TR's log
- Thread starter TunnelRat
- Start date
TunnelRat
Active Member
Thursday, September 25
Front Squats 5x95, 3x135, 1x185
Squats 10x45, 5x95, 3x135, 1x185, 1x245 PB, 20x200 (ms)
Bench Press 10x45, 5x55, 20x105 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 4x5x70
Standing Calf Raise 20x275 (ms)
Power Shrugs 20x275 (ms)
I interleaved my Front Squats with my squats, using both to warm up. I hit a PB at 245lbs on my back squat. It came up relatively easy. I may have more to go yet there. The Front Squat is starting to get heavy at 185 lbs. For shrugs and standing calf raises needed to use straps (Versa-Grips), and a pretty good M-time.
I have two more workouts to go, at 110% of my 8RM. I confess things are getting heavy, my M-time is getting up past 20 seconds, and my total time in the gym is running well over an hour. I'll be glad when I finish Phase II of this Max-Stim cycle next week. I have no idea how I will survive Phase III.
Front Squats 5x95, 3x135, 1x185
Squats 10x45, 5x95, 3x135, 1x185, 1x245 PB, 20x200 (ms)
Bench Press 10x45, 5x55, 20x105 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 4x5x70
Standing Calf Raise 20x275 (ms)
Power Shrugs 20x275 (ms)
I interleaved my Front Squats with my squats, using both to warm up. I hit a PB at 245lbs on my back squat. It came up relatively easy. I may have more to go yet there. The Front Squat is starting to get heavy at 185 lbs. For shrugs and standing calf raises needed to use straps (Versa-Grips), and a pretty good M-time.
I have two more workouts to go, at 110% of my 8RM. I confess things are getting heavy, my M-time is getting up past 20 seconds, and my total time in the gym is running well over an hour. I'll be glad when I finish Phase II of this Max-Stim cycle next week. I have no idea how I will survive Phase III.
TunnelRat
Active Member
Monday, September 29
Straight Leg Deads 10x95
Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)
Chins 20xBW+30 (ms)
Dips 20xBW+20 (ms)
Tricep Pushdowns (outa time)
EZ-bar Preacher Curls (outa time)
EZ-bar skull crushers (outa time)
I thought the 325 lb deadlift went up fairly easily. I think there's still some more there left for me to do. The hard part was the 20x285...! M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn't...
Chins and dips are starting to get heavy for me. My M-time got up in the range of 20 - 25 seconds for each.
I ran out of time, so I didn't do any of my gingerbread isolation exercises. I was a tired puppy...
Straight Leg Deads 10x95
Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)
Chins 20xBW+30 (ms)
Dips 20xBW+20 (ms)
Tricep Pushdowns (outa time)
EZ-bar Preacher Curls (outa time)
EZ-bar skull crushers (outa time)
I thought the 325 lb deadlift went up fairly easily. I think there's still some more there left for me to do. The hard part was the 20x285...! M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn't...
Chins and dips are starting to get heavy for me. My M-time got up in the range of 20 - 25 seconds for each.
I ran out of time, so I didn't do any of my gingerbread isolation exercises. I was a tired puppy...
<div>
(TunnelRat @ Sep. 30 2008,12:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)
I thought the 325 lb deadlift went up fairly easily. I think there's still some more there left for me to do. The hard part was the 20x285...! M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn't...</div>
That's a great lift TR. Slapz was right. You should be pleased as punch with that. And I think there's more to come too: I mean, 20 x 285 is pretty darn impressive even with 30 sec m-time. That's just plain hard work. Hope your lower back is OK tomorrow.
(TunnelRat @ Sep. 30 2008,12:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)
I thought the 325 lb deadlift went up fairly easily. I think there's still some more there left for me to do. The hard part was the 20x285...! M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn't...</div>
That's a great lift TR. Slapz was right. You should be pleased as punch with that. And I think there's more to come too: I mean, 20 x 285 is pretty darn impressive even with 30 sec m-time. That's just plain hard work. Hope your lower back is OK tomorrow.
TunnelRat
Active Member
Thursday, October 3
Front Squats 5x95, 3x135, 1x185, 1x210 PB
Squats 10x45, 5x95, 3x135, 2x185, 1x260 PB, 20x210 (ms)
Bench Press 10x45, 5x95, 20x110 (ms)
Lying Dumbbell Row 20x75 (ms)
Seated (single-leg) Calf Raise 4x5x75
Standing Calf Raise 20x285 (ms)
Power Shrugs 20x285 (ms)
Once again I intermingled my squats with my front squat while warming up. I hit a new personal best of 260 lbs with my back squat. That was my goal several months ago when I weighed 130 lbs. Today I weigh over 145 lbs, so my PB is not double my current body weight.
