

lilmuscleman
01-02-2003, 07:30 PM
great job, man. don't be surprised if i suddenly start doing hack squats again :D i haven't done em in months

Deciever
01-02-2003, 09:10 PM
healthy everything was nice and quick, even the deadlift.
lil muscleman - go for it. they're fun.

Deciever
01-02-2003, 09:11 PM
ant- thanks. my next meet is march 10, where im not going all out. Im just going to hit like 315/205/ 405 or something. Im not going all out because its an unsanctioned meet, with loose judging...

My next sanctioned (USAPL of course ) is May 31st.... hope to total 1 0 0 0 :)

what about you?

Deciever
01-03-2003, 02:01 PM
1-03 DE Bench



Speed Bench(doubled minis) - 6 sets of 95 x 3 / 135 x 1
CG lockouts - 135 x 6 / 185 x 5 / 205 x 3 (easy, but stopped here)
Bent Over rows - 135 x 6 / 155 x 5 / 165 x 4 ( may have cheated a bit on these by jerking a bit)
Pullups - 3 sets of 8


Comments - Good, abrupt workout today. Speed benches were good. They werent as fast as usual cause i used more weight, but they were still under 3 seconds. CG lockouts hurt my shoulders and my elbows. So I defiantely will not be doing them again. I think they hurt my shoulder and elbows since the bar was just resting there on the pins, and when i would push, i 'd push and then a split second later, the wieght would come up. Everything else went good though.

lilmuscleman
01-03-2003, 02:39 PM
cool, i'm really anticipating using bands again in a little bit. i can't wait til i get a 1000 total :D good job, man

healthy n_fit
01-03-2003, 03:04 PM
Good job Deceiver! Sorry to hear about your elbows and shoulders. I DID have the same problem, but i moved my grip out a bit, and it doesnt hurt AT ALL. I love it. Looks like ya had a realy workout. K, cya! :)

Antaeus
01-03-2003, 04:39 PM
Originally posted by Deciever
ant- thanks. my next meet is march 10, where im not going all out. Im just going to hit like 315/205/ 405 or something. Im not going all out because its an unsanctioned meet, with loose judging...
My next sanctioned (USAPL of course ) is May 31st.... hope to total 1 0 0 0 :)
what about you?

You will be totalling 1k in no time! Unsanc. meets are cool b/c you treat them like training, but in a meet atmosphere. So you gain experience.

Next meet is in sig, I want to do ~1300. Very excited about consistent shirt training and my new gear (see journal).

btw, CG lockouts are very beneficial. it's hard to stay tight in the bottom, but concentrate on blowing the weight up all at once, not pressing until it moves. Also make sure your wrists and elbows are in line, this will mean a lower set-up. If you set up too high it becomes a painful near-extension. Otherwise just use a 5 board. :)

Luke530
01-04-2003, 06:12 AM
D, 1k is looking for ya... and it's looking fast :D

Deciever
01-06-2003, 03:55 PM
thanks luke

Deciever
01-06-2003, 03:55 PM
Smolov Squat Program : Week 3 Day 1

Actual Workout

Weeks 3 - 6 Monday
Week 3 185x9x4

Comments : my god this was crazy. I have no endurance at all! I havent squatted with so many reps since over a year ago. I liked it though.. I was dying on the last set though. Also, i realized i cant count went im lifting. On my first set i thinki did 10 reps, and the 3rd set i did 8 reps. oh well they average out. Definately a good workout... Now i cant wait until wednesdays. Also, i hope the fact that im rouding up doesnt hurt me. I was supposed to do 182 today, so instead of rounding down to 180, i went to 185, simply because it would be easier to load. Also, on the 4th set, my form went down the drain :(

Video : Here (1st and second sets only, including warmup) 9 megs. If i would've put all of the lifts in, it would be over 17 megs compressed.. too big for most people to download.



Expected Workout

Weeks 3 - 6 Monday
Week 3 70%x9x4



--------------------------------------------------------------------------------

lilmuscleman
01-06-2003, 04:34 PM
wow, looks like a crazy workout. i have like 0 lower body endurance as well.

healthy n_fit
01-06-2003, 07:02 PM
Hahah yea! Same here. :o

D, that workout looks intense!! Keep it up bro! :)

Deciever
01-07-2003, 12:21 PM
any ideas on what i should do for flat bench tonight? not sujre if i should go light so i can recover for tommorrow, or go heavy cause its still the beginning of the routine..

lilmuscleman
01-07-2003, 01:18 PM
not sure man, i haven't done the program so i wouldn't know. maybe CG incline?

Deciever
01-07-2003, 01:21 PM
i meant flat bench.. like what scheme.. but thanks anyway.

lilmuscleman
01-07-2003, 01:30 PM
ahhh well if that workout is as extremely hard as you say and you think you might be fatigued tomorrow, you might wanna do sets of 8 or something less strenuous.

Deciever
01-07-2003, 04:30 PM
1-07 ME Bench



Bench Press - 95 x 6 / 135 x 6 / 165 x 3 / 185 x 2 / 205 x2
Military Press- 95 x 6 / 115 x 6 / 125 x 6



Comments - Good workout, lowered my volume a bit. Only the main exercises . Will try to keep it low volume while on the routine. Happy with 205 x 2 though.. First rep was so easy. Looks like im getting stronger. BW is up to 147 too .. im getting up there.

lilmuscleman
01-07-2003, 04:33 PM
Originally posted by Deciever
1-07 ME Bench



Bench Press - 95 x 6 / 135 x 6 / 165 x 3 / 185 x 2 / 205 x2
Military Press- 95 x 6 / 115 x 6 / 125 x 6



Comments - Good workout, lowered my volume a bit. Only the main exercises . Will try to keep it low volume while on the routine. Happy with 205 x 2 though.. First rep was so easy. Looks like im getting stronger. BW is up to 147 too .. im getting up there.

argh i have been pwned. cool man, looks...like...you....are....getting...stronger. :D can't wait til i get 205x1 muahahah. the day will be mine!

