500

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How many sets evo? If I did 85% and didn't hit failure I'd be working in the 2-3 rep range right??


anyways... today i just rode the bike. I did 16miles @ 20mph
 
Yeah, I typically work in the 80%+ range for 4-8 sets. I always leave a couple reps in the hole unless I'm going to a max single. I'll pull out an occasional 6 reps every so often. I've really been working at taking only 60 seconds between sets and still keeping my intensity high.

I've also been playing with some circuits of arms, abs, and cable flyes at the end of my workout for 2-3 sets of drop sets.

Oh and something you might find interesting...I firmly believe that the extra training on my static shoulder strength (snatches) and OH squat and rotator cuff pre-hab stuff, along with jerks have really helped my bench. For eight weeks in fact I didn't bench but did a lot of overhead pressing and I'm at a 270 bench for a double or triple...nothing overly impressive but not bad for not benching. ;)
 
What's the V diet? Never heard of it, and it looks a tad weird.

If you get to 8% bf post a pic, at that weight and bf you'll look proper hunky.

O and nice weights your lifting there, well beyond evan my wildest dreams, keep it up.
 
hmm i've never done oh squats, i might have to give them a try.. but im definatly gonna add some weight and try what you said. i think im still living in the past with my HIT lol.. and bryn, the v diet (velocity) is located here: http://www.t-nation.com/readTopic.do?id=546491 ... about that, i've lost 7lbs in a few days, i know most of this is water weight.. but i feel like absolute crap. no energy what so ever. i went to the gym and my numbers were eh.. and then an hour later i got on the bike and just plain stunk. so im not about to let one day of fame make me lose ANY of the strength ive worked so hard to get. some may call me a quiter, but im done with this diet. im not gonna go right back to massive eating, rather try a sissy version of the v diet. 2 meals (breakfat & lunch) very healthy, chicken & some veggie. then the rest shakes & efa's etc...

todays numbers...

lower
squats
135x10
225x10
315x8 (i left 2 or 3 in the tank)
405x2
405x1 (.5 left in the tank lol)
225x6 ATG pause @ the bottom... whoooooo baby these burned..

bench (i saw some old buddies from highschool, they were doin chest haha as ususal.. so i jumped in 1 set)
225x18 PR.. the audience helped, i had to impress lol

..back to legs
lunges
90x20
90x10

jumping squats?
90x12
110x5

dün.

bike: 10 miles @ 16mph ABSOLUTE CRAP!
 
Upper Push

Bench bb
135x10
225x10
275x7 tied PR @ this weight
315x4 PR
315x3
315x3 (it was ugly lol)
315x2

Incline db
20x10
50x10
90x10
100x6
100x5
100x3

100's are the biggest my gym has.... I wanna go lower with the rep count, but still want to fatigue

Dips
18
18
16

Chest flyes
machine i used, weight was not marked. did 2 sets

Shoulder Press db
50x10
90x8
90x5

rotator cup exercises..



**i feel a hell of a lot better, simply eating a chicken breast in the am, and a chicken breast @ lunch. the rest are protein shakes, maybe it's in my head, but hey who cares?
 
Decided I was going to go to town last night, i felt good, oblivious of the time.. lol

Squats
135x6
225x6
275x6
315x3
365x3
405x3

Lunges
90x20 30 sec break
90x14

Jumping Squats
100x8
100x7

Then I went home and slept like a baby.
 
Well haven't really been keepin the log up to date. I been liftin everyday tho, with a few days off here and there. Been making really good progress though, since my last post I've got 315x9 on bench, 405x3 on the dead, and today I got 405x5 on the squat. I feel great! I'm also weighing in at 205-207 now, a lil hefty.

evolution said:
Please, lol...405 for a triple? My numbers aren't any better than that. By the way, how'd you feel working lower reps?
Click to expand...

I been likin it! Lower reps sure are helping the strength side of things. I'll prob stick with it for a few more weeks, then I really want to diet. I've been missing my abs since last spring break, almost a year!! I'm staying around 12%bf which isn't bad, but when I had abs I was around 8... So that's next!! But not for a few more weeks!
 
Feb 23, 2006. There is a bench press competition at my college (1RM), any and all are welcome.. I will be competing in the 180-199 weight class, IF I drop a few lbs before then. So these last few lifts before then I'll go heavy heavy. I get 3 lifts in the competition. I don't think I'm gonna go in slow, I'll prob just go all out on my first lift at 365. Oh yeah this is a naked competition..

Kinda a big deal to me.. I wouldn't mind walking around school knowing I am the best at something for my weight. We'll see. Any advice from anyone is welcome.


EDIT** Oh yeah if anyone who lives in south florida around boca/broward wants to come shoot me a pm, as long as you're not in my weight class and bench more than me :D
 
You really don't have much time to make a lot of improvement...not that you need much. Work the low reps, hammer the triceps and lats, and work on some speed. Good luck!
 
Thanks evo, I read the advice the day you posted.. I've just been really busy. I've lost the weight needed to get in the 180-198 weight class, so this should be a walk in the park, lol, hopefully. Currently I'm stuck @ 365, which isn't too bad considering I'm dropping weight. I'm happy. I'll post once the competition is over & done.
 
DONE.l

I placed 1st in my weight class, with one guy only 15lbs behind me, then there was a 25lb space between 2nd and 3rd.. There were 19 people in my weight class who qualified.. Not too bad, I'm happy with my numbers. I'm not sure where I'm going next... bulking or cutting... I guess I'll have to think about it some more..
 
thedevil said:
Congrats Dude! :)
Click to expand...
Thanks man! Oh man I didn't even post what I lifted, I did 315 first round, 345 second round, and 370 third round (yeah i put the 2.5's on, so what lol :p )
 
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