Age: 17
Height: 6'0"
Weight: 185 pounds
Body Fat Percentage: ~ 10%

In this journal I will document my journey for the next few months following the Smolov Squat Program. I will be basing my percentages off of a 365 pound projected full squat max. I full squatted 365 back in August, but due to football I am not quite there as of right now.

It's going to be brutal but now I think I'm just beginning to come to grips with what I'm up against. I've been looking at trying the program for awhile now and figured this is a good time. I have a good four-five month break before track starts up again.

I used to look at Smolov and shrug. Sure, it looks very challenging, but really how hard can it be?

In case you got all starry eyed and bushy tailed having read the title beware that you cannot get something for nothing. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade.
Every day is a Halloween during the next four weeks.
Abandon hope all ye' who enter here." The inscription on the gates of hell in Dante's Inferno could be applied to the four- week base cycle without a shade of exaggeration.

High School Sports

Varsity Track - 100 and 200 meter dash (lettered)
Varsity Football - Left Tackle and Defensive End (lettered)

Goals
*By June 1, 2009

Overhead Press: 200 lbs.
Full Squat: 455 lbs.
Conventional Deadlift: 500 lbs.

Current Supplements

Multi-Vitamin Tablet
Fish Oil Capsules
100% ON Whey Protein Powder
100% ON Egg Protein Powder
L-Glutamine

Notes

*I've really cleaned up my diet now that football is over. I've cut out all refined sugar besides a little low-sugar juice that I add my Glutamine to during my training sessions.
*I'm also taking sleep a lot more seriously now that I'll be doing Smolov. The goal is to get 8.5 hours per night.
*Ice baths are taken after every training session. I probably wouldn't make it through this program without them.

Notation

I will follow the same template as my last log, where I'll make a post of the week ahead, and later edit each completed day. All exercises will be followed by the notation of Sets x Reps @ Weight. All dumbbell exercises (DB) will be followed by the notation Sets x Reps @ Weight, with weight meaning the single dumbbell weight. For example, 70 pound dumbbells would be listed as @70 instead of @140.

ME: Lift a maximal load, which is known as the Maximal Effort Method.
DE: Lift a submaximal load as explosively as possible, which is known as the Dynamic Effort Method.
RE: Lift a submaximal load to failure, which is known as the Repeated Effort Method.

"Indicator Exercises"
1. Military Press
2. Pull-Ups
3. Full Squat (obviously)
4. Glute-Ham Raise

“Indicator” exercises are basically your “money” exercises; they are going to tell you whether or not your program is working.

Introductory Microcycle - 2 Weeks

Week 1 at November 16, 2008
High School (Junior Year)

Sunday (7:15 PM)

Full Squat: 1x5@135, 1x5@185, 3x8@220, 1x5@235, 2x2@250, 1x1@270
Reverse Hypers for back prehab
Glute-Ham Raise w/ Purple Band: 3x10

*I was incredibly sore after all of the squatting. I'm usually a low volume squatter and this just destroyed my entire lower body. I could barely walk up the stairs afterwards. At the moment, I don't have a great base of training like I have had in the past - due to football - and that may have had something to do with the soreness.

*I took an ice bath and should be ready to go for tomorrow. Brutal.

Monday (7:15 PM)

Full Squat: 1x4@135, 1x4@185, 3x8@220, 1x5@235, 2x2@250, 1x1@270

*Surprisingly, not even close to as bad as the previous day. I was definitely sore, but I actually felt really good. Tomorrow gets even tougher though.

Tuesday (7:15 PM)

Full Squat: 1x4@135, 1x4@185, 1x2@225, 4x5@255, 1x3@275, 2x2@290, 1x1@315, 1x1@330
Reverse Hypers for back prehab

*Maybe not the smartest decision in the world, but I changed my percentages for this evenings training session to be based on a max squat of 365 instead of 335. I was feeling good and I don't want to look back. After all, I did squat 365 back in August and the program calls for you to base your percentages on your raw squat before the layoff. I'll stick with 365 from here on, don't worry Zen.
*I get a nice three days off from being under the bar. I think I'll just do a ME upper on Friday and a ton of hanging core work.

Wednesday

Thursday

Reverse Hypers for prehab
Hanging Core Work

Friday (8:00 PM)

Power Cleans: worked up to 1x215 (horrible form)
High Pulls: 4x5@185
DB Shoulder Press: 2x10@45s, 1x5@45s
Bent-Over Row: 3x9@185
Purple Band Pull-Aparts: 3x10
Blue Band Face Pulls: 3x15

*I need to get my bent row strength back. That felt pretty weak and I used too much momentum.

Saturday

Dips: 2x10@bw, 1x7@bw, 1x5@bw
Hanging Core Work

:spaz:

nice title!! good luck not crying like a baby. :D

:spaz:

nice title!! good luck not crying like a baby. :D
The title came from my favorite song "Face the Pain" by Stemm.

I think as long as I'm smart about my nutrition and sleeping habits, I will be alright.

This should be an excellent read, Pete. :nod:

Good Luck with Smolov - I'm sure that if you can stay injury free you'll make monster gains

I'm looking forward to this one Pete!:tu:

Best wishes Pete. I'm looking forward to following along!

This should be an excellent read, Pete. :nod:
Good Luck with Somolov - I'm sure that if you can stay injury free you'll make monster gains
I'm looking forward to this one Pete!:tu:
Best wishes Pete. I'm looking forward to following along!
Thanks guys.

Yes, staying injury free will be the key for me.

Check out tonight's training session. I updated the second post above.

Hey man good luck running this, take care of your hips, ice baths, hot baths, some contrast stuff works, salt baths etc. My only recommendation is if you feel an injury coming on, don't fight through it. Good luck

I'll stick with 365 from here on, don't worry Zen.

I see you are off to the good start. I expect you will get some serious progress with the Smolov.

Hey man good luck running this, take care of your hips, ice baths, hot baths, some contrast stuff works, salt baths etc. My only recommendation is if you feel an injury coming on, don't fight through it. Good luck
I'll definitely be taking a ton of ice baths followed by hot showers. I think the contrast stuff works pretty well.
I see you are off to the good start. I expect you will get some serious progress with the Smolov.
It's still only the microcycle. The real challenge is the base cycle in two weeks. 10x3@310!!!:eek:

Introductory Microcycle - 2 Weeks

Week 2 at November 23, 2008
High School (Junior Year)

Sunday

Monday (7:15 PM)

Full Squat: 1x3@135, 1x3@185, 1x3@225, 3x9@255, 1x3@280, 1x5@300

*I was pleasantly surprised by my leg strength. My legs felt like springs. I can't believe the way things are progressing even if it has only been one week.

*The 3x9@255 was a nice confidence booster because the first day of next week's base cycle calls for 4x9@255. The program doesn't completely specify what to do during the second week of the intro cycle. It just states to work with 80-85% of your max, so everything's pretty random, whatever I feel like.

Tuesday

Wednesday (8:00 PM)

Full Squat: 1x5@135, 1x4@185, 1x3@225, 1x3@255, 4x7@275

*I'm now sporting some massive (note the sarcasm) 14.5 inch guns - measured cold - due to football with no direct arm work.

Thursday

Bench Press: 1x4@95+chains, 1x4@115+chains, 1x5@135, 2x8@185, 1x6@185 (no bouncing)
High Pulls from floor: 1x5@135, 4x5@185
Bent-Over Rows: 3x9@185
DB Shoulder Press: 1x11@45s, 2x8@45s
Purple Band Pull-Aparts
Blue Band Face Pulls
Russian Twist type standing thing with a barbell for torso strength

*I'm working on a big yoke (traps, shoulders, upper back).

Friday (7:15 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@225, 1x2@280, 1x5@310

Intro-Cycle = DONE

Saturday

*I was pleasantly surprised by my leg strength. My legs felt like springs. I can't believe the way things are progressing even if it has only been one week.

that's awesome news pete :tucool:

may ur legs feel like springs for weeks to come. :lol:

that's awesome news pete :tucool:

may ur legs feel like springs for weeks to come. :lol:
Thanks. In about three weeks I have to squat 10x3@340 and 7x5@320. If all goes well, I will be squatting a 1RM of 400-415 in a little over four weeks.

I received an adjustment today. The chiropractor told me I have some bulging discs between C3 and C4. It's probably from football, but he said it's good we diagnosed it early.

I received an adjustment today. The chiropractor told me I have some bulging discs between C3 and C4. It's probably from football, but he said it's good we diagnosed it early.

Did you go because you were in pain?

Now that it's been diagnosed what is his directive going forward to make sure that it doesn't become a bigger issue?

Did you go because you were in pain?