Deciever
01-08-2003, 05:28 PM
Smolov Squat Program : Week 3 Day 2

Actual Workout

Weeks 3 - 6 Wednesday
Week 3 195x7x5

Stiff Legged Deadlifts - 3 sets of 135 x 6

Comments : Getting a bit tougher. Still fun though . I get to end the week with 10 triples with 210 lbs.. how fun will that be? Im tired so there isnt alot of comments, so sry about that. Im also bogged down with homework, so i dont have as much free time as i'd like....



Expected Workout

Weeks 3 - 6 Wednesday
Week 3 75%x7x5

AMG
01-08-2003, 05:59 PM
Nice workout Deciever! That's a lot of squats.

Going up in body weight huh? 150lbs looks to be getting closer.

Deciever
01-08-2003, 06:07 PM
yaeh, holidays pushed me up a few lbs, but im still lean.
six pack is showing, can see outlines of most of my muscles. Once i get rid of thew eight i gained (if i decide too), i'll be back to normal

AMG
01-08-2003, 07:27 PM
Originally posted by Deciever
yaeh, holidays pushed me up a few lbs, but im still lean.
six pack is showing, can see outlines of most of my muscles. Once i get rid of thew eight i gained (if i decide too), i'll be back to normal

Considering how strong you are at 147, you could be a tank by the the time you reach 200lbs.

Deciever
01-08-2003, 07:49 PM
well, i dont plan on gaining much more fat than i hae now.. i want the gains i get to be quality....

and thanks again for the compliments

Deciever
01-10-2003, 02:37 PM
Smolov Squat Program : Week 3 Day3

Actual Workout

Weeks 3 - 6 Friday
Week 3 210x5x6



Comments : Good workout today. I left out the last set, since i had to go eat dinner w/ my family. Sets were getting progressively harder as the workout went on. I was sweating like crazy. Tomorrow i am scheduled to do something like 220 for 10 sets of 3.. so that should be REALLY intense. I'm 100% sure i can do it. On a side note, my new squat form feels pretty damn good. A lot more comfortable.



Expected Workout

Weeks 3 - 6 Friday
Week 3 80%x5x7

Antaeus
01-10-2003, 05:43 PM
looks like that program has you working! nice stuff.. :)

Deciever
01-10-2003, 06:15 PM
yup very well.. even hit a PR on bench and raw (no belt) de adlift already.

here's a pic from a few workouts ago..
this is on my 3rd set of 5 with 185

AMG
01-10-2003, 06:39 PM
Originally posted by Deciever
yup very well.. even hit a PR on bench and raw (no belt) de adlift already.

here's a pic from a few workouts ago..
this is on my 3rd set of 5 with 185


Great form on the squat!

Deciever
01-10-2003, 08:10 PM
thanks.. just hope i can keep it like that withthe heavier weights :)

Deciever
01-11-2003, 06:35 PM
Actual Workout

Weeks 3 - 6 Saturday
Week 3 220%x3x10



Comments : I did so much GPP today. i carried around lumber for my reverse hyper, and pushed carts at my job for 3 and 1/2 hours... it was cold as hell. SO i went into this workout feeling kinda refreshed. First 5 sets were easy, then they got much much harder.. 3rd rep on all the following reps were just pure muscling it out. I definately liked this workout better than yesterdays.. im abig fan of lower reps.

The kettle bell snatches were fun .. i havent used them in a while, but i think i should start using it more often.

Videos - Squats(135,185,205,3 sets of 220 ) 4 megs total , Reverse Hyper

Picutres - Reverse hyper



Expected Workout

Weeks 3 - 6 Saturday
Week 3 85%x3x10



videos on my site check it out

lilmuscleman
01-11-2003, 07:19 PM
ahh great job. i bet that workout was killer! i really gotta get around to rigging a Reverse Hyper for my power rack. see ya!

healthy n_fit
01-11-2003, 07:43 PM
Originally posted by Deciever
Actual Workout

Weeks 3 - 6 Saturday
Week 3 220%x3x10



Comments : I did so much GPP today. i carried around lumber for my reverse hyper, and pushed carts at my job for 3 and 1/2 hours... it was cold as hell. SO i went into this workout feeling kinda refreshed. First 5 sets were easy, then they got much much harder.. 3rd rep on all the following reps were just pure muscling it out. I definately liked this workout better than yesterdays.. im abig fan of lower reps.

The kettle bell snatches were fun .. i havent used them in a while, but i think i should start using it more often.

Videos - Squats(135,185,205,3 sets of 220 ) 4 megs total , Reverse Hyper

Picutres - Reverse hyper



Expected Workout

Weeks 3 - 6 Saturday
Week 3 85%x3x10



videos on my site check it out


Ahh....nice job!! Must have been a killer, from how you described it. Keep it up. a 400+lb squat is soon to come from you :)

Deciever
01-11-2003, 09:00 PM
oh yeah workout was a killler.. im dreading the higher reps i ahve to do on monday though.. i really dont enjoy them at all

lilmuscleman
01-12-2003, 06:17 AM
once you're done with this program, are you gonna check and see what your max raw squat is right away to see how much it went up? cause it looks promising ;)

Deciever
01-12-2003, 08:09 AM
yeah i' ll probably check out whatit is a few days after the program comes to the end.. Im really anxious about it.

healthy n_fit
01-12-2003, 10:30 AM
Yea, i hate higher reps too. Good luck on Monday!


You got like 2 months left of the program right? That's a good amount of time to substantially increase your squat.

lilmuscleman
01-12-2003, 01:05 PM
Originally posted by Deciever
yeah i' ll probably check out whatit is a few days after the program comes to the end.. Im really anxious about it.

what are you hoping for?

