Getting as huge, strong, jacked, and awesome as possible

[ByronOrpheus]

Nice work chum, Russia is proud of you I bet. I guess this means I won't unsub this log.

[ChecksandGiggles]

Nice work chum, Russia is proud of you I bet. I guess this means I won't unsub this log.

Praise Cthulhu!

Today:

Bench Press
Worked up to 8r245

Squat
Up to 3r315

Just a quick Christmas morning workout. I haven't Benched in over a month so I obviously was a bit rusty. I also never lift in the mornings so I felt crappy. Squats didn't feel great, my lower body doesn't function well until like 4pm. Planning to hit a max a couple days from now. The past few days have felt like a deload. I think after maxing the Back Squat I'm going to slowly increase volume and intensity of my upper body work and start Deadlifting again. Still undecided if I want to run the Cube Method or keep doing my own thing.

[ChecksandGiggles]

Today:

Squat Max Testing

Squat
Warmups
2r315
2r365
1r405
1r455
1r485 (PR)
1r500 (PR)
.9r510
F*cking fantastic. I hit my goal and almost exceeded it by 10 lbs. Warmups went very well, everything felt dialed in early on and the weight moved fast. My 405 and 455 were a bit crappy but I knew I was gonna hit 500 today. Took 485 for a solid PR, then loaded 500 on. It was probably the first time that walking a weight out was difficult for me-I had to adjust the rhythm of my steps and be a lot more focused. The weight felt great on my back. I buried it and lifted it smoothly. I decided to try 510, though I was already pretty sapped and should have called it at the 500. The extra 10 lbs made a bigger difference than I expected and I found myself being pitched forward a lot more. I got stuck a short way out of the hole and my spotter gave me a very small assist. He told me that I should credit myself with the lift, but I can't do that. Anyway, I'm really happy to be part of the 500 club and a video will be up when my friend that took it decides to upload it.

Gonna get working on the writeup of the LIME FS program.

[ChecksandGiggles]

Front Squat Smolov LIME Variation Writeup

I will preface this by saying that all credit for the original program design goes to LIME (LegosInMyEgos). Over the course of the program I made some changes to it to suit my own needs and I will discuss these, but LIME was the one who wrote, explained, and got me interested in the first place. He also answered quite a few questions and his delightful mix of sarcasm and intelligence provided for many good laughs and advices over the past few weeks.

With that out of the way, let's begin.

Stats
Weight: Starting: 205. Ending: 208
Front Squat: Starting: An absolute max effort 365. Ending: A smooth 405.
Back Squat: Starting: 474. Ending: 500

Program Duration
5 weeks of training and one week of deloading and testing Squat maxes.

Diet and Supplementation
4000-5000 calories/day. As much meat, eggs, and milk that I could eat. I ate vegetables and many bananas as well. I put on a few lbs so caloric intake was not a problem. Supplements were a multi, 4000IU/day of Vitamin D, 1g/day Vitamin C, and many fish oils. I also foam rolled and stretched extensively just about every day and always before every workout.

The Program
There were two phases: An intro cycle and the base meso.

Intro Cycle:
Week 1: I followed the same rep and set scheme that would be done for Smolov for Back Squats.
Week 2: Worked up to a double with 315 on the first day, a triple with it on the second day, and a set of 5 on the third. This in itself was a rep PR.

Base Meso
Here in the original program, I had a choice in determining the program's intensity, as LIME had written a range of percentages to be followed. In my own experience, I had not been good at doing reps with the Front Squat, so I chose weights at the low end of the percentage table. Numbers are given in sets/reps/%.
Week 1:
1. 4x7@72%
2. 5x5@79%
3. 7x3@83%
4. 5x2@88% AND a moderate Back Squat double

Week 2: Add +20 to all weights, keep sets and reps the same, do a slightly heavier BS double

Week 3: Add +10 lbs to all weights, only do day 1 and 2

I rounded weights up to the nearest 5. On the second week, I added 25 lbs to Day 3 because I did not want to be doing 310 lbs for 5x5. I still added 10 lbs on week 3.
An important modification I made was giving myself some extra rest during the base meso. The first week I Front Squatted 4 times, but in the subsequent weeks I only did 3 sessions/week. This made a huge difference in my recovery and I feel that it was a smart move. It may have also helped me peak faster and to hit such a huge PR in the FS.
On the fourth day of the 1st week, instead of hitting a double, I hit a triple with 415. On the fourth day of the second week, I hit 425x7. This was after hitting 350 for 5 doubles and it happened to be a fairly large rep PR. Suffice to say, I did not follow the directions in regards to hitting doubles. I did all those extra reps impulsively, but the 425x7 set was feeling so good after the second rep that I really didn't want to stop Squatting. I believe that it made my third week of the program more difficult, but I peaked properly and wasn't affected by it when it came time to test my FS.
I also did 3-5 sets of GHRS at the end of every workout.