I got 210 lbs with my front squat. I suppose that's a PB as well, though to be fair, every heavy front squat is a PB, since I haven't really done them before this cycle.
My bench press is heavy for me at 110 lbs. My shoulder is no longer painful, but I still don't have a lot of strength there. I needed an M-time of nearly 30 seconds right from the get-go.
Calf raises and shrugs were easy.
This workout finishes Phase II of my Max-Stim cycle. The weights today were 110% of my 8RM. Next week I hope to begin Phase III of my Max-Stim program. The weights will start at 75% of my 6RM and increase each workout up to 110% of my 6RM.
Front Squats 5x95, 3x135, 1x185, 1x210 PB
Squats 10x45, 5x95, 3x135, 2x185, 1x260 PB, 20x210 (ms)
Bench Press 10x45, 5x95, 20x110 (ms)
Lying Dumbbell Row 20x75 (ms)
Seated (single-leg) Calf Raise 4x5x75
Standing Calf Raise 20x285 (ms)
Power Shrugs 20x285 (ms)
Once again I intermingled my squats with my front squat while warming up. I hit a new personal best of 260 lbs with my back squat. That was my goal several months ago when I weighed 130 lbs. Today I weigh over 145 lbs, so my PB is not double my current body weight.
I got 210 lbs with my front squat. I suppose that's a PB as well, though to be fair, every heavy front squat is a PB, since I haven't really done them before this cycle.
My bench press is heavy for me at 110 lbs. My shoulder is no longer painful, but I still don't have a lot of strength there. I needed an M-time of nearly 30 seconds right from the get-go.
Calf raises and shrugs were easy.
This workout finishes Phase II of my Max-Stim cycle. The weights today were 110% of my 8RM. Next week I hope to begin Phase III of my Max-Stim program. The weights will start at 75% of my 6RM and increase each workout up to 110% of my 6RM.
TunnelRat
Active Member
Tuesday, October 7
Straight Leg Deads 10x45, 10x95
Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)
Chins 3xBW, 2xBW+10, 2xBW+20, 1xBW+50~, 20xBW+10 (ms)
Dips 3xBW, 2xBW+10, 2xBW+20, 20xBW+10 (ms)
I nailed the 340 lb. deadlift. My legs didn't shake, but I could really feel the effort in the small of my back. At a body weight of 144 lbs, I think the deadlift standards call that an "advanced" lift. Hooo haw!!! Anyhow, I thought it was heavy...
The chin at BW+50 was a little "iffy". It would take an impartial, arms length, disinterested third party, using a video review to determine whether my chin really made it up quite past the bar...
Then I super-super-setted the chins and dips. My M-time varied between 10 and 15 seconds. So I'd count my M-time, do a dip, then do a chin. I figure it cut my gym time significantly to do them together. However, I can chin about 10 lbs. more than I can dip. So the savings in time comes at a cost in load.
Straight Leg Deads 10x45, 10x95
Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)
Chins 3xBW, 2xBW+10, 2xBW+20, 1xBW+50~, 20xBW+10 (ms)
Dips 3xBW, 2xBW+10, 2xBW+20, 20xBW+10 (ms)
I nailed the 340 lb. deadlift. My legs didn't shake, but I could really feel the effort in the small of my back. At a body weight of 144 lbs, I think the deadlift standards call that an "advanced" lift. Hooo haw!!! Anyhow, I thought it was heavy...
The chin at BW+50 was a little "iffy". It would take an impartial, arms length, disinterested third party, using a video review to determine whether my chin really made it up quite past the bar...
Then I super-super-setted the chins and dips. My M-time varied between 10 and 15 seconds. So I'd count my M-time, do a dip, then do a chin. I figure it cut my gym time significantly to do them together. However, I can chin about 10 lbs. more than I can dip. So the savings in time comes at a cost in load.
I
imported_electric
Guest
<div>
(TunnelRat @ Oct. 07 2008,6:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)</div>
Congratulations TR!
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Anyhow, I thought it was heavy...</div>
If you didn't I'd have to call the MIB to go and arrest you or something
(TunnelRat @ Oct. 07 2008,6:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)</div>
Congratulations TR!
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Anyhow, I thought it was heavy...</div>
If you didn't I'd have to call the MIB to go and arrest you or something
TR, great lifting progress as always. Well done that man!
