Slapshotz' SST journal

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(Slapshotz @ May 05 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">SHOULDERS:

Barbbell Shrugs
225 - 5
315 - 5
405 - 5
495 - 5
405 - 17 Max Stim (gruelling!)

Dumbbell Presses
60s - 20 Max Stim

LEGS:

Stiff Legged Deadlifts
225 - 15 Max Stim (doubly greulling!)

Leg Extension
180 - 20 Max Stim

Notes:  The MS workouts are much more cardiovascularly challenging than I thought they would be, and re-racking the 405 repeatedly on the shrugs was an all out assault on my hands &amp; forearms.

I'm not quite feeling the enthusiasm for this particular style as I was for my pure strength routine, tho...we'll see how it plays out over the coming weeks.</div>
Yeah, I really didn't feel like MS was very practical in exercises that take quite a bit of energy to re-rack the weights. Squats were the first thing I noticed, as I felt I was spending more energy getting the weight on and off the rack and getting my stance ready for a quality rep.

As it seems that you have found, I find MS to be most effective for things like chins, dips, and lifts you are lowering the weight to the ground already like DL's.
 
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(UFGatorDude30 @ May 15 2007,12:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Slapshotz @ May 05 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">SHOULDERS:

Barbbell Shrugs
225 - 5
315 - 5
405 - 5
495 - 5
405 - 17 Max Stim (gruelling!)

Dumbbell Presses
60s - 20 Max Stim

LEGS:

Stiff Legged Deadlifts
225 - 15 Max Stim (doubly greulling!)

Leg Extension
180 - 20 Max Stim

Notes:  The MS workouts are much more cardiovascularly challenging than I thought they would be, and re-racking the 405 repeatedly on the shrugs was an all out assault on my hands &amp; forearms.

I'm not quite feeling the enthusiasm for this particular style as I was for my pure strength routine, tho...we'll see how it plays out over the coming weeks.</div>
Yeah, I really didn't feel like MS was very practical in exercises that take quite a bit of energy to re-rack the weights. Squats were the first thing I noticed, as I felt I was spending more energy getting the weight on and off the rack and getting my stance ready for a quality rep.  

As it seems that you have found, I find MS to be most effective for things like chins, dips, and lifts you are lowering the weight to the ground already like DL's.</div>
I agree, GD...but part of the intensity is the constant re-racking, I guess. Of course, you could eliminate a lot of that stress by using more machines, but where's the fun in that?
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Having stuck with MS now for a couple weeks, I have to admit, it's starting to grow on me.
 
Just catching up on your log - 455 deadlift is fantastic. I am also thinking about incorporating some Max Stim into my training in the final 2 weeks. Are there any exercises you are finding do not go well with Max Stim?
 
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(DanOz @ May 15 2007,19:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Just catching up on your log - 455 deadlift is fantastic. I am also thinking about incorporating some Max Stim into my training in the final 2 weeks. Are there any exercises you are finding do not go well with Max Stim?</div>
Hey, Dan.

As to your question about what doesn't go well with MS, it depends what you mean by &quot;goes well&quot;. For example, MS strugs were brutal simply because it's tough to hoist the weight, do the rep, and put the weight back.

By the end, it was a total body effort. The next day, my calves, fingers, wrists, forearms, and traps were bukko sore. Did I end up iso-ing my traps by doing them MS style? Probably not, but it was still a very effective exercise.

The same can be said for MS squats, though I have yet to torture myself with them. That's next week!
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But so far, I feel that MS can indeed give your muscles a fuller, denser look, and can probably be very effective on a mass cycle because you're throwing more weight around than you would otherwise. Progressive resistence at its finest, really.

But if you want all-out strength (as in, new PBs), it may not be the most effective method. When I eventually hit my 465 dead, I'll do it by doing some warm-ups, followed by singles &amp; doubles as I pyramid up to that 465 number. When I train for PBs, I won't be doing 20 reps, that's for sure!
 
