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Nick Israel's Training
DE Lower
Squats were around 77% including chain at the top. Off the box they were closer to 60%. Not sure about the deads. I just made them as fast as possible.
Week 4
Day 3 - 10/19/11
Speed Squat(+100#C) - 1RM: 456 lbs
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 69% of 1RM
365 lbs x 2 reps x 12 sets @ 7 RPE - 80% of 1RM
Speed Dead(+quaded miniband) - 1RM: 265 lbs
225 lbs x 1 reps x 15 sets @ 7 RPE - 85% of 1RM
Belt Squat - 1RM: 397 lbs
230 lbs x 12 reps x 2 sets @ 8 RPE - 58% of 1RM
230 lbs x 15 reps x 1 sets @ 8 RPE - 58% of 1RM
230 lbs x 20 reps x 1 sets @ 9 RPE - 58% of 1RM
Dimmel Dead - 1RM: 397 lbs
135 lbs x 20 reps x 1 sets @ 8 RPE - 0% of 1RM
225 lbs x 20 reps x 1 sets @ 8 RPE - 0% of 1RM
275 lbs x 20 reps x 2 sets @ 8.5 RPE - 0% of 1RM
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Week 4
Day 4 - 10/21/11
Floor Press - 1RM: 342 lbs
225 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM
255 lbs x 2 reps x 1 sets @ 8 RPE - 75% of 1RM
275 lbs x 1 reps x 1 sets @ 8 RPE - 80% of 1RM
315 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
335 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
315 lbs x 2 reps x 1 sets @ 10 RPE - 92% of 1RM
Shirted 2 Bd - 1RM: 506 lbs
365 lbs x 1 reps x 1 sets @ 7 RPE - 72% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
425 lbs x 3 reps x 2 sets @ 9 RPE - 84% of 1RM
445 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
I did a bunch of shoulder, back and arm accessory after these 2 exercises
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Week 5
Day 1 - 10/23/11
Suited High Box squat(15in Box) - 1RM: 617 lbs
515 lbs x 1 reps x 1 sets @ 8 RPE - 83% of 1RM
565 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
605 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
Rev LB Suited High Box(15in Box) - 1RM: 735 lbs
655 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
705 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
735 lbs x 1 reps x 2 sets @ 10 RPE - 100% of 1RM
Deadlift off blocks(3.5in) - 1RM: 616 lbs
445 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
535 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM
585 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
585 lbs x 3 reps x 1 sets @ 10 RPE - 95% of 1RM
I didnt include any of my warm-up sets. The second set at 735 on Rev LB squats I lowered the box to 13in. This was below parallel.
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Did 3 set at 135 then decided to work up a little bit. After the CG bench I did back, chest, arm and shoulder accessory work.
Week 5
Day 2 - 10/24/11
DE Bench+Short LB+90#C - 1RM: 265 lbs
95 lbs x 3 reps x 1 sets @ 6 RPE - 36% of 1RM
105 lbs x 3 reps x 1 sets @ 6.5 RPE - 40% of 1RM
115 lbs x 3 reps x 2 sets @ 7 RPE - 43% of 1RM
125 lbs x 3 reps x 2 sets @ 7 RPE - 47% of 1RM
135 lbs x 3 reps x 3 sets @ 7 RPE - 51% of 1RM
185 lbs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 77% of 1RM
225 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
CG Bench - 1RM: 265 lbs
225 lbs x 15 reps x 1 sets @ 9 RPE - 0% of 1RM
225 lbs x 14 reps x 1 sets @ 9 RPE - 0% of 1RM
225 lbs x 12 reps x 1 sets @ 10 RPE - 62% of 1RM
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Squats were intended to be speed squats and were so up until around 285. They still moved fast but the 315 felt pretty rough. Followed that up with some rep deads and rows.
Week 5
Day 3 - 10/26/11
Speed Squat(low box+doubled avg band)- 1RM: 339 lbs Bands added roughly around 275-315 and were prob right around 300 at the top.
185 lbs x 2 reps x 1 sets @ 7 RPE - 55% of 1RM
205 lbs x 2 reps x 2 sets @ 7 RPE - 61% of 1RM
225 lbs x 2 reps x 2 sets @ 7 RPE - 66% of 1RM
245 lbs x 2 reps x 2 sets @ 7 RPE - 72% of 1RM
265 lbs x 2 reps x 2 sets @ 7 RPE - 78% of 1RM
285 lbs x 2 reps x 2 sets @ 8 RPE - 84% of 1RM
305 lbs x 2 reps x 1 sets @ 8.5 RPE - 90% of 1RM
315 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
Deadlift(bottoms) - 1RM: 593 lbs
245 lbs x 3 reps x 1 sets @ 7 RPE - 41% of 1RM
295 lbs x 3 reps x 1 sets @ 7 RPE - 50% of 1RM
345 lbs x 3 reps x 1 sets @ 7 RPE - 58% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 67% of 1RM
445 lbs x 3 reps x 6 sets @ 8 RPE - 75% of 1RM
Barbell Row - 1RM: 371 lbs
245 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM
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First week after the meet. Decided to just go do some light bb type stuff today. Did upper body
Bench 225x5x5
Incline 185x5x5
BTN Press 135x5x5
Side Raise 30x5x5
Rolling Tri-ext 35x5x5
all in all nice and easy. Kept the rest short between sets and exercises.