I had a look at the Deadlift Standards on exrx.net (from Ripp's PP book). They show the following:
Body Weight Intermediate Advanced Elite
132 239 342 438
148 269 380 482
At a bw of 144lb, that puts you very close to advanced by these standards which is very cool indeed.
Only about 100lb or so to get to Elite level! TR+MS = monster deads!
I had a look at the Deadlift Standards on exrx.net (from Ripp's PP book). They show the following:
Body Weight Intermediate Advanced Elite
132 239 342 438
148 269 380 482
At a bw of 144lb, that puts you very close to advanced by these standards which is very cool indeed.
Only about 100lb or so to get to Elite level! TR+MS = monster deads!
TunnelRat
Active Member
Monday, October 27
Max-Stim Phase I (again)
RDLs 10x45, 10x95, 5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 20x205 (ms)
Chins BW-10 4x5
Dips BW-20 4x5
Triceps Pushdown 2x10x100
Preacher Curls 2x10x27
Skulls 2x10x37
Okay, I'm back. I just had another of my unplanned SDs. This one lasted for three full weeks. I've been running around, helping out with the presidential election. So my hopes for Phase III are out the window.
I've really enjoyed doing this simplified version of the Max-Stim workout. Even though I've had a lot of starts and stops, with breaks lasting several weeks at a time, yet I've gained weight and added inches to my chest and arms. I've got noticeable lats now, plus I've increased my 1RMs for both squats and deads. I had considered doing a Smolov squat cycle after finishing, but since I didn't really "finish", and since I've had such good results, I thought I'd try another Max-Stim cycle first.
I'm going to try to cut a bit this time around. I've put on some muscle, but I've added a bit of fat with it. On my small frame the fat tends to show up much better than the muscle does...
Max-Stim Phase I (again)
RDLs 10x45, 10x95, 5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 20x205 (ms)
Chins BW-10 4x5
Dips BW-20 4x5
Triceps Pushdown 2x10x100
Preacher Curls 2x10x27
Skulls 2x10x37
Okay, I'm back. I just had another of my unplanned SDs. This one lasted for three full weeks. I've been running around, helping out with the presidential election. So my hopes for Phase III are out the window.
I've really enjoyed doing this simplified version of the Max-Stim workout. Even though I've had a lot of starts and stops, with breaks lasting several weeks at a time, yet I've gained weight and added inches to my chest and arms. I've got noticeable lats now, plus I've increased my 1RMs for both squats and deads. I had considered doing a Smolov squat cycle after finishing, but since I didn't really "finish", and since I've had such good results, I thought I'd try another Max-Stim cycle first.
I'm going to try to cut a bit this time around. I've put on some muscle, but I've added a bit of fat with it. On my small frame the fat tends to show up much better than the muscle does...
TunnelRat
Active Member
Tuesday, October 28
Front Squats 10x45, 10x65, 5x95, 5x135
Squats 10x45, 10x65, 5x95, 2x5x135, 4x5x145
Seated (single-leg) Calf Raise 2x10x50
Standing Calf Raise 4x5x205
Power Shrugs 20x205 (ms)
Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x120, 2x10x65
Lying Dumbbell Row 4x5x50
It's funny -- starting a new cycle after a three week SD. The weights are light and I feel like a weeny even recording them. Yet the workout kicked my butt. I think that SD thingy really works if you give it enough time.
While I was warming up for my work set, I benched 120 lbs. That's the most I've tried to put up in over a year. My shoulder is still a little weak, but the weight went up easily enough. I may try 125 next time.
Front Squats 10x45, 10x65, 5x95, 5x135
Squats 10x45, 10x65, 5x95, 2x5x135, 4x5x145
Seated (single-leg) Calf Raise 2x10x50
Standing Calf Raise 4x5x205
Power Shrugs 20x205 (ms)
Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x120, 2x10x65
Lying Dumbbell Row 4x5x50
It's funny -- starting a new cycle after a three week SD. The weights are light and I feel like a weeny even recording them. Yet the workout kicked my butt. I think that SD thingy really works if you give it enough time.
While I was warming up for my work set, I benched 120 lbs. That's the most I've tried to put up in over a year. My shoulder is still a little weak, but the weight went up easily enough. I may try 125 next time.
TunnelRat
Active Member
Thursday, October 30
RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 1x275, 20x215 (ms)
Chins BW-10 4x5
Dips BW-10 4x5
Triceps Pushdown 2x10x110
Preacher Curls 2x10x32
Skulls 2x10x42
Wow, there was some guy in the gym today doing squats (it is only rarely that I see anybody squatting). Anyhow, he had 365 lbs on the bar, and was doing multiple sets of 12 and 15 reps! He wasn't going below parallel, but it reminded me of the guy doing heavy bench press partials. He would do partial squats as fast as I could count. Whooo!
