Whiskey, War, Suicide, and Guns

Haha...thats great. Have you had "The Feast" from Subgay? I get it every time, but usually double down on the meat also. It's actually a large sandwich, for Subway.
 
Week 4 - Intensity - High Stress

6/22/08 - Sunday - Lower 1

Squat w/ Belt:
405x2 @8
425x2 @9 (+20 PR 2RM)
445x2 @10 (+40 PR 2RM)
425x1 @9.5 (hit the safety pin, this rep was a comedy of errors. Somehow I didn't blow out my back/knee)
405x2 @9
405x2 @9.5

SLDL (no belt):
352x3 @8
374x3 @9
385x3 @9
358x3x2 @8
358x3 @9

Front Squat:
235x6x3 @8
235x6x2 @9

Inverted Row from Rings:
BWxAMAPx3

Sledge;
12lbx100 swings (50L+50R)


I guess anyday where you double your 1RM is a good day. I was kicking myself in the ass for not doing 450x2, I had another 5-10 pounds in me. The belt was throwing my form off a little, all this time without it made me a little rusty. SLDL where a bitch, I was exhausted from squatting.
 
On a rainy day, haha. I will probably try for a max single at the end of this block, so in two weeks.

What do you want to hit - 475? Since your deadlift keeps going up, I think your squat is also going up.

I'm going to try for a new squat PR next Saturday.
 
Maybe something like that. We will see. I don't like to throw out numbers beforehand unless I know for sure I can hit them. I will find at least an approximate 1rm for bench, squat, and deadlift in this block. Then I will take a deload week, and am working on a 16 week cycle for my meet in November after that using those numbers.
 
Maybe something like that. We will see. I don't like to throw out numbers beforehand unless I know for sure I can hit them. I will find at least an approximate 1rm for bench, squat, and deadlift in this block. Then I will take a deload week, and am working on a 16 week cycle for my meet in November after that using those numbers.

You should get a decent PR on the squat since you have not tested it since your meet (correct?). Given your deadlift has went up 20+ pounds since then, I assume your squat has also.


I need to put up some PRs soon. I haven't tried for any since the meet in April. My training has been kinda of shitty since then.
 
Did you read it Enright? A trainer at the gym was talking about it and he said it wasn't great. The trainer is a weenie though.
 
Did you read it Enright? A trainer at the gym was talking about it and he said it wasn't great. The trainer is a weenie though.

Yes - Cressey's book was pretty bad. I was expecting a lot better from him.

The book contains very little substance either on why you should do X or explanation how to do X. Actually - it has as much substance as a Men Health article on lifting. For example, although EC has several long articles on how to DL, he tells you how to DL in about 30-40 words in his book (he explains a sumo DL in a sentence). He has a "cookie cutter" strength routine, but no information on who the routine would be good for. Is it for a noob? Would it work for an intermediate lifter? He never really explains why he rotates certain exercise either.
 
Aww, liquid: always something intelligent to say.

:)
 
Week 4 - Intensity - High Stress

6/23/08 - Monday - Upper 1


Weight: 227

Pause Bench (7%):
285x1 @7
305x1 @8
325x1 @9,5
330x1 @10 (+15 PR)
290x2x2 @9
290x2 @10

Floor Press (7%):
225x3 @8
245x3 @8
255x3 @9
260x3 @9
250x3 @9
240x3 @8
240x3 @9

Seated DB Military:
65'sx8x5 @ 8,8,8,10,9

Cable Row:
160x6x4
120x20

Seated DB Clean:
25'sx12x3

Hammer Curl:
bunch

CII Rower:
500m in 1:39.0 (3.7 second PR)

I rool at bench lately. My arch has gotten a lot better which is probably a huge part of it. Also I am fat as hell. 330 really didn't feel that hard, it felt easier than 325. I might try 335 by the end of this block, but 330 is adequate enough to know how much I need to improve if I want to bench 350 in November. If things keep going the way they are it's the lift I will have to worry least about hitting my goals.
 
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