lee
Junior Member
Posts: 68
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Post by lee on Sept 29, 2009 22:33:40 GMT -5
Sunday
Farmers: 2x300x50ft,2x390x50ft,2x490x50ft Relay(400farmers&225Sled Pull): 20 seconds for 50 ft & 18 seconds 40yd dash: 6x6.2-6.6 seconds ( damn I'm slow ) Stones: 1x140,230,245...3x230, 2x140
Tuesday
Deadlift: 110x10, 310x3, 400x2, 490x1 KB Swing: 28KGx15x4 Push downs: 58x15,78x15,100x10 Hyperextension: BWx15,BW+25x12
490 Deadlift is a PR
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Post by cmathison on Sept 30, 2009 0:16:06 GMT -5
nice pull.
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Post by Jared Enderton on Sept 30, 2009 8:19:02 GMT -5
nice job on the PR man
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lee
Junior Member
Posts: 68
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Post by lee on Sept 30, 2009 12:37:53 GMT -5
I know I've asked a few of you this before but... could you send me a link for a deadlift routine... one that looks much similar to the smolov squat one???
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Post by cmathison on Sept 30, 2009 13:37:53 GMT -5
Here's one that Travis Ortmayer posted recently on MM. Magnusson/Ortmayer routine. (the following percentages are based on a projected max) week 1 warm up 4x4 at 70% 2x2 at 80% back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why) week 2 warm up 4x4 at 70% 2 reps at 80% 2 reps at 90% 8+ reps at 70% If you get all the reps then go up 10 lbs. If you don't then repeat. week3 warm up 4x4 at 70% +10 2 at 80% +10 2 at 90% +10 8+ with 70% +10 Or you can try the Coan/Phillipi routine tsampa.org/training/scripts/coan_phillipi_deadlift/dont get over crazy with the projected max on that one. It will adjust the percentages accordingly and if you get crazy you will end up just missing lifts. For you I would say 525-535 would be just right. Being drug free needs to come into account and if you can add 35lbs on your DL in those 10 weeks that would be great. Its about the long haul not what you can do now.
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Post by cmathison on Sept 30, 2009 13:42:31 GMT -5
Just a suggestion but I think this would work for both of us. Lets take the next 4 weeks and work on farmer picks and RDL's like we talked about earlier. Then deload a week and we can both shoot on the Coan/Phillipi. We can do all the work and assistance in my garage. It would be a once a week thing. I wouldnt jump right into the Coan right now anyways if I was you. you have been hitting max attempt Dl's for atleast a few weeks in a row. Let me know. i promise not to play too much megadeth.
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Post by Jared Enderton on Sept 30, 2009 18:44:24 GMT -5
haha you two need to have a big hug it sounds like. No megadeth- only Bethoven- and you guys can workout together.
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Post by cmathison on Sept 30, 2009 20:03:22 GMT -5
haha you two need to have a big hug it sounds like. No megadeth- only Bethoven- and you guys can workout together. I give you credit for being able to talk openly about those dreams you keep having of me and Lee.
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Post by Jared Enderton on Sept 30, 2009 20:05:48 GMT -5
hahaha
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lee
Junior Member
Posts: 68
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Post by lee on Oct 1, 2009 12:31:10 GMT -5
don't forget yoga chrisssssssssssssssssssssss
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lee
Junior Member
Posts: 68
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Post by lee on Oct 1, 2009 12:31:26 GMT -5
haha
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lee
Junior Member
Posts: 68
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Post by lee on Oct 1, 2009 21:14:40 GMT -5
Thursday
Cleans: 55kx5,5,5...75kx2,2,2...215x1 Push Press: 45x10,135x4,225x1,275 miss,225x2,225x2 KB Swing: 10,10,10 Hammer: 50x10,70x8,8,75x6,6
steam room, whirlpool
Great job today Chris 3 PRs!!!!
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Post by cmathison on Oct 1, 2009 22:18:05 GMT -5
Thursday Cleans: 55kx5,5,5...75kx2,2,2...215x1 Push Press: 45x10,135x4,225x1,275 miss,225x2,225x2 KB Swing: 10,10,10 Hammer: 50x10,70x8,8,75x6,6 steam room, whirlpool Great job today Chris 3 PRs!!!! did you still smell grizzly in the whirlpool. Broken bits of porcalin perhaps. Thanks. 2 Pr's and a Pr tie.
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lee
Junior Member
Posts: 68
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Post by lee on Oct 2, 2009 1:55:21 GMT -5
I'm pretty sure the Brett Michaels wannabe look-a-like motivated you too accomplish those PRs! He had the make up to prove it. what a tool bag and his buddy with the unfortunate invisible lat syndrome. And you thought Golds was bad... good lord maybe someday I can be that cool!
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lee
Junior Member
Posts: 68
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Post by lee on Oct 6, 2009 22:06:41 GMT -5
Monday
Cleans: 50kx5,3...+50Ibsx3...+70Ibsx1 (my gym only has 4 25k rubber weights) Box Squats: Front-135x10x2 Back-135x10,10,2
(next 3 supper set) Dips: BWx10,10,10 Hammers: 50x8,60x8,70x8,75x10 Ball Plank: 1 minutex3
Tuesday:
Chest Press: 225x8,365x5,5,315x5,5,5 KB Swing walk: KBx50ftx5
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