Now that it's been diagnosed what is his directive going forward to make sure that it doesn't become a bigger issue?
Last week something was feeling off in my right scapula area, so I wanted to get it checked out.

I have to go back in Friday, but I'm not real sure of the long-term at the moment. I think I just have to go in every so often to get things adjusted until it sets in place permanently. Those adjustments are rather interesting with the numerous popping noises.

The x-rays show that my spine begins curving left at C4. The good news is that it can't be too serious because he said I can squat tonight.

He also pointed out that I have almost no reflexes...

Happy Turkey Day Pete! Good luck I'll be following your journal here.

He also pointed out that I have almost no reflexes...

:confused: why is that??

hope you and ur family had a great thanksgiving pete!!!

Happy Turkey Day Pete! Good luck I'll be following your journal here.
Thanks Jason.
:confused: why is that??

hope you and ur family had a great thanksgiving pete!!!
I guess I didn't even flinch when he was administering some sort of reflex testing thing on my arms. He jokingly asked me if I was alive.

I guess I didn't even flinch when he was administering some sort of reflex testing thing on my arms. He jokingly asked me if I was alive.

how weird. any theories as to why???

how weird. any theories as to why???
Genetics?

Genetics?

how interesting!! i wonder if that effects any other areas of ur life. so has ur mom gotten over you not playing basketball yet??

Last week something was feeling off in my right scapula area, so I wanted to get it checked out.

I have to go back in Friday, but I'm not real sure of the long-term at the moment. I think I just have to go in every so often to get things adjusted until it sets in place permanently. Those adjustments are rather interesting with the numerous popping noises.

The x-rays show that my spine begins curving left at C4. The good news is that it can't be too serious because he said I can squat tonight.

He also pointed out that I have almost no reflexes...


I also have a weird feeling in my right scapula area on a off. I am pretty sure I pulled something a few months ago, but ever since, it's felt a little funny. Hmmmm.

Anywho, good luck with the program Pete. I'll be sure to follow along

Hey Pete, just a suggestion. You might want to take a few tape measurements (at least your quads) and check your growth over the next 12-13 weeks. I'd be very interested to see how you gain in that aspect.

how interesting!! i wonder if that effects any other areas of ur life. so has ur mom gotten over you not playing basketball yet??
I'm sure it does.

For the most part she's gotten over it. One of the best decisions I ever made, I can tell you that.
I also have a weird feeling in my right scapula area on a off. I am pretty sure I pulled something a few months ago, but ever since, it's felt a little funny. Hmmmm.

Anywho, good luck with the program Pete. I'll be sure to follow along
I could feel it wasn't just a pull. There were some spasms coming from the spine and sure enough, we went in, and stuff was off up in the cervical region.
Hey Pete, just a suggestion. You might want to take a few tape measurements (at least your quads) and check your growth over the next 12-13 weeks. I'd be very interested to see how you gain in that aspect.
Sure. A little late now, but that's ok.

Thighs measured below butt = 26"

Base Mesocycle - Duration = 4 Weeks

Week 3 at November 30, 2008
High School (Junior Year)

Sunday (7:15 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@225, 4x9@260

*Everything felt good. I took an ice bath followed by a hot bath and shower afterwards to reduce the soreness.

Monday

Tuesday (8:00 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@235, 5x7@280

*This was surprisingly very easy.

Wednesday

Thursday (7:15 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@225, 1x2@275, 7x5@300

*Very challenging tonight. I'm happy with where I'm at right now. 7x5@300 is very encouraging.

Friday

Full Squat: 9x3@315, 1x6@315

*Cake...No joke, this was ridiculously easy. My plan was to just chill out mentally for the first seven sets and than go balls to the wall on the last three, but I didn't need to. I never once got mentally fatigued. If you don't understand what I mean, listen up. Yesterday for example, by the end of the fifth set, my nervous system was getting really taxed. Nothing left, you know? Yesterday was just so much harder. Today, I never once had to psyche myself up, except for that last set. I was feeling so good I figured why not go for max reps.

*My right glute is pretty tight. I should be all right if I foam roll it and take an ice bath in a little while.

Saturday

Full Squat: 1x4@135, 1x4@185, 1x3@225, 4x9@260

*Everything felt good. I took an ice bath followed by a hot bath and shower afterwards to reduce the soreness.



u are one tough dude to handle those ice baths! how are you taking them?? at a school gym or do you have something set up at home??

u are one tough dude to handle those ice baths! how are you taking them?? at a school gym or do you have something set up at home??
They aren't too bad after you start to numb up. The first minute is pretty brutal though.

I just fill my tub with the coldest water possible and then poor a ton of ice cubes in. Everything up to the thoracic region of my back gets submerged. I don't really need to do it for upper body because that area really never gets sore.

They aren't too bad after you start to numb up. The first minute is pretty brutal though.

I just fill my tub with the coldest water possible and then poor a ton of ice cubes in. Everything up to the thoracic region of my back gets submerged. I don't really need to do it for upper body because that area really never gets sore.

yeah i can imagine that first few seconds are INSANE. i have a hard time getting in the ocean anymore.... much less an ice bath!!

ur definitely mastering the mental toughness thing. :tucool:

yeah i can imagine that first few seconds are INSANE. i have a hard time getting in the ocean anymore.... much less an ice bath!!

ur definitely mastering the mental toughness thing. :tucool:

It's not that bad. I like how you edited for grammar yet still didn't capitalize anything ;)

It's not that bad. I like how you edited for grammar yet still didn't capitalize anything ;)

well it just makes me cringe to read "seconds is". i tend to type how i talk and sometimes i speak with horrible grammar i guess. i will never capitalize. my left side shift button is busted off. i hate the right one.

It's not that bad.
Yeah, the hardest part is convincing your body to get in. I still say the first minute is pretty darn tough though.

5x7@280 DONE (easy)

7x5@300 DONE

*Very tough. At this point, I feel as though I could PR around 380 if I chose to. We shall see where I'm at in three more weeks.

7x5@300 DONE

*Very tough. At this point, I feel as though I could PR around 380 if I chose to. We shall see where I'm at in three more weeks.
Ice that shit! :spaz:

Impressive squatting, Pete. :claplow:

Ice that shit! :spaz:

Impressive squatting, Pete. :claplow:
Thanks Adam.

Actually, I'm planning on jumping into the tub (for an ice bath) pretty soon. I need to be prepared to go again tomorrow. 10x3@315 is going to be ridiculous.

Thanks Adam.

Actually, I'm planning on jumping into the tub (for an ice bath) pretty soon. I need to be prepared to go again tomorrow. 10x3@315 is going to be ridiculous.

The first 10x3 workout is the worst

Reading about your ice baths is making me shiver. I hate cold water. :lol:

Good luck with your squats today!

The first 10x3 workout is the worst
I'll get to find out in another 2-3 hours.

I remember you previously mentioning how much Smolov helped your deadlift. How much did Smolov add on to your deadlift?
Reading about your ice baths is making me shiver. I hate cold water. :lol:

Good luck with your squats today!
Thanks Seltzer.

They are definitely worth it for recover purposes. You should give one a try sometime. 3-4 minutes in and out, that's all it takes.

Have a good weekend Pete!

darn i was hoping this was going to be the report on the 10 x 3. guess i'll have to check in later to feel ur pain!!

do you jump in a hot shower after the ice bath or just let the cold subside??

I'll get to find out in another 2-3 hours.

I remember you previously mentioning how much Smolov helped your deadlift. How much did Smolov add on to your deadlift?


I did more of a low bar pl style smolov, but it was ~50 lbs if I remember right

Have a good weekend Pete!
Thanks Jason. Will do.:nod:
darn i was hoping this was going to be the report on the 10 x 3. guess i'll have to check in later to feel ur pain!!

do you jump in a hot shower after the ice bath or just let the cold subside??
Here it is.

9x3@315
1x6@315

Cake...No joke, this was ridiculously easy. My plan was to just chill out mentally for the first seven sets and than go balls to the wall on the last three, but I didn't need to. I never once got mentally fatigued. If you don't understand what I mean, listen up. Yesterday for example, by the end of the fifth set, my nervous system was getting really taxed. Nothing left, you know? Yesterday was just so much harder. Today, I never once had to psyche myself up, except for that last set. I was feeling so good I figured why not go for max reps.:tu:

*My right glute is pretty tight. I should be all right if I foam roll it and take an ice bath in a little while.
I did more of a low bar pl style smolov, but it was ~50 lbs if I remember right
I'm using a stance slightly wider than shoulder width, toes slightly pointed out, below parallel depth.

I look forward to seeing the progress I've made on the deadlift. If I can make it through the intense cycle, who knows what it will be at.

Sounds like your weight is light but keep going don't up it.

:bow:

man pete. took the last one for 6!!! damn!

bet ur stoked ur not playing basketball after that!

