The Official: Post a workout thread

I'm on Olympic lifting tonight.

I hate Olympic lifting.

Originally Posted by dwass325

I'm on Olympic lifting tonight.

I hate Olympic lifting.

Power cleans are hands down my favorite lift. There is nothing that feels better to rip weight off the floor and catch it in the perfect spot on your shoulders. It's almost as if the shoulders were designed to just cradle a barbell. This is the gayest thing I've ever said.

Originally Posted by dabears

the squatting sounds miserable solly, whats your 5 rep max now

I honestly have no idea. I was up to about 240 I think but I feel like I can do more since last week my first set of 165 was 15 reps.

Originally Posted by Glight

Doing the same with the squatting tonight. Thursdays are always the hardest. 295x10 to start tonight.... I'm going to be really excited if I can ride this out for another 3 or 4 weeks. It may kill me, but I'll give it a shot.

I need so much sleep on this program... lol.

Good luck man. It's like night and day with my mon tues, then wed thru days. So easy the first days then yesterday and today will mess me up. My lower back tends to get pretty sore too from all the reps. My form is very good too.

Originally Posted by dabears

did you get inspiration for it from the smolov program, or just came up with it?

I wondered this too. Most people think I'm insane for squatting so much but I feel great

Originally Posted by DylloS

Power cleans are hands down my favorite lift. There is nothing that feels better to rip weight off the floor and catch it in the perfect spot on your shoulders. It's almost as if the shoulders were designed to just cradle a barbell. This is the gayest thing I've ever said.

I really like cleans too.

I also do 50 reps of every big lift, but I pyramid my sets. Sometimes getting through 50 is painstaking. I'm squatting/cleaning shortly, but I'm going for a 300 lb. front squat for 2-3 reps on Saturday. Holy hell!!!!!

Originally Posted by M3Inline6

I really like cleans too.

I also do 50 reps of every big lift, but I pyramid my sets. Sometimes getting through 50 is painstaking. I'm squatting/cleaning shortly, but I'm going for a 300 lb. front squat for 2-3 reps on Saturday. Holy hell!!!!!

You'll be fine. I haven't front squatted in a few weeks now. I will ride this program out for a bit and maybe try one with front squats after or a combo.

Originally Posted by DylloS

You'll be fine. I haven't front squatted in a few weeks now. I will ride this program out for a bit and maybe try one with front squats after or a combo.

Now that I front squat, I don't think I could ever stop. They tax me more than back squats, and my back squat is significantly heavier. I'm also PR'ing with a 250 lb. Military Press for 4 reps.

Originally Posted by dabears

did you get inspiration for it from the smolov program, or just came up with it?

Just kind of came up with it. I dont know much about Smolov other than its high volume.

I typically think of stregnth progress coming from three things:
1. Max weight (Thursday)
2. Max reps (Tuesday / Wednesday)
3. Max speed on reps (Monday)

This program accomplishes all of those while giving you a lot of time under the bar. Recovery may be tough as you progress more weeks into it though.

We'll see how it goes. Trying new things is one of my favorite parts of lifting.

Originally Posted by DylloS

You'll be fine. I haven't front squatted in a few weeks now. I will ride this program out for a bit and maybe try one with front squats after or a combo.

I think you could try the same program with front squats but I would lower the reps to 30 every day since breathing is usually more of an issue with front squats vs back squats. 10 reps minimum rep set on Wed and 5 on Thursday

Originally Posted by M3Inline6

Now that I front squat, I don't think I could ever stop. They tax me more than back squats, and my back squat is significantly heavier. I'm also PR'ing with a 250 lb. Military Press for 4 reps.

That's a sh1t load. I have no idea what I can do but I always do standing. Is that what you do?

Originally Posted by Glight

Just kind of came up with it. I dont know much about Smolov other than its high volume.

I typically think of stregnth progress coming from three things:
1. Max weight (Thursday)
2. Max reps (Tuesday / Wednesday)
3. Max speed on reps (Monday)

This program accomplishes all of those while giving you a lot of time under the bar. Recovery may be tough as you progress more weeks into it though.

We'll see how it goes. Trying new things is one of my favorite parts of lifting.