SHOULDER / TRICEP DAY

Barbbell Shrugs:

135 - 10
225 - 10
315 - 10
405 - 8
515 - 5 ***PB@515
455 - 8

Weighted Dips:

BW+45 - 2
BW+90 - 2
BW+145 - 2 ***PB@BW+145
BW+90 - 10 (Max Stim)

*Plus ab work
*20 mins cardio

NOTES:Today was a home run, setting PBs on two of my big lifts. I had every intention of doing an MS stim workout, but I just felt it deep in my bones that I had &quot;it&quot; today...plus, I was a little fired up after being told how wrong I was in my approach, so that fueled the fire
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I'm convinced I'm on the road to becoming a purely instinctive trainer. My diet/cardio is pretty unwavering, but I just don't have a place any more, it seems, for rigid, unyielding workout programs. Some days I like training for strength, some days I like to train for a pump, and some days I like doing singles.

In the end, as long as I continue to get stronger and make progress, I'll just go with the flow. I've finally learned to be in tune with my body rather than fight it.
 
Great dipping Slapz.

How did 145 feel? I have only gone as far as 60kgs but I managed 4 good reps and almost a fifth with that. I was a little worried to try any more whilst I was cutting. It already felt like I might split in half at any moment.
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I'm just hoping that repeated use of 60kgs last cycle will have toughened up my tendons, so by the end of this cycle I may try 145 too.

Keep up the good work.
 
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(Lol @ May 16 2007,19:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great dipping Slapz.

How did 145 feel? I have only gone as far as 60kgs but I managed 4 good reps and almost a fifth with that. I was a little worried to try any more whilst I was cutting. It already felt like I might split in half at any moment.  
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 I'm just hoping that repeated use of 60kgs last cycle will have toughened up my tendons, so by the end of this cycle I may try 145 too.

Keep up the good work.</div>
Thanks, LOL!

145 felt surprisingly good on the first rep, but midway through the second, it was a struggle to the finish. You'll have to forgive my math, but is 60kgs the equivalent of 138? I multiplied 60 by 2.3.

I think your approach is very smart, in that you want to shore up your tendons and ligaments to prevent injury. If indeed you are at 138 for 4, 145 is certainly possible for a couple
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As I near the limit of what Mother Nature intended for me, strength-wise, I find that I must go after PBs when everything is in allignment...lots of energy, mentally prepared, maybe a new tune or two on the 'ol I-pod. For me to &quot;plan in advance&quot; when I'm going to try for new PBs is probably not going to work at this point.

I'd really like to see you start a journal...seems we need more of us strength guys to feed off of
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60kgs is approx 132lbs so I'll need to add 6kgs to be just over 145lbs. I reckon I'll get it for one but maybe not the second.

Theoretically, it ought to be a lot easier for me to get it now my weight is down. I was doing 132 for several reps when I weighed 215 and now I'm a good 25lbs lighter I should be able to get at least 155. But it doesn't work like that in reality. Too much strength drop off from the cutting.
 
Too much thinking about the weight when you guys go for the PB's. Your mind is your best friend or enemy; can pull you through or put up a wall.
I accidently jumped 20 lbs. over in my squat progression yesterday by looking at the wrong column (my deads) and nailed four reps when I should have been able to do one or two only. And if I knew I was going for it, I wouldn't think of it as a &quot;weight&quot; as much as just something to do. If I make it, I make it, if not, I don't.
I find that the more you focus on the weight itself, the harder it is to lift. Just DO it.
(shuddup and lift?)  
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Lol, you're one of the smartest guys in here; and have the weight, strength, and build to prove it. Knock off all that negative crap or I'll buy a rowboat and come over and kick your ass.
 
