Fitness Log

[SaiBoT]

Tuesday 1/05/10
weight pre-workout: 190.8 lbs with t-shirt and athletic shorts
Run: 1.5 miles 10:04 on track (hard!!)

Squat(sets x5)
130
155
185
215
250

Bench
115
140
165
195
1x4x220 (failed 5th rep) PR

Row
80
105
120
140
160

Front Squat (clean grip,,,fucking hard!)
1x5x205 PR
1x5x215 PR

Situps
2x10x90 PR

hypers
1x12x55 PR
1x10x55
Stretching

Comments:

Hard workout today, I am in horrible cardio shape and the run destroyed my motivation and energy. Front squats forced me to be motivated though. One question: So since I didn't get the 5th rep on bench should I restart this week next week?

What's the point in this workout?

 

[SaiBoT]

Saturday 12/05/09

Cardio 2 miles 14:16 on treadmill
Stretching.....
Warmup Bench
45x15
45x10
95x5
115x5
135x5

Bench (9 reps 215, 15 reps total)
1x3x215 PR
1x2x215 (messed up 3rd rep)
1x2x215 (failed 3rd again)
1x2x215 (only tried 2, used closer grip)
1x6x185 (failed 7th rep, 215 took it outta me)

Front Squat (wrists hurt slightly with clean grip)
1x5x135 (warmup)
1x2x205 PR
1x1x225 PR
1x1x235 PR
1x0x245 (almost!!!)
4x2x205 PR (sets)
1x8x175 PR (damn tiring!!! )

In here you barely do 2-3 reps bench press with 215lbs and 3 days later you claim a PR adding 40lbs to the bar? Wow you are quite the phenom aren't you?

 

[Tblock1]

In here you barely do 2-3 reps bench press with 215lbs and 3 days later you claim a PR adding 40lbs to the bar? Wow you are quite the phenom aren't you?

Yeah I am quite the phenom aren't I? Thanks for the compliment dude! If you might have noticed, I was doing smolov jr and which focuses on really low rep sets so I am pretty fast twitch upper body. And I had been benching 3-4 times a week so I was pretty tired, hence I rested from Friday to Tuesday and then was all ready to set a new pr. Do you really believe I would lie about something like that when I keep a log? Seriously think before you post.

 

[tblock11]

Goals Page

Current Lifts @ 180 or so All lifts current maxes, some may be higher now

Bench- 235
Squat- 285
Deadlift-335x2
Military Press-140
Power Clean-165
Front Squat-205
All Total-1365 Powerlifting total-855

Goals (plan to obtain these soon-not sure how soon though)

Bench-270 (or 1.5bw) (easiest)
Squat-360 (or 2x bw) (little harder)
Deadlift-450 (2.5x bw) (hardest)
Military press-180 (or 1x bw) (not too hard)
Power Clean-225 (or 1.25x bw) (technique!!!!!!!!1)
Front Squat-315 (or 1.75x bw) (harder-will need to front squat more)
All total-1800 Powerlifting total-1080

435 lb total gain, 225 lb powerlifting gain

Running Goals Conditioning Goals
-5:00 minute mile -100 pushups 2 minutes (solid form)
- 11:30 2 mile -100 situps 2 minutes (solid form)
-18:00 3 mile -20+ solid pullups
-Better running endurance overall -overall good pushups/situps/pullup endurance
-run minimum of 3 times a week


-currently my best mile is 5:14, best pushup time is 96 in 2 minutes, 59 in once minute
-those times have slipped though since I have concentrated on lifting and not ran and conditioned as much

dude ur weak u need some work u got to be able to run faster. ur one of the weakeest people i kno

 

[Tblock1]

What's the point in this workout?

What is the point of your post?

 

[SaiBoT]

Yeah I am quite the phenom aren't I? Thanks for the compliment dude! If you might have noticed, I was doing smolov jr and which focuses on really low rep sets so I am pretty fast twitch upper body. And I had been benching 3-4 times a week so I was pretty tired, hence I rested from Friday to Tuesday and then was all ready to set a new pr. Do you really believe I would lie about something like that when I keep a log? Seriously think before you post.

Lol that's completely bullshit, doing 3 reps first set, then only 2 on the 2nd and 2 on the 3rd then, from the 5th to the 8th it's 3 days so being that 5th a friday the 8th had to be a monday...
kids

 

[SaiBoT]

What is the point of your post?

The point of my post is that u are doing it wrong... how come you do front squats as one of your last exercises after squats and rows, i mean technically front squats are on the hard side so you should do them at the beginning off the workout not after your legs and stabilizers are all fucked up... but whatever...

Smolov jr and sheiko routines are great they work through accumulation and intensification phases problem is they don't really need to be customized once they receive the personal touch aka CLUSTERFUCK they lose all the effectiveness and purpose...

If you wanna discuss it i'm open for it, i've been in this game for long enough, studied hard for it plus i have my skinny body to prove it, that's why elitefitness administration and needto gave me the title of ELITE MENTOR...

 

[Tblock1]

The point of my post is that u are doing it wrong... how come you do front squats as one of your last exercises after squats and rows, i mean technically front squats are on the hard side so you should do them at the beginning off the workout not after your legs and stabilizers are all fucked up... but whatever...

Smolov jr and sheiko routines are great they work through accumulation and intensification phases problem is they don't really need to be customized once they receive the personal touch aka CLUSTERFUCK they lose all the effectiveness and purpose...

If you wanna discuss it i'm open for it, i've been in this game for long enough, studied hard for it plus i have my skinny body to prove it, that's why elitefitness administration and needto gave me the title of ELITE MENTOR...

Yep fore sure they lose all effectiveness and purpose, taking someone from a shaky 200 bench to a solid 255 bench in 2 months is pretty clusterfucked. I didn't customize the routine, the first time I dropped a few sets but that's all, the second time I followed it exactly. Now I am doing the Bill Starr 5x5, and the front squats came after back squats because honestly I forgot that I wanted to add front squats on Mondays until midway through the workout.

 

[Tblock1]

dude ur weak u need some work u got to be able to run faster. ur one of the weakeest people i kno

Lol a kid at school was sitting next to me at the library and I checked EF real quick and he made and account so he could post on my log. This is his account. And the funniest part is that he is a skinny 150 pound mexican kid.

 

[Tblock1]

Lol that's completely bullshit, doing 3 reps first set, then only 2 on the 2nd and 2 on the 3rd then, from the 5th to the 8th it's 3 days so being that 5th a friday the 8th had to be a monday...
kids

I don't get what you are saying is bullshit. The average person's 3 rep max is 90% of their one rep max, since I am a little more fast-twitch than normal on the bench my 3 rep max was 84% of my one rep max. Some people have a 3 rep max that is 75% of their one rep max, some have 95%. Why the fuck would I lie about it on a fitness website where I have been keeping a log for 2 months? Thanks for the advice about the front squats though, just please don't start calling bullshit on everything I say.