Deciever
01-12-2003, 01:30 PM
i'd be happy with 20 lbs... since i get a break in lke 4 weeks, i may s top the program there, because im abit uneasy about not really benching or deadlifting for so long....

and besides.. the part im doing now is the part where most of the gains come.

lilmuscleman
01-12-2003, 02:57 PM
cool ^^^^

Deciever
01-13-2003, 04:55 PM
Smolov Squat Program : Week 4 Day1

Actual Workout

Weeks 3 - 6 Monday
Week 4 205x9x4



Comments :I felt so strong today it isnt even funny. my warm ups were just popping up and it was strong. My working sets felt really strong too. The first set was so easy but they got harder as i progressed. I was definately impressed with my self today. I love this program.



Expected Workout

Weeks 3 - 6 Monday
Week 4 (70%+10kg)x9x4

healthy n_fit
01-13-2003, 05:54 PM
Originally posted by Deciever
Smolov Squat Program : Week 4 Day1

Actual Workout

Weeks 3 - 6 Monday
Week 4 205x9x4



Comments :I felt so strong today it isnt even funny. my warm ups were just popping up and it was strong. My working sets felt really strong too. The first set was so easy but they got harder as i progressed. I was definately impressed with my self today. I love this program.



Expected Workout

Weeks 3 - 6 Monday
Week 4 (70%+10kg)x9x4

Nice job!! Looks like ya did real good! I like it when i feel good like that too. Now, if you felt that good at maxout.... ;) :p

AMG
01-13-2003, 09:25 PM
Originally posted by Deciever
Smolov Squat Program : Week 4 Day1

Actual Workout

Weeks 3 - 6 Monday
Week 4 205x9x4



Comments :I felt so strong today it isnt even funny. my warm ups were just popping up and it was strong. My working sets felt really strong too. The first set was so easy but they got harder as i progressed. I was definately impressed with my self today. I love this program.



Expected Workout

Weeks 3 - 6 Monday
Week 4 (70%+10kg)x9x4

Great job man! This Smolov program must be bulding your stamina up big time.

Luke530
01-14-2003, 04:39 PM
i forgot to tell you, just so you are aware of this... since you are giving yourself such a long rest from bench and deadlift... once you start them again, you are going to have a REDICULOUS jump in strength...

Deciever
01-14-2003, 04:55 PM
i hope so...

i just did some benching today, (last week i got 205 x 2, which is a big PR)

and today i did 185 x 3 easy and then dumbell presses with 80's for 4 reps.

im really clueless on my deadlift now

lilmuscleman
01-14-2003, 05:02 PM
cool man, i'm shooting for 205 in a few weeks. we'll see :D

Luke530
01-14-2003, 05:17 PM
Originally posted by Deciever
i hope so...

i just did some benching today, (last week i got 205 x 2, which is a big PR)

and today i did 185 x 3 easy and then dumbell presses with 80's for 4 reps.

im really clueless on my deadlift now

leave benching alone for a bit... it'll be fun to see in a few weeks when you hit 225 like a feather... :D

Deciever
01-15-2003, 06:48 PM
Smolov Squat Program : Week 4 Day2

Actual Workout

Weeks 3 - 6 Wednesday
Week 4 215x5x5



Comments :I've had no free time at all since monday. So my workout was very abrupt. I did 5 x5 since i didnt have much time, due to school work and such. Only a difference of 2 reps a set, i'll be fine..



Expected Workout

Weeks 3 - 6 Wednesday
Week 4 (75%+10kg)x7x5

lilmuscleman
01-17-2003, 08:26 AM
sounds like a good workout. how much longer is this program gonna last for ya?

Deciever
01-17-2003, 11:41 AM
end of next week

Luke530
01-17-2003, 11:59 AM
what do you think your max will be by the end of smolov?

Deciever
01-17-2003, 12:50 PM
not a clue.. if all goes well im hoping to hit 350-360 at my next contst

lilmuscleman
01-17-2003, 02:42 PM
cool :D

Deciever
01-17-2003, 03:37 PM
Smolov Squat Program : Week 4 Day3

Actual Workout

Weeks 3 - 6 Friday
Week 4 225x5x7



Comments :Much better workout than yesterdays. ALl my squats were low like i like to have them. My weight is going up abit too. With shoes and my weight lfiting belt on i tipped the scales at about 148.. so i guess im up to like 146, which is pretty big for me. 5 more workouts left in the intense phase of the smolov squat program.. and than thats it. I dont like not benching as much or deadlifting.. just doesnt feel right. .



Expected Workout

Weeks 3 - 6 Friday
Week 4 (80%+10kg)x5x7

lilmuscleman
01-17-2003, 04:18 PM
oh dear, 148. whatever will we do you fatass rofl :D i hold a TON of water weight for some reason. i weigh about 150 in the morning. i think it's because i live on bread-based foods ;)

Deciever
01-17-2003, 08:25 PM
i think i may drop a few lbs so i can stay in the 148 easier. and besides.. since i gained a few lbs, my belt is a bit tighter, and i dont feel like having to unscrew it and re adjust the belt, so i think i'll just dorp a few lbs

lilmuscleman
01-17-2003, 08:31 PM
Originally posted by Deciever
i think i may drop a few lbs so i can stay in the 148 easier. and besides.. since i gained a few lbs, my belt is a bit tighter, and i dont feel like having to unscrew it and re adjust the belt, so i think i'll just dorp a few lbs

ya, i need to drop a few pounds as well so i can stay in the 148. how are you gonna go about doing it?

KCsz71
01-18-2003, 12:56 PM
Hey Deciever, what happened to your web site?

Deciever
01-18-2003, 03:28 PM
took it down while i work on security issues and getting the new server running..

after teenbb.com got hacked, i realized my site was way to vulnerable, so i had to take some extra precautions.. so im workin on getting it back up by monday.

Luke530
01-18-2003, 04:49 PM
yeah... what happened over there... who hacked it, is it gone for good?

healthy n_fit
01-18-2003, 05:00 PM
Originally posted by Luke530
yeah... what happened over there... who hacked it, is it gone for good?
BUMP!! I wonder who hacked it :mad:

Deciever
01-18-2003, 05:47 PM
dont know who hacked it or whatever, but someone did...

so im trying to learn how to use IIS 6.0, Apache , or Xitami before i put the site(s) back up

Deciever
01-19-2003, 04:13 PM
Smolov Squat Program : Week 4 Day4

Actual Workout

Weeks 3 - 6 Saturday
Week 4 235x3x10



Comments :This workout was tough as hell. I was sore from yesterday, which isnt good, and i was on my feet all day so i was a bit tired out come workout. Squats were a bit higher than i would've liked.. they were maybe an inch or two below parallel. I had more trouble staying upright, but i'll deal with it. These sets were definately easier than the last time i did something this heavy for a raw triple.



