The Year of Living Dangerously

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WhiteLightning**

WhiteLightning**

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New focus, new goals, new programs, and a new college can only mean one thing: it's time to chuck that old piece of shit log and re-up my go juice. What I like about this log is that not only will it have some sort of ordered lifting programs in it, it just might also have some jiu jitsu in it, provided I'm able to find gainful employment. I'll post the basics, so I know where I'm starting from.

Age: 20->21[3-22-2009]
Height: 6'2"
Weight: 202->~197->190->199->203->209->211[5-9-09]

Bench: 225 -> 250 -> 265
[?-?-08] -> [12-9-08] -> [5-19-08]

Strict OHP: 145x3x5
[5-15-09]
Push Press: 3x 185, 5x185
Jerk: 10x175, 10x195, 5x 1x 207
High Bar Back Squat (below parallel): 8x315, 3x345
Front Squat (Clean Grip): 2x1x285[5-21-09]
Deadlift: 4x455,475[5-22-09], 3x 470, 1x505 hitched, 3x 480, 2x 500



*white = video / red = no video


Goals:

Short Term: Mega Strength, Bigness, 2nd base with Jamie Eason, BJJ blue belt
Long Term: 1500 total, 225+ bw (~8% bfp, optional), 225 SOHP, BJJ purple belt
Long Long Term: Proficiency at O-lifts, including, but not limited to, a 315 Snatch, and a real life BJJ black belt. If life permits, I'd like to spill some blood in the cage.

Enough talk. I'll start filling this bitch up tomorrow.


Edit [10-26-09]: I'm going to try to stick to this training program up until March-ish: EDT For Maximal Strength Development - By Charles Staley - Staley Training Systems. After then I might start some sort of specific peaking program for the meet.
 
Last edited:
WL, Why haven't you been squatting?
 
Indeed.

Lightning, check ronin's sig in the post above.
 
ronin0352 said:
WL, Why haven't you been squatting?
Click to expand...

Even before the comp I decided my pulls needed more work than my squat. Then I started smolov deads. Several heavy pulls a week = no squatting :/ . I'm achin to get some weight on my back though. I gotta make a ghetto rack in my dungeon.
 
Aren't you almost done with Mr. smolov? Farris talked to me about lifting and mentioned you had talked to him. Started off good, but he still goes to the "rec center" and has not heard of the power lifting dungeon know as the aquatic center.

The big guys were in there yesterday doing board press again, they came in as i was just finishing up. I only got to see 4 reps of 425 with 3 boards, impressive.

And yes i know you keep asking me when will i start a log, but i do too many drugs and drink too often for a log. maybe i should start a drug log, includes what drinks i drink, how much ganja i smoke and the occasional pill of sorts. At least i have started lifting again, i am not waiting for any specific date or any reason to start, just going to keep lifting...and maybe start a log. But for now i will have to add zeros to the end of all my lifts, =P. I can't believe you pulled 400 plus damn, i shouldn't have slacked and should have lifted with you and reece all spring semester.

Good to see the new and improved log, my bad for the rant.
 
Disembowelement said:
Aren't you almost done with Mr. smolov? Farris talked to me about lifting and mentioned you had talked to him. Started off good, but he still goes to the "rec center" and has not heard of the power lifting dungeon know as the aquatic center.

The big guys were in there yesterday doing board press again, they came in as i was just finishing up. I only got to see 4 reps of 425 with 3 boards, impressive.

And yes i know you keep asking me when will i start a log, but i do too many drugs and drink too often for a log. maybe i should start a drug log, includes what drinks i drink, how much ganja i smoke and the occasional pill of sorts. At least i have started lifting again, i am not waiting for any specific date or any reason to start, just going to keep lifting...and maybe start a log. But for now i will have to add zeros to the end of all my lifts, =P. I can't believe you pulled 400 plus damn, i shouldn't have slacked and should have lifted with you and reece all spring semester.

Good to see the new and improved log, my bad for the rant.
Click to expand...

Yeah I got four more weeks of Smolov. I did my first lift of the intense cycle. It's insane. Go to joeskopec.com and open the smolov calculator. Put in 410 where it says "enter NEW squat 1RM" and hit calculate. What you see is what I'm doing. I'm supposed to pull a 3x3 at 370 tomorrow, in addition to other heavy sets. Lulz. I'm gonna film it even though my form is still shitty from the 2 week layoff. Yeah I talked to farris about the dungeon but I think he's just gonna do his own thing. P.s. 425 for 4? Cheezus. My bench = teh ghey.

Anyway, rant away, this log needs to get beefed up. And start a log yourself, even if it's about how fucked up you're getting. The support/flaming from other members will drive you to succeed.
 
Good advice WL

And I understand on the Smolov thing, I should have remembered that, but I spaced it. I did Smolov squats (Base cycle only) early summer and neglected my DL that whole time. I was just aching to pull, and that was part of my reason for ditching it after the base cycle.
 
Here's my last three pull workouts:

WhiteLightning said:
[Smolov: Intense Cycle - Day(1/3), Week (1/4)]
Deadlifts

Warm up

5x 135
5x 185
3x 225

Work

3x 265
4x 310
4x 350
4x 350
4x 350
5x 350 (rep pr)

Cheese and rice.. It didn't look so bad on paper, but there really is a reason they call it the intense cycle. I think if I eat 5000 kcal a day I'll be alright.
Click to expand...

