http://www.youtube.com/watch?v=sWTbCGRSkh4
you guys were right it's starting to get tougher. I'm going to have to stick to once a week from now on. The other two being a recovery day and an intensity one.
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Thread: Squatted 315x20 today
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12-27-2010, 07:32 AM #1
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12-27-2010, 07:39 AM #2
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12-27-2010, 07:59 AM #3
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12-27-2010, 08:06 AM #4
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12-27-2010, 08:06 AM #5
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12-27-2010, 08:09 AM #6
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12-27-2010, 08:09 AM #7
that's impressive man, i thought i was gonna see some quarter squats but no this was the real deal! have some measly reps
PhD Candidate, Genetics.
Practitioner of Stoic philosophy.
Hope to FI/RE (Financial Independence / Retire Early) by 2030.
I am the master of my fate;
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Gyno Surgery Log - https://forum.bodybuilding.com/showthread.php?t=165978531
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12-27-2010, 08:14 AM #8
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12-27-2010, 08:23 AM #9
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12-27-2010, 08:28 AM #10
Heres my current routine
Warm up with light squats
20 reps at 5 pounds more than last week
Light Dumbell Pullovers
Warm up for Overhead Press
Do the Smolov Jr. Workout for the day
Light Dumbbell Flies 3x10
Chin Ups
2 max sets going all the way down and relaxing at the bottom
Tuesday: Rest
Wednesday: Recovery Day
Light Front Squats 50% 5x5
Light Dumbbell Pullovers
Warm up for Overhead Press
Do the Smolov Jr. Workout for the day
Light Dumbbell Flies 3x10
Chin Ups
2 max sets going all the way down and relaxing at the bottom
Thursday: Rest
Friday: Intensity Day
Front Squats: 5x5 at 80%
Light Stiff Leg Deadlifts 1x15
Light Dumbbell Pullovers
Warm up for Overhead Press
Do the Smolov Jr. Workout for the day
Light Dumbbell Flies 3x10
Chin Ups
2 max sets going all the way down and relaxing at the bottom
Saturday and Sunday: Rest
Started off with starting strength, then went to Texas Method, after that I did a couple cycles of the russian squat routine outlined here
http://www.exrx.net/WeightTraining/W...Generator.html
Now I'm doing 20 rep squats
I'll probably start sheiko after I feel like I've gotten everything I can out of 20 rep squats
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12-27-2010, 08:30 AM #11
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12-27-2010, 08:33 AM #12
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12-27-2010, 08:40 AM #13
Haha yeah, it does tire you out but, it's 95% mental.
At rep 12 where I pause I was having a mental battle part of me was saying "Your crazy, rack the weight and just do a couple extra sets instead." Then the other part said "Are you a man or a vagina. Get the next eight reps, and finish your workout."
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12-27-2010, 08:42 AM #14
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12-27-2010, 08:45 AM #15
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12-27-2010, 08:55 AM #16
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12-27-2010, 08:58 AM #17
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12-27-2010, 08:59 AM #18
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12-27-2010, 09:43 AM #19
soniamimpress... but don't count on building up your max with 20 reps squats. they are great for building up the size tohelp build the strength though. once you start doing some triples again your max will skyrocket. 440 should be easy once you get back into maximal weights
"on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp
come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
http://forum.bodybuilding.com/showthread.php?t=141680751
*** MISC Strength Crew ***
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12-27-2010, 09:47 AM #20
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12-27-2010, 09:49 AM #21
beast bro. how many times do you bench 225?
Certified Exercise Physiologist by the American College of Sports Medicine
Bachelors degree in Exercise science / Pre physical therapy
Associates in Fitness Specialist
Reps to anyone who subs to my YouTube/Vlogs (comment your username on a video):
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http://forum.bodybuilding.com/showthread.php?t=168488143&p=1381515263#post1381515263
MyFitnessPal
www.myfitnesspal.com/dgwear
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12-27-2010, 09:51 AM #22
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12-27-2010, 09:52 AM #23"on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp
come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
http://forum.bodybuilding.com/showthread.php?t=141680751
*** MISC Strength Crew ***
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12-27-2010, 09:56 AM #24
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12-27-2010, 10:01 AM #25
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12-27-2010, 10:02 AM #26
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12-27-2010, 10:05 AM #27
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12-27-2010, 10:05 AM #28
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12-27-2010, 10:09 AM #29
Ah, i see
I feel like being a little helpful, so heres a thread which contains a sheiko spreadsheet:
http://forum.bodybuilding.com/showth...hp?t=116588481
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12-27-2010, 10:16 AM #30
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