Sadly, This Will Be One Inactive Month

[hamudenben]

whats next?

go sheiko

Not too big on Sheiko. I don't really want to improve my bench - do you think I could do it with incline or military? Or would that be straight up idiotism?

or 5x5

Do you mean SL5x5? Not trying to be cocky, but I think my chances with a beginner's program are rather slim

or yeah smolov! im into that next in 6-8wks

Yeah! I reeeeeally wannu!... Good luck in 6 wks!

What do you combine it with? Milk?

[mike27]

sheiko with mill press on incline? dont know sorry

old bull will know, worth a look tho!!

ive decided against smolov for me for now, im going to run sheiko again and also try madcow 5x5

[hamudenben]

sheiko with mill press on incline? dont know sorry

old bull will know, worth a look tho!!

Normally, I'm 10000% against doing exercise switches.. gotta get a hold of old bull.

ive decided against smolov for me for now, im going to run sheiko again and also try madcow 5x5

But you wouldn't do just Smolov - would you? I mean, doing solely squats for 13 weeks, it doesn't seem too clever (though definitely not the dumbest thing to do for 13 weeks )

[hamudenben]

August 27th, 2011

AM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, C&B-1, 10 sets of 3 reps

3 x 100kg Incline Bench, 60 sec rest *first 3 sets = 110kg

3 x BW*+20kg Chin Ups, 60 sec rest

repeated 10 times

Press tonnage: 110 x 3 x 3 + 100kg x 3 x 7 = 3090kg

Pull tonnage: 115kg x 3 x 10 = 3450kg

Total tonnage: 6540kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work (kg/reps)

Incline Bench 60/10 x 2

Chin Ups BW/6 x 2

[Old Bull]

5x5 advanced may suit you better Sheiko is more for a competitive power-lifter, bit like a stand alone Olympic lifting programme. Very repetitive and to some boring but they produce results on the platform.

The 5x5 advanced has incline bench on Wednesdays,with Power Cleans, High Pulls, Push Press, and as you say 3 by squats per week, and 2 days flat bench.

OB1

[hamudenben]

5x5 advanced may suit you better Sheiko is more for a competitive power-lifter, bit like a stand alone Olympic lifting programme. Very repetitive and to some boring but they produce results on the platform.

The 5x5 advanced has incline bench on Wednesdays,with Power Cleans, High Pulls, Push Press, and as you say 3 by squats per week, and 2 days flat bench.

OB1

Cheers OB,

Thanks for your input. I've tried Sheiko before, and I'm currently doing 10 (x2) back-to-back sets, so without trying to be cocky: I think, I can handle the repetitiveness of Sheiko. That's not the issue. The problem is that my experience with Sheiko is, that it's extremely good for one's bench, ok for one's squat and that's it. To be honest, that's really not, what I'm looking for. As mentioned a few times before in the log, my bench-to-squat ratio is disturbingly close to 1.

So, what am I looking for?

Loads of squatting. If I learnt one thing from GVT it's that high volume squat is good - real good. Especially, when one have pratical problems (remember: repetition is the father of learning).

Improvement of my overhead strength. That's why I want to do incline bench rather than flat bench. I simply feel, that the carry-over is much greater.

And maybe a program that allows for some conditioning work.

Right now, I'm thinking about mixing Rippetoe's program with Wendler's. It would look a little like:

Monday

Incline Bench (5/3/1)

Rippetoe Squat 5x5

Assistance work

Wednesday

Deadlift (try to avoid 15+ reps) (5/3/1)

Rippetoe (FS) Squat 6x2-3

Assistance work

Friday

Military Press (5/3/1)

Rippetoe Squat 6x1

Assistance work

I think, I'll have an extra look at 5x5Adv. before I decice. Thanks again. Both of you!

[drizzt]

So, what am I looking for?

Loads of squatting. If I learnt one thing from GVT it's that high volume squat is good - real good. Especially, when one have pratical problems (remember: repetition is the father of learning).

Improvement of my overhead strength. That's why I want to do incline bench rather than flat bench. I simply feel, that the carry-over is much greater.