Expected Workout

Weeks 3 - 6 Saturday
Week 4 (85%+10kg)x3x10

ballast
01-20-2003, 07:48 AM
Nice work!Looks like a very demanding workout.Keep it up!

Deciever
01-20-2003, 10:38 AM
Thanks... its pure hell

healthy n_fit
01-20-2003, 03:24 PM
Bump. Mustve been hell ;)

Deciever
01-20-2003, 05:09 PM
Smolov Squat Program : Week 5 Day1

Actual Workout

Weeks 3 - 6 Monday
Week 5 215x8x4



Squats 135x8 w/ bar situated a bit higher
Leg Curls 2 sets of 100 x 6
CalfRaises(seated) 2 sets of 90 x 15

Comments :No school today :) so iwas happy about that. Went in and felt pretty good, just a bit tired. Once i got in the groove of things, it was good. One of my training partners helped me with my form abit, after i had finished. He had me move the bar up about 1 inch, he said i was carrying it too low. It helped alot. with 135 i was actually able to stay upright.. which is good for me :) :)



Expected Workout

Weeks 3 - 6 Saturday
Week 5 (70%+15kg)x9x4

AMG
01-22-2003, 01:42 PM
Nice job bro! Do you feel stronger and more explosive from this program?

Deciever
01-22-2003, 01:43 PM
i definately do..

but this sucks.. recent ly i've had a sore throat, and now im getting a bit congested.... so close to the end of the intense meso cycle..

AMG
01-22-2003, 01:51 PM
Originally posted by Deciever
i definately do..

but this sucks.. recent ly i've had a sore throat, and now im getting a bit congested.... so close to the end of the intense meso cycle..

Wow that sucks Deciever. Seems sickness always hits at the worst times.

Hope it clears up soon bro.

Deciever
01-22-2003, 02:06 PM
thanks bro

Antaeus
01-22-2003, 04:49 PM
Doh! I hate trying to lift when sick. :D

Deciever
01-22-2003, 04:54 PM
i decided to up my wter intake to 2 gallons a day, and up my vitamin C intake. im gonna lift tomorrow, and push everything back a day...

Deciever
01-24-2003, 01:51 PM
1-24 Triceps



Close GripBench Press - 135 x6 / 155 x 6 / 165 x 3 / 185 x 3
Band Pushdowns- 5 sets of minis x 20
Face pulls- 3 sets of minis x 20



Comments - Good workout. on the 185 close grip my elbows started to flare. Does anyone else stop a few inches up from their chest in the CG bench? I always stop like 2-3 inche s above.. i found if i touch my chest, it puts a lot of strain on my shoulders since they are forced to rotate so much. Stil feeling a bit sickly too.. congested... sedative... all the stuff that goes along with a cold :( :(

AMG
01-24-2003, 03:00 PM
Originally posted by Deciever
1-24 Triceps



Close GripBench Press - 135 x6 / 155 x 6 / 165 x 3 / 185 x 3
Band Pushdowns- 5 sets of minis x 20
Face pulls- 3 sets of minis x 20



Comments - Good workout. on the 185 close grip my elbows started to flare. Does anyone else stop a few inches up from their chest in the CG bench? I always stop like 2-3 inche s above.. i found if i touch my chest, it puts a lot of strain on my shoulders since they are forced to rotate so much. Stil feeling a bit sickly too.. congested... sedative... all the stuff that goes along with a cold :( :(

Nice weight on the close grip bench!

I always go down to my chest with close grip. To isolate the triceps more sometimes I will use an EZbar. This lets me keep my hands about 4" apart. Taking my shoulders out of the mix.

Hope you start feeling better soon.

lilmuscleman
01-24-2003, 03:03 PM
very nice CG bench indeed!

Deciever
01-24-2003, 03:46 PM
Originally posted by AMG
This lets me keep my hands about 4" apart.
Hope you start feeling better soon.

Thanks.. i cant CG with such a close grip.. my cg today was about pointer finger just outside the smooth....so just at about shoudler width.

BTW, hope your shoulder and your foot get better as well

AMG
01-24-2003, 04:32 PM
Originally posted by Deciever

BTW, hope your shoulder and your foot get better as well
Thanks bro.

healthy n_fit
01-24-2003, 04:54 PM
Naw, I'm fine going all the way down. Nice CG Bench!! I just want 185x1 and ill be satisfied ;)


You definately could have done more. I know it. You werent feeling so perfect..... :o

Antaeus
01-24-2003, 09:58 PM
nah i go all the way down. makes it kinda like a front delt workout too. remember to push towards your feet and your elbows won't flare.

Deciever
01-25-2003, 08:26 AM
yeah in this workout, i really made sure i lowered it to my lower chest,and pushed straight up... it really helped alolt

Deciever
01-25-2003, 08:26 AM
yeah in this workout, i really made sure i lowered it to my lower chest,and pushed straight up... it really helped alolt

Deciever
01-25-2003, 08:22 PM
friends forced me to bench today.. wanted to do a bench contest in my basement.. so of course i didnt back down from the challenge.

our of the 10 people there, 3 dropped out at below 135, 2dropped at 155, 2 dropped at 165, 1 dropped at 185

My weights went like.
135 x 6 , 155x2 , 175 x 1 , 185 x 1 , 195 x 1 , 205 x 1 , 215 x 1

and then my bro did 215 easily too.

215 wasnt that bad.. it was slow, but probaly could've gotten 220... , so im happy with that.