Everything felt heavy to me today. After my deadlifts, I had to cluster the second set of pretty much everything.
Dag, it hasn't even gotten heavy yet! Apparently, my SD worked better than anticipated.
RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 1x275, 20x215 (ms)
Chins BW-10 4x5
Dips BW-10 4x5
Triceps Pushdown 2x10x110
Preacher Curls 2x10x32
Skulls 2x10x42
Wow, there was some guy in the gym today doing squats (it is only rarely that I see anybody squatting). Anyhow, he had 365 lbs on the bar, and was doing multiple sets of 12 and 15 reps! He wasn't going below parallel, but it reminded me of the guy doing heavy bench press partials. He would do partial squats as fast as I could count. Whooo!
Everything felt heavy to me today. After my deadlifts, I had to cluster the second set of pretty much everything.
Dag, it hasn't even gotten heavy yet! Apparently, my SD worked better than anticipated.
TunnelRat
Active Member
Friday, October 31
Front Squats 10x45, 10x95, 5x135, 1x185
Squats 10x45, 10x95, 5x135, 3x185, 4x5x155
Seated (single-leg) Calf Raise 2x10x60
Standing Calf Raise 20x215(ms)
Power Shrugs 20x215 (ms)
Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x125, 4x5x70
Lying Dumbbell Row 20x55 (ms)
Rack Pulls 4x365
For whatever reason I was tired today. I planned to front squat 185 lbs three times, but once was plenty...!
My shoulder seems better -- I benched 125 lbs for the first time in over a year.
I tried a few rack pulls at the end. 365 lbs went up 4 times, but not the fifth time. My grip gave out. I'm gonna need straps to lift that heavy.
Front Squats 10x45, 10x95, 5x135, 1x185
Squats 10x45, 10x95, 5x135, 3x185, 4x5x155
Seated (single-leg) Calf Raise 2x10x60
Standing Calf Raise 20x215(ms)
Power Shrugs 20x215 (ms)
Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x125, 4x5x70
Lying Dumbbell Row 20x55 (ms)
Rack Pulls 4x365
For whatever reason I was tired today. I planned to front squat 185 lbs three times, but once was plenty...!
My shoulder seems better -- I benched 125 lbs for the first time in over a year.
I tried a few rack pulls at the end. 365 lbs went up 4 times, but not the fifth time. My grip gave out. I'm gonna need straps to lift that heavy.
TunnelRat
Active Member
Monday, November 3
RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 1x295, 20x225 (ms)
Chins BW-5 4x5
Dips BW-5 4x5
Triceps Pushdown 4x5x120
Preacher Curls 2x10x37
Skulls 2x10x47
The 295 lb. deadlift was heavy! Dag, that SD thingy really works! I got the bar about an inch off the floor when all the warning bells went off: Abort! Abort! Too Heavy! You're never gonna get this up, etc. Of course, I knew I could lift it, so I stayed with it and the bar went up finally. There must be a reset button somewhere in my CNS. If I don't handle heavy weights for a while, the big lifts seem to get harder again.
RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 1x295, 20x225 (ms)
Chins BW-5 4x5
Dips BW-5 4x5
Triceps Pushdown 4x5x120
Preacher Curls 2x10x37
Skulls 2x10x47
The 295 lb. deadlift was heavy! Dag, that SD thingy really works! I got the bar about an inch off the floor when all the warning bells went off: Abort! Abort! Too Heavy! You're never gonna get this up, etc. Of course, I knew I could lift it, so I stayed with it and the bar went up finally. There must be a reset button somewhere in my CNS. If I don't handle heavy weights for a while, the big lifts seem to get harder again.
<div>
(TunnelRat @ Nov. 03 2008,10:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">There must be a reset button somewhere in my CNS. If I don't handle heavy weights for a while, the big lifts seem to get harder again.</div>
Tell me about it!
I am pretty worried that when I get back into deadlifting I won't even be able to lift my previous 15RM for a single!
(I hope I'm joking.)
(TunnelRat @ Nov. 03 2008,10:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">There must be a reset button somewhere in my CNS. If I don't handle heavy weights for a while, the big lifts seem to get harder again.</div>
Tell me about it!
I am pretty worried that when I get back into deadlifting I won't even be able to lift my previous 15RM for a single!
(I hope I'm joking.)