Sounds like your weight is light but keep going don't up it.
Next week calls for 7x5@320! and 10x3@335!
:bow:

man pete. took the last one for 6!!! damn!

bet ur stoked ur not playing basketball after that!
Yeah, six reps on the tenth set isn't too bad. I'm guesstimating I could have done 8-9 reps at 315 if I was fresh.

Nice work Pete :tu:

Reading your journal makes me wanna do a smolov sometime. What's this you mention about squatting 1/5x your weight before you start? I guess it doesn't really matter since I can rep 1.5x my body weight no prob really. Just curious, because I either read over it, or it wasn't in the smolov article I read.

Nice work Pete :tu:

Reading your journal makes me wanna do a smolov sometime. What's this you mention about squatting 1/5x your weight before you start? I guess it doesn't really matter since I can rep 1.5x my body weight no prob really. Just curious, because I either read over it, or it wasn't in the smolov article I read.
I don't think I follow???

I don't think I follow???

I was saying you mentioned something along the lines of "once you can squat 1.5x your weight, you can try a smolov." I was just asking where did you see that and was it talking about 1RM or what. I then said, I guess either way, it wouldn't matter in may case because I can rep 1.5x my body weight.

And nice work was referring to you crushing that 10x3.

Sorry, if that wasn't very clear before, ha

I was saying you mentioned something along the lines of "once you can squat 1.5x your weight, you can try a smolov." I was just asking where did you see that and was it talking about 1RM or what. I then said, I guess either way, it wouldn't matter in may case because I can rep 1.5x my body weight.
I think it might have been Big_D that said that. The issue there is that, if you can't squat 1.5x bodyweight, you clearly haven't spent enough time under the barbell to warrant the use of a program like Smolov.

Also, I've read that the fixed weight increments of the original program (+10, +15 kg) are really based off having a max upwards of 200 kg, so, if you run the program as is with a much lower maximum, you're expending much more effort than intended, running yourself down when you'd almost certainly see gains that are just as good at a scaled intensity (i.e. +5%, +7.5%). For example, with the fixed increments, at 200 kg, the third week looks something like 77.5%x9x4, 82.5%x7x5, 87.5%x5x7, 92.5%x3x10. Whereas, at say a maximum of 130 kg, the third week looks like 81.5%x9x4, 86.5%x7x5, 91.5%x5x7, 96.5%x3x10, which is a pretty significant difference. So, that's another reason why not being able to squat 1.5x BW (unless you weigh at least say 250 lbs) and running the program off the fixed increments is a potentially bad idea. This is certainly why, without modification, there seems to be a very high failure rate among individuals with low starting maximums and a higher rate of injury at low to middle strength levels.*

*These assertions are not scientifically rigorous.

I think it might have been Big_D that said that. The issue there is that, if you can't squat 1.5x bodyweight, you clearly haven't spent enough time under the barbell to warrant the use of a program like Smolov.

Also, I've read that the fixed weight increments of the original program (+10, +15 kg) are really based off having a max upwards of 200 kg, so, if you run the program as is with a much lower maximum, you're expending much more effort than intended, running yourself down when you'd almost certainly see gains that are just as good at a scaled intensity (i.e. +5%, +7.5%). For example, with the fixed increments, at 200 kg, the third week looks something like 77.5%x9x4, 82.5%x7x5, 87.5%x5x7, 92.5%x3x10. Whereas, at say a maximum of 130 kg, the third week looks like 81.5%x9x4, 86.5%x7x5, 91.5%x5x7, 96.5%x3x10, which is a pretty significant difference. So, that's another reason why not being able to squat 1.5x BW (unless you weigh at least say 250 lbs) and running the program off the fixed increments is a potentially bad idea. This is certainly why, without modification, there's a very high failure rate among individuals with low starting maximums and there seems to be a higher rate of injury at low to middle strength levels.*

*These assertions are not scientifically rigorous.

Maybe it was something I read that Big_D said and thanks for that. I understand what you are saying and will keep that in mind when/if I try a smolov. Thanks for the help, as always.

Maybe it was something I read that Big_D said and thanks for that. I understand what you are saying and will keep that in mind when/if I try a smolov. Thanks for the help, as always.
In this thread, Dave stated that you should have three years of training experience if that's what you're talking about. I never mentioned anything like that.

http://forums.johnstonefitness.com/showthread.php?t=44809&highlight=smolov

Anyways, I'm going to hold off on Smolov until tomorrow. Today, I did an upper body training session instead. I would have done it Saturday, but I had to work for three hours in the morning, then ring the bell for the Salvation Army, and then go to church for six hours for some Christmas shows.

Base Mesocyle - Duration: 4 Weeks

Week 4 at December 7, 2008
High School (Junior Year)

Sunday

Push Press: 4x8@135
Bodyweight Pull-Ups: 11, 8, 7, 6
Bent-Over Rows: 1x8@135, 4x8@195
Bodyweight Dips: 2x10, 2x7

Monday (7:50 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@235, 4x9@280

*This training session was extremely tough. I saw stars a few times.
*I'll have to tack another week onto the base mesocycle because this week isn't going to be a full week. I have to give blood on Thursday, so I won't be able to lift for a few days.

Tuesday

Shrugs, Face Pulls, and Band Pull-Aparts

Wednesday (7:15 PM)

Full Squat: 3x7@300, 2x6@300

Thursday

Gave Blood - No training

Friday (8:00 PM)

DB Bench Press: 1x8@80s, 2x5@80s
Plyometric Pushups: 8, 5 (shoulder discomfort, so I stopped)
Bent-Over Rows: 4x8@195
Purple Band Pull-Aparts: 3x10
Blue Band Face Pulls: 3x12
Weighted Dips: 1x5@25, 2x4@25

*I'm right around as strong as I've ever been on db benching, bent-over rows, etc.

Saturday

so I won't be able to lift for a few days.


I lifted the day after giving blood no prob, just had a couple steaks.

I lifted the day after giving blood no prob, just had a couple steaks.
I'd still have to miss a day of squatting. I'm going to add in another week.

Full Squat: 3x7@300, 2x6@300

*I knew I wasn't going to get anymore than 6 reps on those last two sets. I mean, it was max effort and I didn't want to risk injury.

I got a message from Adam (Betastas) today and he said:

I hurt my back decently in May, I think it was. Stopped me from lifting anything appreciable, upper or lower, for a good month. I've been lifting on and off since Sept. I have no urge to powerlift and I'm definitely getting out of that sort of training. I speculate that I might start up some regular lifting in the new year, but frankly I just don't care that much about weights anymore, which is also why I don't bother going on JSF.
He seems to be in good spirits though, so it sounds as though things are going all right for him. Sometimes live steers you in other directions and your interests change.

Full Squat: 3x7@300, 2x6@300

*I knew I wasn't going to get anymore than 6 reps on those last two sets. I mean, it was max effort and I didn't want to risk injury.


good choice. ur doing great!!


I got a message from Adam (Betastas) today and he said:


He seems to be in good spirits though, so it sounds as though things are going all right for him. Sometimes live steers you in other directions and your interests change.

:cry::cry::cry:

but i'm glad to hear he's doing well!! :tucool:

Full Squat: 3x7@300, 2x6@300

*I knew I wasn't going to get anymore than 6 reps on those last two sets. I mean, it was max effort and I didn't want to risk injury.
Could have tried to dig real deep and finish with a double. :spaz: :cry: Nice squatting, Pete. :tucool:

// relaxes in armchair

good choice. ur doing great!!

:cry::cry::cry:

but i'm glad to hear he's doing well!! :tucool:
You should feel honored. His last post was in your journal.
Could have tried to dig real deep and finish with a double. :spaz: :cry: Nice squatting, Pete. :tucool:
I could have gotten a double but it seemed pretty pointless at that point. I even might have had enough for another rep on that last set. I just didn't want to risk tearing an erector.
// relaxes in armchair
Armchairs...:dreamy:

Base Mesocyle - Duration: 4 Weeks

Week 5 at December 14, 2008
High School (Junior Year)

Sunday (6:00 PM)

Full Squat: 1x4@135, 1x4@185, 1x3@235, 4x9@280

*The right side of my back is pretty sore. Ice bath later for sure. Last week of school. Nothing else to say.

Reverse Hypers

Monday

Hanging Windshield Wipers: 5x10
Reverse Hypers

Tuesday (7:00 PM)

Full Squat: 5x7@300

*I couldn't quite complete this last week due to just not being "mentally ready", but I finished it off tonight. Thursday will be 7x5@320 and then 10x3@335.

*I can't wait to test my 1RM in two weeks. I'm feeling good about my chances of advancing over 400+ in the squat department. I'm also considering waiting another extra week before starting the intense mesocycle to test my 1RM in my deadlift. Can you say 500?

