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  1. #811
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post


    I've given up trying to out-maneuver that guy
    Originally Posted by BenW22 View Post
    Yeah, he's got a lot of free time on his hands. It's sad really.

    Originally Posted by KenshinH View Post
    Does he even work?
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  2. #812
    Registered User Raigs's Avatar
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    Originally Posted by Woody-5 View Post
    Nce pulling mate
    435 looked like cake

    Lolol @ the "squats" with a 3" ROM in the background of your 435 yank
    You see the guy curling at the end of his first pull go check it out lol

    Originally Posted by howimliving View Post
    deads after squats again?

    son i am not disappoint
    At least someone does it haha

    Nice Deads. You make it look so smooth
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  3. #813
    fake it till i make it johnblythe's Avatar
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    Originally Posted by KenshinH View Post
    soon.jpg
    not soon enough, breh


    Originally Posted by KenshinH View Post
    Re-worked my 2013 goals a bit. Basically increased them The original ones were what I thought I could hit fairly realistically, but I wasn't aiming high. So now these are the goals I'm shooting for:

    sq: 405 -> 515
    be: 315 -> 365
    dl: 445 -> 565
    ohp: 170x3 -> 205x3
    dips: +135x4 -> +180x5

    BW <= 196

    PL total = 1445!
    [/quote]

    sick goals, man. looking forward to watching you get'm too! are you sitting at 191# still?
    A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts

    CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
    Current lameness: 375/235/495 = 1105
    [b]2013[/b]: +85# on 4/11

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  4. #814
    Can't wait for Novate KenshinH's Avatar
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    Morning East Coast brahs! I'm up (and late! ) for my morning workout.


    Originally Posted by dbone1026 View Post
    [img]http://www.reactiongifs.com/wp-content/uploads/2012/12/throwing-phone2.gif[img]
    Lol hey bro

    Originally Posted by Raigs View Post
    You see the guy curling at the end of his first pull go check it out lol

    At least someone does it haha

    Nice Deads. You make it look so smooth
    Hey Raigs! Nice to see you here

    Yeah was wondering if someone would notice that curlbro getting a good back workout lol

    Originally Posted by johnblythe View Post
    not soon enough, breh
    [img]http://agent57.readyhosting.com/gifparty/denied.gif[img]

    sick goals, man. looking forward to watching you get'm too! are you sitting at 191# still?
    Yup, the 191 was updated last week. Looking to put on some solid muscle this year and cut some fat as well.

    Gotta run to the gym. Back in a few hours ...
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  5. #815
    Registered User jshaw5's Avatar
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    What are you going to do with your other lifts while running Smolov? I assume you're putting deadlifts on hold until Smolov is over, right? What are you going to put in for a starting max? I have the spreadsheet saved somewhere if you need it.

    Originally Posted by KenshinH View Post
    Lol I'm just trying to make up ground against jshaw. He's got us both beat at the moment.
    No shame in coming in second place

    Originally Posted by MakeGoBoom View Post
    heh he's a sneaky one... i'll have to track down his log one of these days and commence operation sh*t talk
    Bring it on
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  6. #816
    Can't wait for Novate KenshinH's Avatar
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    Thursday - January 03, 2013

    Workout
    Wide-Grip Lat Pulldown:
    105x8
    120x8
    135x8

    Barbell Bench Press:
    45x10x2
    135x5
    165x3
    195x3
    225x3
    245x2
    275x3x2

    - I didn't get good sleep last night and woke up tired. Didn't push these today.

    Barbell Squat:
    45x8
    135x5
    205x4
    255x3
    315x2
    345x5

    - Just get some work in while I continue the deload on squats

    Pull-Up:
    3x10


    Notes
    * I removed the supplements section because it's not really interesting unless I'm logging something specific. If I make any changes in that area, I'll be sure to mention it.

    * If I feel strong on bench on Sunday, I may try to max. Otherwise, next week will be a deload on bench before starting an Advanced 5x5 program for it (and OHP).

    * As mentioned, I will be kicking off the introductory microcycle of Smolov for squats this Sunday. The first week calls for three straight days of squats, working up to a single for 80% (day 1), 80% (day 2), and 90% (day 3). I'm using 390 as my training max. The first week is not bad, other than squatting three straight days lol.
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  7. #817
    Shillin' dbone1026's Avatar
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    Have you ever tried DoggCrap?
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  8. #818
    Can't wait for Novate KenshinH's Avatar
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    Originally Posted by jshaw5 View Post
    What are you going to do with your other lifts while running Smolov? I assume you're putting deadlifts on hold until Smolov is over, right? What are you going to put in for a starting max? I have the spreadsheet saved somewhere if you need it.