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(Lol @ May 16 2007,21:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Theoretically, it ought to be a lot easier for me to get it now my weight is down. I was doing 132 for several reps when I weighed 215 and now I'm a good 25lbs lighter I should be able to get at least 155. But it doesn't work like that in reality. Too much strength drop off from the cutting.</div>
I managed to tip the tide, and actually gain bukko strength while cutting. I know it's gonna be awhile until your next cut, but when you're ready, I would be more than happy to share what I did &amp; help develop a plan of attack. I'm absolutely convinced that strength loss is not an automatic with cutting, and, in fact, cutting cycles can be a great time to increase strength dramatically
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Too much thinking about the weight when you guys go for the PB's. Your mind is your best friend or enemy; can pull you through or put up a wall.</div>

You're spot on. Trouble is, the number cruncher in me can't stay away from the numbers. Wish I could. I'm always aware of what's on the bar, and how far I am away from my goal. Sometimes it definitely plays against me, but it also helps me pick my spots to &quot;go for it&quot;, like I did the other day.
 
Here's an old trick I use now and then. Don't count your reps. Have someone else count them. Just focus on moving the weight, use any imagery you can devise and ignore the &quot;end&quot; of the set.
If your brain has any limits set up (&quot;I usually fail at rep 7 with this weight&quot;), taking your 'counter' out of it will allow you to blow by it. I've done as many as 3 reps over my &quot;limit&quot; this way.
I'm serious; this works!
 
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(quadancer @ May 17 2007,11:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lol, ...  Knock off all that negative crap or I'll buy a rowboat and come over and kick your ass.</div>
Quad, you know I'm a big fan of negatives! Any time you make it over to Ol' Blighty do pop in for a cuppa.  
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(Slapshotz @ May 18 2007,03:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I managed to tip the tide, and actually gain bukko strength while cutting.</div>

Slapz: Thanks mate. I'll give you a shout next Jan. I find it hard to believe that I can up my strength on a cut. Just keeping it at the same level would be fine by me. Hope the move goes smoothly.
 
Well, all moved in. No workouts, but I think I've more than made up for it with all the hoisting, pulling &amp; pushing I've done over the last 5 days.

I plan on returning to the weights on Friday, and slowly ramping things up again. I have 465 in my sights on the dead.

As far as my next bf measure, that will have to wait until a few weeks after the 29th, I think. My diet over the last 5 days has been really poor. Yesterday was the first day I started eating my normal meals again, and to test bf now would not give the true picture.
 
It's a shame that the move has come at this time when your lifts are going so well - those shrugs &amp; dips are still blowing me away.
 
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(DanOz @ May 24 2007,06:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's a shame that the move has come at this time when your lifts are going so well - those shrugs &amp; dips are still blowing me away.</div>
Hey, thanks Dan! Layoffs suck, but it's just a matter of re-ramping things up, ya know???

Anyhoo, I'm back in the game
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CHEST / BICEPS DAY:

Chest Press Machine: #15 - 20 (Max Stim)

Biceps Dumbbell Curls - 50s - 10, 45s - 10 (Max Stim)

Plus 20 mins cardio

NOTES: Not a bad effort for my first day back. Even though I was off for a whole week, I was pretty exhausted for the first part of the w/o due to left over moving-to-the-new-house fatigue.

I think I'll hit squats tomorrow, and then back &amp; shoulders on Monday. Good 2 be back!
 
LEG DAY

Squats:

135 - 10
185 - 8
225 - 5
275 - 3
315 - 2
335 - 1
225 - 8

Leg Extension:

280 - 5
280 - 5

Stiff Legged Deadlift:

280 - 5  ***PB@280
225 - 5

NOTES:  Okay, first time squatting since 3/29, unless I missed something in my prior log...so close to two months.  That's gotta change, eh?  Was 15 pounds away from PB on squats, but my legs got really rubbery @335, so I stopped there.  Will ramp up to 360 over the next few weeks, God willing.

I wanted a leg PB today, so I loaded up on the stiff legged deads, and nailed a 280 for a few reps, so that was cool
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(DanOz @ May 27 2007,21:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great squatting considering the lay off - you guys motivate me to get better at squatting.</div>
Tks, Dan! Just do it more frequently than I have been
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