Wednesday (7:00 PM)

Push Press: 3x6@155, 1x4@155
DB Bench Press: 3x6@80s
Pendlay Row: 4x8@205
Rear-Delt Flyes: 4x8@30s
Dips: 11, 7, 2x4

Thursday (7:00 PM)

Full Squat: 7x5@320

*Crushed this weight.

Friday (7:00 PM)

9x3@335 + 1x2@335 DONE

*I wasn't going to be able to finish that last set out, so I stopped at two reps.

Saturday

I think I may do the first 3 weeks of the base mesocycle over break, as an excuse to eat as much as possible, and because my squat is weak right now.

I think I may do the first 3 weeks of the base mesocycle over break, as an excuse to eat as much as possible, and because my squat is weak right now.
Weak in comparison to who?:)

Yeah, my bodyfat is a little higher than usual right now; hovering around 10% with my weight at 195-200. I'm probably going to do a mini-cut before track season and try to get down to ~7% at about 185 pounds. I'm seriously considering using my forty-yard dash stance this season instead of using blocks. For me, it's just so much more effective and I can drive out much lower. It's going to look ridiculous though, but whatever.

Weak in comparison to who?:)

Yeah, my bodyfat is a little higher than usual right now; hovering around 10% with my weight at 195-200. I'm probably going to do a mini-cut before track season and try to get down to ~7% at about 185 pounds. I'm seriously considering using my forty-yard dash stance this season instead of using blocks. For me, it's just so much more effective and I can drive out much lower. It's going to look ridiculous though, but whatever.
You can only compare yourself to yourself, unless you compete in lifting.

Hahaha just figure out your blocks dude, much easier:lol:. We had a guy do the 3 point stance in the 400, but the 100? Naaaa

my squat is weak right now.

:rolleyes:

Pete, my subscription expired over the weekend...
I made my PM box overflow....

I have it fixed now, so go ahead and retry the PM...

Sorry 'bout that.

5x7@300 tonight DONE followed by some pull-ups/push-ups and hanging core work

*I couldn't quite complete this last week due to just not being "mentally ready", but I finished it off tonight. Thursday will be 7x5@320 and then 10x3@335.:scared:

*I can't wait to test my 1RM in two weeks. I'm feeling good about my chances of advancing over 400+ in the squat department. I'm also considering waiting another extra week before starting the intense mesocycle to test my 1RM in my deadlift. Can you say 500?

Has anybody else seen this (look below)? Awesome.

:zen:

Has anybody else seen this (look below)? Awesome.

:zen:

Is that Zen? lol

Edit** I just saw the little code for the smiley. :zen: haha

5x7@300 tonight DONE followed by some pull-ups/push-ups and hanging core work

*I couldn't quite complete this last week due to just not being "mentally ready", but I finished it off tonight. Thursday will be 7x5@320 and then 10x3@335.:scared:

*I can't wait to test my 1RM in two weeks. I'm feeling good about my chances of advancing over 400+ in the squat department. I'm also considering waiting another extra week before starting the intense mesocycle to test my 1RM in my deadlift. Can you say 500?

Has anybody else seen this (look below)? Awesome.

:zen:


:lol: yeah ur missing out downstairs.

all he needs is a pink shirt.

they're trying to make him run across the screen with a barbell.

ur really kicking ass.

500 :eek:

Is that Zen? lol

Edit** I just saw the little code for the smiley. :zen: haha
I'm not sure how recent the emoticon is. I just noticed it today.
:lol: yeah ur missing out downstairs.

all he needs is a pink shirt.

they're trying to make him run across the screen with a barbell.

ur really kicking ass.

500 :eek:
I've always wanted to see what everything is like in the private forums but never payed up. Anyways, I used to be addicted to the computer - especially back in summer - and I'm not sure it would be the best idea. I could literally kill entire days if I had nothing else to do.

I've always wanted to see what everything is like in the private forums but never payed up. Anyways, I used to be addicted to the computer - especially back in summer - and I'm not sure it would be the best idea. I could literally kill entire days if I had nothing else to do.

wise choice my boy.

u'll spend a good chunk of ur 20's in the wasteland. spend ur teens chasing women!!

Crushed 7x5@320 tonight. Damn YouTube won't let me upload a video at this time, but I'll have the first set up when I can. Snow day tomorrow too and Christmas break will start.

this journal really make me want to do a smolov :evil:

wise choice my boy.

u'll spend a good chunk of ur 20's in the wasteland. spend ur teens chasing women!!
I'd like the option to embed videos though, so I might donate sometime, but I'll probably make it so I can't access the wasteland.
this journal really make me want to do a smolov :evil:
BTW, my legs are up three quarters of an inch from two weeks ago to 26.75".

Here's a video of the first set.

http://www.youtube.com/watch?v=Vq9nP59m5Y0

Real fucking solid squatting for anyone, but especially a high schooler. Keep it up and seriously watch yourself for an injury. If you do keep it up and continue football I can see big things. Stronger than about half the CU football team right now...

BTW, my legs are up three quarters of an inch from two weeks ago to 26.75".

Here's a video of the first set.

http://www.youtube.com/watch?v=Vq9nP59m5Y0

great squats!!

damn.... up 3/4" :eek: that's awesome!! :tucool:

how many cals are you taking in btw??

Pete as for your core work you mentioned in the other thread, dragon flags and med ball stuff is really good as well.

Very nice squatting in the video Pete. And the change in leg measurements in such a short period of time is really something. :tu:

Real fucking solid squatting for anyone, but especially a high schooler. Keep it up and seriously watch yourself for an injury. If you do keep it up and continue football I can see big things. Stronger than about half the CU football team right now...
Thanks Dave.

Yeah, injury is the one thing that could really derail my training.

I have four months left of football in my life and that's it. I'll be done. It's just not my thing for the most part. I never had the same intensity on the field that I have when training. There were also a few things done and said that made me sick to my stomach. I'm not going to get into details or specifically address what happened at this point, so I'll leave it at that. None of this involved me though.
great squats!!

damn.... up 3/4" :eek: that's awesome!! :tucool:

how many cals are you taking in btw??
Thanks deja. I really have no idea how many calories I'm eating. If I had to guess, I'd say 4000.
Pete as for your core work you mentioned in the other thread, dragon flags and med ball stuff is really good as well.
Yeah, I've done dragon flags in the past. They work pretty well.
Very nice squatting in the video Pete. And the change in leg measurements in such a short period of time is really something. :tu:
Thanks for stopping by Seltzer.

9x3@335 + 1x2@335 DONE

*I wasn't going to be able to finish that last set out, so I stopped at two reps.

Pete-

You have some awesome leg strength going on. Keep at it my man!:tu: Are you the strongest guy at your school?

Pete-

You have some awesome leg strength going on. Keep at it my man!:tu: Are you the strongest guy at your school?
There's a few that can bench press more, but yeah, for the most part.

Nevermind. That was a higher age division, but I still think I could do fairly well at some raw meets.

So, I was looking at the record board for junior powerlifting over on the Wisconsin Powerlifting site. What do you guys think? I think with a bit of hard work I might have a shot at the squat and deadlift. Just throwing it out there.


Do it. We're trying to talk a certain other member downstairs into the junior DL record book, too. :)

So, I was looking at the record board for junior powerlifting over on the Wisconsin Powerlifting site. What do you guys think? I think with a bit of hard work I might have a shot at the squat and deadlift. Just throwing it out there.

:dance:

you should totally go for it!!

btw pete when are you going to grace us with some shots of ur wheels?? we need a skinny 8th grade pic too. :nod:

Nevermind. That was a higher age division, but I still think I could do fairly well at some raw meets.

The teen DL record is pretty low, at least in the 181s and 198s IIRC

Do it. We're trying to talk a certain other member downstairs into the junior DL record book, too. :)
Only raw meets appeal to me and they appear to be few and far between. I'm just running a bunch of thoughts through my head at the moment, and it was an idea. I have some major stuff to figure out. The darn book The Success Principles gets my mind stirring up deep thoughts and ideas.

Are you talking about Dave?
:dance:

you should totally go for it!!

btw pete when are you going to grace us with some shots of ur wheels?? we need a skinny 8th grade pic too. :nod:
Maybe sometime soon. At 10% bodyfat they aren't exactly full of cuts and grooves.

Are you talking about Dave?

He's left downstairs. :cry: Somebody else. I shouldn't bring private stuff up here unless they volunteer it I suppose.

Only raw meets appeal to me and they appear to be few and far between. I'm just running a bunch of thoughts through my head at the moment, and it was an idea. I have some major stuff to figure out. The darn book The Success Principles gets my mind stirring up deep thoughts and ideas.


oh yeah i've been meaning to ask you if you still have the announcement to make or if smolov was it? i didn't think it was it.... but maybe it was.