And maybe a program that allows for some conditioning work.

Mate, if you want lots of squatting, go no further than Smolov! :nod: My training partner and I were able to run a low-volume bench program alongside it (which he gained well on... me, not so much). We didn't find it too hard to do this after squatting.

I did Smolov because I hated my pathetic squat. Over the 12 weeks, I put 60kg on my starting 1RM (to be fair, I added wraps halfway into the program which would account for maybe 15kg). So if you want to move your squat, and love the high-intensity stuff, this is definitely worth a look. Above all else, my technique markedly improved from when I begun the program which made me happier than the numbers I put up.

Conditioning could be hard to fit in over and above the squatting, but not impossible. The squatting itself is probably enough! Would just depend on workout tempo, and obviously diet?

Either that, or run something Broz-esque? Head in to squat every day, throw in some pressing every couple of sessions or something?

Whichever way you go, look forward to seeing how you get along :nod: Good luck!

[hamudenben]

So, what am I looking for?

...

Mate, if you want lots of squatting, go no further than Smolov! :nod:

My training partner and I were able to run a low-volume bench program alongside it (which he gained well on... me, not so much). We didn't find it too hard to do this after squatting.

One of my buddies just started Smolov. Other than Smolov, his framework will consist of 1 ME Press per wk, 1 ME Deadlift every other wk and 1 Deadlift Speed-day every other week.

Everything will be on "feel". The Smolov part is primary.

I did Smolov because I hated my pathetic squat. Over the 12 weeks, I put 60kg on my starting 1RM (to be fair, I added wraps halfway into the program which would account for maybe 15kg). So if you want to move your squat, and love the high-intensity stuff, this is definitely worth a look. Above all else, my technique markedly improved from when I begun the program which made me happier than the numbers I put up.

Wow! That very, very impressive.. wraps or not.

Conditioning could be hard to fit in over and above the squatting, but not impossible. The squatting itself is probably enough! Would just depend on workout tempo, and obviously diet?

Well, when doing Smolov one can't really be bother to (also) follow a strict diet - or am I being weak?

Either that, or run something Broz-esque? Head in to squat every day, throw in some pressing every couple of sessions or something?

Whichever way you go, look forward to seeing how you get along :nod: Good luck!

Thanx buddy. Right now Smolov is the favorite

[drizzt]

One of my buddies just started Smolov. Other than Smolov, his framework will consist of 1 ME Press per wk, 1 ME Deadlift every other wk and 1 Deadlift Speed-day every other week.

Everything will be on "feel". The Smolov part is primary.

Pheeew, I'd be interested to hear how he goes with the deadlifting in there? The pressing I think is tolerable, although I did start to have some shoulder issues (which is more than likely an old injury flaring up), but can't really imagine going through the extra load of an ME pull every other week too... maybe I was just soft though, heh. A write-up from Pavel Tsatsouline suggests warmups with Oly-style movements before squatting (snatch, I think he suggests?), so I'd say some type of Pull element could be implemented successfully.

Either way, good on him!

Wow! That very, very impressive.. wraps or not.

Thanks! Really had hoped for a 40kg increase overall (20kg from each cycle - which was the upper limit of what they say you can gain) so it exceeded my expectations by a fair way

Well, when doing Smolov one can't really be bother to (also) follow a strict diet - or am I being weak?

Strict... maybe. Loosely follow? Probably. I kept up with Leangains/fasting for the base cycle, but dropped it for the intense cycle. This wasn't really because I found the diet got in the way of my training, but more that my training sessions varied between afternoon and morning, so the fasting periods became too hard to juggle.

I definitely think it's possible to follow a diet alongside this program, but I'd probably rather just eat and grow on Smolov :nod:

Thanx buddy. Right now Smolov is the favorite

No probs!

[hamudenben]

August 29th, 2011

AM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, Legs-2, 10 sets of 3 reps

3 x 100kg Front Squat, 90 sec rest

3 x 180kg Trap-bar Deadlift, 90 sec rest

repeated 10 times

Squat tonnage: 100kg x 3 x 10 = 3000kg

Posterior tonnage: 180kg x 3 x 10 = 5400kg

Total tonnage: 8400kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Front SQ N/A

Note

BOOM! Felt good.