WhiteLightning said:
[Smolov: Very Fucking Intense Cycle - Day (2/3), Week (1/4)]

DOMS in my back was extreme. I filmed my first set for form, and although my back felt as crooked as a question mark, it looked straight on film. Wasn't a pretty lift but it would have passed at a meet. I'm not gonna post it because I pussed out on my third rep. Stupid mental shit.

Warm up
A little stretching
3x 225

Work
3x 245
3x 285
4x 330
2x 370 (fail) recalculated for a 405 max
3x 365
3x 365
5x 345
5x 345
Click to expand...

WhiteLightning said:
Yesterday, 11-17-08
[Smolov: Intense Cycle - Day (3/3), Week (1/4)]


Deadlifts

Warmup
4x 225

Work
4x 265
4x 285
4x 325
4x 325
4x 325
4x 325
4x 325
Click to expand...
 
Yesterday, 11/20/08

Deadlifts

Warm Up
Stretched properly
Did Hindu squats
Repped with bar

5x 135
5x 185

Work
4x 245
4x 285
4x 325
3x 365
4x 365
4x 365

I tried some new things and all pulls at 365 actually seemed lighter and smoother, as compared to last week, where I pretty much failed at a set of 370. Rock on.


DB Bench

Warm Up
5x 45
4x 65

Work
3x 90
3x 90
3x 90
3x 90
3x 90 (rep set PR) Awesome, because I failed on the last triple before my layoff.

Once I hit 5x5@100 on DB bench I'll go back to flat BB bench and try for 5x5@225. Then I'll feel confident in kicking BubbleBoy's ass in our race to 250.


DB Row

6x 90
6x 90
6x 90
6x 90
5x bw pullups
6x 90
 
Hey Whitewafer, I'll race you to the biggest squat-dead discrepancy.
 
11-22-08:
[Smolov: Intense Cycle - Day (2/3), Week(2/4)]

Warmup
Stretching

5or6x 135
5x 185
5x 225
4x 265
4x 305

Work
4x 345
3x 365
3x 365
3x 365
3x 385
 
WhiteLightning said:
You're on, Posthype. What you don't know is that my squat can drop like the NYSE. I'll be maxing at 205 in December.
Click to expand...



Pfft! All I have to do is miss a single meal and my squat max drops 5~10 lbs, buddy. You're in for a hurtin'.
 
Yesterday, Monday, 11-24-2008

[Smolov: Intense Cycle - Day (2/3), Week(2/4)]

Warmup

Stretching

5x 135
5x 185
3x 225

Work

3x 265
3x 305
4x 345
5x 365
5x 365
5x 365
5x 365
 
[Smolov: Intense Cycle - Day (1/3), Week (3/4)]

Kind of fucked today up. Didn't get to finish my last two heavy sets due to thanksgiving plans, and skipped a light triple of 245, but I doubt that matters. Also YMCA closed due to holiday, so no db bench/rows.


Deadlifts

Warm up

Lot of stretching

5x 135
5x 185
5x 225

3x 285
3x 325

Work

5x 365
5x 365
5x 365

Left to gorge on dead bird.
 
[Smolov: Intense Cycle - Day (2/3), Week (3/4)]


Deadlifts

Warmup

5x 135
5x 185
Lot of hip, groin, hamstring stretches


Smolov

3x 245
3x 285
3x 325(strapped hereafter)
3x 385
3x 385

Became a fucking gorilla x 1
 
Watched Stretching Scientifically again and saw that I shouldn't do static stretches until after exercise. Dynamic stretching only for pre-workout.

Stretched

[Smolov: Intense Cycle - Day (3/3), Week (3/4)]

Thank God this shit us coming to a close. Don't get me wrong, lifting gives my life meaning, but this frequency of pulling has left me with the aches and pains of an old woman. I had to ask my dad to roll the ab wheel on my back yesterday.



Deadlifts
(DOHG)
5x 135
5x 185
3x 225
3x 265
3x 305
3x 345
(MG)
4x 3x 385
 
Workout from 12-4-08:

[Smolov: Intense Cycle - Day (1/3), Week (4/4)]

Dynamic Stretches

Deadlifts
(DOHG)
5x 135
5x 185
5x 225
3x 285
(MG)
3x 325
5x 5x 365

BYAAAAAAAW!!
 
Today:

Tried floor presses for the first time. Racked the weight on two sawhorses in my garage. Lied on some plywood, with my head on a plate and did the following:

Floor Press

5x 135
3x 175
3x 205
2x shallow reps at 225
decided that was shitty and attempted one full rep at 225
0x 225

That sucked and felt uber heavy. Thus, I felt the need to see if my bench had really plummeted. So I chugged some milk and went to the gym.

Bench Press

8x bar
5x 135
4x 165
1x 195

10x 1x 215 rep set PR

Notes: Employed Uber-Mega arch today on bench for the first time. Used the nice soft, but thick lifting belt they hide in a box in the office at YMCA. Tried both my standard and somewhat wider grip, and although the wider didn't necessarily feel stronger (I used it in my later sets), I like the way it felt. Credit goes to Crowder for that tip. Ring fingers on and slightly inside of the rings = new grip.

Felt awesome and relatively easy. I will attempt to do the same rep-set scheme at 225 within two weeks and will then try to set a new max.
 
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