KGB - Physical Culture-branch. A 2013 DL&Overhead-log.

[dza]

Originally Posted by KnightTemplar

The bad news is I won't get to the Gym until tomorrow(Russian Old New Year!). The good news is that I've found a T-Shirt for sale on Amazon with the KGB Badge! I intend to buy one and wear it for all my PR's.

I've also fine-tuned the program I will be following for the duration of the Games. It's based on Wendler's 5/3/1 Full Body Template.

I'm going to need a link to the KGB shirt.

Also, I've got a 5/3/1 excel sheet that helps with programming if you want it, just let me know.

[KnightTemplar]

Originally Posted by dza

I'm going to need a link to the KGB shirt.

Also, I've got a 5/3/1 excel sheet that helps with programming if you want it, just let me know.

Just go to Amazon and enter, "KGB t-shirt" in the search engine. There are several versions to choose from.

Thanks, but I've already got a spread-sheet for 5/3/1.

[Fighting Sprite]

Originally Posted by KnightTemplar

According to Wendler himself, there's not much difference between a Safety Bar Squat and a Front Squat anyway.

"It's like doing a Front Squat without the fear of losing the weight forward...think of Safety Bar Squats as Front Squatting without having to worry about the form."

I'm struggling to understand the benefits of this squat. Because of the way the weight is distributed, relative to the middle of the bar, it seems like the center of gravity would be the same as a back squat, just with a super awkward rack. What was your reasoning for including this over straight bar squats (back or front)?

[Kripto]

Lifting session today..

DL:
135x2x3
185x2x3
225x3
275x3
295x3
315x2
365x2
385x2
+4" deficit
225x5x2
245x2x2

Quick DLs, back felt supppppper shitty so did lighter rep work after to practice my bar speed.

Smolov base cycle starts tomorrow, and I'm looking forward to that 4x9...........

SOHP:
95x5x5
115x3x5

Push Press:
135x6x5
155x2

My shoulder didn't really appreciate this workout. My press has gone to utter shit.

Shrugs:
275x5x15

[KnightTemplar]

Originally Posted by Fighting Sprite

I'm struggling to understand the benefits of this squat. Because of the way the weight is distributed, relative to the middle of the bar, it seems like the center of gravity would be the same as a back squat, just with a super awkward rack. What was your reasoning for including this over straight bar squats (back or front)?

"Of all the specialty Bars on the market, this is the one I recommend the most. The Safety Bar develops great brute strength. It's a phenomenal way to build your lower back, legs and upper back.

When Squatting with the Safety Bar, the weight is cambered out in front of you, causing you to feel like it's dumping you forward. This forces you to use your back to keep it steady. Yes, it can look ugly when you muscle it up out of the hole, but no one gets points in the weight room for looking pretty. Planet Fitness not withstanding.

Not only will Squatting with this Bar help your Squat, it will also help your Deadlift in every way...it's like doing a Front Squat without the fear of losing the Bar forwards. Think of the Safety Bar Squat as doing a Front Squat without having to worry about form."

[Aleks Sytsevich]

Kt, you're not rack the ssb on you anterior deltoids, are you?

[KnightTemplar]

Sorry, I'm not sure exactly what you mean, Aleks.

[Fighting Sprite]

Will you use the bar like this?



Or like the video I posted earlier?

[KnightTemplar]

Like the video you posted earlier.

That's how I used it tonight(I'll post the workout later).

[Aleks Sytsevich]

Overhead Squat
45x5
95x5

Squat
135x5
185x5
225x3
275x2
315x1
350x5
Drop Set
315x5
275x5
225x5
185x5
135x5

Press
45x5
65x5
...showed some guy how to front squat, at his request...
65x5
85x5
105x3
115x6x3

Row
255x5x3
225x5x2