[hamudenben]

September 1st, 2011

PM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, C&B-2, 10 sets of 3 reps

3 x 130kg Bench Press, 70 sec rest

3 x BW+20kg Pull up, 70 sec rest

repeated 10 times

Press tonnage: 130kg x 3 x 10 = 3900kg

Pull tonnage: 115kg x 3 x 10 = 3450kg

Total tonnage: 7350kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Bench 70/20

[hamudenben]

Thanx buddy. Right now Smolov is the favorite

No probs!

Aaaaaaand we're back to where we started. A friend ask me if we should form a team for a CrossFit-event coming up in two months time. If we decide to, I'd probably have to do some sort of CrossFit Strength Bias or a conditioning template for Wendler's 5/3/1-program. hmm...

[drizzt]

Aaaaaaand we're back to where we started. A friend ask me if we should form a team for a CrossFit-event coming up in two months time. If we decide to, I'd probably have to do some sort of CrossFit Strength Bias or a conditioning template for Wendler's 5/3/1-program. hmm...

Nooooo :cry:

...just kidding. I guess it depends on where your goals lie - squat like a boss, or crossfit.... like a crossfitter :shifty:

[hamudenben]

September 2nd, 2011

PM

This training was kinda messed up. Had little (to no) time, so I did:

Foam rolls

and

Power snatch 80/2 x 5, 70/3 x 5

[hamudenben]

...CrossFit-event ... hmm...

Nooooo :cry:

...just kidding. I guess it depends on where your goals lie - squat like a boss, or crossfit.... like a crossfitter :shifty:

MUHAHA! I feel you. I def. do! Well - it's not really a CrossFit-competition. It's a wanna-be strongman competition for teams, and it's hosted by my gym (a CrossFit-gym - where the majority of folks, coaches included, don't do crossfit ). The event is called "EVEN STRONGER" (last year: "STRONGER"). I asked one of the coaches about the workouts, and even though he couldn't reveal anything specific he promised me that there wouldn't be any CrossFit-like/endurance-!&!$#!! workouts.

He said: "[...] not even snatches!"

And when I asked about atlas-stones, he replied: "Well, let's just say we're working on that..." *His face turning into the biggest smile ever, laughing* He added: "I think, you and Nicholas (an imminent crossfitter, red.) should find a big beast as your third man."

So, to sum up my bad/lame excuses. I'm not completely off Smolov yet. I just think it would be straight up dumb to do Smolov for 8 wks, and then crush myself totally for one day, 5 wks before I'm supposed to hit a new PR.

Maybe it's just me.

[hamudenben]

CrossFit Total max 3 attempts at each lift

All in kg.

Squat 130/1 (PB), 150/1 (PB), 155/1 (PB)

Press 80/1, 90/0 (no PB), 85/0 (no PB)

Deadlift 180/1, 220/1 (PB), no 3rd attempt

CrossFit Total 455kg ~ 1003lbs

Afterwards, bench 140/1 (PB), 150/1 (PB), 160/1 (no PB)

Power Total 525kg ~ 1157lbs

[bigdogbob]

nice numbers for your crossfit total

What gym are you at??? Our crossfit might be interested in your strongman comp

[drizzt]

Haha, no problems mate, I'm just giving you a bit of stick 8) Congrats on the PBs by the way!

Nessie - he's in Denmark (I think?)

[hamudenben]

nice numbers for your crossfit total

Haha, no problems mate, I'm just giving you a bit of stick 8) Congrats on the PBs by the way!

Thx! Really happy with it. My squat obviously needs some love. But still... naah... no "but still".. drizzt, you're right. I should be squatting instead of crossing

Apropos CrossFit - did a Grace in 2.19 the other day. That's okay, and what's more important it really made me realize one thing about crossfit: Since a lot of the WODs are with absolute fixed weight one can't afford not to focus a lot on strength, 'cus when you think about it, it's easier to lift 75% of your max while trying to catch your breath than having awesome metabolic conditioning i.e. no breathing problems and trying to do 30 reps with 120% of one's 1RM.... just sayin'

What gym are you at??? Our crossfit might be interested in your strongman comp

Nessie - he's in Denmark (I think?)

