Sniggels Log

W/O 5 (W/O 1 in italics) 2 days ago

Squat 85 kg
5,5,5,5
M-Time 1-2 sec between reps, 5-7 sec between racking

Squat 95 kg
5,4,4,4,3
M-Time 1-5s / 5-8s


SLDL 50 kg
10,6,4
M-Time 1s / 5s

SLDL in Smith 57 kg
4,4,4,4,4
M-Time 1-2s / 8s


Calves in Legpress 240 kg
20
M-Time 3-6s

Calves in Legpress 230 kg (lower because last W/O should have been 220, not 240
20
M-Time 5s


Standing Cablecurl 45 kg
20
M-Time 3-6s

Standing Cablecurl 48 kg
20
M-Time 4-7s

----------------------

W/O 6 yesterday

Military Press 31 kg
10,2,2,2,2,2
M-Time 2s / 5s

Military Press 32½ kg (Miscalculated the plates, was going to be 35, discovered after set)
20
M-Time 3-4s


Upright Row 34 kg
20
M-Time 2-3s

Upright Row 38 kg
20
M-Time 3-4s


Dips-Machine 70 kg
20
M-Time 1-2s

Dips-Machine 70 kg
20
M-Time 1-2s


Barbell Curl 30 kg
3,3,3,3,3,3,2
M-Time 1s / 4s

Barbell Curl 33 kg
20
M-Time 3-4s
 
<div>
(DanOz @ May 24 2007,07:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sounds like you are very happy with your progress.</div>
Yes I am, but I am always trying to figure out how to progress better :-p
 
Just curious, have u ever tried really pumping up the weights, but increasing M time to compensate? When doing bench MS, my M time for the last 7 to 8 reps can be as high as 30 seconds.
 
<div>
(Slapshotz @ May 28 2007,12:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Just curious, have u ever tried really pumping up the weights, but increasing M time to compensate?  When doing bench MS, my M time for the last 7 to 8 reps can be as high as 30 seconds.</div>
Yes I have, just wait a few weeks and that will happen  
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I have squatted my 6RM Max for 20 reps using an M-Time of about 30 secs, or something like that.

But I wont do that right now since I want the progressive load over time. It will be fun once i get there though!

Today

W/O 7

Deadlift 102 kg
20
M-Time 5s

Deadlift 114 kg
20
M-Time 5-7s


Hacklift 85 kg
10,5,5
M-Time 5s / 10s

Hacklift 95 kg
10,5,5
M-Time 1-2s / 8s (wow, nice improvement!)


Calves in Legpress 220 kg
20
M-Time 3s

Calves in Legpress 247½ kg
20
M-Time 3-4s


Shrugs 72½ kg
3,3,3,3,3,3,2
M-Time 1s / 3-4s

Shrugs 81 kg
20
M-Time 4-6s

I must add that i am very proud I am sticking to the plan, in spite of the fact that my spare time is severely cut until 9th June.
I am working in another city and going there by train every day. The train leaves at 6:30 am and arrives back home at 6:30 pm. Will be nice to get more sparetime back when I arrive in my new apartment
biggrin.gif
 
W/O 8

Dumbbell Row 25 kg
20
M-Time 1-2s

Dumbbell Row 29 kg
20
M-Time 1-2s (I might have chosen a too low weight)


Bench Press 70 kg
3,3,3,2,2,2,2,2,1
M-Time 2s / 5s

Bench Press 78 kg
20
M-Time 4-9s


Lat Pulldown 45 kg
20
M-Time 1-2s

Lat Pulldown 48 kg
20
M-Time 4


Lying Tricep Extension 30 kg
3,3,3,3,3,2,3
M-Time 0-1s / 4-5s

Lying Tricep Extension 33 kg
20
M-Time 4-7s
 
W/O 9 (yesterday)

Squat 95 kg
5,4,4,4,3
M-Time 1-5s / 5-8s

Squat 105 kg
8,6,6
M-Time 2-3s / 10s
(Wow, what a set! Such great power today!)


SLDL in Smith 57 kg
4,4,4,4,4
M-Time 1-2s / 8s

SLDL in Smith 63 kg
3,3,3,3,3,3,2
M-Time 1-2s / 4-9s
(It feels like the weak link is grip strength here, soon it will hamper my gains, will remember to bring straps next time)


Calves in Legpress 230 kg (lower because last W/O should have been 220, not 240
20
M-Time 5s

Calves in Legpress 252 kg
20
M-Time 3-5s (great improvement, what a successful workout)


Standing Cablecurl 48 kg
20
M-Time 4-7s

Standing Cablecurl 53 kg
15
M-Time 3-5s
This is not working any longer, I cant put on more weights without cheating, I have decided to just train abs non-Max-Stim until I start in a gym who has the equipment I like for ab training.
But on the positive side, What great W/O!

----------------------

W/O 10

Military Press 32½ kg (Miscalculated the plates, was going to be 35, discovered after set)
20
M-Time 3-4s

Military Press 39 kg
20
M-Time 2-6s


Upright Row 38 kg
20
M-Time 3-4s

Upright Row 42 kg
20
M-Time 3-6s
(Heavy)


Dips-Machine 70 kg
20
M-Time 1-2s

Dips-Machine 80 kg
20
M-Time 3-4s


Barbell Curl 33 kg
20
M-Time 3-4s

Barbell Curl 37 kg
20
M-Time 4-9s

After W/O I looked in the mirror and my pecs looked bigger than they have ever done before. It feels this cycle will be very productive, even though its just one muscle group, I am already seeing results in week 3 damnit!  
biggrin.gif
 
W/O 11


Deadlift 114 kg
20
M-Time 5-7s

Deadlift 125 kg
20
M-Time 7-15s
Semi-Heavy


Hacklift 95 kg
10,5,5
M-Time 1-2s / 8s (wow, nice improvement!)