Perception/Experience

It was an intense program. I have run Smolov for BS twice, and in comparison this was easier, but only because of the total reduced volume and my decision to train 3 days/week. I was sore in places that I had never been sore in before, but it paid off. I got a 40 lb PR in the FS with more in the tank and a 26lb PR on the BS, narrowly missing 510 and a 36lb PR. Crazily enough, this is better than the results I got from running Smolov for Back Squats! My legs also grew by at least half an inch and my back got wider.
During some of the intro cycle and the first week I had some pain in my right knee. I iced it and paid extra attention to stretching and rolling and it went away. There was some soreness/cramping in the upper back occasionally, sometimes between sets. Towards the very end of the peaking/max period there has been some pain in my hips, mainly my left.
Week 2 was the week that the weights felt the easiest and moved the fastest, while week 3 was the hardest, as I was being affected by my high-rep Back Squat shenanigans.

Overall this was an excellent program that gave me great results. I would definitely recommend it to someone whose Squat training is in a rut or who wants to approach their Squat training in an unconventional manner for some time.

[ByronOrpheus]

Awesome squatting mang, that 500 looked really strong. Interested to see what you're gonna do next, whether it's cube or whatever.

[LegosInMyEgos]

what exactly is cube method?

I know its a combo of DE/ME/RE, but thats it.

[ChecksandGiggles]

Awesome squatting mang, that 500 looked really strong. Interested to see what you're gonna do next, whether it's cube or whatever.

Thanks dude. My first priority is improving my sh!tty Deadlift. I need to Pull 585-600 in 2013 or I will not like myself much.

what exactly is cube method?

I know its a combo of DE/ME/RE, but thats it.

I'm not 100% sure myself. My training partner highly recommends it though and I generally do well when I listen to what he says. It's got principles from a lot of different methods such as progressive overload, Westside method, etc.

[csday924]

I think you should go test your DL max.

[/JV/]

Awesome squatting mang, that 500 looked really strong.

Is there a video? I've been up and down this page and don't see it. Is it because I'm on my phone?

[ChecksandGiggles]

I think you should go test your DL max.

Lol, I haven't Pulled heavy since my meet in November. I'm gonna ease into it.

Is there a video? I've been up and down this page and don't see it. Is it because I'm on my phone?

It's on FB. I am gonna get the file from my friend and upload it.

[ChecksandGiggles]

Forgot to log last session:

Bench Press
15 or 17r205
I just wanted to rep out a relatively easy weight. My spotter said I got 17, I thought I only had 15. Doesn't matter too much either way.

I also did some triceps work and some speed Pulls.

Today:

Deadlift
3r315
3r365
2r405
6r455
Pretty rough considering I haven't Pulled heavy for almost two months. The reps were all paused, I spent about 10 seconds between reps on the last few reps of the top set. I could definitely tell my form was breaking down.
Speed Pulls
2r315
2r315+70c a bit too slow for speed work
3s2r315
Focused a lot on Pulling back instead of up.
Sumo
2s3r225
3r275
3r325
Felt pretty good, actually.

Shrugs
10r315, 10r405, 15r405

GHR
15rBW, 2s10rBW

Blast Strap Fallouts
3s5rBW
Easing back into these.

Not a bad session, I'll have to check if 6r455 is a PR. I think not maxing the DL was a wise choice. In my future training for that lift, I'm going to focus on getting more total reps in because I feel like I don't get enough volume for the Deadlift.

I'm setting my 2013 goals as 545/365/585 @220. For bodyweight, I'd like to be a solid 215-ish with less BF than I have now. I don't have any meets planned and the fact of the matter is I enjoy gym lifting more than meet lifting, but it's likely that I'll do at least one meet to showcase my progress.