I decided to max my benchthis week since i am putting the smolov on hold until monday... but i dont think it was such a good idea to max bench day after doing heavy triceps.. oh well

AMG
01-25-2003, 08:42 PM
Nice job Deciever. 215 x 1 is a nice lift. Your bench has jumped up!

When is your next total max out for Squat and Dead?

Deciever
01-25-2003, 08:52 PM
dunno.. maybe march 2nd.. might max at a local church contest

AMG
01-25-2003, 08:57 PM
Can't wait to see what the smolov program added to your Squat. That program looks brutal.

Deciever
01-25-2003, 09:03 PM
i dont think its going to add as much as it woud've if i hadnt gotten sick..... but hopefully, i'll still get a nice 20 lbs or so

AMG
01-25-2003, 09:10 PM
Yeah, sickness seems to hit at the worst pos times. But a 20lbs PR will be nice indeed. 1000 is around the corner for you bro.

Deciever
01-25-2003, 09:23 PM
lets hope.. i need to get a new squat suit now tho.. my champion suit doesnt fit... straps are too short :(

probably order a victor suit next week :) :)

KCsz71
01-26-2003, 02:21 AM
Dude Nice Bench , You need to get your videos working on your site again ..

Deciever
01-26-2003, 05:32 AM
whats wrong with the videos??

healthy n_fit
01-26-2003, 07:31 AM
Originally posted by Deciever
friends forced me to bench today.. wanted to do a bench contest in my basement.. so of course i didnt back down from the challenge.

our of the 10 people there, 3 dropped out at below 135, 2dropped at 155, 2 dropped at 165, 1 dropped at 185

My weights went like.
135 x 6 , 155x2 , 175 x 1 , 185 x 1 , 195 x 1 , 205 x 1 , 215 x 1

and then my bro did 215 easily too.

215 wasnt that bad.. it was slow, but probaly could've gotten 220... , so im happy with that.

I decided to max my benchthis week since i am putting the smolov on hold until monday... but i dont think it was such a good idea to max bench day after doing heavy triceps.. oh well


Ahahaha awesome!! I Good job man! :) It was a PR right?


Heh, I should challenge them to benching i guess :D

Deciever
01-26-2003, 09:25 AM
yeah a PR..... you'd do well... very well

healthy n_fit
01-26-2003, 12:10 PM
Originally posted by Deciever
yeah a PR..... you'd do well... very well


Cool!! :)

Hey, thanks man. Well, i gotta get 200 bench in 2 months, then i would have gotten another milestone :D

Deciever
01-27-2003, 03:38 PM
1-27 Squat



Squats - 135 x6 / 185 x 2 / 2 sets of 135 x 4/ 185 x 3
Sumo Deadlifts- 3 sets of 135 x 6
Stiff legged deadlifts - 2 sets of 135 x 6 / 2 sets of 185 x 6



Comments - Talk about a horrible workout... squats felt relaly awkward , which is why i lowered it down after 185 x 2. I got to the point where 135 was feeling normal again, and I go to my next set, and on the second rep down in the hole, i feel/hear a crackle and pop in my leg. I made it up fine, and even did another rep, cause it didnt hurt then, but about 5 minutes later i tried to do a body weight squat and it hurt. Right in the hole. So, this kinda ruined my day.. everything else went fine.. i did sumo's to get some blood flowing to my inner thigh where i got injured.

Deciever
01-27-2003, 03:38 PM
1-27 Squat



Squats - 135 x6 / 185 x 2 / 2 sets of 135 x 4/ 185 x 3
Sumo Deadlifts- 3 sets of 135 x 6
Stiff legged deadlifts - 2 sets of 135 x 6 / 2 sets of 185 x 6



Comments - Talk about a horrible workout... squats felt relaly awkward , which is why i lowered it down after 185 x 2. I got to the point where 135 was feeling normal again, and I go to my next set, and on the second rep down in the hole, i feel/hear a crackle and pop in my leg. I made it up fine, and even did another rep, cause it didnt hurt then, but about 5 minutes later i tried to do a body weight squat and it hurt. Right in the hole. So, this kinda ruined my day.. everything else went fine.. i did sumo's to get some blood flowing to my inner thigh where i got injured.

lilmuscleman
01-27-2003, 03:40 PM
sorry to hear that. sounds like we both had a bad workout

AMG
01-27-2003, 03:49 PM
Sorry to hear about the bad workout.

I really sorry to hear about the injury Deciever. Hopefully it's nothing serious, and will clear up soon bro.

ballast
01-27-2003, 04:24 PM
I've had that happen to me several times in the same area.It usually happened from an improper warm-up, but usually after a week I was fine.Keep an eye on it.Hopefully it will turn out to be something minor.

Deciever
01-27-2003, 04:49 PM
hopefully.. only i dont think it was from my warm up, cause
1) i re-warmed up cause i was feeling awkward
2) 185 IS a warm up weight

Thanks guys.. i shuld be back next week squatting

healthy n_fit
01-27-2003, 07:11 PM
Originally posted by Deciever
hopefully.. only i dont think it was from my warm up, cause
1) i re-warmed up cause i was feeling awkward
2) 185 IS a warm up weight

Thanks guys.. i shuld be back next week squatting

Sorry bout that :( I hate these kind of injuries.

Well, sounds like it'll be better soon. 2 weeks at most. Probably only 1 week.

Get better.

Antaeus
01-28-2003, 03:18 PM
yikes, that sux... ice & ibuprofen for you!!! :D

Luke530
01-28-2003, 03:48 PM
don't workout until you are @ 100% again... you don't want another injury... it's hard, but you gotta do what you gotta do, it'll pay off later :D

Deciever
01-28-2003, 04:27 PM
1-28 Bench



bench - 135 x6 / 15 5 x 6 / 2 sets of 185 x 6 / 165 x 3
Incline Bench- 3 sets of 135 x 6
Reverse Hypers - 2 sets of50 x 8 / 2 sets of 75 x 6



Comments - Great workout today. bench went well. Incline benches felt well too. I did some reverse hypers to make up for my leg work. I think i will be doing a lot of them now. I really like em. So far my leg hasnt gotten any better, but luckily it hasnt gotten any worse so i dont think its anything serious.

