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MPB
02-19-2009, 11:38 PM
I'm starting a new training log to get a fresh start. I've been feeling tired and weak lately, so maybe this will keep me motivated. Plus, I also need to write my progress down somewhere I can have access to easily. I have a tendency to forget about stuff like this completely, but hopefully I'll be able to get this one updated frequently.

Right now, I'm doing Ed Coan's Bench Press Training Cycle (12 weeks) and "Russian" Squat Program (6 weeks) together.

Ed Coan's Bench Press Training Cycle (Starting 1rm - 315 lbs)
http://www.joeskopec.com/edcoanbench.html

"Russian" Squat Program (Starting 1rm - 405 lbs)
http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html

MPB
02-19-2009, 11:39 PM
Tuesday, February 10th, 2009
Ed Coan's Bench Press Training Cycle, Week 1, Day 1

Bench Press
220x10
220x10

Close Grip Bench Press
195x10
195x10

Incline Bench Press
180x10
180x10

MPB
02-19-2009, 11:45 PM
Thursday, February 12th, 2009
Repetition Effort Squats

Full Squats
325x10
325x10

Dumbell Lunges
70x8
70x8

Overhead Press
175x3
175x3
175x3

Front, Lateral, and Rear Raises
20x10
20x10

MPB
02-19-2009, 11:49 PM
Saturday, February 14th, 2009
Ed Coan's Bench Press Training Cycle, Week 1, Day 2

Light Bench Press
190x10
190x10

Cable Triceps Pushdowns
90x10
90x10

Dips
BWx10
BWx10

Weighted Pull ups
110x5
110x5
110x5

MPB
02-19-2009, 11:53 PM
Tuesday, February 17th, 2009
Ed Coan's Bench Press Training Cycle, Week 2, Day 1
Russian Squat Program, Week 1, Day 1

Bench Press
220x10
220x10

Close Grip Bench Press
195x10
195x10

Incline Bench Press
180x10
180x10

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

MPB
02-20-2009, 12:01 AM
Thursday, February 19th, 2009
Russian Squat Program, Week 1, Day 2

Full Squats
325x3
325x3
325x3
325x3
325x3
325x3

Weighted Pull ups
90x5
90x5
90x5

Pull ups for some reason hurt my elbows, so I'm dropping down some weight and going to work myself up again. I skipped overhead press and did some raises.

Front, Lateral, and Rear Raises
20x10
20x10

MPB
02-21-2009, 02:17 PM
Saturday, February 21st, 2009
Ed Coan's Bench Press Training Cycle, Week 2, Day 2
Russian Squat Program, Week 1, Day 3

Light Bench Press
190x10
190x10

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Dips
BWx10
BWx10

MPB
02-24-2009, 09:06 PM
Tuesday, February 24th, 2009
Ed Coan's Bench Press Training Cycle, Week 3, Day 1
Russian Squat Program, Week 2, Day 1

Bench Press
235x8
235x8

Close Grip Bench Press
205x8
205x8

Incline Bench Press
190x8
190x8

Full Squats
325x4
325x4
325x4
325x4
325x4
325x4

...this **** was a lot harder than I expected. Brutal workout and my legs turned to rubber after I finished all sets.

Chris Rodgers
02-24-2009, 10:26 PM
You are moving sick weights man. The Russian stuff is always brutal! Are you going to skip deadlifting this training cycle?

Bako Lifter
02-25-2009, 12:13 AM
I like the two programs you're doing, they look good. I might try them.

Oh ya and good work haha, you're ridiculously strong for 165.

MPB
02-25-2009, 02:30 PM
You are moving sick weights man. The Russian stuff is always brutal! Are you going to skip deadlifting this training cycle?
Thank you Chris! My back is not in a good shape right now (Ed Coan's DL cycle beat me up really good), so I won't be deadlifting and for a while but I can still squat no problem. My original plan was to do smolov but right now I just want to build up my work capacity before I jump to that. I'm only squatting 3 times a week for 6 weeks so I think I can survive, and if I like this program, I'll give smolov cycle a try later this year.


I like the two programs you're doing, they look good. I might try them.

Oh ya and good work haha, you're ridiculously strong for 165.
Thanks Bako! At first I saw your name before entering the thread and I thought what the hell happened to his post, and why is Detard/Keith doing here. You got me confused for a few seconds haha.

ZenMonkey
02-25-2009, 02:45 PM
Did you decide to augment them on your own? Really interesting!

The squat program looks interesting. The loading is odd to me. I did mine and it just seems odd to suddenly hit a new 1RM after hanging around lower numbers...:confused: Im sure it is much harder than it looks though.

Thats alotta squatting!! Great work

MPB
02-25-2009, 05:28 PM
Thursday and Saturday are manageable but Tuesday can be a real bitch because I have to bench and squat on the same day. I thought about doing them separately but I thought it'd fun to do both at the same time. When I did Ed Coan's DL Cycle, I didn't get to pull anywhere near my max until I was almost done with the program, so it seems like frequency and volume are the main keys for strength programs.

ZenMonkey
02-25-2009, 06:03 PM
Interseting. Im doing Tommy Kono's squat program which has no focus on maxing, just leg strength so it can transfer to the clean and snatch squat. It does similar stuff. I squat on M,W,F at 100, 85, 95 % respectively all for 8-6 sets of 3 with the last few sets being equal weight. It moves at 5lb increments so its really slow, but I am consistently gaining and I cant complain about that.

MPB
02-26-2009, 10:02 PM
Thursday, February 26th, 2009
Russian Squat Program, Week 2, Day 2
Jim Wendler's 5/3/1 Method (Overhead Press), Week 1

Decided to add Jim Wendler's 5/3/1 for shoulder work

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Dumbell Lunges
40x8
45x8 (for recovery purpose)

Overhead Press
130x5
140x5
150x5

Weighted Pull ups
100x5
100x5
100x4
45x8

Lateral Raises
20x10
20x10

MPB
02-28-2009, 06:23 PM
Saturday, February 28th, 2009
Ed Coan's Bench Press Training Cycle, Week 3, Day 2
Russian Squat Program, Week 2, Day 3

Light Bench Press
190x10
190x10

Full Squats
325x5
325x5
325x5
325x5
325x5
325x5

...brutal, and painful

Push ups
BWx20
BWx20 (for recovery purpose)

Cable Seated Rows
185x8
185x8

I did some foam rolling this thursday, friday, and today for the first time ever. Because I don't have a foam roller yet, so I just did it with a wooden baseball bat. It was extremely painful but it's definitely helping with my back/hips/legs problem I'm having right now.

MPB
03-03-2009, 08:36 PM
Tuesday, March 3rd, 2009
Ed Coan's Bench Press Training Cycle, Week 4, Day 1
Russian Squat Program, Week 3, Day 1

Bench Press
245x8
245x8

Close Grip Bench Press
215x8
215x8

Incline Bench Press
200x8
200x8

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Pretty good day. Everything felt light and easy.

ZenMonkey
03-03-2009, 09:32 PM
Lookin good man! Sounds like the russian squat prgm is givin it to ya, eh?

MPB
03-03-2009, 09:40 PM
Thanks Zen! It only took me about ten minutes to finish all 6 sets of squats, so that kind of surprised me. I guess my body's getting used to it. This coming Thursday is gonna be hard as hell though... gotta get ready for that.

MPB
03-05-2009, 08:46 PM
Thursday, March 5th, 2009
Russian Squat Program, Week 3, Day 2
Jim Wendler's 5/3/1 Method (Overhead Press), Week 2

Full Squats
325x6
325x6
325x6
325x6
325x6
325x6

Tough, but getting used to it. It was very draining physically, but I was able to keep my focus.

Overhead Press
140x3
150x3
155x6

Front, Lateral, and Rear Raises
20x10

MPB
03-07-2009, 01:48 PM
Saturday, March 7th, 2009
Ed Coan's Bench Press Training Cycle, Week 4, Day 2
Russian Squat Program, Week 3, Day 3

Light Bench Press
195x10
195x10

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Dips
BWx10
BWx10

Weighted Pull ups
100x5
100x4
45x8

Cable Seated Rows
195x6
195x6
185x8

Concentration Curlz
40x6
40x6

ZenMonkey
03-07-2009, 04:11 PM
Nice squatting man. So are you bulking right now?

gatorman2k6
03-07-2009, 04:28 PM
Man, I saw your video of your 500 DL. You are one strong dude! Let me know how the ed coan bench cycle works as I am considering it for over the summer. Keep up the good work because your strength is inspiring.

-Rob

MPB
03-07-2009, 11:00 PM
Nice squatting man. So are you bulking right now?

Thanks Zen. Right now, I'm trying to get to 170. I walk around between 160~165 during the day. I don't believe in bulking and cutting, so I actually watch and try to control how fast I'm gaining weight. Once I feel like I have no room to improve, I try to put on 5~10 pounds. That doesn't mean I don't eat a lot, though. I'm just on a ridiculously slow bulk while keeping my body fat at a manageable level, so I won't ever have to cut.


Man, I saw your video of your 500 DL. You are one strong dude! Let me know how the ed coan bench cycle works as I am considering it for over the summer. Keep up the good work because your strength is inspiring.

-Rob
Thanks :D
I hate doing anything high reps, so the first week was actually HARD AS HELL for me. If you are not comfortable with 8~10 reps, you might want to put a little lighter for your 1rm. I'm glad I did that.

MPB
03-11-2009, 01:34 AM
Tuesday, March 11th, 2009
Ed Coan's Bench Press Training Cycle, Week 5, Day 1
Russian Squat Program, Week 4, Day 1

Bench Press
255x5
255x5

Close Grip Bench Press
225x5
225x5

Incline Bench Press
215x5
215x5

Full Squats
345x5
345x5
345x5
345x5
345x5

Survived yet another hard day.

gatorman2k6
03-11-2009, 11:03 AM
Nice work man. I think I am going to do the Ed Coan bench program because I had been thinking about trying it for a while. I'm thinking it will help my bench out a lot. I'll start it on Monday and do it Mondays and Fridays with a lower session on Wednesdays.

MPB
03-12-2009, 08:23 PM
Nice work man. I think I am going to do the Ed Coan bench program because I had been thinking about trying it for a while. I'm thinking it will help my bench out a lot. I'll start it on Monday and do it Mondays and Fridays with a lower session on Wednesdays.

