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Ross86 · #**631** 07-28-2008, 05:37 AM

Take care Anuj. I got maximum strength last week, so now I can decode your super secret workouts.

Hope you get better soon. Impressive numbers...you're definitely getting stronger.

slayer of souls · #**632** 07-28-2008, 08:16 AM

Nice videos, you really push yourself even when sick.

BTW what are your stats?

_Wolf_ · #**633** 07-29-2008, 12:41 AM

Pity: Thanks for the well wishes, dude. I am feeling much better today. Almost @ 100% right now

Ross: Now you'll know my secrets!!!

Slayer: Thanks for dropping by, dude.

Stats? You mean bb stats or pl stats? In any case....

Height = 5'7
Weight = 180 lbs
BF% = ??
Experience = 4 years
Bench Press = don't do
Strict Military Press = 161 lbs
Deadlift = 365 lbs (at the start of this program)
Low Box Squat = 300 lbs x 3 reps x 3 sets (week 4 of this program)

_Wolf_ · #**634** 07-29-2008, 11:18 AM

EXTRA WORKOUT

WORKOUT:

Squats
- 115 lbs x 5 reps
- 135 lbs x 3 reps
- 205 lbs x 2 reps
- 245 lbs x 2 reps
- 285 lbs x 2 reps = http://s81.photobucket.com/albums/j2...urrent=285.flv
- 315 lbs x 2 reps = http://s81.photobucket.com/albums/j2...rrent=1431.flv
- 315 lbs x 2 reps = http://s81.photobucket.com/albums/j2...urrent=143.flv

THOUGHTS:

So I am pumped on antibiotics. I feel like absolute shit. Yet I decided to go in today and do some squats. This is all I did.

Some thoughts regarding my form issues.
1.) I used a relatively lower bar position.
2.) I tried damn hard not to round my lower back. I believe I was very close (if not completely) successful in avoiding the treacherous "butt-wink"
3.) Because of the shitty quality of the video I was doubtful I even hit parallel...added to the fact that my knee sleeves make it near impossible to tell where exactly my knee is....But I am 99.99% sure that I was a shade below parallel here. Which is completely fine with me because my goal is to squat low enough to eliminate lower back rounding.
4.) I have some places I need to work on. I need to slowly get more flexibility and squat lower. No big problem though...come Phase 3 I have an excess of Free Squatting to do. This was just a warm-up to get a rough 1RM.
5.) I am putting my 1RM for free squats @ 325 lbs. Now I know what I should do for my DE work

I wish everyone a good week

Cheers, y'all...

iron_worker · #**635** 07-29-2008, 02:53 PM

I'd say you're probably closer to 335lbs for a 1RM. If that matters? lol

Awesome Work.

IronWorker

_Wolf_ · #**636** 08-01-2008, 10:27 AM

On The Go Workout #1

So the gym here is very limited in weights and equipment. All I have is a bar, some small 10 lbs plates (totalling 95 lbs including the bar), 2 35 lbs dumbbells and a bench. Thats it. Oh...also a pull-up bar, a dip bar and some useless machines which I'm not gonna be using.

So I went in and did a really cool workout..

Superset One:
A1.) Overhead Squats = bar x 2 reps x 15 sets
A2.) Wide Grip Pull-ups = BW x 2 reps x 15 sets
Rest Intervals = 1 minute

Superset Two:
B1.) Bulgarian Split Squats = 35 lbs x 8 reps x 4 sets
B2.) Standing Dumbbell Overhead Presses = 35 lbs x 15 reps x 4 sets
Rest Intervals = 1 minute

Superset Three:
C1.) Front Planks = 30 seconds x 3 sets
C2.) Towel Pull-ups = 3 reps x 3 sets

It was an intense workout and I was drained by the end of it. I am trying very hard to perfect my OH Squat form...I will post some vids of tomorrow's workout..

I hope y'all are having a good week.

Cheers

_Wolf_ · #**637** 08-02-2008, 09:08 AM

On The Go Workout #2

Today was a very tiring day where I think we walked for a good 5-6 hours...I haven't been eating as much protein as I should be...Oh well..I've been trying to get in protein and carbs and fats all the time.

Superset One:
A1.) Unilateral Romanian Deadlifts = 70 lbs x 5 reps x 8 sets
A2.) Good Mornings = 95 lbs x 5 reps x 8 sets
Rest Intervals = 1 minute

I used the parallel bars (movable) at the gym as racks to support the bar when I did good mornings

Superset Two:
B1.) Parallel Bar Dips = 5 reps x 5 sets
B2.) Chin-ups = 5 reps x 5 sets
B3.) Push-ups = 5 reps x 5 sets
Rest Intervals = 1.5 minutes

My upper body has become so weak....Those parallel bar dips completely killed me...

Superset Three:
C1.) Hanging Leg Raises = 10 lbs x 10 reps x 3 sets
C2.) Overhead Plate Side Bends = 10 lbs x 10 reps x 3 sets

It was a damn tiring workout. I would've taken vids but I'm not doing anything too special so I haven't recorded anything. If anyone has any requests of any lifts I am currently doing, please let me know.

Have a good weekend, everyone!

Pitysister · #**638** 08-02-2008, 09:36 AM

when you're done with vacation are you going to pick up where you left off in maximum strength? or...start over....or...quit it altogether?

the more important question....are you enjoying your vacation?

_Wolf_ · #**639** 08-02-2008, 10:03 AM

Quote:

Originally Posted by Pitysister

when you're done with vacation are you going to pick up where you left off in maximum strength? or...start over....or...quit it altogether?

I am gonna be on Week 1 Phase 3 when I get back. Infact, I plan on working out the day I get back!

Consider this just a week off or a "deload" lol...

Quote:

the more important question....are you enjoying your vacation?

I may have forgotten to mention this...I'm right now in Jerusalem, Israel. I visited Jordan 2 days ago (for ten hours) but I have been here in Jerusalem since Jordan and I will be here for the next 5 days..then I have 1 day in Jordan again and then I fly back to Mumbai.

Jerusalem is awesome. I'm having a great time. I'd mention a lot more about this place and my thoughts, etc but I'm afraid it would turn into a political debate and like Hrdgain once said: I'd hate to start hating one of you guys...so no Politics (unless someone specifically asks me something).

Just so you guys know, in the last 48 hours I have visited:

Old Jerusalem - the Jewish, Muslim, Armenian and Catholic Quarters

Dead Sea Scrolls Museum

Parliament of Israel

Yad Vashem (the Holocaust Museum)

Church of Saint Anne

Church of All Nations

Church of Santa Tresa

Church of Agony

The Golden Gates

The Golden Mosque

The Blue Mosque

Mount of Olives

The Wailing Wall

The Holy Sepulcher

Kibbutz

Bethlehem (now in Palestine) - Church of Nativity

I have a lot more to see tomorrow

Pitysister · #**640** 08-02-2008, 10:44 AM

i bet the dead sea scrolls museum was kick ass

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