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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Thread: Nick Israel's Training
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10-19-2011, 06:29 PM #1
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
Nick Israel's Training
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10-24-2011, 08:20 AM #2
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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10-24-2011, 08:22 AM #3
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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10-24-2011, 05:17 PM #4
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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10-26-2011, 03:30 PM #5
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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12-12-2011, 05:14 PM #6
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12-13-2011, 03:12 PM #7
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12-14-2011, 04:39 PM #8
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12-19-2011, 06:21 PM #9
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12-19-2011, 06:43 PM #10
Killer work at your meet.
Starting Smolov?637/390tng/615 - belt/wraps, best gym lifts.
600/370/600 - best competition lifts.
575/330/560 - best competition lifts at 181 raw.
"I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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12-19-2011, 07:04 PM #11
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12-19-2011, 09:05 PM #12
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12-20-2011, 05:14 AM #13
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12-20-2011, 07:17 AM #14
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12-20-2011, 12:44 PM #15
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12-22-2011, 09:15 PM #16
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12-23-2011, 12:10 PM #17
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12-27-2011, 03:09 PM #18
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12-27-2011, 03:16 PM #19
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12-29-2011, 02:16 PM #20
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01-02-2012, 01:32 PM #21
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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01-03-2012, 12:59 PM #22
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01-04-2012, 06:33 PM #23
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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, 03:10 PM #24
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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, 12:28 PM #25
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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01-08-2012, 12:41 PM #26
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01-08-2012, 02:41 PM #27
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01-09-2012, 02:47 PM #28
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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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01-09-2012, 08:26 PM #29
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
finally made the home page of USAPL FL
http://florida-powerlifting.com/
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01-10-2012, 01:50 PM #30
- Join Date: Sep 2011
- Location: Fort Lauderdale, Florida, United States
- Posts: 1,423
- Rep Power: 2718
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
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