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03-29-2007, 05:37 PM
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Quote:
__________________
"Train beyond the pain... and death is your only release." Steve Michalik 
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03-29-2007, 06:05 PM
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Pushing more weight every time and busting PRs every time is two different things. I'd try to do more with 80% of my 1RM one week, 85% the next week, and so on and so forth until the next thing I know I 3-rep my 1RM. I'm using the numbers as an example, but you were AF so you understand (unlike these Army idiots running around).
On a graph, start just sub-maximal, go up, up, up, up, destroy the old PR, reset (maybe deload) and keep doing the same. The graph should always be climbing steady.
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03-30-2007, 03:01 PM
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Mar 30, 2007
Fri: Light Push/Abs - 30 min cardio
BB flat bench: 205x9 205x8 195x8 195x7 BB Decline: 195x8 195x8 195x7 Arnold Press: 55x8 55x8 55x7 Low-Pulley Deltoid Raise (Diagnal): 65x10 Skulls: 75x10 75x8 75x7
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-02-2007, 12:55 PM
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Mar 2, 2007
Mon: Heavy Pull Light Leg - 20 min cardio
Con. Deads: 225x6 315x3 325x1 285x2 Was working on form Yates: 225x5 230x5 230x4 Chins w/5 sec. neg bwx7 bwx5 bwx4 BB Curls: 105x12 110x9 110x8 Pause set squats: 135x9 135x9 135x9 Keepin it light since my left groin is still hurtin Power Hack Squats: 400x12 420x12 450x12 SLDLs: 225x6 235x6 245x6 DC standing Calves: 240x9 240x8 240x7 After SLDLs Tommy showed up and so I did some more deads with him since he's a fuggin beast powerlifter. I got some good training from him and I deaded 335 with much better form.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-03-2007, 05:20 PM
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Mar 3, 2007
Tue: Heavy Push/Abs 30 min Cardio
Bottom-Ups: 245x4 265x1 270x1 245x2 BB Incline: 210x1 205x3 210x3 215x2 220x2 (1 assisted) I started off a bit too heavy. Military Press: 165x5 170x3 175x3 DB Front Raise: 60x11 RGBP (Free-Weight) 205x5 205x6 215x3
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-05-2007, 05:29 PM
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Mar, 5, 2007
Thur: Heavy Leg/Light Pull - 20 min cardio
Squats: 225x6 275x2 225x4 245x2 255x2 Widows: 545x20 SLDLs: 225x8 275x6 215x2 DC Standing Calves: 255x8 255x9 255x9 Abductor/Adductor: 2eachxfailure Speed Deads: 225x8 235x8 235x8 T-Bar Rows: 185x9 190x8 190x8 Face-Pulls: 90x10 90x8 90x9 Scott Curls: 27.5x10 27.5x9 27.5x8
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-06-2007, 12:24 PM
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Apr 6, 2007
Fri: Light Push/Abs - 30 min cardio
BB Flat Bench: 205x10 205x8 205x7 195x8 BB Decline: 195x10 195x9 200x8 DB Press: 65x8 60x8 60x8 DB Bent Over Rear Delt Raise: 52.7x10 Weighted Dips: 20x11 20x10 20x8
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-09-2007, 07:12 AM
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Apr, 9, 2007
Mon: Heavy Pull/Light Legs - 20 min cardio
Sumo Deads: 315x2 315x3 335x1 335x1 When I stopped doing these to do some con. dead work I finished at 365 so I'll work my way back up. Form was a little off but seemed to come back around the 3rd set. BB Rows: 225x4 225x4 230x4 Chins w/5 sec neg: bwx7 bwx5 bwx4 DB Bent Over Rear Delt Raise: 52.7x10 BB Curls: 110x10 110x9 110x8 Pause Set Squats: 135x8 135x8 135x8 My Groin is still healing up so I'm continuing to take it easy. I really concentrated on my form. Hack Squats: 110x8 110x8 110x8 GHRs elevated at 45 degree angle: 3 sets DC standing Calves: 255x8 255x8 255x7 Sometimes I lose count on these, lol. Seated Calf Raise: 170x8 Abductor/Adductor: 2eachxfailure
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-10-2007, 04:03 PM
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Apr 10, 2007
Tue: Heavy Push/Abs - 30 min cardio
