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No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
No idea what the qualifications for a supermodel are.
I hope she turns to a nude model, though
I am strongly, strongly in favour of models/supermodels who do nude stuff: Helena Christiansen and Elle Macpherson and Kate Moss have all helped to make my life better through their past clothes-shedding activity.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
haha, yes. The transition from model -> supermodel to suddenly getting famous and going nude is pretty awesome
Nah, I dont think so. Give her a year and she'll post atleast topless I think.
She's pretty close already, cant post pictures or video here, but Kate upton *caugh* Wet t-shirt *caugh* GQ Magazine.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Lets hope your right 
Cleans + Push Press
Why? Its the olympics, Im easily influenced.
40 x 2
50 x 2
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1 ties pr in both exercises, lol
100 x 0, failed clean three times. suck. too much of a pussy.
Deadlifts
120 x 2
150 x 1
170 x 1
190 x 1
210 x 0, :icon_cry2
190 + belt x 5
cant blame my grip anymore, felt extremely solid,
Hip thrust / glute bridge
70 x 5, playing around with position
110 x 10,10,12
Extremely uncomfortable exercise. Worked the shit out of glutes and hams without frying my lower back, so thats good. Might do these more routinely
For your entertainment:
Superset
Shrugs
100 x 8,8,8
Incline curlz
17.5 x 5,5,5,5
Ab roller
bw x 5
+15 x 8+5? idk.
glutes:
Cleans + Push Press
Why? Its the olympics, Im easily influenced.
40 x 2
50 x 2
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1 ties pr in both exercises, lol
100 x 0, failed clean three times. suck. too much of a pussy.
Deadlifts
120 x 2
150 x 1
170 x 1
190 x 1
210 x 0, :icon_cry2
190 + belt x 5
cant blame my grip anymore, felt extremely solid,
Hip thrust / glute bridge
70 x 5, playing around with position
110 x 10,10,12
Extremely uncomfortable exercise. Worked the shit out of glutes and hams without frying my lower back, so thats good. Might do these more routinely
For your entertainment:
Superset
Shrugs
100 x 8,8,8
Incline curlz
17.5 x 5,5,5,5
Ab roller
bw x 5
+15 x 8+5? idk.
glutes:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Notes and thoughts:
Obviously my deadlift needs work. It hasnt grown in a long time and my squat looks to soon catch up to it, cant have that.
IMO, my back needs to get alot stronger and I need to practice the deadlift more.
I will also begin T3 for squats soon, so I need to figure out a way too get most out of both lifts.
Im thinking something like this:
Week 1:
Day 1:
Cleans
Squats T3 5x3 + pause squats
Deadlifts 70% x 4 x 2
Shrugs
Abs
Day 2:
Bench, hepburn
Push Press
Incline db bench + chins
Curls, triceps whatever
Day 3:
Hang cleans
Squats T3 5x5 + pause squats
Front Squats
BORs
Abs
Day 4: Bench day as prevously
Week 2:
Cleans
Day 1:
Deadlifts work up to single, then 3x5, or 3x3 for back off sets
Front Squats
Glute thrust
Shrugs
Abs
Day 2: Bench
Day 3:
Squats T3 5x10
BORs
Abs
Day 4: bench day
_____________________________________________-
More volume on deadlifts?
I plan on slowly losing a bit of weight. Im roughly 84 now, and would like to get it down to roughly 80 and then maybe around 78 or so.
Allthough I will take my time in doing this. I am fairly good at manipulating weight just my eating less and exercise a bit more, no need to do some advanced stuff.
I will condition 2 times a week, most likely on wednesday and saturday (before premier league) One time slow steady and other time Hill sprints. As my cardio has gone to the shitter since stopping MMA.
Ive also stretched almost every day for 2 months now, my snapping hip shit is still the same. blahh-
So:
- Get stronger, always number uno
- Work on deadlift and upper back strenght!
- Better conditioning
- Throw more weights overhead, big weakness for me
- Keep on doing mobility work
Here's for the wall of text:
Obviously my deadlift needs work. It hasnt grown in a long time and my squat looks to soon catch up to it, cant have that.