Maybe sometime soon. At 10% bodyfat they aren't exactly full of cuts and grooves.

so?? i guarantee they're pretty massive!

Maybe sometime soon. At 10% bodyfat they aren't exactly full of cuts and grooves.
Really? I'm closer to 15 than 10 and my legs are still relatively lean. Especially as a young t-filled male, you shouldn't be storing much fat on your legs.

He's left downstairs. :cry: Somebody else. I shouldn't bring private stuff up here unless they volunteer it I suppose.
Who? I'm seriously wondering.
oh yeah i've been meaning to ask you if you still have the announcement to make or if smolov was it? i didn't think it was it.... but maybe it was.




so?? i guarantee they're pretty massive!
No, it wasn't Smolov. I'm still not going to say anything at this point in time.
Really? I'm closer to 15 than 10 and my legs are still relatively lean. Especially as a young t-filled male, you shouldn't be storing much fat on your legs.
My abs are still clearly visible, but I have a bit of a more fuller face and even when I'm lower, my legs have never looked as chiseled as say John's. That area of my body has never been defined.

I shouldn't bring private stuff up here unless they volunteer it I suppose.

Nah, it's fine. I noticed the junior deadlift record here in Michigan is only 455 in the 165 class so I'm planning on working towards that. (Currently around 160 and I pulled a pretty easy 425 a few weeks ago).

You should definitely consider competing, Pete! You're a really strong guy. :nod:

Nah, it's fine. I noticed the junior deadlift record here in Michigan is only 455 in the 165 class so I'm planning on working towards that. (Currently around 160 and I pulled a pretty easy 425 a few weeks ago).

You should definitely consider competing, Pete! You're a really strong guy. :nod:
Ahh, George, I completely overlooked you because I thought you were a bit older. Is that the raw record or equipped?

Ahh, George, I completely overlooked you because I thought you were a bit older. Is that the raw record or equipped?

It's in the USAPL which allows single ply stuff as well as wraps/belts/etc. I don't think people get much out of a deadlift suit and belt at that kind of poundage, though. Regardless, I'm going to be doing it raw since I don't really have any interest in equipment (nor could I afford it if I did! :lol:).

No, it wasn't Smolov. I'm still not going to say anything at this point in time.

yeah i figured it was something even more intense.


My abs are still clearly visible, but I have a bit of a more fuller face and even when I'm lower, my legs have never looked as chiseled as say John's. That area of my body has never been defined.

its so interesting how people hold fat so differently.

The pictures have horrible clarity on here, so take them for what they're worth. The first is from two years ago.

amazing difference. ur looking really great. :bow: ripped up middle and huge legs/ass! much thicker all around. man u were skinny!

yeah, you've added some serious mass man :quadzilla:

amazing difference. ur looking really great. :bow: ripped up middle and huge legs/ass! much thicker all around. man u were skinny!
yeah, you've added some serious mass man :quadzilla:
I don't know, I guess it's an OK change, but I've mainly been into weight training for the strength. The added hypertrophy just comes along gradually.

I don't know, I guess it's an OK change, but I've mainly been into weight training for the strength. The added hypertrophy just comes along gradually.

either way man, you are not only much stronger, you look much much stronger

I'm trying to figure out what I should do next. This is the last week of the tough stuff in the base mesocycle. Next week I will test my squat 1RM and then take a week or so off to rest. I could either continue on to the intense mesocycle or do a few weeks of unilateral training and cut 15-20 pounds and then run another round of the base mesocycle. Either way, I want to drop a good 15-20 pounds before track.

I'm trying to figure out what I should do next. This is the last week of the tough stuff in the base mesocycle. Next week I will test my squat 1RM and then take a week or so off to rest. I could either continue on to the intense mesocycle or do a few weeks of unilateral training and cut 15-20 pounds and then run another round of the base mesocycle. Either way, I want to drop a good 15-20 pounds before track.


15-20 lbs sounds like a lot of weight for you to drop looking at your pictures... :confused: You'd end up having to drop some muscle to get that low I'd think. Depending on what you compete in, that might not be the best idea.

I'd say 5-10 would be the most I'd worry about.

15-20 lbs sounds like a lot of weight for you to drop looking at your pictures... :confused: You'd end up having to drop some muscle to get that low I'd think. Depending on what you compete in, that might not be the best idea.

I'd say 5-10 would be the most I'd worry about.
You're probably right. It's all uncharted territory for me.

15-20 lbs sounds like a lot of weight for you to drop looking at your pictures... :confused: You'd end up having to drop some muscle to get that low I'd think. Depending on what you compete in, that might not be the best idea.

I'd say 5-10 would be the most I'd worry about.

Yeah, I agree man. If you wanna drop a few lbs, I'd play it by ear. You don't look like you are packing much fat to lose.

Yeah, I agree man. If you wanna drop a few lbs, I'd play it by ear. You don't look like you are packing much fat to lose.
Well, I'm at a good 195-200 pounds now, and the issue of relative strength is very important in sprinting.
Speed is dependent on increasing physical strength without significant increases in bodyweight. Otherwise, those gains in strength are neutralized by the fact that the athlete now has to carry around extra mass.
There are guys that can barely squat two forty-five cent pieces but the fact that they weigh 150-160, they can beat me. Of course, this year my squat is going to be almost 200 pounds more than last season. My block starts were also horrible.

Huge difference between the pics Pete and it really speaks to all of your hard efforts.

For the record, I'm a regular reader here, but don't often have much of substance or advice to offer, but I do try to drop a few lines of encouragement every once in a while. Really, what you're accomplishing is very impressive. :tu:

Base Mesocycle - Duration: 4 Weeks

Week 6 at December 21, 2008
High School (Junior Year)

Sunday (3:00 PM)

Full Squat: 4x9@290

Monday

Tuesday (7:00 PM)

Full Squat: 4x7@320, 1x5@320

*Once again, my training partner skipped this training session. He skipped Sunday's training session because he was shopping.:rolleyes: That's bs. If you want to train with me, you better show up when you say you will. He lasted less than a week...

*I know 1RM calculators aren't extremely accurate, but the exrx calc is estimating my 1RM at 430.

Wednesday (7:00 PM)

Hanging Core Work
Weighted Sit-Ups: 3x15@70
Purple Band Oblique Crunches (on GHR): 3x10 each side

Box Jumps: Worked up to 2x10@31" Box

Push Press: 5x5@155

*My epicondylitis started firing up like crazy on the push preshes due to the hanging core work from earlier. Safe to say, I stopped. I will get the rest of it in on Saturday. Throbs like hell.

Thursday (7:00 PM)

Full Squat: 7x5@330

Friday (7:00 PM)

Full Squat: 10x3@340

Saturday

Huge difference between the pics Pete and it really speaks to all of your hard efforts.

For the record, I'm a regular reader here, but don't often have much of substance or advice to offer, but I do try to drop a few lines of encouragement every once in a while. Really, what you're accomplishing is very impressive. :tu:
Thanks Seltzer. I am far from satisfied with what I've accomplished thus far. My effort and priorities need to get back to where they were during my marathon training. I was so focused, so zoned in. I had never felt more alive prior to the training and I haven't since. I am digusted by the fact that I stated I would run some ultras about a year ago and haven't up to this point. Of course, I am focusing on other things at the present time, but still, a person should not say they will do things and then not do them...But believe me, a 100 miler will be done in the future.

I'm not going to beat around the bush though, my goal at the present time is to WIN state in the 100 meter dash. I want it and I want it badly. This is a pretty bold statement coming from a guy with a 12.2 personal best and a horrible block start. Nothing will put me closer in position to accomplishing what I want to accomplish then giving it my best effort leading up to this track season. I WILL put myself in position to do this by reaching a 500 pound squat before the season and working my initial acceleration throughout the winter. I may have to shovel 100 meters of the track but you have to do what you have to do. No excuses. I will not fail. I owe it to myself. Hold me accountable...

The new pics look very impressive Pete! I love your attitude toward the 100 meter!:tu:

Happy Holidays!:)

I'm not going to beat around the bush though, my goal at the present time is to WIN state in the 100 meter dash. I want it and I want it badly. This is a pretty bold statement coming from a guy with a 12.2 personal best and a horrible block start. Nothing will put me closer in position to accomplishing what I want to accomplish then giving it my best effort leading up to this track season. I WILL put myself in position to do this by reaching a 500 pound squat before the season and working my initial acceleration throughout the winter. I may have to shovel 100 meters of the track but you have to do what you have to do. No excuses. I will not fail. I owe it to myself. Hold me accountable...