Thanks. It's been pretty easy so far since I only do 6 work sets per week. My only concern is my strength not improving and getting stuck when I get up to about 2/3 way into the program.

MPB
03-12-2009, 08:41 PM
Thursday, March 12th, 2009
Russian Squat Program, Week 4, Day 2
Jim Wendler's 5/3/1 Method (Overhead Press), Week 3

Deadlift
225, 10 sets of single (sumo)
225, 10 sets of single (conventional)

I had a sudden urge to deadlift and I had to get rid of it quickly.
No heavy pulling until I'm done with the squat program.

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Overhead Press
130x5
150x3
165x1

MPB
03-14-2009, 02:48 PM
Saturday, March 14th, 2009
Ed Coan's Bench Press Training Cycle, Week 5, Day 2
Russian Squat Program, Week 4, Day 3

Light Bench Press
195x10
195x10

Full Squats
365x4
365x4
365x4
365x4

Considering my 5rm prior to this program was 370x5, this was hard as hell. Those 4 sets took everything out of me, so no assistance stuff.

Chris Rodgers
03-14-2009, 02:50 PM
Keep killin it man! 4 sets of 4, 5 lbs under your 5RM is not easy! Stick it out and see what happens.

MPB
03-15-2009, 12:55 AM
Thanks Chris. I'm still in pain right now. I feel like complete ****.

Just 2 more weeks left, and hopefully I reap the benefits of hard work.

Cards
03-15-2009, 03:36 PM
Just found your journal today. you're numbers have always impressed me so i figured id check out the new journal ( I think i saw your old journal and was amazed by your progress). Great work ethic man. You do a great job of representing us shorter people on this board. would love to be where you're at some day.

MPB
03-15-2009, 07:27 PM
Just found your journal today. you're numbers have always impressed me so i figured id check out the new journal ( I think i saw your old journal and was amazed by your progress). Great work ethic man. You do a great job of representing us shorter people on this board. would love to be where you're at some day.

Hey thanks a lot. It sucks being short but there's nothing I can do about that. I just need to make the most with what I have.

Cards
03-16-2009, 12:55 AM
Yeah man I hear ya on being short but, that being said. I read or heard a quote somewhere that went something along the lines of "The biggest (not like jacked big) man I ever met was only 5'6". It's what you make of it. I'm only 5'7 so i'm right there with ya.

RonnyB
03-16-2009, 10:38 AM
Im currently doing ed coans DL routine ( the one you just ended with) and i'm currently on week 4-5 of the russian squat routine, squatting 3 times a week is pretty brutal, my knees are making noises they're not supposed to hehe. I'm definitely going to be checking out your thoughts and opinions on the routine, check out my journal. i think i complain a lot about these squats in them hah.

ZenMonkey
03-16-2009, 06:54 PM
Wow man. That squat program is doing a good job eh? Are you bulking/cutting?

MPB
03-17-2009, 01:24 AM
Wow man. That squat program is doing a good job eh?

Not sure if I'm getting stronger but 365 didn't feel that light. I have a slight cold so I think that explains it. I was thirsty, and my house ran out of drinkable water so I just took a couple sip of tap water. I think that made me sick. Never doing that again... I felt so miserable but now I'm starting to feel better.


Are you bulking/cutting?
Already answered for you ;)

Thanks Zen. Right now, I'm trying to get to 170. I walk around between 160~165 during the day. I don't believe in bulking and cutting, so I actually watch and try to control how fast I'm gaining weight. Once I feel like I have no room to improve, I try to put on 5~10 pounds. That doesn't mean I don't eat a lot, though. I'm just on a ridiculously slow bulk while keeping my body fat at a manageable level, so I won't ever have to cut.

MPB
03-17-2009, 09:22 PM
Tuesday, March 17th, 2009
Ed Coan's Bench Press Training Cycle, Week 6, Day 1
Russian Squat Program, Week 5, Day 1

Bench Press
270x5
270x5

Close Grip Bench Press
235x5
235x5

Incline Bench Press
220x5
220x5

Full Squats
325x2
325x2
325x2
325x2
325x2
325x2

Still sick. I had a fever all day and felt like crap but the weights felt pretty light.

MPB
03-19-2009, 09:42 PM
Thursday, March 19th, 2009
Russian Squat Program, Week 5, Day 2
Jim Wendler's 5/3/1 Method (Overhead Press), Week 4, Deload


Full Squats
385x3
385x3
385x2 (so close... got effing stuck on the 3rd rep, retry)
385x2 (fawkin dammit)

I was supposed to get 3x3 with 385 lbs but I could not complete it. I guess I should've taken a conservative approach, something like 395 lbs instead of using my real max to start the program. Right now, my plan is to re-calculate the remaining squat days (just 4 more days left) by taking 10 pounds off of all my work sets. By the end of the program I should be able to (I hope) get a +10 PR and if it feels good, I'll go for another. Not really that exciting considering I'm busting my ass 3xweek for 6 weeks just to get a +10 PR but since I'm starting smolov squat cycle this coming summer, I'm going to take this as a conditioning work. Hopefully, I'll be ready physically and mentally when the time comes.

Overhead Press (Deload)
105x5
115x5
125x5

Lat Pulldown
210x6
210x6
210x8

tomv
03-20-2009, 08:28 AM
Holy **** you move some big numbers for a wee man MPB!
Your pistols are still the most impressive to me though haha.
Keep up the good work, hope you're feeling tip top soon!
BTW, are you still at highscool or college now?

MPB
03-20-2009, 02:50 PM
Holy **** you move some big numbers for a wee man MPB!
Your pistols are still the most impressive to me though haha.
Keep up the good work, hope you're feeling tip top soon!
BTW, are you still at highscool or college now?
Thanks man! I'm in college right now, almost done with my 2nd year (my 4th semester).

Cards
03-21-2009, 02:33 PM
crazy workouts as usual man, squats and bench looking huge.

MPB
03-21-2009, 08:02 PM
crazy workouts as usual man, squats and bench looking huge.

Thanks a lot. I don't think my squat and bench are that high though. I still feel small, weak and vulnerable.

MPB
03-21-2009, 08:04 PM
Saturday, March 21th, 2009
Ed Coan's Bench Press Training Cycle, Week 6, Day 2
Russian Squat Program, Week 5, Day 3

Light Bench Press
195x10
195x10

Full Squats
315x2
315x2
315x2
315x2
315x2
315x2

tomv
03-21-2009, 09:40 PM
Thanks a lot. I don't think my squat and bench are that high though. I still feel small, weak and vulnerable.

*cough* pretty much 2xBW Bench
*cough* almost 2.5xBW Squat

Yeah *rolls eyes*. You're doing awesome mate but keep smashing the weights or otherwise I'm not gunna have anyone to try and catch up to!

MPB
03-22-2009, 12:02 AM
Thanks tom. I guess to me, putting more weights on the bar is more impressive than this whole pound for pound thing. It sounds like an excuse for people who are small and weak. I just want to be strong and would like to be considered as strong no matter who is looking at me. 2xbodyweight bench is impressive and can be considered as strong, but 315 bench probably means nothing more than a light warm up for people who are REALLY strong, you know? ;)

tomv
03-22-2009, 12:09 AM
Haha all in the definitions I guess.

MPB
03-22-2009, 12:39 AM
I just try to not get too obsessed with my lifts to body weight ratio. I think that's one reason why people try not to gain weight when they should and because of that, they end up not progressing at all (or not fast enough).

I really look up to Ed Coan because he is only 5'6" so I can relate to him what it feels like being short, but the guy was strong as **** by anyone's standards. He's a great inspiration.

MPB
03-24-2009, 08:52 PM
Tuesday, March 24th, 2009
Ed Coan's Bench Press Training Cycle, Week 7, Day 1
Russian Squat Program, Week 6, Day 1

Bench Press
280x5
280x5

Stupid wobbly bench threw off my form, making it harder than it shoud've been.

Close Grip Bench Press
245x5
245x5

Incline Bench Press
230x5
230x5

Full Squats
395x2
395x2

Kinda heavy, but each rep felt good and my form was solid.

MPB
03-27-2009, 01:48 PM
Thursday, March 26th, 2009
Russian Squat Program, Week 6, Day 2
Jim Wendler's 5/3/1 Method (Overhead Press), Week 1

Overhead Press
135x5
145x5
155x5

Full Squats
315x2
315x2
315x2
315x2
315x2
315x2

Weighted Pull ups
100x4
90x5
90x5

Lat Pulldown
210x8
210x8
210x8

tomv
03-27-2009, 05:51 PM
Nice squats mate, 315 is no joke. Those weighted pullups are crazy too.

P.s. I've told about 3 people I train with about your DL they're all impressed. Far more impressed when they hear your BW =P. I know you don't like BW ratio stuff but just to let ya know haha.

MPB
03-27-2009, 07:41 PM
Hey thanks a lot, I guess that makes me kind of popular haha. Tomorrow is the last day of squat program for me. If I have enough energy left, I might go for 315 squat for reps until failure. After that, I want to spend lots and lots of time deadlifting and front squatting (probably overhead squats and other varieties as well) until school's over b/c that's when I'm going to start smolov squat cycle.

MPB
03-28-2009, 02:28 PM
Saturday, March 28th, 2009
Ed Coan's Bench Press Training Cycle, Week 7, Day 2
Russian Squat Program, Week 6, Day 3, Last Day

"*" indicates warm-up sets

Full Squats
*145x5
*195x2
*235x1
*255x1
*285x1
*335x1
*375x1
415x1 (+10 PR, pretty easy)
425x1 (+20 PR, hard as hell)

415 felt pretty good, so I went for a second attempt. 425 was a real grinder and I barely got it. Overall, +20 lbs to my squat max in 6 weeks. Plus, my ankles, knees, hips, and lower back are in perfect condition, as healthy as they have ever been so I'd have to say I'm extremely satisfied.

Light Bench Press
195x10
195x10

Hammer Curls
35x12

ZenMonkey
03-28-2009, 02:33 PM
Nice PR! Does that wrap up the program? Whats the plan from here? Good to hear you are still in working order afterwards!

Cards
03-28-2009, 02:34 PM
dude a 425 squat and a pr , that's amazing. it's about damn time you're satisfied with your your progress.

Chris Rodgers
03-28-2009, 02:45 PM
That is an awesome squat man! You really need to do a raw meet. You would compete very well with the other top 165 guys.