IMO, my back needs to get alot stronger and I need to practice the deadlift more.
I will also begin T3 for squats soon, so I need to figure out a way too get most out of both lifts.
Im thinking something like this:
Week 1:
Day 1:
Cleans
Squats T3 5x3 + pause squats
Deadlifts 70% x 4 x 2
Shrugs
Abs
Day 2:
Bench, hepburn
Push Press
Incline db bench + chins
Curls, triceps whatever
Day 3:
Hang cleans
Squats T3 5x5 + pause squats
Front Squats
BORs
Abs
Day 4: Bench day as prevously
Week 2:
Cleans
Day 1:
Deadlifts work up to single, then 3x5, or 3x3 for back off sets
Front Squats
Glute thrust
Shrugs
Abs
Day 2: Bench
Day 3:
Squats T3 5x10
BORs
Abs
Day 4: bench day
_____________________________________________-
More volume on deadlifts?
I plan on slowly losing a bit of weight. Im roughly 84 now, and would like to get it down to roughly 80 and then maybe around 78 or so.
Allthough I will take my time in doing this. I am fairly good at manipulating weight just my eating less and exercise a bit more, no need to do some advanced stuff.
I will condition 2 times a week, most likely on wednesday and saturday (before premier league
) One time slow steady and other time Hill sprints. As my cardio has gone to the shitter since stopping MMA.Ive also stretched almost every day for 2 months now, my snapping hip shit is still the same. blahh-
So:
- Get stronger, always number uno
- Work on deadlift and upper back strenght!
- Better conditioning
- Throw more weights overhead, big weakness for me
- Keep on doing mobility work
Here's for the wall of text:
- Joined
- Mar 16, 2007
- Messages
- 1,522
- Reaction score
- 0
Nice squat PR.
And you just made me remember how boss "Mic Check" by Juelz Santana is.
Payperview shit.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Haha, yes. Ive found that my lifts respond to different volumes and intensities.
Example, with the squat I just have to keep on squatting, rather frequently and with high volum but different rep ranges.
On the bench, I feel going rather high intensity and high volum, so heavy, low reps and a good amount of sets. With the press, frequent singles and doubles work well.
Dont know what work with the deadlift, thats my problem
Bench Press, paused
bar x 8
50 x 5
70 x 5
90 x 3
112.5 x 2,2,2,2,2,2,2,3
Good technique and fairly ok strenght. Need to work on bar path.
Push press
bar x 10 strict
40 x 5 strict
60 x 5 strict
70 x 1 strict
80 x 1 hard
75 x 10 x 2 in 10 minutes, meh
EDT 10minutes
Chins: bw x 6,6,6,6,4,5,3,4
Incline db bench 17.5 x 15,15,15,12,9
Plat extensions 20kg x 20
Vulcan gripper
1/1 x 5
2/2 x 5
3/3 x 5
4/4 x 5
5/5 x 5R 3L
6/6 x 2R
4/4 x 10
2/2 x 12
1/1 x a bunch
Example, with the squat I just have to keep on squatting, rather frequently and with high volum but different rep ranges.
On the bench, I feel going rather high intensity and high volum, so heavy, low reps and a good amount of sets. With the press, frequent singles and doubles work well.
Dont know what work with the deadlift, thats my problem
Bench Press, paused
bar x 8
50 x 5
70 x 5
90 x 3
112.5 x 2,2,2,2,2,2,2,3
Good technique and fairly ok strenght. Need to work on bar path.