[LegosInMyEgos]

No deload u *******?

Also, when you read the Cube book, explain it to me in cliff notes.

I don't think I am gonna like it based of the cliff notes I have read so far.

[ChecksandGiggles]

No deload u *******?

Also, when you read the Cube book, explain it to me in cliff notes.

I don't think I am gonna like it based of the cliff notes I have read so far.

Didn't feel like I needed a deload. My volume has been quite low during the max test week and I honestly didn't feel that beat up by it.

I might not read the book, still need to sit down with my training partner and have him educate me.

[LegosInMyEgos]

Tell your training partner that I hate him and that he is a *******.

[ChecksandGiggles]

Last training session:

Bench Press
Up to 4r265
Was going for 5, misgrooved the 4th really badly and then did a 5th. Not counting it since the spotter had to bring the bar back into place.

Floor Press
Up to 1r255+50-ish chain, 5r255

Pullups
16rBW, 2s12rBW

Triceps

Abs

My Bench will come back soon.

[ChecksandGiggles]

Here's my proposed plan for training. It's similar to what I was doing before but with some modifications.

The basic layout is a 4-day rotation of lifts, performed in a 3x/week training schedule or 4x/week schedule if a lot of moderate weight/speed work is being used that week. I'm going off the principle that I need a high intensity/moderate volume approach for the Squat, higher volume for my Bench, and more volume that I am doing for my DL. It worked for my SQ/B last training cycle.

Day 1: DL
Deads up to a set of 5, not TnG
Around 8 singles of speed Pulls @75% or so
5 or so doubles of Sumo Deads, no higher than 65-70% (for strengthening hips)
Snatch Grip Block Pulls (a few triples)
Shrugs
GHR
Abs

This will be the most intensive and exhaustive session every week and shall therefore earn 2 days of rest.

Day 2: Bench (with focus on Bench-like accessory movements)
Bench up to a top set of 5 followed by a downset of repping 225 for as many as I can (I feel the high rep sets taught me to fight tricep fatigue)
Compound accessory such as Floor Press up to a heavy double/triple or around 3 submaximal doubles/triples
Another accessory movement such as DB Bench/Floor Press
A triceps isolation movement
Rear Delts
Abs

Squat
3 ascending sets of 5 up to a top set
Pause Squat for doubles or triples focusing on speed and explosion out of the hole
2-3 submaximal Front Squat doubles or triples
GHR
Abs

Bench (overhead type accessory focus)
Bench for 5x5
A compound overhead movement (most likely Seated Press) performed up to a heavy set and a downset
Either a Bench-like or Overhead-like DB movement
Tricep isolation
Pullups
Rear Delts
Abs

Approximately every third Deadlift and Bench workout will be a light one, done for speed. I will periodically do heavy singles on all lifts, but mostly on Bench. Full deload about every 6 weeks or when I start feeling really beat up.

[ChecksandGiggles]

Today:

Squat
Warmups
3r315
5r365
5r405
5r440 (PR)
This was rough. I haven't done 5s for a while so I wanted to die during and after. A guy told me that my 3rd and 5th rep were a touch high, but I don't give a sh!t. Gym lifts are gym lifts.

Pause Squats
3r225
This is when my right knee started to hurt for some reason so I shut it down

Front Squat
Up to 8r275
Did these carefully, they didn't bug my knee so I hit a few reps. Gonna chalk it up to a minor tweak and take more fish oil.

GHR
3s15rBW

BSF
3s8rBW

Not bad.

[LegosInMyEgos]

I hope you told your training partner that I hate him, its important.

[ChecksandGiggles]

I hope you told your training partner that I hate him, its important.

What do you think of my proposed plan of action, fool?

[LegosInMyEgos]

will check out after the game or halftime

[ChecksandGiggles]

Last session:

Bench Press
Up to 4r275
5r245
12r225
Much smoother and faster than last session. Getting pretty close to where the numbers were before I stopped Benching. I've just got to get that last bit of top end strength back and re-teach my triceps to fight fatigue and I'll be back where I need to be.