Do you even use a belt on those? I know you didn't have one on when you pulled 505.

MPB
03-28-2009, 02:58 PM
Nice PR! Does that wrap up the program? Whats the plan from here? Good to hear you are still in working order afterwards!
Thanks Zen. Yup, this would be the end of the program. I'm just glad I don't have to worry about squats anymore until May 18th. That's when I'll be starting smolov. Right now, my plan is to focus on my upper body (especially my back) since I haven't been able to do so for the last 6 weeks. For the next week or two, I plan on doing some unilateral work for my legs (lunges, pistols, sldl with one leg etc), lots of core work, reverse hypers and stuff until I feel like I'm ready to pull heavy again. I can only train 3 times a week b/c of school, so I'll be spending 2 days for upper body and 1 day for lower body until May.

This is my basic plan:

Day 1:
-Ed Coan (replace this with ME Bench & Heavy Tricep work when I finish Ed Coan)
-Back work

Day 2:
-DL/SQ
-Front Squat/Lunges
-Good Mornings/SLDL
-Abs

Day 3:
-Ed Coan (replace this with DE Bench & Heavy shoulders when I finish Ed Coan)
-Back work


dude a 425 squat and a pr , that's amazing. it's about damn time you're satisfied with your your progress.
Thanks a lot man. I really appreciate your support. I'm always satisfied with my progress no matter what. It's just that I'm just not satisfied with my current strength level if that makes sense haha.



That is an awesome squat man! You really need to do a raw meet. You would compete very well with the other top 165 guys.

Do you even use a belt on those? I know you didn't have one on when you pulled 505.

Thanks Chris! It's always a pleasure to read to your post. Yea, I do use a belt for squats, even when I'm warming up with 135. I find it helps with my lower back positioning at the bottom of the squat. That's about the only time I use my belt though.

MPB
03-31-2009, 08:50 PM
Tuesday, March 31st, 2009
Ed Coan's Bench Press Training Cycle, Week 8, Day 1

Bench Press
290x3
290x3

Close Grip Bench Press
255x3
255x3

Incline Bench Press
240x3
240x3

Barbell Rows
215x5
215x5
215x5

Dumbbell Rows
105x10
105x10
105x10

Finally found a bench that doesn't wobble, but the discovery was made after I finished my entire workout... so I couldn't get to use it today. Next week it is. Overall, very good workout. I'm just glad I don't have to squat every other day now.

Cards
04-01-2009, 12:51 PM
Dude, 290x3 is straight beastly and 255 for close grip is insane. I agree with Chris, you'd be crazy at a raw meet. I bet it would be a blast also. I haven't started using a belt yet on my squats or deads and I notice you don't use a belt (as stated above) unless you squat. Like you said above, you just it just for assistance?

MPB
04-01-2009, 09:43 PM
Dude, 290x3 is straight beastly and 255 for close grip is insane. I agree with Chris, you'd be crazy at a raw meet. I bet it would be a blast also. I haven't started using a belt yet on my squats or deads and I notice you don't use a belt (as stated above) unless you squat. Like you said above, you just it just for assistance?
Thanks Cards. I'd definitely like to do a meet someday.

As for the belt, I actually pull less when I have one on b/c it's just extremely distracting, painful, and it makes me want to throw up. I don't get that feeling when I squat but I just use it b/c it helps me maintain proper position. I'm one of those people that doesn't get much from a belt, if not anything at all, but then again better form = more weight so I guess you can look at it that way.

MPB
04-02-2009, 08:40 PM
Thursday, April 2nd, 2009
Jim Wendler's 5/3/1 Method (Overhead Press), Week 2
Recovery Work

Overhead Press
145x3
155x3
160x7

My lower back/hamstrings/glutes are not 100% yet, so I did some recovery work.

Pistols
BWx15 (for each leg)
BWx15 (for each leg)

Deadlift
235x10
235x10

Dumbbell Lunges
70x8
70x8

One Leg SLDL
135x8 (for each leg)
135x8 (for each leg)

Cable Wood Chops
125x8 (for each side)
125x8 (for each side)

Seated Ab Crunches
100x10
100x10

Reverse Hypers
BWx20
BWx20

Spent quite a bit of time at the end doing wrestler's bridge with a dumbbell for additional resistance.

MPB
04-04-2009, 02:05 PM
Saturday, April 4th, 2009
Ed Coan's Bench Press Training Cycle, Week 8, Day 2
Recovery Work

Light Bench Press
195x10
195x10

Weighted Pull ups
90x5
90x5
90x5

Lat Pulldown
195x10
195x10
195x10

Cable Tricep Pushdowns
90x10
90x10
90x10

Barbell Shrugs
315x10
315x10
315x10

One Leg SLDL w/ a Dumbbell
85x10 (for each leg)
85x10 (for each leg)

Reverse Hypers
BWx20
BWx20

Cable Wood Chops
125x10 (for each side)
125x10 (for each side)

Seated Ab Crunches
100x10
100x10

Hammer Curls
40x6

Cards
04-04-2009, 08:31 PM
thats a crazy load of volume man. awesome looking pullups. I'm still trying to get the right mind set to start adding weight lol. awesome workout like normal bro.

MPB
04-04-2009, 11:11 PM
Thanks. My pull ups have been going down actually so I'm just trying to work myself back up again. I just did a bunch of light weight exercises for high reps to get some blood flow to my posterior chain. I'm on a spring break so hopefully I'll be able to get a plenty of rest and see if I can pull heavy next week.

MPB
04-07-2009, 06:22 PM
Tuesday, April 7th, 2009
Ed Coan's Bench Press Training Cycle, Week 9, Day 1

Bench Press
305x2
305x2

Close Grip Bench Press
255x3
255x3

Incline Bench Press
240x3
240x3

Barbell Rows
225x5
225x5
225x5

Dumbbell Rows
110x10
110x10
110x10

I was supposed to get 2 sets of triples w/ 305 and obviously did not go according to plan. My goal for this year was to bring up my deadlift and bench before summer starts so that I'd be able to focus on just squatting (smolov) all summer. My bench however, has gotten weaker for some reason, and this pretty much ruins my entire plan that I've been working on. I haven't been able to set a bench pr for a while, and I really don't want to neglect it because of smolov. I'm not really sure. Everything was going great (Ed Coan DL & Russian SQ Cycle) until now, but I need to rethink about my plan for this summer.

Cards
04-07-2009, 09:46 PM
Maybe you just had an off day or were to tired. the past few workouts have been killer. sometimes we just fall into a slump, i'm sure you'll be out of it in no time.

MPB
04-07-2009, 10:02 PM
I hope so. This spring break isn't really exciting as I thought it'd be either. I went to the gym at 2pm but I'm used to lifting when it's all dark outside (after school) so today felt a little weird.

I'll probably stick to my plan and do smolov + westside template for bench.

MPB
04-09-2009, 04:37 PM
Thursday, April 9th, 2009
Deadlift & Stuff

Deadlift
145x3
235x2
325x1
375x1
415x1
455x1

Front Squat
135x3
225x1
275x1
315x5
315x3

Rounded Back GMs
135x5
135x5

Deadlift and Front Squat felt ridiculously heavy today. I thought tuesday was just an off day, but I've been feeling like **** all this week including today and I haven't felt this bad in a long time. I don't even know the last time I took a week off entirely and I think now is the right time to do it. I know my own limit and what I'm capable of so I'm not even going to attempt next week's bench program. I'll still be going to the gym on Saturday to get some work done. After that I'm going to take next week off and just move on to my own training.

I've been thinking a lot about smolov lately and as much as I want to give it a shot, I decided that it's really not worth it. Not that I'm not up for a challenge, it's just I think it is much more important FOR ME right now to spend my time benching, squatting and deadlifting frequently, and focus on everything evenly rather than just one lift.

Cards
04-09-2009, 06:21 PM
I bet after a week off you'll be stronger than you were before. It nice to see dedicated people listening to their bodies. I know far to many people, my self included at times, when their bodies are telling them to lay off and they don't. For you're size man, you're lifts are incredible so I wouldn't be too hard on your self. Just stay motivated and don't let the past week get to you because when you're not there mentaly everything falls apart.

MPB
04-11-2009, 04:39 AM
I bet after a week off you'll be stronger than you were before. It nice to see dedicated people listening to their bodies. I know far to many people, my self included at times, when their bodies are telling them to lay off and they don't. For you're size man, you're lifts are incredible so I wouldn't be too hard on your self. Just stay motivated and don't let the past week get to you because when you're not there mentaly everything falls apart.

Thanks man. I'll be using this as a chance to re-evaluate my training and to spot my weaknesses so I actually don't feel that bad about backing off. It's going to take some time but I know I can always work my way back up as long as I maintain my patience and consistency.

Also, I'm going to stop completely trying to get jacked up so much whenever I do an important set, and stop trying to hit PRs all the time just to move heavier weights. Here is a reason why:


Why ruin a good thing? Part of this sport is being patient. I could probably squeeze out a 785-800lb bench but that'd pretty much burn up all my reserves for progress.

I've seen a lot of guys go balls out 100% and then every PR after that is a real struggle.

Take your time, make consistent steady gains. In the long run it'll pay off much more.

MPB
04-20-2009, 09:40 PM
Monday, April 20th, 2009
Bench & Stuff

"*" indicates warm-up sets

Bench Press
*135x10
*185x3
*205x1
*225x1
*245x1
*265x1
*285x1
305x1
310x1
315x1

Just wanted to get three lifts within 90%~100% range of my 1RM.

Floor Press
235x5
235x5
235x5

First time ever doing these, so I'm starting off kinda light.

Tate Press
30x12
30x12
30x12

Barbell Rows
235x5
235x5
235x5

Dumbbell Rows
115x10
115x10
115x10

Face Pulls (Lat Pulldown Machine)
90x12
90x12
90x12

tomv
04-20-2009, 11:40 PM
take a bit of a break for a little while mate?

MPB
04-21-2009, 05:11 AM
take a bit of a break for a little while mate?

Yea I took a week off but now I'm back.

Xellarz
04-27-2009, 07:29 PM
You should keep your log updated!