Push press
bar x 10 strict
40 x 5 strict
60 x 5 strict
70 x 1 strict
80 x 1 hard
75 x 10 x 2 in 10 minutes, meh
EDT 10minutes
Chins: bw x 6,6,6,6,4,5,3,4
Incline db bench 17.5 x 15,15,15,12,9
Plat extensions 20kg x 20
Vulcan gripper
1/1 x 5
2/2 x 5
3/3 x 5
4/4 x 5
5/5 x 5R 3L
6/6 x 2R
4/4 x 10
2/2 x 12
1/1 x a bunch
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Cleans
bar x 2
40 x 1+hang clean+press+pushpress
50 x 1+hang clean+press+pushpress
60 x 1+hang clean+press+pushpress
70 x 1+hang clean+press+pushpress
80 x 1 + push press
90 x 1 + push press
95 x 0
Squats
90 x 3
110 x 3
130 x 2
150 x 2
170 x 5 +10 beltless PR
Horrible form and depth. Forgetting all cues without belt. not very hard though.
130 x 5 awesome form
Deadlifts
130 x 3
150 x 3 Grip felt great!!
170 x 1 +10 or so DOH grip pr
190 x 1 mixed
200 x 3 mixed. probably a beltless PR?
110 x 10 stiff legged
110 x 10 shrugs
Hanging leg raises
bw x 25 wow
ab rollouts bw x 10,10
planks + 15 x time
Pretty damn awesome and completely random day.
blondss
Goals for 2012:
* Increase conditioning
* Squat 200 x 5 /belt
* Bench press 120 x 8 x 3 /hepburn method progress
* Deadlift 220 x 3-5 /belt
* Row 100 for reps /strict form
* Push Press 100 for reps
* Front squat 140 for reps
* Get sexy abs
Dont know or dont care how many of those I reach, may thing is to work towards them
bar x 2
40 x 1+hang clean+press+pushpress
50 x 1+hang clean+press+pushpress
60 x 1+hang clean+press+pushpress
70 x 1+hang clean+press+pushpress
80 x 1 + push press
90 x 1 + push press
95 x 0
Squats
90 x 3
110 x 3
130 x 2
150 x 2
170 x 5 +10 beltless PR
Horrible form and depth. Forgetting all cues without belt. not very hard though.
130 x 5 awesome form
Deadlifts
130 x 3
150 x 3 Grip felt great!!
170 x 1 +10 or so DOH grip pr
190 x 1 mixed
200 x 3 mixed. probably a beltless PR?
110 x 10 stiff legged
110 x 10 shrugs
Hanging leg raises
bw x 25 wow
ab rollouts bw x 10,10
planks + 15 x time
Pretty damn awesome and completely random day.
blondss
Goals for 2012:
* Increase conditioning
* Squat 200 x 5 /belt
* Bench press 120 x 8 x 3 /hepburn method progress
* Deadlift 220 x 3-5 /belt
* Row 100 for reps /strict form
* Push Press 100 for reps
* Front squat 140 for reps
* Get sexy abs
Dont know or dont care how many of those I reach, may thing is to work towards them
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press, paused
bar x 8
50 x 5
70 x 3
90 x 3
112.5 x 2,2,2,2,2,2,3,3
meh.
Muscle Snatch
bar x 5
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
Fun
Push press
70 x 2
80 x 2
10 minutes:
85 x 1 x 9 singles
85 x 4. strained lower back or so on 4th rep.
Best push pressing in a while.
I lurked a bit on marunde-muscle forum last night and found a good tip that helped my push pressing: Internally rotate your shoulder before racking the bar and keep them internally rotarted throughout the set.
EDT 10min
Chins bw x 7,7,7,7,7,5
Incline db press 17.5kg x 12,12,12,12,12,12
Curls incline x 5,5 hammer curls x 10
bar x 8
50 x 5
70 x 3
90 x 3
112.5 x 2,2,2,2,2,2,3,3
meh.
Muscle Snatch
bar x 5
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
Fun
Push press
70 x 2
80 x 2
10 minutes:
85 x 1 x 9 singles
85 x 4. strained lower back or so on 4th rep.
Best push pressing in a while.
I lurked a bit on marunde-muscle forum last night and found a good tip that helped my push pressing: Internally rotate your shoulder before racking the bar and keep them internally rotarted throughout the set.