Seated Press
Up to 5r185, 4r200
5r205 is my best, so not far off here either

Pullups
Triceps
Rear Delts

[ChecksandGiggles]

Yesterday:

Sh!tty Deadlift session that isn't worth logging. I really need to rethink my approach. It may be worth my time to learn how to Sumo properly because my leverages may be more favorable to it now. It was foolish of me to think that I could have two heavy lower days a week, this wouldn't be sustainable. I'm going to try to figure out what I should be doing on my DL days.

[ChecksandGiggles]

Last session:

Bench Press
Warmups
1r275
2r300 (PR)
3r275
13r225
It was nice to hit a small PR. Did some backoff sets that also went pretty well.

DB Press
8r50s, 60s, 70s, 80s, 90s

Floor Press
5r225, 1r275, 7r225

Pulldowns

Klokov Presses

Abs

I think the Klokov Presses are the best thing I've found for my rear delts.

[ChecksandGiggles]

Yesterday:

Squat
Warmups
5r365
5r405
5r445 (PR)
Pause
3s3r225, 2s3r275
I was not feeling very well when I came in, the 405 set felt a lot harder than it should have. Decided to do the top set anyway and ground it out. I'm not sure how long I can sustain a linear progression like this. The Pause Squats helped me re-groove, though.

Sumo
Up to 315 for a couple singles and doubles

Wide Stance SSB GM
5r155, 185, 205, 225

GHR
3s12rBW

BSF
5s5rBW

My right knee is bugging me a bit. I am going to consider starting to use knee wraps. In the meantime I'm doing some work on it and taking lots of fish oil and Vitamin C. Still, a good Squat day sets the mood for a good training week.

[ChecksandGiggles]

Last session:

Bench Press
5r205
4r225
8r245
7r255
13r225
Goal was to work up to 8r255, but I fell out of the groove on the last rep and it flew towards my face. It's not a big deal. The set before that was really strong. I think I can safely say my Bench is back to around where it was before I stopped for LIME FS.

Close Grip with feet on Bench
5r185, 5r205, 5r225, 2r245
Decided to try something new. The lighter weights didn't feel much harder than they normally do, but at 245 I hit a wall.

Seated OHP
Up to 7r185
Triceps were just shot by now.

UHLP

Ward Press

Klokovs

Abs

I'm going to try incorporating another day for arms, since I think hammering my triceps is going to do good things for me. These sessions will probably be brief and will follow a Bench day. Eventually I can see it turning into a day to get extra work in on my weaknesses, but I'm going to start with arms like a true bro should.

[ChecksandGiggles]

Today:

DB Floor Press
15r50s, 15r60s, 10r70s, 10r80s, 10r90s, 8r100s, 15r80s

Ward Press
8r50s, 8r55s, 8r60s, 15r45s
It becomes impossible to swing these at higher weights, but they still hit the triceps hard.

Hammer Curls

Pushdowns SS with Face Pulls

Short and sweet, got a huge pump and felt pretty strong. I think extra arm work is going to be good for my Bench.

[ChecksandGiggles]

Last session:

Semi-Sumo Deadlift
Up to 1r455
2r405
This will definitely take some getting used to.

Conventional
Up to 1r365

SLDL
5r225, 275, 325

RH

Backwards Sled Drag
3 plates, 3 plates+25
Fried my legs and hips.

[ChecksandGiggles]

Yesterday:

Bench Press
8s3r225
Speed work.
Close Grip with Feet Up on Bench
8r225, 4r245
Much better than last time. This is actually going to force my upper body to get stronger instead of relying on heaving the weight up.

Pulldowns

Ward Press

Klokovs

[ChecksandGiggles]

Last session:

Squat
5r365
5r405
5r450 (PR)
Really hard, borderline, and didn't feel good. My femur felt like it was going to snap out of my leg. I think I need a deload.

GHR
4s10rBW

Sled pull and sprint back
8 trips, 3 plates

Definitely going to deload. Haven't taken one in over two months now and I'm feeling really beat up. I'd been having a feeling that I will need one soon, and I might as well take one now. It's good timing because school is starting again and I'm under a lot more stress than before, so when I get adjusted to that I'll be able to handle lifting better.

[ChecksandGiggles]

Last session:

Bench Press
3r225
3r245
8r255 (rep PR)
4r275
12r225

CG FOB
5r225, 2r255

Bunch of Triceps

Sledgehammer Swings

I might hold off on the deload. The reason I felt like I needed one as badly as I did was that I was extremely stressed out over something, which always f*cks my training up.