Deciever
01-28-2003, 04:32 PM
injury isnt to thepoint where its dehibilitating.. just a minor one..

i will survive.....
:: breaks into song::
at first i was afraid.. i was petrified.. kept thinking i could never live without you by my side... but then i spent so many nights, thinking how you've done me wrong, and i grew strong.. i learned how to get along....

sry, im just happy i passed my written drivers test.. got a 98:)

AMG
01-28-2003, 04:36 PM
Nice bench workout! It must feel good to get back to it.

Congrats on the the driver test!

Get well soon bro.

Deciever
01-28-2003, 04:45 PM
thanks man

Luke530
01-28-2003, 04:55 PM
D, where is the pain? what is it... bone, tendon, muscle?

Deciever
01-28-2003, 06:21 PM
not sure if its muscle or tendon yet... i found out one thing though...
if i have a heel in my shoe, li ke new balance instead of chucks, it helps lessen the pain if i do a BW squat

Antaeus
01-29-2003, 09:54 AM
Oh you kids are getting all grown up driving and such! :D

Maybe I'll let you borrow my Mustang... :D

Deciever
01-29-2003, 10:36 AM
thanks ant.. but i still have another 6 months before i get my permit, and another 18 months before i can drive by my self :(

it blows

but i'll take your mustang anyway :) :)

Antaeus
01-29-2003, 11:21 AM
Man u used to be able to get your permit at 14.5, then full license at 15 here in California. Now I don't think you can get one until you have like 100 hrs driving time with a licensed driver over 21, and if you're under 18 there are restrictions, too (like only driving to school and such).

Deciever
01-29-2003, 11:51 AM
man,. it'd be great to have had a liscense before i turned 1 5.... i'd be so happy..

ballast
01-29-2003, 03:12 PM
Congratulations on passing your driving test!

Deciever
01-29-2003, 03:42 PM
Thanks

Deciever
01-30-2003, 05:52 PM
1-30 DE Squat/Deadlift



Box Squat - 135 x6 / 4 sets of 135 x 3 / 185 x 2
Free Squats- 3 sets of 185 x 3
Deadlifts(old suit bottoms, no belt) - 135 x 3 / 225 x 3 / 275 x 1 / 325 x 1/ 355 x 1
Leg Curls- 3 sets of 70 x 10
Hypers- 3 sets of 20



Comments - Really good workout today. I think my groin is pretty much better. Squats felt alright, and deadlifts felt good. .no pain at all. 355 was not easy at all, but im really happy with it since it was in an old pair of suit bottoms, and plus, it was belt less :) .

AMG
01-31-2003, 07:45 AM
Great job! Glad to see you're back to Squatting/Deadlifting so soon.

Deciever
01-31-2003, 07:59 AM
yup, i probably should've waited a bit longer.. but im so impatient!

thanks

ballast
01-31-2003, 08:58 AM
It's good to hear your injury is healing.Nice work on the deadlifts too!Not to sound like an old man, but be careful.I really shouldn't talk, I'm impatient as well.

Deciever
01-31-2003, 03:03 PM
yup, im sitll rehabbing it slowly.. not going to jump back into heavy squats for another week or so

Cardinal
01-31-2003, 05:29 PM
Hey Deciever! Good job on the 355 Deadlift. You and I seem to be at about the same strength level for DL. What are you aiming for at the end of your program? Me, I can't wait to hit four plates. Its going to take a while though :)

Deciever
01-31-2003, 08:40 PM
well, my program is already over...

i think next time i go full gear, i'll hit around 405-415 i've pulled 385 before, and im definately over that now.. im gonna max either in 2 weeks, or march 8th at a church contest i might do...

good luck with the four plates

healthy n_fit
02-01-2003, 06:49 AM
Good luck! :)

Deciever
02-03-2003, 05:37 PM
Week 1 Day 1 of 3x3

DL/BP/SQ

Deadlift - 4 sets of 2 with 275lbs
BenchPress- 6 sets of 6 with 150lbs
Squat - 4 sets of 3 with 205 lbs

Comments - First workout of the new routine, and it felt good. My groin is all better, but I will still be careful , and not over work it or anything. This type of workout seems very interesting.. I really think i am going to like this. Its a 10 week program, and I really hope i gain well.

AMG
02-03-2003, 05:46 PM
Looks good bro. Must feel nice to mix things up.

Glad to hear your groin is back on track.

Deciever
02-03-2003, 06:54 PM
thanks man..

yeah my groin is getting better.. alot better

healthy n_fit
02-07-2003, 04:41 PM
Good job! Sounds like a lot of 3x3 interest has been goin on here! ;)

Deciever
02-07-2003, 05:42 PM
Week 1 Day 2 of 3x3

SQ/BP/DL

Squat - 3 sets of 3 with 220lbs
BenchPress- 4 sets of 2 with 170lbs
Deadlift- 4 sets of 5 with 250 lbs

Glute ham raises - 3 sets of 8 with 15lbs

Comments -Good workout today. Squats were harder than i thought, since I had done alot of glute ham raises yesterday, since it just arrived. Everything else was good though. THe deadlifts were different, as I wasnt used to doing such high reps. The only skeptical thing about the routine is deadlifting every week. Dunno how i'll be able to hold up with that.

AMG
02-07-2003, 05:53 PM
Nice workout Deciever.

You'll adapt just fine to the DL volume. After all you did that crazy smolov program without a hick-up. :-)

Deciever
02-07-2003, 07:04 PM
yeah but that was for squat.. i've always had to take time off deadlifting.. so this shuld be really interesting..

thanks AMG

lilmuscleman
02-07-2003, 07:27 PM
what kind of 3x3 routine are you following? are you doing a volume phase followed by a strength phase or are you just switching up the reps and weight every time?

