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Variables of my SSHIT

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Fri, 2010-07-16 11:16

Cytrainer913

CSCS and WNBF PRO

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Variables of my SSHIT

Squats heavy week and retest
Today we tested our 3 rep maxes on the Squats and they went very well and just safer testing them with 3 instead of just one rep.

I did 3 warm ups for some easy warm ups and did

95,135,225 for 12

working sets

255x5

280x4

300x3

325x3

345x3 and even the last one felt real good and tight and thats up 70 lbs from my last test about 10 weeks ago

Monica got 125 for 2, last time it was only 100 for 1 rep

SLDL's

2 warm ups

135,225x10

285x5,295x5,305x5,315x5,330x2, then a back off set for 185x12

Calves on the Smith Machine 5 sets of 5 there.

well we tested the chest and the bench press one rep maxes and got some real good numbers. Monica got hers up another 5 lbs and seems to have sticking points in her head, got 105 on the bench press, so it wnet up and then proceeded to drop to that same 105 after attempting 110 and got 5 more sets of 1 rep and then did DC rest pauses using 85 on the bench press getting the minimum 11 reps! 7+3+1

I previously got 255 when we tested about 10 weeks ago and today the 1 rep maxes kept going up and i did reach 300 for my 1 rep max up 45 lbs, 17% increase! So i was happy andf then went to 275 and got 5 sets of 1 rep with it, and then did my DC rest pauses using 225 for 7+2+2 for 11 reps

So overall some pretty good increases using my 3 week cycles! Still have to test the deads on sat or sun, not sure about work and tonight was also a weird workout doing it at 9 pm due to the kids going to sleep and my busy work schedule, would have had to put it off for another day at least maybe 2.

The testing this week went pretty well as improvements were seen in all exercises tested. Today we tested the deadlift and got some real good improvements on that. I would have liked to see more but I tweaked my knee and didn't want to put off this last lift for the testing, so just continue onward. My wife improved from her 125 to 135 so a little more for her and so it was good. I saw my deads go from 365 to 405 so i was happy with that but would have liked to a bigger increase, no excuses but I will get more next time I test for sure.

Trap bar deads and did 3 warm ups
95x20
135x12
225x10
working sets
295x6
365x2
385x1
405x1
then for something to back off on did reverse grip pulldowns for 25 reps

Shoulders
BB shoulder presses
warm ups
95x12
135x10
175x5
185x2
195x2
DC rest pauses using 130 for sets of 10+5+4=19 reps

All done with testing and wil start the light week on wed or thurs with legs!

7/15-The light week variables this week

Well today started the legs and calves workout with the lighter week and still just a little tweak in the knee, but overall the leg workout went very good!

1st exercise was the seated leg curls for 3 sets of 8 for 10-12 sec negatives!
2nd exercise was the leg extension for 3 sets of 8 for 10-12 sec negatives!

3rd exercise was the leg press for 3 sets of 10 reps for 5-7 sec positives amd then at the end of each set I would do X-reps

4th exercise was right into drop sets for 4 drops 5 sets of 8 reps on the Smith machine squats.
5th and last exercise was drops for the SLDL's in the same fashion listed above.

Calves
negatives for 4 sets of 8 reps and then drops to follow
legs are done and the knee is feeling ok!

100 reps for shoulders and traps!

Tomorrow will be Chest and Tris!

7/16

Today was the chest and tris workout and it was pretty intense without the weight!

Smith machine Incline presses for 10-12 sec negatives for 3 sets of 8 reps

then

Incline BB presses using the critical bench bands for extra resistance doing slow positives of 5-7 sec for 3 sets of 10 reps

then finally

Incline DB presses for 4-6 sec negatives for 4 sets of 8 reps SS w/
Cable crossovers for 3 sets of 15 reps each

All the incline setting above were just slightly different to hit the chest in just the slightest angle change which really stimulates the muscles just ever so slightly in a different way.

Tris
Close grip bench on the smith machine for 4-6 sec for 4 sets of 8 reps SS w/
Higher rep rope extensions for 4 sets of 15 reps

100 later for the legs!

Fri, 2010-07-16 11:33

#1

Jordan

[@Dr Joe] Yeeeeeeah Buddy!

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Wow! Great to see you back here Craig!

Looking forward to seeing all the crazy training you're doing.

Sat, 2010-07-17 13:59

#2

Cytrainer913

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We did a pretty good workout this morning and went back and forth as onr of did our sets and the other watched the boys, no spots necessary.

Reverse grip pulldowns for 4 sets of 8 reps doing 4-6 sec negatives
SS w/
DB pullovers for 15 reps a piece

High cable pulldowns for slow posititves of 5-7 sec and at the end of each set X-reps for 3 sets 10 reps

Seated rows for drop sets for 4 drops 5 sets total of 8 reps on each set

Biceps
E-Z curls bar curls for negatives 4-6 sec
ss w/
Lying low cable curls-these are done lying on the floor with knees bent and feet flat on the floor and as you curl the bar the elbows must never leave the floor, try doing them like this and the bar won't reach real far the biceps will do all the work and the front delts will not come into play at all, you can also do these by standing up against a wall and elbows don't leave the wall. 4 sets of 15 reps-after last set on here went right to high cable curls for 3 drop sets and my arms were done.

100's tonight for the chest.

Sun, 2010-07-18 10:13

#3

Cytrainer913

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Today was Shoulders and traps and was pretty intense with that time under tension

1st exercise-DB laterals seated for 4-6 sec negatives for 4 sets of 8 reps

ss w/

the same weight for bent over rear DB laterals for high reps for 4 sets of 15-20 reps

2nd exercise was DB presses for slow positives 5-7 sec for 3 sets of 10 reps and at the end of each set X-reps

3rd exercise was standing free motion shoulder presses for 4 drops 5 sets for 8 reps each

traps

4 sets of free motion behind the back shrugs for negatives of 4-6 sec for 4 sets of 10 reps

ss w/

Smith machine shrugs for high reps for 4 sets of 15-20 reps

100's tonight for back and bis!

Mon, 2010-07-19 10:32

#4

Cytrainer913

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Today we started the the hypertrophy/volume week and the 1st day is hamstrings and yeah we hit them and it was a tough triset that we had in there.

I usually start this workout with SLDL's and decided to change it up a bit and Bugarian split squats for my hypertrophy move of 4 sets of 6-10 reps. You do these you will know why I put them with my hamstring workout. We do them on the smith machine with the bench in there to throw the back leg on, so it's like a single leg squat with the back leg getting a bigger stretch than normal and that front leg really brings in the back side muscles when working unilaterally, same as when you do sinlge leg presses as well
so that was my 1st exercise

then came the triset for 4 cycles through with 15 reps on each exercise and the order was this
1-SLDL's
then to
2-Single leg presses
then to
3-glute ham raises
man the sweat was pouring off by the time we were half way through with this.

then finally the FST-7 for the leg curls for 7 sets of 10 with 30 sec breathers after each set.

oh yeah did some leg press calf riases and then some seated calf raises as well.

Tomorrow will be CHEST only!

Mon, 2010-07-19 11:34

#5

Dr. Joe

Ran a 5k (www.cjsbus.org) with Cameron and Lynnea dominated the kids' dash - good way to start a Saturday!

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Big Craig! Looking forward to tracking some of your progress. How are the knees/quads doing in general?

Hey, I'm not sure if Jordan can help with this, but before we get this thread to big, can you do me a favor? Brian has set up a training and prep journal place in the third section of the forum....can you track your actual workouts in a thread there and then leave this one open to asking/answering questions on the methods? I want to make sure good Q&A content doesn't get lost.

Thanks!