Hacklift 105 kg
5,4,4,7
M-Time 1-4s / 8-15s


Calves in Legpress 247½ kg
20
M-Time 3-4s

Calves in Legpress 270 kg
20
M-Time 3-6s


Shrugs 81 kg
20
M-Time 4-6s

Shrugs 89 kg
20
M-Time 2-4s (Great improvement!)
 
W/O 12

Dumbbell Row 29 kg
20
M-Time 1-2s (I might have chosen a too low weight)

Dumbbell Row 35 kg
20
M-Time 3-5s


Bench Press 78 kg
20
M-Time 4-9s

Bench Press 85 kg
20
M-Time 5-10s


Lat Pulldown 48 kg
20
M-Time 4s

Lat Pulldown 53 kg
20
M-Time 6s


Lying Tricep Extension 33 kg
20
M-Time 4-7s

Lying Tricep Extension 37 kg
9
M-Time 6s
Failure?! I will stay on this weight and increase M-Time to next W/O so that I WILL complete a full set.
 
W/O 13

Squat 105 kg
8,6,6
M-Time 2-3s / 10s
(Wow, what a set! Such great power today!)

Squat 115 kg
20
M-Time 10-15s


SLDL in Smith 63 kg
3,3,3,3,3,3,2
M-Time 1-2s / 4-9s
(It feels like the weak link is grip strength here, soon it will hamper my gains, will remember to bring straps next time)

SLDL in Smith 70 kg (Now with straps!)
20
M-Time 2-4s / 10-15s
(great effort (good form + tension) by me today in this exercise)


Calves in Legpress 252 kg
20
M-Time 3-5s (great improvement, what a successful workout)

Calves in Legpress 280 kg
20
M-Time 3-5s
 
<div>
(DanOz @ Jun. 06 2007,11:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice to get that feeling where you are smashing those lifts. Well done.</div>
Yeah.

I have come to a pause in the cycle. I moved to a new town today and it will take time fo me to settle there, find a new gym and getting internet (at temporary pc atm). So you guys know what I´m up to if I dont update for a while
 
W/O 14

Military Press 39 kg
20
M-Time 2-6s

Military Press 43 kg
5,2,2,2,2,1,1,1,1,1,1,1
M-Time 1-3s / 4-9s


Upright Row 42 kg
20
M-Time 3-6s
(heavy)

Upright Row 46 kg
20
M-Time 3-9s


Dips Machine 80 kg
20
M-Time 3-4s

Dips
20
M-Time 5-10s


Barbell Curl 37 kg
20
M-Time 4-9s

Barbell Curl 40 kg
20
M-Time 5-10s
 
W/O 15

Deadlift 125 kg
20
M-Time 7-15s

Deadlift 140 kg
20
M-Time 5-25s


Hacklift 105 kg
5,4,4,7
M-Time 1-4s / 8-15s

Hacklift 120 kg
10,6,4
M-Time 2-3s / 20s


Calves in Legpress 273½ kg
20
M-Time 3-6s

Calves in Legpress 300 kg
14
M-Time 10s


Shrugs 81 kg
20
M-Time 3-6s

Then the gym closed so no shrugs
 
Once again I am interrupting this cycle.
I feel its too bring to train. Its fun in the beginning but it feels like you are just waiting to get to the heavy weights.
If I had continued, the next week would have been an undulation to lower weights again and I have also been curious to try out Doggcrap method for a few weeks now.
So I stopped Max-Stim and started DC-training.
 
Good luck with the change, Sniggle. Hopefully DC training will be more interesting to you.
 
Thanks. I finally got Internet. Settled down in my new apartment, got my first salary from new job etc...

Have done 6 w/o so far with max-stim. Been gaining weight on purpose. Atm at around 81 kgs (178 pounds) or so, but I have just started.

DC is upper/lower body (sort of), 3 days/week with 1 set, 5 exercises every w/o. But you have 3 different workouts for every muscle group so it takes 6 workouts before you have gone through all of them (2 weeks) but your still training through your whole body in 2 w/o.
Every time I repeat an exercise (2 weeks later) I &quot;must&quot; beat it with higher load or more reps, to make this easier i will make sure I weigh more every 2 weeks.

DC is somewhat HST since it has weight progression and high frequency as some of the basics of the program.
What sets it apart is that it focus heavily on going to failure, 3 times per &quot;set&quot; and therefore using &quot;restpause&quot;.

That was roughly what is going on. I don´t know If I will write my log here of DC-Training. Maybe it could be interesting?

Anyway, the photocompetition I was in 13th may is over and I came in at shared 11th place :-p
I am now allowed to post the pictures.
 
 
<div>
(Sniggel @ Jun. 28 2007,19:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Please dont laugh at my expressions</div>
uh oh...too late!
laugh.gif


Seriously, though, snig...well done! I give anyone credit who has the balls to go out and compete like that...you should be very proud!
smile.gif
 
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