:love:

don't worry. i'll come around with my whip if you slack off on this one. :spank:

Good luck Pete, represent for the white boys.

The new pics look very impressive Pete! I love your attitude toward the 100 meter!:tu:

Happy Holidays!:)
:love:

don't worry. i'll come around with my whip if you slack off on this one. :spank:
Good luck Pete, represent for the white boys.
Thanks all.

Hanging Core Work
Weighted Sit-Ups: 3x15@70
Purple Band Oblique Crunches (on GHR): 3x10 each side

Push Press: 5x5@155

*My epicondylitis started firing up like crazy on the push preshes due to the hanging core work from earlier. Safe to say, I stopped. I will get the rest of it in on Saturday. Throbs like hell.

merry christmas pete... hope ur family has a good one!

merry christmas pete... hope ur family has a good one!
Thanks.

So today was just crazy. I can tell you right now; none of my competitors will have trained like I will have. Now I know I just started, but if I keep this up, no matter how well I do this season, I will know I did all I could and I will have no regrets.

My mind tried to talk me out of it today, but I knew I had to do it. As David Goggins says, "You have to do at least one thing a day that sucks". [Don't take that literally.:lol:] When we procrastinate, things don't get done. Period. One of my favorite quotes goes:
There's rarely a perfect time to do anything.

Let's get started.

At noon on Christmas day, I drove to the un-plowed empty school parking lot. I then went on to search for the track - which was buried somewhere under two feet of snow - through drifts up to my waist. Many times I asked myself "what in the hell am I doing? It's freaking winter! This is insane. You are shoveling the track!" When I finally found the track, I dug myself a lane about 35-40 meters long. I then ran six sprints working my starts with no blocks. I imagine this was quite a site for those driving by. Here I was, in the middle of a frozen wasteland, sprinting through what appeared to be deep snow.:lol:

Later tonight.

Full Squat: 7x5@330

This training session took everything I had. Nobody was home besides myself, no spotter, just my trust in God that I wouldn't be squashed like an ant by the weight. Afterwards, I was icing my epicondylitis and I missed the memo on the ice pack that read, "Don't apply directly to skin". Well, safe to say, after I took it off, my skin had turned into a chunk of swollen leather. It was only frostnip so I should be fine, but I won't make that mistake again.

Ask yourself, what have you been putting off? What are waiting for? Don't wait until New Years. You won't get it done. Or you will start it, but won't finish it. Start now or never start. It's as simple as that.

damn pete... major major props. that would of been an awesome video of you sprinting through what looked like waist deep snow!! :lol:

i can't even imagine what u are going to do with ur life. you astound me. :bow::bow::bow:

damn pete... major major props. that would of been an awesome video of you sprinting through what looked like waist deep snow!! :lol:

i can't even imagine what u are going to do with ur life. you astound me. :bow::bow::bow:
Thanks. The whole thing sucked, but you have to do what you have to do. Don't praise me yet. We'll see in five months.

You don't have access to a bball court or indoor track? :( Nice squats

Sometimes we have to resort to the unconventional to get extraordinary results. I used to train in a gym that was near the beach. Half of my leg workouts were done on the sand. I'd take a moderate weight set of dumbells and after my squats I'd do lunges, backwards and forward, walking up and down half the length of the beach. Best total leg development I've ever achieved. My calves also were much larger and cut.

I would say Pete and Big_D are a cut above most young fellas their age, due to the fact that you guys not only put in the work necessary to be above the rest, but approach leg training the way its suposed to be embraced.....with COURAGE.

You don't have access to a bball court or indoor track? :( Nice squats
Nope. Nothing...
Sometimes we have to resort to the unconventional to get extraordinary results. I used to train in a gym that was near the beach. Half of my leg workouts were done on the sand. I'd take a moderate weight set of dumbells and after my squats I'd do lunges, backwards and forward, walking up and down half the length of the beach. Best total leg development I've ever achieved. My calves also were much larger and cut.

I would say Pete and Big_D are a cut above most young fellas their age, due to the fact that you guys not only put in the work necessary to be above the rest, but approach leg training the way its suposed to be embraced.....with COURAGE.
Thanks Aram. That's high praise coming from someone as respectable as yourself.


Barbell Torso Twists: 4x15@50
Weighted Sit-Ups: 3x20@70
Weighted Russian Twists: 3x15@35

Box Jumps: worked up to 2x8@32" box

Full Squat: 10x3@340

*I am now done with the Smolov Base Mesocycle. It feels good to know that the Russians couldn't defeat me.:nod:

Pete the dedication you exhibit and the willingness to push yourself is really amazing and I can imagine your track workout turned a number of heads!

There's a lot of what you wrote in your last couple of posts that can be highlighted, but the one statement that stands out for me is this:

no matter how well I do this season, I will know I did all I could and I will have no regrets.


Those are some powerful words and they're aligned with an outlook that I've tried to live by, I've told to people who worked for me, and I've tried to instill in my kids: Do your best.

That's all anyone can ask of either themselves or others. And it's applicable to everything. Sports, academics, being a good friend, etc.

Honestly, when I was your age I didn't take that attitude and often did "just enough", but once I made the change it had a large impact on many facets of my life.

Best wishes for reaching your goals this season!

Thank you for the kinds words.

Yesterday/Today was one crazy day. Where to begin...

Shoveled the track again and performed ten sprints.
Later I did a quick training session of squat cleans and pendlay rows.

We had to pick up my sister at 3:00 AM because she was arriving back from the Badgers bowl game in Florida. The roads were pure ice. We (my dad and I) fish-tailed and drove the first car into the ditch at two in the morning. We then ran three miles before hitch-hiking the last mile back to our house. We then tried again and ended up driving through the white-out conditions going twenty miles per hour down the highway. The wind was gusting up to thirty-forty miles per hour and you literally couldn't see anything in front of you. At times we were driving on the wrong side of the road because we couldn't tell where the road was or anything. We came up on a car where the guy was freaking the hell out due to the weather. He was scared shitless and so were we. We got home at 5:30. I slept untill 11:00. The first ever white-out I've seen.

"You must spread some Reputation around before giving it to Pete5 again." :curses:

"You must spread some Reputation around before giving it to Pete5 again." :curses:
It doesn't matter. The reputation system won't be around much longer.

I'll throw in some "bonus" stories for today since I'm not squatting until Friday.

Over the past couple years I have worked many different odd jobs.
This one guy had a very impressive garden. His passion was his gardening and he would order a ton of plants and such over the internet. Well, due to this, he compiled a lot of boxes; which he threw into his garage. Now usually I would just weed his garden and spread mulch, etc. One day he asked me to break down the boxes in his garage. His garage had not been opened in probably over a year and I had never really been in there. There were tons of boxes and random crap scattered all over the floor. Safe to say, a fair-sized rat colony had taken over. Everywhere I looked; up on tables, on the floor, on shelves, I had a pleasant display of dead rats. The guy just left them there. All the traps were filled (7) so there were probably a ton more hidden. At the time I wasn't too rattled by all of this but it was pretty disgusting. Not to mention the sweltering heat, it was not a fun place to be.

Another one.

I had to take care of somebody's dog when they were away on vacation. The dog was fairly young and was trouble. It pretty much did whatever it wanted. I would take it for a walk and when we were no further than fifty feet the dog would lay down in the road for five-ten minutes. One particular time, the dog pulled me into someone's garage and perched itself on their steps. It smelled the scent of their dogs and right at that moment the lady walked out and had to take off to work. She said, "I see (dog's name) is too strong for you." I just thought to myself, "OK lady, I could have held it back, but it had on a choke collar, and I surely would have choked the thing out..."

One more

I mowed this family's lawn every other week or so. On this occasion, I was chewing some watermelon bubble gum and it had turned my lips a very dark shade of red. I had no clue at the time, but I later found out when I looked in the mirror. The illusion of wearing red lipstick was justifiable when I spoke with the owner after I was done mowing.:lol:

Another time, the lawn-mower was having problems and I had my back turned to the road. I hear somebody say over my shoulder "Hey man, what's up?" Assuming he was talking to me, I reply, "The lawn-mowers giving me trouble". I turn around and it turns out the guy is talking on his cell phone. Damn cell phones.:lol:

There were tons of boxes and random crap scattered all over the floor. Safe to say, a fair-sized rat colony had taken over. Everywhere I looked; up on tables, on the floor, on shelves, I had a pleasant display of dead rats. The guy just left them there. All the traps were filled (7) so there were probably a ton more hidden. At the time I wasn't too rattled by all of this but it was pretty disgusting. Not to mention the sweltering heat, it was not a fun place to be.