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BB Lower-all raw and beltless
PL Squat 275x5x5
Sumo Dead 315x5x5
Leg Press 360x5x5
Leg Curl 135x5x5
Leg Ext. 130x5x5
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Bench 185x10x10
Standing OHP 95x1010
Lying Tri-ext 75x10x10
Just light day more focused on blood flow into the upper body. Having a pump was a weird sensation lol
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Squat 305x9x4
Bench 255x5x5
Standing OHP 155x5x3
Lying DB Ext 35x5x5
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Killer work at your meet.
Starting Smolov?
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Strong lifts man. Saw your name up in the records when I was checking the FL usapl records! nice work.
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[QUOTE=samsont;799812961]Strong lifts man. Saw your name up in the records when I was checking the FL usapl records! nice work.[/QUOTE]
thanks man have u done any usapl fl meets?
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[QUOTE=NIsrael;799883061]thanks man have u done any usapl fl meets?[/QUOTE]
I'm doing my first one in febuary 18th @ nova university. believe it's the florida championships. you gonna be in that meet?
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[QUOTE=samsont;800019771]I'm doing my first one in febuary 18th @ nova university. believe it's the florida championships. you gonna be in that meet?[/QUOTE]
i might lift im not sure, Keller(head of USAPL-FL) wants we to come down but im not sure. Im broke so driving down from gainesville for a meet is a pain lol
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12/20/2011
Squat 325x7x5
Pull-up 25x5x5
Row 180x5 200x5 215x5 230x5 245x5
Reverse Hyper 90x10x4
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12/22/2011
SQUAT- 345x5x7
One-Arm DB Bench-45x10 60x10 70x10 80x10
One-arm Seated DB OHP-30x10 35x10 40x10 45x10
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12/23/2011
Squat 365x3x10
Bulgarian DB Split Squat 30x10 35x10 40x10
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12/27
Squat 335x9x4- up 30lbs from last session of 9s, sets felt easy but by the last set I had a horrible back pump that was killing me but all in all this went well
Bench 275x5x5 easy weight- did this with a narrower then usual grip
Lying DB Ext 45x5x5
Side Raise 30x5 drop set 25/20/15x8
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[QUOTE=breathinglife;799801201]Killer work at your meet.
Starting Smolov?[/QUOTE]
thanks alot man ya im on wk 2 right now, gotta get that squat to stop sucking
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Squat 355x7x5
Shrugs 225x5x2 275x5x3
L Chin-up x10x3
Pull down 150x8 180x8 210x8
Chest Supported Row 150x8 180x8 210x8
Hammer Curl 40x5 50x5 60x5 70x5
CT Curl 35x5x3
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12/31/2011 & 1/2/2012
12/31
Squat 380x5x7-felt good
Standing 1-arm DB OHP 30x10 40x10 45x10 50x10
Side Raise 20x10 25x10 30x10
01/02/2012
L-Chin up x10x3
Squat 405x3x10-all sets in just a belt and felt easy, squat is coming along
i let after this because my gf was leaving today so we wanted to hang out before she headed out. I will prob go back and get some more work in later
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1/3/2012
Squat- 365x9x4 this is what i did for sets of 3 in week1 and now im doing it for 9s so i think this is going well
Bench 185x5 225x5 275x5 315x5 335x5
Flies 30x10 40x10 50x10
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Today was supposed to be an off day but I got interview by out local CBS station regarding the american record I set as well as my nomination for WPB amateur athlete of the year. They wanted to get some shots of me lifting and stuff so i did some light squat ,bench and dead.
Bench-135x5 225x5 275x3 315x3x2
Squat-135x5 225x5 275x3 315x3
Deadlift- 135x5 225x5 315x3
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01/06/2012
01/06/2012
I tried Focus XT from SNS today and I was pretty impressed. I didnt get a crazy energy that i have gotten from other pre-workouts but i am very stim tolerant so I expected it not to be too much at only 200mg caffeine. But i still had good energy that lasted throughout my session. The focus and mental clarity were awesome though. I def felt that it helped me drown out the other people aroound me and really zero in on my task at hand. And I have been getting really bad back pumps lately so it was nice using a product that doesnt have "pump" enhancing ingredients.
Squat 385x7x5
L-Chin BWx10x3
Ring Row BWx10x3
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01/08/2012
Squat 405x5x7 this is approx. 90% of my most recent raw squat max
One-hand DB OHP 30x10 40x10 50x10 60x10
One-hand Side Raise 20x10 25x10 30x10
Sprints 20yds x10 surprisingly not hard(barely breathing heavy) and i am still pretty fast this is surprising because I do zero cardiovascular work lol
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[QUOTE=ChecksandGiggles;810457261]Fantastic![/QUOTE]
thanks man one more day of smolov base to do then its max time
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01/09/2012
Did some shirted work today and it went very well. I opted to go with a 2 bd just to get some heavy weight in my hands since I havent been in the shirt since my meet Dec. 10th.
Bench-135x5 225x5 275x5 315x3
add 2 BD
365x1 405x1(PR) 425x1(PR)
add Shirt
455x1 515x3(PR) 535x3(PR)
My best shirted 2 bd leading into the meet was 500x1 so this was a big improvement.
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finally made the home page of USAPL FL
[url]http://florida-powerlifting.com/[/url]
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01/10/2012
Last day of smolov base
Squat-
135x5 225x3 315x3
425x3x5- felt too easy so bumped it up
435x3x5
-Squat is feeling good, my best max recently is 455 so im hoping to blow that away when i test. Since Iwas feeling good idecided to do some speed deads
Speed Deads
225+quaded mini x1x10- all felt solid and super fast