MPB
04-27-2009, 08:37 PM
You should keep your log updated!
Yea... I write down my stuff on a notepad but I've been kinda lazy so I wasn't able to keep this one updated. I'm still thinking about smolov and can't stop thinking about it. I feel like a woman for going back and forth w/ my decision and I can't make up my damn mind. I'm just having a weird feeling if I don't do smolov this summer, I'll probably never get another chance to do it.

Xellarz
04-27-2009, 11:54 PM
I personally think you should do the Smolov. I think you're the kind of lifter that will still be able to progress in a couple of other lifts at the same time. I'm pretty sure you could do the Smolov, while still progressing in bench, military press, weighted chinups, and rows. Your deadlift will probably benefit from the Smolov, so I really wouldn't think you'd wanna do any deadlifts. Anyways...your workouts are motivational a lot of the time. So you should definitely update!

Cards
04-28-2009, 08:07 AM
yeah i second that. your journal is very motivational as you're 10 lbs less than me and make all my lifts look like i just started working out. gives me something to work towards! just do what you want to do man. if this is the only summer you can do it then give it a try. lifes about living and trying things, go outside your comfort zone.

MPB
04-29-2009, 07:42 PM
Thanks guys. I don't think I'll be pulling heavy for a while. I tried to go heavy on deadlift today and my back is bothering me somewhat. I can do everything fine except deadlift and good morning. Deadlift is my favorite lift and I'm really pissed but I'm not gonna be stubborn about this and make it worse. As much as it pains me, I'm just going to forget about deadlifting until I recover 100%.. I don't know when but probably not anytime soon since I'll be doing smolov this summer. At least now I have an excuse to do smolov haha.

So this is my plan:
1. Smolov this summer
2. After smolov, start 5/3/1 with low maxes and stick with it AT LEAST for a year

I'll be updating my journal again next week. Everything is going great so far, except my deadlift took a big dive.

MPB
05-01-2009, 05:38 PM
Friday, May 1st, 2009
Bench & Stuff

Speed Bench (weightXrepsXsets)
175x3x8

Barbell Shoulder Press
185x4
185x4
185x4

Weighted Pull ups
90x6
90x6
90x2

Rolling Dumbbell Extensions
30x12
30x12
30x12

gatorman2k6
05-01-2009, 06:57 PM
Hey man, just be smart about it and everything will work out. In October I pulled my groin and had loose cartilage under my right knee cap which stopped me from squatting and pulling. After about 2 months I started pulling gradually increasing weight and I haven't stalled since and I am a lot stronger now than I was then. In August I maxed at 275 or 285 on deadlifts. Two weeks ago I pulled 365. It's not as much as you, but it shows you that taking a break doesn't always hurt.

MPB
05-01-2009, 07:48 PM
Hey man, just be smart about it and everything will work out. In October I pulled my groin and had loose cartilage under my right knee cap which stopped me from squatting and pulling. After about 2 months I started pulling gradually increasing weight and I haven't stalled since and I am a lot stronger now than I was then. In August I maxed at 275 or 285 on deadlifts. Two weeks ago I pulled 365. It's not as much as you, but it shows you that taking a break doesn't always hurt.

I've had this lower back problem for a while and it's not severe enough so I was still able to work through it. After smolov which ends in mid august, I don't plan on doing anything for lower body (I can still squat with zero pain but might as well just take everything out and just patiently) except light lunges, hamstring curls and incline walks for 3~4 months until my back recovers completely.

MPB
05-04-2009, 08:04 PM
Monday, May 4th, 2009
Bench & Stuff

"*" indicates warm-up sets

Bench Press
*135x5
*185x3
*205x1
*225x1
*255x1
*285x1
315x1
315x1
315x1

Close Grip Floor Press
255x5
255x5
255x5

Tate Press
30x12
30x12
30x12

Dumbbell Rows
125x10
125x10
125x10

Lateral Raises
20x10
20x10

Cards
05-04-2009, 08:06 PM
what i would give to be reping out 315 on bench. that's awesome dude, it's always motivating to look in here. glad to see you're posting your workouts again.

MPB
05-04-2009, 09:21 PM
what i would give to be reping out 315 on bench. that's awesome dude, it's always motivating to look in here. glad to see you're posting your workouts again.

Thanks man. I can't rep 315 yet.. I wish haha. Maybe I could probably grind out 2 tough reps.

tomv
05-05-2009, 05:18 AM
Bastard... I was Deadlifting 315 tonight :(.
Sick effort you mad little nugget keep it up.

MPB
05-05-2009, 04:53 PM
Bastard... I was Deadlifting 315 tonight :(.
Sick effort you mad little nugget keep it up.

Thanks haha :D
My plan for tomorrow is to see how many times I can squat 315... I'll try to get a video of that if I can.

MPB
05-07-2009, 12:18 AM
Wednesday, May 6th, 2009
Squat & Stuff

Squats
135x5
185x2
225x1
255x1
295x1
315x12

I had a few more in the tank but my arms were going numb and I didn't want to lose control over the bar, so I just stopped there.

2RBFEU5kngk

Dumbbell Split Squats
50x12
50x12
50x12

Clifford Gillmore
05-07-2009, 12:34 AM
Very damn nice! I think i've only tripled 315, at maybe 50lbs heavier than you! Awesome.

MPB
05-07-2009, 12:42 AM
Very damn nice! I think i've only tripled 315, at maybe 50lbs heavier than you! Awesome.

Thanks a lot! My goal for someday is to get 20 reps with 315 but that will probably take a while :D

Clifford Gillmore
05-07-2009, 12:56 AM
haha damn, i'll throw up just watching the video!

tomv
05-07-2009, 04:18 PM
Man as I often say in my own gym...
'Wuddabeast!"
(What a beast!)
Keep smashing it you constantly mightier pitbull.
BTW Awesome ROM and form mate. Absolutely perfect (in my eyes).

MPB
05-07-2009, 09:19 PM
Man as I often say in my own gym...
'Wuddabeast!"
(What a beast!)
Keep smashing it you constantly mightier pitbull.
BTW Awesome ROM and form mate. Absolutely perfect (in my eyes).

Thanks man.
I used to go deeper but my lower back tends to round a little so I don't go all the way down anymore. That bothers me a little :redface:

MPB
05-08-2009, 04:58 PM
Friday, May 8th, 2009
Bench & Stuff

Speed Bench (weightXrepsXsets)
175x3x8

Dumbbell Shoulder Press
70x8
70x8
70x8

Weighted Pull ups
45x10
45x10
45x8

Barbell Triceps Extensions
70x12
70x11
70x10

HaMMa Curlz
30x12

tomv
05-08-2009, 07:05 PM
Totally ****in' smashed those curlz bro! Did you get a sick pump? Why only 1 set? Bro if you wanna get big you gotta do 8 different curl exercises AT LEAST my bro from college told me and he could bench like 250lbs.

MPB
05-08-2009, 10:33 PM
Totally ****in' smashed those curlz bro! Did you get a sick pump? Why only 1 set? Bro if you wanna get big you gotta do 8 different curl exercises AT LEAST my bro from college told me and he could bench like 250lbs.

Yea, I had a sick pump! I always do a couple sets of curls at the end but I just never bother to actually write that down. Whenever I bench heavy or fast, my left brachialis starts hurting a little and it seems hammer curls help to relieve the pain.

tomv
05-09-2009, 06:56 PM
Sounds like a good idea, I think I might throw a few curls in at the end of some of my days at the gym. I train for performance but.. arm pythonz never hurt anyone right?

MPB
05-11-2009, 10:07 PM
Monday, May 11th, 2009
Bench & Stuff

"*" indicates warm-up sets

2 Board Bench Press
*135x5
*185x3
*205x1
*225x1
Add 2 Board
*255x1
*285x1
*305x1
330x1
340x1
335x1

1 Board Close Grip
275x5
275x5
275x5

Dumbbell Press
70x12
70x12
70x12

Dumbbell Rows
125x10
125x10
125x10

Lateral Raises
20x12
20x12
20x12

DS6dGaLMAy0

I took a video of my bench sets today. I'll probably start adding some videos from now... that'd be more exciting to than to read a bunch of numbers. Oh, smolov starts next week and I need to get a fresh start, so I'm not going to train my legs this week.

Cards
05-11-2009, 11:02 PM
you're a beast..

MPB
05-11-2009, 11:32 PM
you're a beast..

Thanks man :D
I went back to basic westside template for raw bench and I feel like I'm finally getting somewhere. Back when I used to follow this, I really didn't understand a thing but now I'm starting to get a grasp on the concept.

Clifford Gillmore
05-12-2009, 11:46 AM
Thanks man :D
I went back to basic westside template for raw bench and I feel like I'm finally getting somewhere. Back when I used to follow this, I really didn't understand a thing but now I'm starting to get a grasp on the concept.

Yeah, I feel you on not understanding WS. I bought the dvd's, read super-training, bought the EFS Index dvd's. 3 years later I kind of went, "you know, I think I never did one full micro/macro cycle - all I ever did was dick around with a barbell"!

Presses were cool man, I can't really crit anything apart from it looks like you wern't tucking your elbows on the singles, but one the close grips you were?

MPB
05-13-2009, 12:50 AM
Presses were cool man, I can't really crit anything apart from it looks like you wern't tucking your elbows on the singles, but one the close grips you were?

It might be the angle of the camera, and my arms are pretty short so you don't see that much bend in the elbows when I use anything higher than 1 board. My buddy also showed up late and I couldn't get a handoff, so my setup was piss poor.

MPB
05-14-2009, 03:52 PM
Thursday, May 14th, 2009
Bench & Stuff

Speed Bench (weightsXrepsXsets)
185x3x8

Overhead Press
175x5
175x4
175x3

Weighted Pull ups
55x8
55x8
55x8
BWx15

Rolling Dumbbell Extensions
35x12
35x12
35x12

Xellarz
05-14-2009, 10:44 PM
How long have you been doing speed benching?

tomv
05-15-2009, 12:38 AM
beastly effort on chins mate.

MPB
05-15-2009, 12:58 AM
beastly effort on chins mate.

Thanks :D
My all time best is 110 lbs, 3 sets for 5 reps but low reps were destroying my cuffs... so I'm just aiming for higher reps now, with short rest periods.


How long have you been doing speed benching?
I have been doing this for a while actually. About a year and a half I believe. It hasn't helped me much until I got my bench up to +300.