BB Flat Bench: 225x4 265x1 265x1 275x1 (assisted) 275x1 (assisted) Meh, probably should have done bottom-ups again or board presses. I think I might post a vid of me burying myself under 280 so Boyd can tell me where I need help. DB Incline Press: 105x3 105x3 105x3 Military Press: 170x3 170x3 170x3 DB Power Partials: 50x10 Decline CGBP: 205x5 205x5 205x4 I didn't have great energy today, a rather flat workout.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-12-2007, 07:44 PM
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Apre 12, 2007
Thur: Heavy Leg/Light Pull - 30 cardio
Squats: 225x5 255x3 275x1 275x1 280x1 Widows: 550x20 SLDL: 225x6 315x3 355x2 DC Standing Calves: 255x9 255x9 255x8 Abductor/Adductor: 2eachxfailure Rack Deads: 315x6 345x4 365x3 375x3 T-Bar Rows W/V-Bar: 190x9 195x8 195x8 Face-Pulls: 90x12 100x10 100x9 Scott Curls: 27.5x12 27.5x9 27.5x8
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-15-2007, 10:33 AM
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Apr, 15, 2007
Fri: Light Push/Abs - 30 min cardio
BB Flat Bench: 205x10 205x9 205x8 200x7 BB Decline: 205x8 205x8 205x7 DB Presses: 60x10 60x9 60x8 Low-Pulley Deltoid Diagnol Raise: 65x12 Skulls: 75x10 75x9 75x8 I forgot to make my log after my workout and remember today, lol. 
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-20-2007, 07:42 PM
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I didn't keep a log this week because, well, I didn't feel like it. I left one job, got picked up by another and have had to study for a final for Saturday. I worked out all week though, was just crammed for time. With that being said, my new job requires more hours but the pay will be much better in the long run. So, I am going to have to ditch my current routine and go to something that doesn't keep me in the gym for so long. So, until I figure something else out and see how the new job picks up I'll go back to the trusty 1x per week routine with a push/pull/leg split with periodization for the bigger compound movements. Calves and hips will still be hit 2x per week.
Critiques are welcome: Week 1-3: reps 1-5 Week 4-7: reps 6-8 week 8-11: reps 8-12 Week 12: rest Since I've been lifting heavy already for the last 2 months or so I'll start off doing light work in the 8-12 range for the next month, take a week off and then start the routine from there. Monday Legs: Squats: 4-5 sets Widows/Leg Press/Hack Squat/Front Squats: 3 sets (except widows) SLDLs: 3-4 sets GHRs/pull throughs: 3 sets DC Standing Calves: 3 sets Seated Calves: 1 set Abs: 3 sets 30 min cardio Tue: Off Wed: Push BB Flat Bench BB/DB incline or BB/DB decline DB flat (hight reps) BB Millitary Press/Arnold Press/DB Press DB Front Raise DB Side Raise CGBP/RGBP Skulls/Dips (high reps) 30 min cardio Thur: off Fri: Pull Con. Deads/Rack Deads/Sumo Deads: 4-5 sets BB or T-Bar Rows: 3-4 sets Chins/Face-Pulls/upright rows: 3 sets DB Rear Delt Raise: 1 set BB/Ezbar Curls: 3 sets Scott/DB/Cable Curls: 3 sets Abductor/Adductor: 3 sets DC Standing Calves: 3 sets Seated Calves: 1 set Abs 30 min cardio
__________________
"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 04-20-2007 at 07:50 PM.
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04-20-2007, 07:51 PM
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Quote:
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-20-2007, 07:53 PM
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LOL - JLo saying we'll figure out your routine then. Dude, when he gets back he'll admit himself into Betty Ford. Seriously bro - you can wear knockers or something in the river. Bwahahahaa Merck in his Capri pants.
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04-20-2007, 07:59 PM
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 Anyways, I'll have about an 1 1/2 hour in the morning to lift. Let me know if you guys think I should make any adjustments to my new routine.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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04-20-2007, 08:01 PM
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 Nice pants Merck.
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