Deciever
02-07-2003, 08:38 PM
im following deejay spikes routine, which can be found in his journal..

an out line can be found at www.powerlifting.tk under the schedule section

or at http://users.chello.be/cr34222/Hugo-EX01.txt

lilmuscleman
02-07-2003, 08:45 PM
Originally posted by Deciever
im following deejay spikes routine, which can be found in his journal..

an out line can be found at www.powerlifting.tk under the schedule section

or at http://users.chello.be/cr34222/Hugo-EX01.txt

alright, cool. just wonderin. thanks ;)

Deciever
02-07-2003, 08:47 PM
no problem

healthy n_fit
02-08-2003, 09:39 AM
Hey D, nice job!! So, everything was nice and easy eh? ;)
Hmm, i think you'll get used to the volume in no time. I know what you mean about deadlifts though. I cant rep high haha. Did you do the deadlifts as singles?

I may have to try 3x3 some time as well!

Deciever
02-10-2003, 04:11 PM
Week 2 Day 1of 3x3

SQ/BP/DL

Squat - 1 sets of 2 with 245lbs
BenchPress- 4 sets of 2 with 185lbs
Deadlift- 4 sets of 2 with 280 lbs

Glute ham raises - 3 sets of 12

Comments -Goodworkout. Squats felt really good. I brught my stance out an extra inch or so and sat aback abit more. They all felt very strong. I think i oculd've gotten at least 2 more reps on my squat, and everything else was really easy. next week i'll add equipment for the squats when i have to go heavier.

AMG
02-11-2003, 06:06 AM
Nice job, glad to see things are going smooth so far.

Deciever
02-11-2003, 11:50 AM
yup.. looks like smooth sailing ahead until my meet in march

AMG
02-11-2003, 12:20 PM
Originally posted by Deciever
yup.. looks like smooth sailing ahead until my meet in march

Sweet. Is this your first meet?

healthy n_fit
02-11-2003, 12:55 PM
Originally posted by AMG
Sweet. Is this your first meet?

I think he has done a few in the past.

Deciever
02-13-2003, 06:13 PM
Originally posted by AMG
Sweet. Is this your first meet?

nope.. 4th i think

this meet is ok
the only thing i dont like is that there arent age classes.

so i'll be going against 148 lb men in their prime.. like i know in my weight class there sa 39 year old who is totalling like 1150 in my class

Deciever
02-13-2003, 06:13 PM
3x3 Routine



Week 2 Day 1of 3x3

SQ/BP/DL

Squat - 4 sets of 2 with 245lbs (2 sets with wraps)
BenchPress- 4 sets of 2 with 185lbs
Deadlift- 4 sets of 2 with 280 lbs

Standing Militaries - 95 x 6 / 115 x 6
Shulder Raises (front side rear ) 15 x 8 / 20 x 8

Comments -Decent workout, I think training so heavy and training so often is starting totake its toll. If i dont feel invigorated after my next workout, i may go back to my old training style. I dont think i can handle deadlifting so often :(r.

AMG
02-14-2003, 04:04 AM
Great job Deciever.


How often does the workout program call for deadlifts?

Deciever
02-14-2003, 11:55 AM
Pretty much ever time i lift

its a 3x3 routine, which means sq/bp/dl every workout

Its based on eprcents to help with the run down, but i just get so wiped out from deadlifting

lilmuscleman
02-14-2003, 12:35 PM
Ya, i hear that D except for me it's the other way around. squats are wearing me down. deadlifts aren't nearly as bad. i'm about use to the volume now though. it takes a week or two.

Deciever
02-14-2003, 08:00 PM
i just cant deadlift heavy constantly.. i've tried it before.

I deadlifted with heavy triples 3 weeks ina row, and dropped 20 lbs temporarily off my deadlift :(

lilmuscleman
02-14-2003, 08:49 PM
oh damn, nm then :D

AMG
02-14-2003, 08:55 PM
Originally posted by Deciever
i just cant deadlift heavy constantly.. i've tried it before.

I deadlifted with heavy triples 3 weeks ina row, and dropped 20 lbs temporarily off my deadlift :(


If you're feeling weak and tired it sounds like you're being overtrained bro. I would look into going in a diff route of training.

Deciever
02-15-2003, 05:11 AM
thatas what im probably going to do. The squat and bench volume isnt a problem at all. They feel good everytime i do them. just when i go to deadlift, i just feel warn out.

I'll probably go back to my old routine next week

AMG
02-15-2003, 05:23 AM
Originally posted by Deciever

I'll probably go back to my old routine next week

Smart move.

I must say though, your squat stamina must have gone way up with the Smolov program.

Deciever
02-15-2003, 04:07 PM
oh god it definately did.. i could squat like any day i want to now...

Deciever
02-15-2003, 04:08 PM
Week 2 Day 3 of 3x3

BSQ/Lunge/RHE

Box Squat - 4 sets of 2 with135/ 3 sets of 2 with 185/ 225 x 1 / 255 x 1 / 285 x 1
Lunges- 2 sets of 6 with 135lbs
Reverse Hyper Extension- 2 sets of 8 with 50 lbs / 1 set of 8 with 65 lbs

Comments -Great workout today. Felt really strong. 255 was easy, and 285 was really hard.. done just with a belt, with a wide stance..yadda yadda yadda. Lunges were change, but im doing them for my hip flexor and groin strength. Reverse hypers felt good too, all were nice and smooth. I do have video, but i dont have the drivers in order to get them on the computer. So until i do, no videos.

lilmuscleman
02-16-2003, 10:15 AM
good job

Deciever
02-16-2003, 10:28 AM
thanks

forgot to mention this, but the box was an 8 inch box

Deciever
02-18-2003, 03:00 PM
Week 3 Day 1

Bench Press -95 x 6 / 135 x 6 / 155 x 3 / 185 x 1 / 195 x 1 / 205 x 1 *paused *
Dumbell Press - 65's x 6 / 75's x 6
Barbell Rows-135 x 6 for 4 sets
Push Press - 95 x 6 / 115 x 6 / 125 x 6

Comments -benchpress felt really good today. The paused 205 wasnt that bad. Could've probnably gotten a clean 215 with a short pause. Everything else felt good. I finally got he hang of the push press (well kinda).