EDT 10min
Chins bw x 7,7,7,7,7,5
Incline db press 17.5kg x 12,12,12,12,12,12
Curls incline x 5,5 hammer curls x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
School tomorrow, so mission was to make myself tired so that I can fall asleep faster.
Mission accomplished!
Cleans + strict press
40 x 3
50 x 2
60 x 1
70 x 1
75 x 1 happy with this!
Only cleans
80 x 1
90 x 1
100 x 0
Push Press
80 x 2
belt on
90 x 1
100 x 1 +5 PR finally!
105 x 0
Front squats
70 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1
Deadlifts
110 x 3
150 x 2
170 x 1
190 x 1
200 x 1
210 x 1
good enough, considering back was sore
Negative ham raise / nordic hamstrings?
5x5 bw. painful.
Video:
Going to deload next week, feeling tired and joints feel abit sore. + school starts next week, so ill be tired from that.
Will probably do two sessions of some high rep stuff or whatever, we'll see.
Mission accomplished!
Cleans + strict press
40 x 3
50 x 2
60 x 1
70 x 1
75 x 1 happy with this!
Only cleans
80 x 1
90 x 1
100 x 0
Push Press
80 x 2
belt on
90 x 1
100 x 1 +5 PR finally!
105 x 0
Front squats
70 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1
Deadlifts
110 x 3
150 x 2
170 x 1
190 x 1
200 x 1
210 x 1
good enough, considering back was sore
Negative ham raise / nordic hamstrings?
5x5 bw. painful.
Video:
Going to deload next week, feeling tired and joints feel abit sore. + school starts next week, so ill be tired from that.
Will probably do two sessions of some high rep stuff or whatever, we'll see.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
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Thanks man. Im studying for a bachelor in physiotherapy.
Smolov pros:
* Only 3 weeks
* Will bring results no matter what
* Increases technical efficiency
Smolov cons:
* You work with percentages, so I would suggest that when you choose your max for smolov, choose one you can do fairly comfortably (a max you can work up to any day of the week)
* I squat low-bar so my lower back was sore for almost the entire 3 weeks. So make sure to work your abs hard and dont tax the lower back during other movements.
* Hard, but you reap the benefits of that hard work
Thanks man, appriciate it.
Hopefully I can keep it up!
High rep - deload day:
Bench press, close grip, no arch or leg drive
bar x 10
50 x 5
70 x 5
85 x 13 + bw chins x 12. Frankie edgar challange: 25
70 x 10,5
50 x 10
Dumbell press
15kg x 10,10,10
Triceps plate extenions 25 x 20
Reverse flies
5kg x 12,12,12
Curls bb
bar x 10
30 x 10
35 x 10
40 x 10
Here's some pictures to make up for lost time reading that workout:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Cleans
40 x 4
60 x 2
70 x 2
75 x 1
80 x 1
85 x 1
90 x 1,1,0,0,2
Think its the first time ive hit two reps
paused Squats
up to 150 x 3.
Paused just long enough for the stretch reflex to leave
Squats on pins, messing around some reps at 100 and 80.
To give you an idea of how it looks like:
Deeper than my usual squats, so it will be a good assistance exercise for the bottom position
BORs
60 x 5
70 x 5
75 x 5
80 x 3 x 5
Curls
30 x 10,10,10
Ab rollouts
bw x 20,20,20
Booring read,?
Here's my apology:
Have run/jogged twice this week. Will run tomorrow also.
40 x 4
60 x 2
70 x 2
75 x 1
80 x 1
85 x 1
90 x 1,1,0,0,2
Think its the first time ive hit two reps
paused Squats
up to 150 x 3.
Paused just long enough for the stretch reflex to leave
Squats on pins, messing around some reps at 100 and 80.
To give you an idea of how it looks like:
Deeper than my usual squats, so it will be a good assistance exercise for the bottom position
BORs
60 x 5
70 x 5
75 x 5
80 x 3 x 5
Curls
30 x 10,10,10
Ab rollouts
bw x 20,20,20
Booring read,?
Here's my apology:
Have run/jogged twice this week. Will run tomorrow also.