    No shame in coming in second place


    Bring it on
    I'll deadlift next week and the following since it's still the intro cycle. No deadlifting during the base mesocycle because I'm not a masochist

    I'll be using 390 as my training max. Got a spreadsheet from somewhere, but this online one (http://www.joeskopec.com/smolov.html) works as well. I'll have to doublecheck the calculations just to be sure

    Originally Posted by dbone1026 View Post
    Have you ever tried DoggCrap?
    Not yet. SwolenOne has I think.
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  9. #819
    Chargers & Lakers Nation! New Evolution's Avatar
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    Strong lift Ken and Happy 2013!!!


    Good luck with your bikini goal in 2013!!!


    :}
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  10. #820
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post
    I'll deadlift next week and the following since it's still the intro cycle. No deadlifting during the base mesocycle because I'm not a masochist

    I'll be using 390 as my training max. Got a spreadsheet from somewhere, but this online one (http://www.joeskopec.com/smolov.html) works as well. I'll have to doublecheck the calculations just to be sure



    Not yet. SwolenOne has I think.
    One I am done with the Russian I may try DoggCrapp just for legs. The widowmaker portion looks interesting (and painful!)
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  11. #821
    a·nom·a·ly howimliving's Avatar
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    Originally Posted by KenshinH View Post
    I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max.
    good night sweet hips

    smolov will pepper your angus but so worth it

    Originally Posted by KenshinH View Post
    Re-worked my 2013 goals a bit. Basically increased them The original ones were what I thought I could hit fairly realistically, but I wasn't aiming high. So now these are the goals I'm shooting for:

    sq: 405 -> 515
    be: 315 -> 365
    dl: 445 -> 565
    ohp: 170x3 -> 205x3
    dips: +135x4 -> +180x5

    BW <= 196

    PL total = 1445!
    now i see how the smolov comes into play

    good luck brotha

    Originally Posted by Raigs View Post
    At least someone does it haha
    what you did there, don't think i didn't see it

    Originally Posted by jshaw5 View Post
    No shame in coming in second place

    Bring it on
    my man

    XOXO lol

    Originally Posted by dbone1026 View Post
    Have you ever tried DoggCrap?
    nicholascagetryingnottolaugh.jpg
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  12. #822
    Agent of Swole jeezyreezy's Avatar
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    Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked
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  13. #823
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by jeezyreezy View Post
    Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked
    I've seen a couple of new faces this week. My buddy works the desk and said he really hasn't had many new signup's. THANK GOD.
    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  14. #824
    Can't wait for Novate KenshinH's Avatar
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    Originally Posted by New Evolution View Post
    Strong lift Ken and Happy 2013!!!

    Good luck with your bikini goal in 2013!!!

    :}
    Lol same to you :}

    Originally Posted by dbone1026 View Post
    One I am done with the Russian I may try DoggCrapp just for legs. The widowmaker portion looks interesting (and painful!)
    WTF you're into doing legs now?

    Originally Posted by howimliving View Post
    good night sweet hips

    smolov will pepper your angus but so worth it

    now i see how the smolov comes into play

    good luck brotha

    what you did there, don't think i didn't see it

    my man

    XOXO lol

    nicholascagetryingnottolaugh.jpg
    mybodyisready.png

    Originally Posted by jeezyreezy View Post
    Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked
    Happy New Year jeezy! Good to hear from you. Hope you had a good one.

    One way to avoid the resolutioners is to go in the morning

    Originally Posted by da2ricky View Post
    I've seen a couple of new faces this week. My buddy works the desk and said he really hasn't had many new signup's. THANK GOD.
    Your gym must be small or there's plenty of competition around.
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  15. #825
    Registered User Raigs's Avatar
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    Originally Posted by howimliving View Post

    what you did there, don't think i didn't see it
    Haha Oh hey HIL didnt see you there :P


    Ken I thought I was in here but now I am.
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  16. #826
    Mind-Blown!!! 0R1G1N's Avatar
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    Originally Posted by KenshinH View Post
    Does he even work?



    There'll be a lot more of that once I start Texas Method ...

    However, the TM plans will be put on hold for a while. I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max. After that, I'll re-evaluate and see if I want to continue the insanity or go to TM.

    http://www.seriouspowerlifting.com/3...-squat-routine
    Good bro! I am basically running SMOLOV too. Only exception is the routine I'm running calls for a low weight first workout of the week with heavy DL's during the 4X a week cycle, but it follows the rest of the program. The calculations are the same and everything. This is the first week, so i'll basically be one week ahead of you. Used 365 as my squat max.
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  17. #827
    Agent of Swole jeezyreezy's Avatar
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    Originally Posted by KenshinH View Post
    Happy New Year jeezy! Good to hear from you. Hope you had a good one.

    One way to avoid the resolutioners is to go in the morning
    True, however I do not do morning very well... my body is not ready in the am lol
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  18. #828
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    Originally Posted by Raigs View Post
    Haha Oh hey HIL didnt see you there :P


    Ken I thought I was in here but now I am.
    No problem brochacho. Glad to have you!

