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11-06-2012, 06:03 AM #7951
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11-06-2012, 06:04 AM #7952
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11-06-2012, 06:15 AM #7953
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11-06-2012, 08:33 AM #7954
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11-06-2012, 08:33 AM #7955
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11-06-2012, 12:06 PM #7956
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11-06-2012, 02:24 PM #7957
I won't do 5RM's for the squat, thats pretty much like cardio.
4 reps or less brah. probably. maybe.
Leave him alone, he lives in India, nothing to do but watch 100 year old movies all day.
I don't understand the relephantness of tilting.
My hamstrings were almost antiparallel to my calves though, if thats what you're saying.
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11-06-2012, 03:54 PM #7958
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11-06-2012, 08:41 PM #7959
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11-06-2012, 08:59 PM #7960
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11-06-2012, 09:21 PM #7961
You're weird.
I hit the chains on the way down... thats why I uploaded the video of the 445 warm up set to show you how my form looked up to that set. My groove was phucked up cause of the pins. I think I had 510-515 in me if I had a solid group of spotters and could walk out the bar as much as I wanted.
The squat bar makes SOOO much difference. Its almost not even fair to compare myself to people to people who don't squat with these bars.
My bench isn't atm .
I need to start smashing my triceps hard again.
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11-06-2012, 10:03 PM #7962
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11-06-2012, 10:06 PM #7963
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11-07-2012, 12:02 AM #7964
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Check out some of the nature shots i took with my new camera mate.Last edited by Ironlife; 11-07-2012 at 01:49 AM.
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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11-07-2012, 05:23 AM #7965
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11-07-2012, 05:41 AM #7966
I made this for you
I was thinking about it, but I came to the conclusion that it likely would be a waste of my time. Even though those percentages are high relative to my front squat max, they don't seem stressful enough to force adaptation of my back squat. The volume of the program is what allowed the training effect to take place in my opinion, and its simply not there imo.
What I have been toying with the idea of, and I haven't decided yet because the intense cycle PHUCKING SUCKS, is running the intense cycle with 490-500 plugged in for my back squat max, and then doing the intense for back squats
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11-07-2012, 06:09 AM #7967
makes sense. i have no clue how the intense would work for backsquat now, wouldnt even make a guess. I'm considering running the entire thing for fronts, my upper back is by far my weakest part, in both oly and pl,(Poor lockouts and Poor 2nd Pull) and ive always felt front squats right where im weakest the most.
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11-07-2012, 06:31 PM #7968
Good job on your milestone smash. Your torso is MUCH more upright now compared to what it used to be before you ran the program. It might have something to do with your shoes as well. Could you PM me your sets, reps, and percentages you used for your Smolov FS? And did you plug in your actual max or go slightly lower/higher?
Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 585/390/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
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11-07-2012, 10:56 PM #7969
In all honesty I don't see any benefit to you running smolov for front right now.
You said you're only at about a 450 squat right now, which is about 50 lbs less than you were at during your peak.
Doing smolov for front squats can't help you budge through a weakness on your back right now, because your back squat is nowhere near where it used to be. Once you get back to where you were, then I think you should consider doing the front squat program. Until then, I don't think it will work for you.
Thanks bro.
LIME frontlov routine
Intro Phase
1. Run the first week of the intro smolov cycle with the percentages given to you by the program. This will help you get a feel for where you are at, and help you get used to the sternum pain (from holding the bar on your sternum), and adapt to front squatting often.
2. Use Week 2 in order to assess where your Front Squat max is really at. Your current front squat max may not be an accurate reflection of where your true max is at if you don't front squat too often. Also use this second week to help determine how good you are at repping out higher percentages of your squat max. Unless you feel like you can't do it, I would add somewhere between 10-15 lbs to the numbers for the top set during the second week.
Base Cycle
1. The first 3 days keep the same amount of total sets, however the number of reps is changed. 1st day is 7 reps, 2nd day is 5 reps, and 3rd day is only 3 reps.
2. The forth day of each week is modified to add intensity and the lower the volume enough to get in a decent double on the back squat.
3. The last 2 days of the last week is NOT used in the program in order to allow you to get a relatively peaked front squat max AND back squat max.
4. I would recommend maxing the front squat 3 days after the last day of the program so that your back squat can be peaked. You should still hit a moderate front squat PR even if you are not peaked. Remember, the programs purpose is to increase the BACK SQUAT, the front squat is just a means to do so. Also work up to a moderate double on the back squat the day you max the front squat, so you can be in a better groove for maxing the back squat. Nothing too heavy, 82-84% for a double is the most you would want to do.
5. Max the back squat 3 days after the Front Squat. That gives you the optimal amount of time to peak in my opinion. You can max either 2 days after or 4 days after, but my personal experience has told me that 6 days is the proper amount of time.