Cards
05-15-2009, 02:36 PM
great workout as always, i'm trying to catch up to you in weighted pullups but they're just so hard lol. looking forward to seeing these upcoming ME bench and squat days of yours.

MPB
05-17-2009, 02:58 AM
great workout as always, i'm trying to catch up to you in weighted pullups but they're just so hard lol. looking forward to seeing these upcoming ME bench and squat days of yours.

Smolov starts next week! Also, I plan on finding out my 225 rep max for bench this coming monday.

My only concern is that I might have to scrape this smolov project completely, if something important comes up. I hope that doesn't happen.

This is basically my plan for this summer:
*I didn't specify days 1, 2, 3, 4... just what I'll be doing that week
*I'll still be doing pull ups, rows, military press and other upper body stuff, too. Not just bench
*Percentages for squats will be based on 405, so I'm taking 20 pounds off from my real max
Wk1 - Smolov Introductory Microcycle & Bench 225 for reps test
Wk2 - Smolov Introductory Microcycle & Bench Deload
Wk3 - Smolov Base Mesocycle & ME/DE Bench
Wk4 - Smolov Base Mesocycle & ME/DE Bench
Wk5 - Smolov Base Mesocycle & ME/DE Bench
Wk6 - Smolov Base Mesocycle (work up to a max single) & ME/DE Bench
Wk7 - Smolov Switching Phase & Bench Deload
Wk8 - Smolov Switching Phase & ME/DE Bench
Wk9 - Smolov Intense Mesocycle & ME/DE Bench
Wk10 - Smolov Intense Mesocycle & ME/DE Bench
Wk11 - Smolov Intense Mesocycle & ME/DE Bench
Wk12 - Smolov Intense Mesocycle & Bench Deload
Wk13 - Smolov Intense Mesocycle (work up to a max single) & NO UPPER BODY

MPB
05-18-2009, 03:44 PM
Monday, May 18th, 2009
Smolov Squat Cycle, Week 1
Introductory Microcycle, Week 1, Day 1

Squats
265x8
265x8
265x8
285x5
305x2
305x2
325x1

Bench Press (225 for reps challenge)
225x16

Tate Press
35x12
35x12
35x12

Incline walk for 5 minutes to finish the day (15% incline & 3.5 speed)

Cards
05-18-2009, 04:53 PM
so I was bored the other day and decided to actualy read and understand smolov's routine. that routine looks intense man, however i did read some awesomer reviews about it. best of luck to you man.

MPB
05-18-2009, 05:16 PM
so I was bored the other day and decided to actualy read and understand smolov's routine. that routine looks intense man, however i did read some awesomer reviews about it. best of luck to you man.

Thanks man. I'm not sure if anyone here has done smolov before. If not, then I'm in luck because I'll be the first smolov survivor from WBB!

tomv
05-18-2009, 06:16 PM
Man oh man MPB! Looks like it's about to get INTENSE in here. Looking forward to seeing you smash weights you little unit!

Brian C
05-19-2009, 09:36 AM
Monday, May 11th, 2009
Bench & Stuff

"*" indicates warm-up sets

2 Board Bench Press
*135x5
*185x3
*205x1
*225x1
Add 2 Board
*255x1
*285x1
*305x1
330x1
340x1
335x1

1 Board Close Grip
275x5
275x5
275x5

Dumbbell Press
70x12
70x12
70x12

Dumbbell Rows
125x10
125x10
125x10

Lateral Raises
20x12
20x12
20x12

DS6dGaLMAy0

I took a video of my bench sets today. I'll probably start adding some videos from now... that'd be more exciting to than to read a bunch of numbers. Oh, smolov starts next week and I need to get a fresh start, so I'm not going to train my legs this week.

Work on an arch and add 20lbs ;)

MPB
05-19-2009, 01:39 PM
I'm not a fan of big arch, I just try to keep it reasonable.

MPB
05-19-2009, 04:23 PM
Tuesday, May 19th, 2009
Smolov Squat Cycle, Week 1
Introductory Microcycle, Week 1, Day 2

Squats
265x8
265x8
265x8
285x5
305x2
305x2
325x1

Same thing as yesterday.

Dumbbell Rows
125x8
125x8
125x8, and then superset barbell rows (underhand) 135x20

Barbell Curls
80x8
80x8
80x8

ZenMonkey
05-19-2009, 04:26 PM
I always like checking out your training schedule. Its always interesting. Where do you find these squat programs? Youve had the Russian and now the Smolov, yea?

Do you feel like these could be good squat schedules for someone not wanting to put on BW?

MPB
05-19-2009, 04:44 PM
I always like checking out your training schedule. Its always interesting. Where do you find these squat programs? Youve had the Russian and now the Smolov, yea?

Do you feel like these could be good squat schedules for someone not wanting to put on BW?

I spent a lot of time in the beginning of 2008 looking up a lot of bench/deadlift/squat specific programs that looked like they could work. So last year, I pretty much thought about my plan for 2009. It's not like I like jumping from one program to another all the time. I rarely do it and I just stick with my own training, but I thought it'd be fun to do something like that for one year.

I think once people get past intermediate level, they still can make decent gains without putting on bodyweight. After a while, going balls to the walls is not always going to be possible and there has to be some sort of cycling. That's just what I think. I'd be even lucky to get 1500-2000 calories and 50g protein per day, so I just try to make the most of that are given to me and what I have.

tomv
05-19-2009, 07:08 PM
Wow MPB why such a low caloric/protein intake? I'm impressed that you've got the size you do and train with the intensity you do on such a diet!

Xellarz
05-20-2009, 12:20 AM
My advise for the Smolov - take the Switching Phase seriously. Do not wing it...have a plan...stick to it. Don't just do some jumps or whatever here and there...and don't just take the couple weeks off...take it seriously!

Cards
05-20-2009, 09:26 AM
great start to the program man and some sick db rows. what did you end up using for your squat max? It's kind of cool to hear about your calories being as low as they are. It shows that people complicate everything. Hard work and dedication is really what it takes.

MPB
05-20-2009, 10:10 AM
Wow MPB why such a low caloric/protein intake? I'm impressed that you've got the size you do and train with the intensity you do on such a diet!


great start to the program man and some sick db rows. what did you end up using for your squat max? It's kind of cool to hear about your calories being as low as they are. It shows that people complicate everything. Hard work and dedication is really what it takes.

It's very personal matter and I'd rather not talk about it but let's just say not everyone lives in a nice house with nice parents. For my squat max, I'm using 405. I think it said somewhere to use a number that I can hit comfortably any time and any day.


My advise for the Smolov - take the Switching Phase seriously. Do not wing it...have a plan...stick to it. Don't just do some jumps or whatever here and there...and don't just take the couple weeks off...take it seriously!

I don't think it says anywhere how switching phase should be done? All they said was to add dynamic movements and that obviously is not clear enough for me.

MPB
05-20-2009, 04:13 PM
Wednesday, May 20th, 2009
Smolov Squat Cycle, Week 1
Introductory Microcycle, Week 1, Day 3

Squats
285x5
285x5
285x5
285x5
305x3
305x3
305x3
325x2
325x2
365x1

I kind of messed up and did 3 sets of 305x3. I was only supposed to do 1 set but it's no big deal. No upper body today and that's it for squatting this week.

tomv
05-20-2009, 04:57 PM
Dude everytime I look at your progress I want to go out and smash some squats! You squat like a beast and your form is the bomb. You're an inspiration big fella.

Oh and you little bastard!
"for my squat max I use 405... just something I can hit comfortably any time any day". I know you have trained for it but still makes me jealous :P haha.:indian:

MPB
05-20-2009, 05:05 PM
Thanks tom, your support is always appreciated. About my max, I didn't mean to sound like I'm cocky or something. I swear! :)

The previous russian squat program that I tried earlier this year, I used my real max and there were some days that I couldn't finish. So I'm using that as a lesson.

MPB
05-20-2009, 05:21 PM
My advise for the Smolov - take the Switching Phase seriously. Do not wing it...have a plan...stick to it. Don't just do some jumps or whatever here and there...and don't just take the couple weeks off...take it seriously!

I forgot to ask you but if you know how switchinig phase should be done (like a specific plan including choice of exercises, sets, reps etc), I'd love to hear it.

MPB
05-23-2009, 12:58 AM
Friday, May 22nd, 2009
Bench & Stuff

Speed Bench (weightsXrepsXsets)
195x3x6

Overhead Press
170x5
170x4
170x2 stopped, shoulders bothering

I don't think I'll be doing overhead press (standing) anymore. It has always bothered my shoulders but it's been getting worse. Probably why my press is the only lift that refuses to go up. I'll be just sticking with barbell and dumbbell shoulder press, and make sure not to bring my arms down too low.

Weighted Pull ups
65x8
65x8
65x7

Barbell Triceps Extensions
70x12
70x12
70x12

Barbell Curls
80x8
80x6
80x6

H-Roll
20x12
20x12
20x12

MPB
05-26-2009, 03:43 PM
Tuesday, May 26th, 2009
Smolov Squat Cycle, Week 2
Introductory Microcycle, Week 2, Day 1

"*" indicates warm-up sets

Squats
*145x5
*195x3
*235x1
*265x1
*295x1
*325x1
345x1

Upper Body Deload Stuff

Dumbbell Press
70x10
70x10
70x10

Pull ups
BWx10
BWx10
BWx10

Triceps Pushdowns
75x12
75x12
75x12

Barbell Curls
70x10
70x10
70x10

Lateral & Rear Raises
20x10
20x10
20x10

H-Roll
25x12
25x12
25x12

tomv
05-27-2009, 04:39 AM
What's a H-Roll MPB?

MPB
05-27-2009, 11:02 PM
What's a H-Roll MPB?

http://atlargenutrition.com/newsdesk_info.php?newsdesk_id=123

tomv
05-28-2009, 01:10 AM
Cool thanks man, looks interesting. How are you feeling lately?

MPB
05-28-2009, 02:06 AM
How are you feeling lately?

I'm not a sensitive person and I don't go through that many emotions... kind of like a robot, so I don't know how to answer that question haha. I'm walking around at 162-165 pounds. Very skinny.

RonnyB
05-28-2009, 07:40 AM
I'm not a sensitive person and I don't go through that many emotions... kind of like a robot, so I don't know how to answer that question haha. I'm walking around at 162-165 pounds. Very skinny.