^^This, thanks drizzt

I'm sure our gym would be thrilled to see athletes from NZ. Bare in mind - I can't stress this hard enough - it's a little competition, even in DK, and, although less important, I'm still not 100p sure I'm participating.

Today: Rest and one hour sports massage \:D/

[bigdogbob]

Oh denmark :oops:

there are lots of good crossfitters up those ways

[hamudenben]

Oh denmark :oops:

there are lots of good crossfitters up those ways

Watch out for this fellow, Frederik Aegidius (I'm sure you recognize his gf):

[hamudenben]

Long story short. Hopefully, this will be my "new" program:

Day #1 Press (Wendler 5+)

Day #2 Back Squat (Wendler 5+)

Day #3 Off

Day #4 Bench Press (Wendler 5+)

Day #5 Front Squat (Wendler 5+)

Day #6 Off

Day #7 Press (Wendler 3+)

Day #8 Back Squat (Wendler 3+)

Day #9 Off

Day #10 Bench Press (Wendler 3+)

Day #11 Front Squat (Wendler 3+)

Day #12 Off

Day #13 Deadlift (RPT 2-3 x 3-5)

Day #14 Off

Repeat.

[hamudenben]

I will be using the following weights as 90% of max.

Press 76kg (liar)

Back Squat 140kg

Bench Press 135kg

Front Squat 108kg (liar)

[hamudenben]

September 7th, 2011

AM

***

Abusing Wendler's Protocol: Press 5+

5 x 55kg + 5 x Chin-ups @ BW

5 x 60kg + 5 x Chin-ups @ BW

12 x 65kg + 5 x Chin-ups @ BW

***

Assistance work

Chin ups (1:30 min rest pr set)

2 x 10 @ BW

2 x 8 @ BW

Kettlebell Press + Chin ups (1:30 min rest pr set)

3x10@2x20kg + 3x5@BW

1x10@2x20kg + 1x4@BW

1x10@2x20kg + 1x3@BW

Sled work

14 minutes total

Chin ups count 63

[hamudenben]

Long story short. Hopefully, this will be my "new" program:

Day #1 Press (Wendler 5+)

Day #2 Back Squat (Wendler 5+)

Day #3 Off

Day #4 Bench Press (Wendler 5+)

Day #5 Front Squat (Wendler 5+)

Day #6 Off

Day #7 Press (Wendler 3+)

Day #8 Back Squat (Wendler 3+)

Day #9 Off

Day #10 Bench Press (Wendler 3+)

Day #11 Front Squat (Wendler 3+)

Day #12 Off

Day #13 Deadlift (RPT 2-3 x 3-5)

Day #14 Off

Repeat.

Hmm.. I didn't really leave much room for deloading...

Maybe:

Day #1 Press (Wendler 5+)

Day #2 Back Squat (Wendler 5+)

Day #3 Off

Day #4 Bench Press (Wendler 5+)

Day #5 Power Clean + Front Squat (Wendler 5+)

Day #6 Off

Day #7 Press (Wendler 3+)

Day #8 Back Squat (Wendler 3+)

Day #9 Off

Day #10 Bench Press (Wendler 3+)

Day #11 Power Clean + Front Squat (Wendler 3+)

Day #12 Off

Day #13 Deadlift (RPT 2-3 x 3-5)

Day #14 Off

Day #15 Press (Wendler 1+)

Day #16 Back Squat (Wendler 1+)

Day #17 Off

Day #18 Bench Press (Wendler 1+)

Day #19 Power Clean + Front Squat (Wendler 1+)

Day #20 Off

Day #21 Press (Wendler deload)

Day #22 Back Squat (Wendler deload)

Day #23 Off

Day #24 Bench Press (Wendler deload)

Day #25 Power Clean + Front Squat (Wendler deload)

Day #26 Off

Day #27 Deadlift (RPT 2-3 x 3-5)

Day #28 Off

Repeat.

argh... why am I doing this.