Seems like it's all covered. I do like trying different things too. Luckily everything I have been doing has been working decently. I do hate you on Wednesday and Thursday for this program though lol. I almost b1tched out last night because my garage was 10 degrees (out of kerosene) and I just didn't feel like squatting lol. So glad I manned up though.

Originally Posted by Glight

I think you could try the same program with front squats but I would lower the reps to 30 every day since breathing is usually more of an issue with front squats vs back squats. 10 reps minimum rep set on Wed and 5 on Thursday

Very true. I noticed I was having a hard time getting big breaths the heavier I got since the weight just sits at the top.

Originally Posted by DylloS

That's a sh1t load. I have no idea what I can do but I always do standing. Is that what you do?

Military Press is seated. I'll video tape and post it for you guys.

Originally Posted by M3Inline6

Military Press is seated. I'll video tape and post it for you guys.

yea I'd like that. videos are fun! lol

Originally Posted by DylloS

yea I'd like that. videos are fun! lol

Haha! I am going to videotape my 315 lb. front squat.....once I get there of course. That's at least 3 weeks out.

Once I get my workout partner back (if ever) I will put some vids up to for a form check, I'm getting into a heavy/previously unknown weights for me, and I think form is of upmost importance right now to avoid injury and bad habits

your pullup vid was inspiring!

Originally Posted by dabears

Once I get my workout partner back (if ever) I will put some vids up to for a form check, I'm getting into a heavy/previously unknown weights for me, and I think form is of upmost importance right now to avoid injury and bad habits

your pullup vid was inspiring!

Form is definitely most important, and it must remain your first priority over weight. My two lil gym proteges injured themselves last week. Apparently they were squatting and failed to breathe properly (..and hold!!!) to support the core during the squat movement. Now they are both taking some time off. It sucks, but injuries occur on occasion.

Thanks man! It was time for me to go on video considering how often I contribute here.

50 90lb Back Squats done in as little sets as possible

3x10 Barbell Bench
3x10 Incline Bench
3x10 Dumbbell Flys

3x8 Clean and Press
3x10 Front shoulder Raises
3x10 Lateral Raises

3x10 Toes to bar
3x25 Mountain Climbers

Originally Posted by DylloS

50 90lb Back Squats done in as little sets as possible

3x10 Barbell Bench
3x10 Incline Bench
3x10 Dumbbell Flys

3x8 Clean and Press
3x10 Front shoulder Raises
3x10 Lateral Raises

3x10 Toes to bar
3x25 Mountain Climbers

Where is your dip video man?

Originally Posted by M3Inline6

Where is your dip video man?

I forgot to add it in. I'll do that before I bench. I hope this burning sensation I get in my chest doesn't happen like it does sometimes when I dip. I'd be really interested to see all you bar dippers try it on the rings. It's a whole different animal. I'm hoping I get about 25 or so. My PR is 30.

Long gym session this morning. Spent about an hour and 20 minutes just stretching and rehabbing my shoulder. (Rotator cuff was strained from throwing). Did get to throw on the romaleos and get some back squats in. I'm loving these shoes. I was able to go shoulder width, open my hips, and drive through it. Felt good to get that deep on them with my feet closer to a power stance.

Back squats:
135x10
185x10
225x10

5 rounds of:
325x5 back squats
Superset
20lb wall balls x15

Mostly shoulder stuff today though.

Originally Posted by DylloS

I forgot to add it in. I'll do that before I bench. I hope this burning sensation I get in my chest doesn't happen like it does sometimes when I dip. I'd be really interested to see all you bar dippers try it on the rings. It's a whole different animal. I'm hoping I get about 25 or so. My PR is 30.

I can do a lot of ring dips too. I play around with ring dips during gymnast open gyms (...after I work on my front/back tucks, side somersaults, etc. ).

Originally Posted by M3Inline6

I can do a lot of ring dips too. I play around with ring dips during gymnast open gyms (...after I work on my front/back tucks, side somersaults, etc. ).

you're probably very good with them based on what you always do. It's funny to see strong guys get up and struggle with a few. It gives you a whole different type of respect for gymnasts.