I wouldn't call you very skinny.. aren't you like 5'5"?? 165 lbs of solid muscle on a 5'5" frame is pretty impressive bro, your numbers impress the hell out of all of us

tomv
05-28-2009, 08:38 AM
I'm not a sensitive person and I don't go through that many emotions... kind of like a robot, so I don't know how to answer that question haha. I'm walking around at 162-165 pounds. Very skinny.

Haha sorry man I should have been more specific. I meant how are you feeling about your training? Are you liking Smolov? Any niggles that have you thinking? Anything that you want to fix? Not whether or not you should ask out that totally hot girl to school prom feelings haha. My bad.

Xellarz
05-28-2009, 07:38 PM
I forgot to ask you but if you know how switchinig phase should be done (like a specific plan including choice of exercises, sets, reps etc), I'd love to hear it.

Sorry, I thought I had answered you a long time ago!

I do not know how to sucessfully do the switching phase of the smolov. I'm sorry. I didn't take it seriously and just basically winged it - don't make the same mistake. When you get closer to the switching phase, if you still don't have any solid plan - let me know. I'll start looking up info as well and I'll try to find out how to do it sucessfully.

MPB
05-28-2009, 11:17 PM
Haha sorry man I should have been more specific. I meant how are you feeling about your training? Are you liking Smolov? Any niggles that have you thinking? Anything that you want to fix? Not whether or not you should ask out that totally hot girl to school prom feelings haha. My bad.

Since I'm still doing intro stuff, everything has been going smoothly. It's too early for me to make a comment on it yet, but next week is when I'll be going through hell. I'm just worried if I'll be able to make progress on my bench while doing smolov (or have any energy to do even upper body stuff after)


Sorry, I thought I had answered you a long time ago!

I do not know how to sucessfully do the switching phase of the smolov. I'm sorry. I didn't take it seriously and just basically winged it - don't make the same mistake. When you get closer to the switching phase, if you still don't have any solid plan - let me know. I'll start looking up info as well and I'll try to find out how to do it sucessfully.

This is a list of exercises that I came up with. For squats, I'm thinking around 8 sets of 3~5 rep range.

Pause Squats
Jump Squats (w/ a Bar or Dumbbell)
Box Squats
One Leg Squats
Kangaroo Jumps
Sprints
Jump Ropes

MPB
05-29-2009, 01:34 AM
Thursday, May 28th, 2009
Smolov Squat Cycle, Week 2
Introductory Microcycle, Week 2, Day 2

"*" indicates warm-up sets

Squats
*145x5
*195x3
*235x1
*265x1
*285x1
*305x1
*325x1
345x3

A few sets of heavy ab work

Done.

MPB
05-29-2009, 11:32 PM
Friday, May 29th, 2009
Smolov Squat Cycle, Week 2
Introductory Microcycle, Week 2, Day 3

"*" indicates warm-up sets

Squats
*145x5
*195x3
*235x1
*265x1
*285x1
*305x1
*325x1
345x5

Completed intro cycle.

Upper Body Deload

Dumbbell Shoulder Press
50x10
50x10
50x10

Cable Seated Rows
165x10
165x10
165x10

Push ups
BWx30
BWx30

Barbell Curls
75x10
75x8
75x8

H-Roll
25x12
25x12
25x12

MPB
06-02-2009, 12:39 AM
Monday, June 1st, 2009
Smolov Squat Cycle, Week 3
Base Mesocycle, Week 1, Day 1

Squats
285x9
285x9
285x9
285x9

Bench Press
135x3
185x2
205x1
225x1
245x1
265x1
285x1

Probably my worst day ever. Just had no energy to lift and decided to call it a stop there.

Rolling Dumbbell Extensions
35x12
35x12
35x12

tomv
06-02-2009, 01:06 AM
Dude 285 x 9 x4?

No wonder you were pooped.

MPB
06-03-2009, 09:15 PM
Dude 285 x 9 x4?

No wonder you were pooped.

That was tough too, but I couldn't get enough food and extremely dehydrated. Plus, I had a massive headache and my stomach was feeling like crap all day.

MPB
06-03-2009, 09:18 PM
Wednesday, June 3rd, 2009
Smolov Squat Cycle, Week 3
Base Mesocycle, Week 1, Day 2

Squats
305x7
305x7
305x7
305x7
305x7

Cable Seated Rows
195x10
180x10
180x10
180x10

Seated Dumbbell Curls
40x6
40x6
40x6

Wrestler's bridge for about 10 minutes and light abs

RonnyB
06-03-2009, 09:23 PM
i know that volume is killing you, i only did 1 day of 10x10 routine and couldn't walk for a week

MPB
06-05-2009, 05:06 PM
i know that volume is killing you, i only did 1 day of 10x10 routine and couldn't walk for a week

Luckily I did another russian squat program earlier, not as hard as smolov but still challenging, and it helped me get prepared mentally and physically. It's gonna get hell of a lot harder next week and on but so far, it's pretty good.

MPB
06-05-2009, 05:09 PM
Friday, June 5th, 2009
Smolov Squat Cycle, Week 3
Base Mesocycle, Week 1, Day 3

Squats
325x5
325x5
325x5
325x5
325x5
325x5
325x5

That's it for today. For upper body, I'm going to wait until I get some of my energy back and do a few sets of pull ups outside on a tree branch.

Xellarz
06-06-2009, 12:42 AM
So are you not warming up for these sets? or just not recording it?

tomv
06-06-2009, 03:06 AM
Ain't nothin' to it but to do it MPB...

Keep at it big fella

MPB
06-06-2009, 10:14 AM
So are you not warming up for these sets? or just not recording it?

I actually do tons of warm ups before, but I just don't write them down.


Ain't nothin' to it but to do it MPB...

Keep at it big fella

Thanks :evillaugh:

ZenMonkey
06-06-2009, 12:45 PM
Wow, sick session. Awesome effort man!

MPB
06-06-2009, 03:02 PM
Wow, sick session. Awesome effort man!

Thanks man :)

MPB
06-06-2009, 03:05 PM
Saturday, June 6th, 2009
Smolov Squat Cycle, Week 3
Base Mesocycle, Week 1, Day 4

"*" indicates warm-up sets

Squats
*135x5
*185x3
*205x1
*225x1
*265x1
*285x1
*305x1
*325x1
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3

Finished my first week of base mesocycle.

Dumbbell Shoulder Press
70x8
70x8
70x8

Lat Pulldown
195x8
195x8
195x8
195x8

Seated Dumbbell Curls
40x8
40x8
40x6

MPB
06-08-2009, 07:00 PM
Monday, June 8th, 2009
Smolov Squat Cycle, Week 4
Base Mesocycle, Week 2, Day 1

"*" indicates warm-up sets

Squats
*145x3
*195x2
*235x1
*265x1
*285x1
305x9
305x9
305x9
305x9

tomv
06-09-2009, 03:40 AM
Dude! 305x9?.. x 4?

That's disgusting :P

RonnyB
06-09-2009, 01:34 PM
Strongest LB for 'LB lifter on this forum, you're a beast.

MPB
06-09-2009, 03:43 PM
Dude! 305x9?.. x 4?

That's disgusting :P

It's a bitch to hold something on my back for that long, so I just tried to bang out all 9 reps as fast as possible :evillaugh:


Strongest LB for 'LB lifter on this forum, you're a beast.

Thanks man! I don't think I'm worthy enough to deserve the title yet though :p

KoSh
06-09-2009, 03:46 PM
305x9 for 4 sets, as mentioned above, is absolutely ridiculous.

Great job, man.

MPB
06-10-2009, 04:47 PM
305x9 for 4 sets, as mentioned above, is absolutely ridiculous.

Great job, man.

Thanks a lot!! :)

MPB
06-10-2009, 04:48 PM
Wednesday, June 10th, 2009
Smolov Squat Cycle, Week 4
Base Mesocycle, Week 2, Day 2

"*" indicates warm-up sets

Squats
*145x3
*195x2
*235x1
*265x1
*285x1
*305x1
325x7
325x7
325x7
325x7
325x7

mcdonough9395
06-10-2009, 05:54 PM
Strongest LB for 'LB lifter on this forum, you're a beast.

Hey man ive been browsing around your journal for awhile now and think this man speaks the truth. Keep at it man.

MPB
06-12-2009, 05:22 PM
Hey man ive been browsing around your journal for awhile now and think this man speaks the truth. Keep at it man.

Thanks! I appreciate that.

MPB
06-12-2009, 05:24 PM
Friday, June 12th, 2009
Smolov Squat Cycle, Week 4
Base Mesocycle, Week 2, Day 3

"*" indicates warm-up sets

Squats
*135x3
*185x2
*225x1
*255x1
*285x1
*305x1
*325x1
345x5
345x5
345x5
345x5
345x5
345x5
345x5

Overhead Press
*105x3
*125x2
145x5
155x5
165x5
145x5

Lat Pulldown
195x8
195x8
195x8

tomv
06-12-2009, 07:33 PM
Good work on the OH Press MPB! Is it good to have a change from just squatting? Or does it really knock you about with such big volume?

MPB
06-12-2009, 09:49 PM
Good work on the OH Press MPB! Is it good to have a change from just squatting? Or does it really knock you about with such big volume?

At this point, I'm not worrying about my upper body that much. After squats, I just rest about 30 minutes to clear my head a little, and see if I can get at least something done. Since squats alone are beating the crap out of me, I think I'm probably going to do upper body on off days (tuesday & thursday)

MPB
06-13-2009, 02:15 PM
Saturday, June 13th, 2009
Smolov Squat Cycle, Week 4
Base Mesocycle, Week 2, Day 4

"*" indicates warm-up sets

Squats
*145x3
*195x2
*235x1
*265x1
*285x1
*305x1
*325x1
*345x1
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3

Very very tough. Squatting two days straight really sucks and this program is taking a toll on my body. Finished my second week of base mesocycle.

Xellarz
06-13-2009, 06:24 PM
Hang in there, you can do it. You noticing any difference between sets - as in, do they get harder and then easier or is your form improving with all of the sets of the same weight?

tomv
06-13-2009, 08:58 PM
If there's anyone I think can do it all on this site it's you MPB! You're an inspiration mate, you choose what I see as being some of the hardest programs and just smash through them, consistent execution of what needs to be done and your results speak for that.

MPB
06-14-2009, 03:06 AM
Hang in there, you can do it. You noticing any difference between sets - as in, do they get harder and then easier or is your form improving with all of the sets of the same weight?