Antaeus
02-19-2003, 10:01 AM
Originally posted by Deciever
thanks

forgot to mention this, but the box was an 8 inch box

yikes! Hey when's your meet in March? How is it not doing any of the assistance stuff?

Deciever
02-19-2003, 11:51 AM
Meet is march 8th.. just going in for fun, not sanctioned or anything.

Well im stopping the 3 x3.. i couldnt handle the deadlifting so often.. they always drained me down. Anyways, i think i may just do the occasional week of 3x3 for change.

But for now, im going back to a westside type routine.

During the 3x3 i still tried to do assitance, but i couldnt do as much as i liked.. felt kinda awkward not working my triceps and stuff as much

lilmuscleman
02-19-2003, 02:05 PM
ya, i totally forgive ya :D i'm starting to miss westside, too

Deciever
02-19-2003, 03:16 PM
haha, it felt so good to go back to anormal day of lifting

healthy n_fit
02-19-2003, 03:37 PM
Originally posted by Deciever
haha, it felt so good to go back to anormal day of lifting

LOL, i could bet it did ;). Keep it up. The push press is close to one plate x6 :) And your bench is really flying up :p

You'll do great at the meet.

nonprophet
02-20-2003, 02:01 PM
125x6 on push press .... nice work. I like to throw this exercises in every once and a while. What does your grip look like? I keep mine slightly wider than my CG bench grip.

Deciever
02-20-2003, 04:09 PM
when i was doing it , i had it about 6 inches from the smooth

Deciever
02-20-2003, 04:24 PM
Week 3 Day 2

Deadlift- 135 x 3 / 225 x 3 / 275 x 1 / (suit bottoms on) 315 x 1 / 365 x 1 / 385 x 1 / 405 x 1 / 415 x 1
Leg Curls - 100 x 8 / 110 x 6

Comments -WOW! a great workout. I finally got my deadlift. 405 flew up like nothing. 415 on the othner hand went up, slowed down at the top and almost came to a stop but i just muscled it up and locked it out. Im so damn happy right now

lilmuscleman
02-20-2003, 04:35 PM
Originally posted by Deciever
Week 3 Day 2

Deadlift- 135 x 3 / 225 x 3 / 275 x 1 / (suit bottoms on) 315 x 1 / 365 x 1 / 385 x 1 / 405 x 1 / 415 x 1
Leg Curls - 100 x 8 / 110 x 6

Comments -WOW! a great workout. I finally got my deadlift. 405 flew up like nothing. 415 on the othner hand went up, slowed down at the top and almost came to a stop but i just muscled it up and locked it out. Im so damn happy right now

damn man, that's really fukcing awesome. now i gotta go get some of MY lifts up lol :D

healthy n_fit
02-20-2003, 04:46 PM
wow, great job Deciever! You really just inspired me to get my deadlift up. I want to do rack pulls now instead of monday haha. Keep it up. :)

Deciever
02-20-2003, 04:59 PM
thanks guys.. means a lot

healthy n_fit
02-20-2003, 05:00 PM
Originally posted by Deciever
thanks guys.. means a lot

No prob. :)

Antaeus
02-21-2003, 09:13 AM
you rock dude! wow, a 3x bwt lift is not too far away for you!!

Deciever
02-21-2003, 12:01 PM
definately.
here's my plan. I am staying 148 until around june. Then moving up to 165.. i plan on starting to up my GPP with kettlebell work in the morning, on non training days. This should get me down to about 145. Then i'll cut my usual 3-5 lbs for competition, and weigh in at 142. I'll pull 430 to just get triple bodyweight

Deciever
03-08-2003, 04:23 PM
My Meet Writeup


This was an unsanctioned, loosely judged meet at a church. About 50 lifters. First some general comments.
**Saw my friend total 1600+ congrats to him
**Got to catch up with Chris_r_165er

Weight : 140 lbs . dont know how the hell i did that, but hey, im not complaining.

I went into the meet feeling kinda week. My legs felt unsure of themselves, because i think i lost to much weight.

In general, the squat were high, but mine were low
The benches were touch and go .. mine had a slight pause
Some deadlifts were hitched ( The only guy who beat me by % hitched his deadlift big time but got credit for them, so he shafted me out of getting best deadlift by %bw.

Squat -(note, i went light because my form sucks and i want to fix it ebfore i go heavy ) I got stuck on a really crappy platform with a ply wood base, that bowed under my weight. So my first attempt with 275 i went down, the board bowed, and i fell backwards. Second time i widened my stance and hit it like it was a piece of cake. I passed my next attempt

bench - 190 = joke , 205 = joke , 220 = not a joke
220 squashed me. my elbows flared out and i got pinned about 6 inches off my chest.. oh well, i dont care too much for bench

Deadlift-- what i came to the meet to do. I opened with 375, cake. It didnt feel as strong as i would like, but still went up. 405 was my next attempt. Started off strong slowed at lockout. 420.. triple bodyweight. Blasted it off the floor, almost came to stop at my knees, but i pulled like a mofo and locked that bitch out nice and clean, all judges passed it. Happiest momemnt for me

So i went 275/205/420
Total - 900. Not bad considering i didnt do a real squat. I figure my total is around 960 if i go all out on squat.

lilmuscleman
03-08-2003, 05:00 PM
nice job man! 3x bw, verrrrrrrrrrry nice. :D now all i gotta do is get stronger and i'll be happy.

Antaeus
03-10-2003, 09:39 AM
wtf the platform bowed in your squat?! WTF is that?! are they trying to get kids injured?! very disturbing - I would've called a halt to the whole thing right there. Damn that's only 415 total weight!

Bench - that's a great attempt at 220. I remember when 200 was your big goal!

DL - big round of applause! Very awesome, D. :D

AJ010
01-12-2004, 09:44 PM
Deciever, just let me apologize at how much of a homo i sounded back then :D

AmateurWrestler
01-12-2004, 09:48 PM
geez man, you sure as hell needed to apologize :)


still a tubby little pudding sucker though :D