    Originally Posted by 0R1G1N View Post
    Good bro! I am basically running SMOLOV too. Only exception is the routine I'm running calls for a low weight first workout of the week with heavy DL's during the 4X a week cycle, but it follows the rest of the program. The calculations are the same and everything. This is the first week, so i'll basically be one week ahead of you. Used 365 as my squat max.
    DLs + squats 4x/week? Do Not Want

    Good luck dude! I'll be following for sure!

    Originally Posted by jeezyreezy View Post
    True, however I do not do morning very well... my body is not ready in the am lol
    A few sessions and you'll be used to it. I love it now
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  19. #829
    Agent of Swole jeezyreezy's Avatar
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    Originally Posted by KenshinH View Post
    A few sessions and you'll be used to it. I love it now
    How early do you typically get there?
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  20. #830
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    Originally Posted by jeezyreezy View Post
    How early do you typically get there?
    I try to get there 5:30 to 6 am. Today was a little after 6
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  21. #831
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by KenshinH View Post
    I try to get there 5:30 to 6 am. Today was a little after 6
    do you train fasted in the am w/ a pwo? it's usually the way i go when forced to do so. coffee when i wake then a caffeine pill when i hit the gym, then warm up and go. i always feel really sluggish if i eat first. seems like it takes forever to get in the groove
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  22. #832
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    Yup fasted bro. Pwo as soon as I wake up. Then get dressed, take care of any bodily functions and out the door. If all goes right, I hit the gym floor no later than 45 minutes from the time I wake up.
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  23. #833
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    Below is the layout of my next training cycle starting on Sunday.





    * continue with Smolov or switch to TM
    ** switch to 1x5 if squats switch to TM; otherwise do nothing


    Things To Note

    - After maxing on squats following the base mesocycle of Smolov, I will decide whether to continue with Smolov or switch to the Texas Method. The answer will be based on whether I feel that I can get enough rest during the intense mesocycle for recovery. I'm leaning towards switching to TM since I don't normally get more than 6 hours of sleep a night and often less than that.

    - During the base and max weeks, I won't deadlift at all. If I continue with Smolov, then I still won't deadlift.

    - The Advanced 5x5 is a dual factor program that I've run with success in the past. It worked well to bring up my OHP and rows, and to bring my bench back up to the 315 level.

    - In terms of weekly frequency:

    squat - 3x to 4x/week
    bench - 2x
    deadlift - up to 1x
    ohp - 1x
    pendlays - 1x + other rows
    Last edited by KenshinH; 01-04-2013 at 12:31 AM.
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  24. #834
    Shillin' dbone1026's Avatar
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    As usual I will be following along and probably end up giving one of your routines a shot as well. Definitely keeps things interesting to mix and match, I just hate the idea of not doing any DLs
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  25. #835
    Do I even lift? BenW22's Avatar
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    Originally Posted by KenshinH View Post
    Yup fasted bro. Pwo as soon as I wake up. Then get dressed, take care of any bodily functions and out the door. If all goes right, I hit the gym floor no later than 45 minutes from the time I wake up.
    Since when is man-scaping a bodily function?

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  26. #836
    Shillin' dbone1026's Avatar
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    Here is another possible squat program:

    http://www.t-nation.com/readArticle.do?id=5499097
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  27. #837
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    Originally Posted by dbone1026 View Post
    As usual I will be following along and probably end up giving one of your routines a shot as well. Definitely keeps things interesting to mix and match, I just hate the idea of not doing any DLs
    It's dependent on how you pull, but some people have their DLs go up after Smolov even while not doing any pulling. If you're just obsessed with DLs ... then I can't help you

    http://articles.elitefts.com/trainin...viving-smolov/

    Originally Posted by BenW22 View Post
    Since when is man-scaping a bodily function?

    Lol

    Is shaving your head of all stuble a daily routine?

    Originally Posted by dbone1026 View Post
    Here is another possible squat program:

    http://www.t-nation.com/readArticle.do?id=5499097
    Be explosive out of the hole ... there I said it.
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  28. #838
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post
    It's dependent on how you pull, but some people have their DLs go up after Smolov even while not doing any pulling. If you're just obsessed with DLs ... then I can't help you

    http://articles.elitefts.com/trainin...viving-smolov/
    Just feel like DLs are the main reason I made as much progress as I did with my back, so not ready to kick them to the curb yet...
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  29. #839
    No room for the weak Anthony21's Avatar
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    Intense program is intense. In for the next chapter
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    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  30. #840
    Do I even lift? BenW22's Avatar
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    Originally Posted by KenshinH View Post

    Is shaving your head of all stubble a daily routine?
    I usually shave my head every other day...sometimes on the third day if I'm feeling lazy.

    I shave everything else every day.

    everything.
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