Pussying out is not an option for me, so don't worry about that :evillaugh:
Usually, the first sets are just as hard as the last sets. Some days, the sets get easier as I move toward my last set.


If there's anyone I think can do it all on this site it's you MPB! You're an inspiration mate, you choose what I see as being some of the hardest programs and just smash through them, consistent execution of what needs to be done and your results speak for that.

Thanks man. That means a lot!

MPB
06-15-2009, 05:10 PM
Monday, June 15th, 2009
Smolov Squat Cycle, Week 5
Base Mesocycle, Week 3, Day 1

"*" indicates warm-up sets

Squats
*145x3
*195x2
*235x1
*265x1
*285x1
*305x1
315x9
315x9
315x9
315x9

MPB
06-17-2009, 08:32 PM
Wednesday, June 17th, 2009
Smolov Squat Cycle, Week 5
Base Mesocycle, Week 3, Day 2

"*" indicates warm-up sets

Squats
*145x3
*195x2
*235x1
*265x1
*285x1
*305x1
*315x1
335x7
335x7
335x7
335x7
335x7

Cable Seated Rows
195x8
195x8
195x8

Barbell Curls
70x8
70x8

tomv
06-18-2009, 05:05 AM
Wednesday, June 17th, 2009
Smolov Squat Cycle, Week 5
Base Mesocycle, Week 3, Day 2
Barbell Curls
70x8
70x8

Keep doin dese bro! they will make the biggest difference to your fizzeek!

A man that squats as often and as much as you can curl whenever the **** he wants haha.

MPB
06-18-2009, 10:32 AM
Keep doin dese bro! they will make the biggest difference to your fizzeek!

A man that squats as often and as much as you can curl whenever the **** he wants haha.

Thanks for the laugh man. Just trying to bring up my weakness haha.

MPB
06-19-2009, 09:56 PM
Friday, June 19th, 2009
Smolov Squat Cycle, Week 5
Base Mesocycle, Week 3, Day 3

"*" indicates warm-up sets

Squats
*135x3
*185x2
*225x1
*255x1
*275x1
*295x1
*315x1
*335x1
355x5
355x5
355x5
355x5
355x5
355x5
355x5

Overhead Press
*145x3
*155x2
*165x1
175x4
165x4, and then seated shoulder press with 70 lb dumbbells for 6 reps

Today was the hardest day so far. Squats are taking too much out of me it's really impossible to put up any decent amount of weights for upper body. Just one more day (tomorrow) and I get to max out next week.

Xellarz
06-19-2009, 11:57 PM
175x4 IS decent, haha. What day are you planning on maxing out? I eagerly wait for your results. Also, based on your answer to my previous question (about what you had planned for the next period of plyometric stuff or whatever) it seems like you've got it all figured out. If you dont, let me know.

MPB
06-20-2009, 09:57 AM
175x4 IS decent, haha. What day are you planning on maxing out? I eagerly wait for your results. Also, based on your answer to my previous question (about what you had planned for the next period of plyometric stuff or whatever) it seems like you've got it all figured out. If you dont, let me know.

I plan on maxing out next saturday so I get to have a full week of rest to prepare my self. As for the switching phase, is there a guideline 1) how many exercises are good enough (in one day) 2) how many days should be spent per week? 3) how much rest should be taken between each set?

MPB
06-20-2009, 01:42 PM
Saturday, June 20th, 2009
Smolov Squat Cycle, Week 5
Base Mesocycle, Week 3, Day 4

"*" indicates warm-up sets

Squats
*135x5
*185x3
*235x1
*255x1
*285x1
*305x1
*325x1
*355x1
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3

Max out next saturday. I felt like absolute **** having to squat two days in a row and I had to pull every ounce of will power to finish all 10 sets.. whoever came up with this program is really sick and twisted in his head.

Chris Rodgers
06-20-2009, 04:07 PM
Sick work man!! I do not envy you for doing this program, lol!!

MPB
06-20-2009, 05:18 PM
Sick work man!! I do not envy you for doing this program, lol!!

Thanks Chris. I'll take that as a compliment hah :evillaugh:

My back has been like this for quite a while now. It almost feels like I have a sunburn on my traps.

http://i42.tinypic.com/117afjm.jpg

tomv
06-20-2009, 05:47 PM
My back has been like this for quite a while now.
http://i42.tinypic.com/117afjm.jpg

"This" meaning freakin' swole?
Looking thick MPB. SFW.

MPB
06-20-2009, 05:57 PM
Thanks man. You have a good sense of humour haha.

MPB
06-22-2009, 05:00 PM
Monday, June 22nd, 2009
Bench & Stuff

Bench Press
145x5
195x2
215x1
235x1
255x1
285x1
305x1
305x1
305x1

Triceps Pushdowns
75x15
75x15
75x15

Dumbbell Rows
125x8
125x8
125x8

tomv
06-22-2009, 10:08 PM
No Skwat today MPB?

MPB
06-22-2009, 10:33 PM
No Skwat today MPB?

Nahhh. I max out this saturday and use that number to start another cycle. No squat for a few days for me :evillaugh:

tomv
06-23-2009, 03:15 AM
Nahhh. I max out this saturday and use that number to start another cycle. No squat for a few days for me :evillaugh:

Haha are you finding that you crush stairs underfoot with the awesome force you can now generate through your legs?

You've got reverse weightloss... Instead of now fitting both your legs in to one side of a pair of pants, one of your legs is now as wide as the old pair of pants haha.

Looking forward to reading the max session!

MPB
06-23-2009, 12:55 PM
Haha are you finding that you crush stairs underfoot with the awesome force you can now generate through your legs?

You've got reverse weightloss... Instead of now fitting both your legs in to one side of a pair of pants, one of your legs is now as wide as the old pair of pants haha.

Looking forward to reading the max session!

Nahh man. I'm still 165 pounds so it'd be impossible for me to crush anything yet haha. My bench has gone down a bit but it's probably because of the amount of fatigue I've accumulated over time from squatting. I really need to let go of bench and deadlift but it's really hard for me to just think about squats squats and more squats.

Here are a couple pictures of me so you can see where I'm at.

http://i41.tinypic.com/16ae7ux.jpg

http://i43.tinypic.com/2125ls6.jpg

tomv
06-23-2009, 04:51 PM
Jesus mate! Your legs are SWOLE.

Xellarz
06-23-2009, 11:12 PM
I plan on maxing out next saturday so I get to have a full week of rest to prepare my self. As for the switching phase, is there a guideline 1) how many exercises are good enough (in one day) 2) how many days should be spent per week? 3) how much rest should be taken between each set?

I've been looking for some good answers to your questions for a couple hours. I just can't find any good answers, though. I'll keep looking.

Xellarz
06-23-2009, 11:15 PM
Since I'm still doing intro stuff, everything has been going smoothly. It's too early for me to make a comment on it yet, but next week is when I'll be going through hell. I'm just worried if I'll be able to make progress on my bench while doing smolov (or have any energy to do even upper body stuff after)



This is a list of exercises that I came up with. For squats, I'm thinking around 8 sets of 3~5 rep range.

Pause Squats
Jump Squats (w/ a Bar or Dumbbell)
Box Squats
One Leg Squats
Kangaroo Jumps
Sprints
Jump Ropes

Some other options to add/substitute would be high box jumps and depth jumps. I'll keep thinking on this, too. But I think 8 sets of 3 or 10 sets of 2 would be very good for these exercises.

MPB
06-26-2009, 02:01 PM
Thanks Xellarz. I appreciate your effort.

MPB
06-26-2009, 02:10 PM
Wednesday, June 24th, 2009

Weighted Pull ups
75x8
75x8
75x7, then superset 45x6

Lat Pulldown
180x10
180x10
180x10

Barbell Curls
60x12
60x12
60x12


Friday, June 26th, 2009

I was low on time so I just got some work done for shoulders short and sweet.

Standing One Arm DB Press
70x5
70x5
70x5, then superset push press 135x8

First time ever doing this exercise and I really liked it. I find seated shoulder press and overhead press very painful for my rotator cuffs, but I can do one arm standing press with pain free. So I think my shoulder training exercise will revolve around this exercise from now on.

MPB
06-27-2009, 03:19 PM
Saturday, June 27th, 2009
Smolov Squat Cycle, Week 6
Base Mesocycle, Week 4, Day 1

Working up to a near max single

Squats
145x5
195x3
235x1
265x1
305x1
335x1
375x1
405x1
435x0 (very very close, got stuck at the top)
435x0 (retry, got stuck at the top again)
425x1 (tied my old pr)

I wanted to get at least 435 but I had to settle for 425. It wasn't a "pscyhe up/competition" max so I guess it's somewhat of a progress for me, but still, very disappointing.

Cards
07-10-2009, 12:34 PM
maybe 435 was alittle much? Why didn't you try for a 430x1? 5lb pr is pretty good at that level of weight if you ask me. Especially being 165 lbs bro, thats 2.6 x your bw.

tomv
07-10-2009, 10:52 PM
What's going on MPB no word for weeks mate! How are you dude? How's Gym & Life?

MPB
07-13-2009, 05:55 PM
What's going on MPB no word for weeks mate! How are you dude? How's Gym & Life?

Hey man thanks for the concern. I'm still alive, and life's good. It's just WBB is just not the same place anymore and it makes me want to visit less and less. As for smolov, I decided not to do the intense cycle. I realized its just not worth neglecting everything else and focus on squats only. Waking up every morning knowing that +300 pounds are going to be sitting on my back does really suck and I had to take some time to think about why I'm doing what I'm doing. I lift to have fun and that's the only reason. If it's not fun, then there's no point of being in the gym. I kept reading Wendler's 5/3/1 manual and many things that he said in the book made a lot of sense to me, so I'm following 5/3/1 right now. To clarify, this has been my plan for a long time wayyyy before everybody started doing 5/3/1. So it's not like I'm hopping on the 5/3/1 bandwagon or anything. I don't care how much I'm lifting. I just want training to be fun. I want to bench, squat, deadlift and enjoy others things. I miss psyching myself up, setting rep records, letting myself go and attack the weights. I'll be updating my journal again regularly, and probably post videos of my sets once in a while too. :hello:

tomv
07-13-2009, 07:02 PM
Fantastic to hear from you mate! Do you keep a journal anywhere else? I enjoy reading about your training so i'd hate to miss out just because you're not liking WBB as much :).