All in all, it should look like this
Week 1
D1 : 72-76% x 4 x 7
D2 : 79-83% x 5 x 5
D3 : 83-87% x 7 x 3
D4 : 88-93% x 5 x 2 + work up to a moderate double on the back squat
Week 2
D1 : +20 lbs
D2 : +20 lbs
D3 : +20 lbs
D4 : +20 lbs and a slightly heavier squat back double
Week 3
D1 : + 10 lbs
D2 : + 10 lbs
D3 : Not used
D4 : Not used
* I didn't give exact percentages for you to use because I feel that they need to be variable based on how good you are at repping out front squats, and how far you can go before form breakdown
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11-07-2012, 11:25 PM #7970
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11-08-2012, 12:20 AM #7971
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11-08-2012, 04:24 AM #7972
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11-08-2012, 04:34 AM #7973
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11-08-2012, 05:46 AM #7974
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Andy your front squat motivation made it all the way to Australia, and i proudly hit a messy but solid pr for you mate
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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11-08-2012, 08:23 AM #7975
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11-08-2012, 07:02 PM #7976
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11-10-2012, 07:09 AM #7977
Yesterday Deadlift warm ups
My hamstrings and shoulders were hurting since the first set, so I wasn't able to go past a few warm up sets.
Last warm up was in the 400's and it felt literally retarded, and there was no point in continuing.
Today Deadlifts
Worked up to a warm up set of 445x1 , and again it just felt retarded. My body is applying force in every direction, my feet aren't firmly planted, and its overall ridiculous. My tricep felt like it was gonna fall off after the first warm up with 225.
The form is just so phucking stupid that I missed one of my warm up sets of 315 because I fell forward, how the phuck do you fall forward on a deadlift?
Anyways, obviously I chose the wrong time to max deadlifts, whatever.
Push Press
I had a thought that was almost so retarded that I almost didn't want to entertain it... but I did.
warm up sets with just the bar HURT my tricep pretty bad when I held the bar with an even grip.
I had the thought as this point "Since my body is obviously retarded, maybe he will like it if I hold the bar about an inch further out on my right side than my left." And for some stupid reason, it DID make the presses feel much better, and they didn't hurt my tricep anymore.
I worked up to a 270x1 push press and then my body decided it was done for the day and wouldn't allow me heart rate to go above 3 beats per minute.
Thoughts
I don't want to write out more of a wall of text than I need to, but in retrospect and in observation today, there are so many things that have come to realization.
1. Most importantly, The decision to max the deadlifts on a different day than my squats was an enormous programming error on my part. Leading up to these deadlift days I had maxed the front squat, the back squat, and worked up to a near maximal single on the bench press. It was a lapse in judgment to expect my body to perform 4 max effort days within the span of a week after having completed an exhausting volume filled modified smolov. In the future, 1 day for maxing Squat/Deadlift and 1 day for maxing Bench/Press will be the plan of attack. I have always had success maxing the deadlift after the squat, and choosing not to do so was retarded.
2. I have realized that it is highly unlikely that my hamstrings are my weak link. I have thought they were for the past 2 years, but adding 15 lbs to squat max at a lower bodyweight while doing quad focused work and NO hamstring work really makes this viewpoint seem invalid. I suspect that in addition to the upper back, the gluteal muscles may be relatively lacking, as that conclusion makes sense in light of recent transgressions.
3. Most of my accessory work is garbage. Every single time I thrown in a correct "accessory" my lifts have gone up. This time that "accessory" happened to be the front squat. My accessory work needs a serious overhaul so that it actually becomes relevant to improving my weaknesses. Its pretty obvious that Front squats are the best supplement to my back squat, and I am pretty sure that Dips are the best Bench accessory for me when I can do them without injury, and floor press is a close second. I would like to try heavy shrugs for my next training cycle to see if this can be of benefit to me.
4. With the exception of front squats (which are only consistently okay, not great) every single lift I perform is kinesthetically retarded. The Back squat improved somewhat to the point where I feel I have some control over it, but everything else completely sucks. PR's on the deadlift/bench/press invariably result from brief movements in which I can enter berserker mode and utilize a level of intensity and motor coordination that not replicable to any degree during my regular workouts. Its extremely frustrating to be pressing 270 pounds and generate a level of force adequate to push press 315 pounds just to have your CNS turn into a potato mid rep and you ending up having to grind it out. Seriously, this biomechanic inefficiency has gotten so bad that my press actually feels better when i take an uneven grip
5. I am pretty sure that my inconsistency of my wrists is the primary reason for upper body movements being so unreliable, but I will need to test the waters a little more to know for sure.
6. I am pretty sure I met ILO's grandpa today. I can't even describe in words the experience I had when this person said this to me....... So I am doing my warm up sets for deadlifts...... and this old guy (late 50's?) comes up to me and actually phucking recommends that I do grip work BETWEEN my deadlift sets......I didn't even know this guy, and he just walks up and gives me this advice
7. This program is actually more taxing on my body overall than the smolov intense cycle was. Obviously the perceived difficulty was nowhere near that experience, but in terms what this program did to my body... its not even really that close. It was a delayed effect, but from about the 3rd weak onward, I felt like I hit a brick wall. I completely lost my appetite, I haven't slept in 3 days, and I have 3-4 areas that feel like they are on the verge of tearing when I lift weights. It was really good for helping me break out of a rut, but I think I am gonna need a pretty long relative deload phase.
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11-10-2012, 09:30 AM #7978
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11-10-2012, 09:40 AM #7979
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11-10-2012, 10:07 AM #7980
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