When are you posting the photo's? :lol:

:lol: great stories.

the whitewash one was giving me flashbacks.

that rat thing is DISGUSTING! what a waste of a garage. he could of had a nice gym set up in there. :spaz:

When are you posting the photo's? :lol:
I don't need any more reminders of the carnage.
:lol: great stories.

the whitewash one was giving me flashbacks.

that rat thing is DISGUSTING! what a waste of a garage. he could of had a nice gym set up in there. :spaz:
How would you like him as your neighbor?

The good news is that these jobs will eventually pay for a trip out west to do a 100 miler in a year or two. Whether it be a trip to Wyoming to run the Grand Teton 100 or a trip to Hawaii to run the H.U.R.T 100 or something else, we shall see.

Base Mesocycle - Duration: 4 Weeks

Week 7 at December 28, 2008
High School (Junior Year)

Sunday

Monday

10 sprints of about 30 meters
*My hamstrings are very sore.

Tuesday

Wednesday

8 sprints of about 30 meters

Hanging Core Work
Weighted Sit-Ups: 3x15@70
Oblique Crunches on the GHR w/ purple band: 3x10

Thursday

Friday (3:30 PM)

Full Squat: 1x4@135, 1x4@205, 1x3@250, 1x2@295, 1x1@335, 1x0@375, 1x1@355

Saturday

Ran five sprints at the track

*My shin splints started acting up again.

DB Bench Press: 1x8@80s, 2x7@80s
Pendlay Rows: 1x8@135, 1x5@165, 1x5@195, 1x5@215, 1x5@225, 1x5@230, 1x15@185
Blue Band Face Pulls: 3x15
Bodyweight Dips: 13, 9, 7, 6

*Not bad, I PR'd by twenty-five pounds on pendlay rows and had a 30% improvement on my dips with a PR of 13 reps. Back when I deadlifted 450, I could only do 205 on pendlay rows. I know the dips are still not good, but I'm working on it.

DB Bench Press: 1x8@80s, 2x7@80s
Pendlay Rows: 1x8@135, 1x5@165, 1x5@195, 1x5@215, 1x5@225, 1x5@230, 1x15@185
Blue Band Face Pulls: 3x15
Bodyweight Dips: 13, 9, 7, 6

*Not bad, I PR'd by twenty-five pounds on pendlay rows and had a 30% improvement on my dips with a PR of 13 reps. Back when I deadlifted 450, I could only do 205 on pendlay rows. I know the dips are still not good, but I'm working on it.

Congrats on the PR. The improvements are awesome!

And thanks for the stories you told a couple of days ago; your descriptions make it easy to envison the scenarios.

Best wishes to you and your family for a happy and healthy 2009!

Congrats on the PR. The improvements are awesome!

And thanks for the stories you told a couple of days ago; your descriptions make it easy to envison the scenarios.

Best wishes to you and your family for a happy and healthy 2009!
Thanks Seltzer.

I did eight sprints at the track again of about 30 meters. It was fifteen degrees outside and my training partner didn't show. I did some core work later as well.

Hanging Core Work
Weighted Sit-Ups: 3x15@70
Oblique Crunches on the GHR w/ purple band: 3x10

Happy New Year Pete!

DB Bench Press: 1x8@80s, 2x7@80s
Pendlay Rows: 1x8@135, 1x5@165, 1x5@195, 1x5@215, 1x5@225, 1x5@230, 1x15@185
Blue Band Face Pulls: 3x15
Bodyweight Dips: 13, 9, 7, 6

*Not bad, I PR'd by twenty-five pounds on pendlay rows and had a 30% improvement on my dips with a PR of 13 reps. Back when I deadlifted 450, I could only do 205 on pendlay rows.

Hey Pete, do you find that there's a significant carryover between the Pendlay rows and deads?

Happy New Year Pete!
Thanks Jason.
Hey Pete, do you find that there's a significant carryover between the Pendlay rows and deads?
I can't say at this point in time. I will tell you though that GHRs with a band is the exercise that I feel has the biggest carryover to your deadlift. If you do enough of those, you will never miss a pull once you get it off the ground. They significantly improve lockout strength.

Full Squat: 1x4@135, 1x4@205, 1x3@250, 1x2@295, 1x1@335, 1x0@375, 1x1@355

*Well, that concludes the base mesocycle and I apparently didn't gain any strength...:confused: I completed every training session the program called for and even used weight higher than what they called for and here I am today failing a lift at 375. I'm not going to bitch about it or trash the program. You can learn a lot about yourself by how you approach your tough times and failures. That being said, this has been a great opportunity for me to find out that maybe higher rep training isn't the best option for me. They say successful people fail many times before they actually achieve success. Something better must be waiting for me. I will persevere through this. It's just a small bump in the road. I'll come back stronger than ever.

I was seeing pretty steady results using the Westside approach, so I'll probably go back to that.

*Well, that concludes the base mesocycle and I apparently didn't gain any strength...:confused: I completed every training session the program called for and even used weight higher than what they called for and here I am today failing a lift at 375. I'm not going to bitch about it or trash the program. You can learn a lot about yourself by how you approach your tough times and failures. That being said, this has been a great opportunity for me to find out that maybe higher rep training isn't the best option for me. They say successful people fail many times before they actually achieve success. Something better must be waiting for me. I will persevere through this. It's just a small bump in the road. I'll come back stronger than ever.

I was seeing pretty steady results using the Westside approach, so I'll probably go back to that.

do you think the strength might be there but maybe you just aren't completely recovered??

do you think the strength might be there but maybe you just aren't completely recovered??
I have a few theories, but nothing can be completely pin-pointed.

1) Wasn't recovered
2) By cutting out all the crappy food I was eating, I may have lost strength. I've lost close to five pounds already. The thing is, I gained a ton of strength on pendlay row and on my dips, so I don't know about this one.
3) I'm more slow-twitch and all the high rep training didn't help my fast twitch 1RM strength. Weird how I made that 5@320 look like cake in that video and yet I could barely get 355. On that 5@320 I could have done 10 reps.

yup. i'm guessing it definitely did you some good though! :tucool:
3) I'm more slow-twitch and all the high rep training didn't help my fast twitch 1RM strength. Weird how I made that 5@320 look like cake in that video and yet I could barely get 355. On that 5@320 I could have done 10 reps.

i've noticed this exact same thing for my squats.... i can do a number of reps at one weight but my 1rm isn't much higher.

i've never thought about WHY. :lol: thanks!

yup. i'm guessing it definitely did you some good though! :tucool:

i've noticed this exact same thing for my squats.... i can do a number of reps at one weight but my 1rm isn't much higher.

i've never thought about WHY. :lol: thanks!
Well, this isn't my definitive conclusion at all, I'm just throwing it out there. Adam (Betastas) thinks I need to concentrate more on my ME training. So he can see where I failed on the lift, what went wrong, etc and give me some insight I'm going to post it up on my YouTube shortly.

Well, this isn't my definitive conclusion at all, I'm just throwing it out there. Adam (Betastas) thinks I need to concentrate more on my ME training. So he can see where I failed on the lift, what went wrong, etc and give me some insight I'm going to post it up on my YouTube shortly.


sweet. i didn't necessarily mean thanks for the conclusion.... but more for making me consider why it was happening. hopefully the focus on ME will really help ya out. i'm guessing you have the strength for the 375.

Pete, I saw the video on your YouTube. You might very well be not fully recovered yet. It can take some time to level up after a serious program like that. Also, I think, if you were able to get into a power cage, you might have made that lift on account of the extra security. When you got stuck, you had well passed parallel. With only a few degrees more, I think you'd have gotten the leverage you needed to power through. My intuition is that you have the strength to complete that lift.

Try it again in a few days or after a week of moderatively-heavy-without-laying-yourself-flat-out squatting.

Pete, I saw the video on your YouTube. You might very well be not fully recovered yet. It can take some time to level up after a serious program like that. Also, I think, if you were able to get into a power cage, you might have made that lift on account of the extra security. When you got stuck, you had well passed parallel. With only a few degrees more, I think you'd have gotten the leverage you needed to power through. My intuition is that you have the strength to complete that lift.

Try it again in a few days or after a week of moderatively-heavy-without-laying-yourself-flat-out squatting.
Still, the point is, 375 would only be a ten pound difference. I was expecting to get at least 405.

It's alright though...You have to experiment with your body to see what works and what doesn't. I'll give it a go again on Sunday.

My guess is too much in combination with the Smolov. When I read you were doing sprints during it I was :doh:. Also during recovery week I wouldn't be sprinting much either. Give yourself some time and I guarantee you gained strength on it, :tucool:

My guess is too much in combination with the Smolov. When I read you were doing sprints during it I was :doh:. Also during recovery week I wouldn't be sprinting much either. Give yourself some time and I guarantee you gained strength on it, :tucool:
I've also been eating at a caloric deficit the past few days after I cut oat french toast, chicken patties, etc. My diet is pretty spotless now, but maybe all that extra food was significant in the strength department. I've gone from 199 to 194 just by eliminating those foods in a week, which is a pretty significant change. Like I mentioned though, I gained strength on dips, db bench, and pendlay rows. Something to ponder... There are so many variables.