That sounds like a very good decision mate, I share your views. I train for fun and to relieve stress, not add it. I've got 5/3/1 now as well and it does look like a great consistent program you can do for a long while.

MPB
07-13-2009, 09:48 PM
Fantastic to hear from you mate! Do you keep a journal anywhere else? I enjoy reading about your training so i'd hate to miss out just because you're not liking WBB as much :).

That sounds like a very good decision mate, I share your views. I train for fun and to relieve stress, not add it. I've got 5/3/1 now as well and it does look like a great consistent program you can do for a long while.

I write everything down on a notepad but I don't go online much, except when I need to check my email. My workout isn't exactly that exciting but I really do appreciate that you enjoy reading what I do. Otherwise, I probably would've forgotten about it and just let this one to die.

I'm really liking 5/3/1 so far. I've been obsessing over my one rep maxes for such a long time my training was getting more stressful when really, my reason for going to the gym is so that I can get away and forget about everything that happens in life.

tomv
07-14-2009, 12:08 AM
Haha well far be it from me to make you come online if you CBF mate. Maybe shoot me your e-mail in a PM and I can just drop you a line every once in a while?

Xellarz
07-14-2009, 02:05 AM
Hey. Just wanted to let you know - I only read 2 journals on here...and you're one of the ones that I check...and I check it every day. haha. I'd be sad if you didn't update.

MPB
07-15-2009, 07:22 PM
Hey. Just wanted to let you know - I only read 2 journals on here...and you're one of the ones that I check...and I check it every day. haha. I'd be sad if you didn't update.

Thanks man. That makes me feel good haha.

MPB
07-15-2009, 07:29 PM
Wednesday, July 15th, 2009
5/3/1, Cycle 1
Deadlift, Week 2 (%'s based on 380)

"*" indicates warm-up sets

Deadlift
*150x5
*190x5
*235x3
*265x2
305x3
325x3
340x10 (I was going all out and I felt satisfied so I stopped at 10 reps)
Boring but Big Assistance
255x10
255x10
255x10

k625N0Xasc0

Feels good that I'm finally deadlifting again. I haven't pulled since february so I'd like to take my time before I go too heavy and work my way up slowly. My lower back is recovering and I can pull without pain so that's good enough to keep me happy.

Hamstring Curls
75x12
75x12
75x12

Dumbbell Lunges
50x12
50x12
50x12
50x12

tomv
07-16-2009, 07:21 AM
Holy **** mate, you are ripping that weight up off the ground lol. Look like you are maybe losing tightness halfway through?

MPB
07-16-2009, 04:32 PM
Holy **** mate, you are ripping that weight up off the ground lol. Look like you are maybe losing tightness halfway through?

Thanks man. I didn't want to settle for anything less than 10 and tried to pull it with authority. It really gives me a good amount of confidence knowing that I'm on the right track. As for the tightness, do you mean halfway through my set? I was starting to run out of breath so I guess that explains it.

MPB
07-17-2009, 03:49 PM
Friday, July 17th, 2009
5/3/1, Cycle 1
Military Press, Week 2 (%'s based on 150)

"*" indicates warm-up sets

Military Press
*60x5
*75x5
*90x3
120x3
130x3
135x13 (had a lot more in the tank but decided to save my energy for one arm standing press)

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One Arm Dumbbell Standing Press
70x7
70x7
70x6

Dumbbell Rows
125x12
125x12
125x12

Barbell Shrugs
315x12
315x12
315x12

Notorious
07-17-2009, 07:32 PM
Hey. Just wanted to let you know - I only read 2 journals on here...and you're one of the ones that I check...and I check it every day. haha. I'd be sad if you didn't update.

Haha, me too. I don't really post in here but this is one of the few journals I check. You were a huge inspiration for me when I first joined this site.

Nice deadlifts! And LOL at the guy in the background staring at you. Also, great form on the Military Presses. Most MP videos I see on this site have horrible form. :thumbup:

ZenMonkey
07-17-2009, 10:11 PM
Sick squats man! Absolutely crazy.

So the squatting just became too much? I cant even imagine how it feels to squat that much so I dont know if I understand how you feel. At any rate Is good that youll get to focus on other things and get excited about training again. Im sure your gonna do well on 531.

MPB
07-18-2009, 06:39 AM
Haha, me too. I don't really post in here but this is one of the few journals I check. You were a huge inspiration for me when I first joined this site.

Nice deadlifts! And LOL at the guy in the background staring at you. Also, great form on the Military Presses. Most MP videos I see on this site have horrible form. :thumbup:

Thanks man :)


Sick squats man! Absolutely crazy.

So the squatting just became too much? I cant even imagine how it feels to squat that much so I dont know if I understand how you feel. At any rate Is good that youll get to focus on other things and get excited about training again. Im sure your gonna do well on 531.

I probably could have finished it. Physically I was doing well, no injuries or anything like that. I guess I just picked up a few wisdom along the way and I realized some important things I've been unaware of. I'm not in a hurry to get stronger so I just would like to enjoy my training.

MPB
07-18-2009, 10:59 AM
Saturday, July 18th, 2009
5/3/1, Cycle 1
Squat, Week 2 (%'s based on 360)

"*" indicates warm-up sets

Squats
*145x5
*180x5
*215x3
*255x3
290x3
305x3
325x10
Boring but Big Assistance
235x10
235x10
235x10

(I'm using a 55lb bar in this video)
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Dumbbell Split Squats
50x12
50x12
50x12

I only had about 4 hours of sleep and I was feeling extremely tired from yesterday's workout but today turned out to be pretty good.

MPB
07-20-2009, 05:02 PM
Monday, July 20th, 2009
5/3/1, Cycle 1
Bench Press, Week 3 (%'s based on 275)

"*" indicates warm-up sets

Bench Press
*110x5
*145x3
*175x2
205x5
235x3
260x7

Incline Bench Press
185x8
185x8
185x8

Weighted Pull ups
70x8
70x8
70x7
45x8
45x8
45x8

Rear Raises
15x12
15x12
15x12
15x12
15x12

Some ab wheels and planks

MPB
07-22-2009, 04:50 PM
Wednesday, July 22nd, 2009
5/3/1, Cycle 1
Deadlift, Week 3 (%'s based on 380)

"*" indicates warm-up sets

Deadlift
*150x5
*190x5
*235x3
285x5
325x3
360x10

Hamstring Curls
75x15
75x15
75x12
75x10
75x8

Dumbbell Lunges
50x15
50x12

Notorious
07-22-2009, 08:31 PM
I am crazy envious of your squats.

tomv
07-23-2009, 04:59 AM
Good work MPB.

Thought you might like to know our brief discussion helped me adjust my own training recently. As you may know I was doing Crossfit and enjoying it but I wasn't seeing the strength gains I wanted. After hearing you say that "you trained for fun" I realised that that's why I train as well, to make myself feel good. So if I am unhappy with my results... Change it!

So more strength oriented training now =D.

Keep smashing weight, monster.

MPB
07-24-2009, 03:12 PM
Good work MPB.

Thought you might like to know our brief discussion helped me adjust my own training recently. As you may know I was doing Crossfit and enjoying it but I wasn't seeing the strength gains I wanted. After hearing you say that "you trained for fun" I realised that that's why I train as well, to make myself feel good. So if I am unhappy with my results... Change it!

So more strength oriented training now =D.

Keep smashing weight, monster.

Thanks man. I'm glad you can see it from my view :evillaugh:

MPB
07-24-2009, 03:15 PM
Friday, July 24th, 2009
5/3/1, Cycle 1
Military Press, Week 3 (%'s based on 150)

"*" indicates warm-up sets

Military Press
*60x5
*75x5
*90x3
115x5
130x3
145x10

One Arm Standing Dumbbell Press
70x7
70x7
70x6

Dumbbell Rows
125x12
125x12
125x12

Barbell Shrugs
325x12
325x12
325x12

tomv
07-24-2009, 08:15 PM
Friday, July 24th, 2009
5/3/1, Cycle 1
Military Press, Week 3 (%'s based on 150)

Military Press
145x10


You strong little ****er! I suck at OH stuff and so badly want to be better haha, guess I've just gotta keep pumping weights! What's your BW @ btw mate?

MPB
07-24-2009, 10:05 PM
You strong little ****er! I suck at OH stuff and so badly want to be better haha, guess I've just gotta keep pumping weights! What's your BW @ btw mate?

Thanks man. I find overhead press to be the last exercise to go up when my body is getting stronger as a whole, so it takes quite some time for me to progress on it. My weight fluctuates quite a bit. In the morning, I'm usually at 163, when I get some food in my stomach as I get ready for gym I'm around 165 and after dinner, it's around 167-169.

Since you guys use kilograms in Australia, I guess my journal is kind of annoying for you to read haha.

tomv
07-25-2009, 12:28 AM
Thanks man. I find overhead press to be the last exercise to go up when my body is getting stronger as a whole, so it takes quite some time for me to progress on it. My weight fluctuates quite a bit. In the morning, I'm usually at 163, when I get some food in my stomach as I get ready for gym I'm around 165 and after dinner, it's around 167-169.

Since you guys use kilograms in Australia, I guess my journal is kind of annoying for you to read haha.

Haha nah mate from all my talking on here I can convert between lbs and kgs in a snap. 165 = 75kg Sweet as.

MPB
07-25-2009, 09:17 AM
Haha nah mate from all my talking on here I can convert between lbs and kgs in a snap. 165 = 75kg Sweet as.

I was thinking about writing my numbers in kg also so that you could read it easier, but I guess there's no need for that :evillaugh:

MPB
07-25-2009, 09:29 AM
Saturday, July 25th, 2009
5/3/1, Cycle 1
Squat, Week 3 (%'s based on 360)

"*" indicates warm-up sets

Squats
*145x5
*185x3
*215x2
*245x1
270x5
305x3
340x6
Boring but Big Assistance
235x10
235x10
235x10

That's it for today. I didn't really want to push myself hard today and my body really needs a break so I just settled for 340x6

I'm deloading next week so I don't think I need to update this journal until I start another cycle.

Cmanuel
10-19-2009, 04:51 PM
Bumping because this strong guy needs to get back to logging his workouts!!!!
5-3-1 FTW