This is what my diet looks like now on break. I tried to spread the important fats out throughout the day. I'm not really getting any polyunsaturated though. Monounsaturated in the morning (peanut butter), fish oil for lunch (salmon), olive oil (mono) for dinner, fish oil again before bed. I'm going to start incorporating CLA and vitamin D. Thinking about trying creatine sometime as well.

9:00 AM

1 scoop egg protein powder
1 cup skim milk
1 cup oatmeal
2 tbsp. natural peanut butter

11:00 AM

1 apple
large bowl spinach

12:30 PM

1/4-1/2 cup canned salmon

2:00 PM (PRE-WO)

1 cup brown rice
2 tbsp. natural salsa

4:00 PM (Usually PWO)

1 scoop whey protein powder
1 cup oatmeal
1 banana

6:00

boiled chicken dipped in 1 tbsp. EV Olive Oil

8:00 PM

large bowl spinach
1/2 cup blueberries or blackberries
2 egg whites

10:00 PM

1.5 cups cottage cheese 2% fat
8 oz. low sugar juice
1 fish oil capsule
1 multi-vitamin

I'm thinking about getting Mastover's help with a diet that could be pretty damn clean but I'd still gain strength.

I may get shot in the head here for saying this, but clean eating is probably strength's worst enemy. Look at all of the strongest guys in the world, and what do they have in common? HUGE caloric intake and heavy ass lifting. I understand restricting calories for weight class, sport, etc. But I definitely gain strength faster when I'm not eating clean. Some of this is probably from the bloat, which causes increased water retention, improving your leverages and strength, and some of it is probably from the caloric surplus, but hey, I'm not one to argue with results(or commas).

I may get shot in the head here for saying this, but clean eating is probably strength's worst enemy. Look at all of the strongest guys in the world, and what do they have in common? HUGE caloric intake and heavy ass lifting. I understand restricting calories for weight class, sport, etc. But I definitely gain strength faster when I'm not eating clean. Some of this is probably from the bloat, which causes increased water retention, improving your leverages and strength, and some of it is probably from the caloric surplus, but hey, I'm not one to argue with results(or commas).

I had a triple whopper with cheese, a large fry, and a Frozen Coke before I lifted this afternoon. I absolutely rocked the gym. Coincidence? :no:

I may get shot in the head here for saying this, but clean eating is probably strength's worst enemy. Look at all of the strongest guys in the world, and what do they have in common? HUGE caloric intake and heavy ass lifting. I understand restricting calories for weight class, sport, etc. But I definitely gain strength faster when I'm not eating clean. Some of this is probably from the bloat, which causes increased water retention, improving your leverages and strength, and some of it is probably from the caloric surplus, but hey, I'm not one to argue with results(or commas).

That may very well be true, but for those of us who are concerned about health and looks as well as strength... we might just have to accept that there's a trade-off. If you can get away with it, I'm all for having junk food :lol:.

I may get shot in the head here for saying this, but clean eating is probably strength's worst enemy. Look at all of the strongest guys in the world, and what do they have in common? HUGE caloric intake and heavy ass lifting. I understand restricting calories for weight class, sport, etc. But I definitely gain strength faster when I'm not eating clean. Some of this is probably from the bloat, which causes increased water retention, improving your leverages and strength, and some of it is probably from the caloric surplus, but hey, I'm not one to argue with results(or commas).
Makes sense, but my general goal is to improve horsepower (relative body strength) so I have a better chance in track. I can't get much heavier or the extra weight will neutralize most of the strength. It's a tricky game we play.
I had a triple whopper with cheese, a large fry, and a Frozen Coke before I lifted this afternoon. I absolutely rocked the gym. Coincidence? :no:
I had no idea you were a fast food guy chico. I stay away from that stuff like it's poison.:barf:
That may very well be true, but for those of us who are concerned about health and looks as well as strength... we might just have to accept that there's a trade-off. If you can get away with it, I'm all for having junk food :lol:.
This^^

Adam's take on this (betastas)

Interesting, to say the least. I wouldn't use high volume in an attempt to gain strength. The standard Westside approach of conjugate periodization seems to work the best out of everything I've tried, and out of what most lifters practice.

I'm sure you're already familiar with that. My recommendation is that you should set aside a max effort exercise day, and do 3 attempts at 90%+ (say 90/105/90, or 90/100/95). Switch up the exercises between Good Mornings, DLs, Full Squat or Andersons (which is basically a GM/squat where the main goal is to move the bar off the safety bars, to the upright position - anything goes. Set the bar to be at thebellybutton at the start). You really need to be working at the higher weight for singles to really see a difference in your maximum strength. It may very well work that some lifters on the Smolov program see a big improvement in their 1RM, but looking at this program I don't see any reason why it would be the case.

The basic rule of thumb that I've learned in PLing is that to be good at something, you need to do it and do it often. Want a big 1RM bench? Practice 1RMs on bench. Same with squat and deadlift.

Looking at your squat I see that you failed only due to strength and coordination. The weakest part, in my speculation, would be your lower back. Your knees start to drift towards your butt as you're ascending,which would be in line with an increase in your back arch. As you well know, it's important that the lower back not round at all - it is clearly in a much stronger position when it's arched, so when you lose that arch you lose that strength. You fail right when you try to transition between a rounded or neutral spine to an arched spine. You either need to have a stronger lower back or transition much faster(coordination), because right now that would be your biggest weakness.

What is up Pete?

Good luck on your goals for this year! It always astounds me as to how grounded you are and how goal focused you are. Congrats on that.

I thought of you while I was reading this yesterday.

Make your own sled (http://www.rosstraining.com/articles/budget.html)

I totally want to make one. I just don't know where I would use it.

The T-bar construction on that site looks like something I-ROC would like. I'll post that on his thread later.

What is up Pete?

Good luck on your goals for this year! It always astounds me as to how grounded you are and how goal focused you are. Congrats on that.

I thought of you while I was reading this yesterday.

Make your own sled (http://www.rosstraining.com/articles/budget.html)

I totally want to make one. I just don't know where I would use it.

The T-bar construction on that site looks like something I-ROC would like. I'll post that on his thread later.
Thanks for the kind words. Again though, I'm a long ways away from accomplishing any of my significant goals. I'm just figuring out where to go from here. I'll be taking a rest week this week.

Sleds are great and they're a pretty good change of pace from conventional training. You can also use them on grass; although they may rip up the yard.

Week 8 at January 4, 2009
High School (Junior Year)

Rest Week with the exception of box jumps, core training, sprinting
I'll be beginning a Westside Template next week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

This^^

Adam's take on this (betastas)

Huh? You just totally lost me there. What does Westside training have to do with eating? Do you mean that following a Westside routine will make you strong even if you aren't eating tons of (clean or junk) food? I haven't done high volume stuff in a while and just switched to WS4SB after doing a Starting Strength/Stronglifts hybrid for three months. I haven't made such great progress with regard to strength gains in... well, ever. So I agree with the low volume, high intensity approach :nod:.

Huh? You just totally lost me there. What does Westside training have to do with eating? Do you mean that following a Westside routine will make you strong even if you aren't eating tons of (clean or junk) food? I haven't done high volume stuff in a while and just switched to WS4SB after doing a Starting Strength/Stronglifts hybrid for three months. I haven't made such great progress with regard to strength gains in... well, ever. So I agree with the low volume, high intensity approach :nod:.
Dave posted how it is important to eat mass quantities of food with little regard to how healthy it is if you want to gain strength. As a side note in that post, I just meant that yes, I care about health and relative body strength as well as strength. Eating unhealthy food will negatively impact my health and maintaining a fairly lean physique for track. I don't like eating crappy food because of those aforementioned reasons. That being said, yes, it is possible to gain strength by eating mass quantities of healthy food.

Sleds are great and they're a pretty good change of pace from conventional training. You can also use them on grass; although they may rip up the yard.

We just had our lawn put in so I don't think the wife is going to let me drag a sled on it back and forth on it. :(



Huh? You just totally lost me there. What does Westside training have to do with eating? Do you mean that following a Westside routine will make you strong even if you aren't eating tons of (clean or junk) food? I haven't done high volume stuff in a while and just switched to WS4SB after doing a Starting Strength/Stronglifts hybrid for three months. I haven't made such great progress with regard to strength gains in... well, ever. So I agree with the low volume, high intensity approach :nod:.

Westside makes you strong :flex:, even on a cut.