F = m.a.
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09-01-2008, 04:57 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by Pitysister
one thing i never understood about the MS program...in the list of all the workouts...it never tells you what weights to use...or percentages..or anything.
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Like Eric said...it does. Just indirectly: you are supposed to go balls to the wall each and every single workout. Pretty simple 
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09-01-2008, 05:02 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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^^^with perfect form.
Pg. 80, 111, 134, 158...
And some guidelines in the training schedule charts...i.e. speed stuff and general recommendations such as a roundabout estimate as to percentages for your clusters, things like that.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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09-01-2008, 05:04 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ oh yeah i forgot about that 
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09-01-2008, 05:04 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Everybody always does 
I guess it would help folks if I pointed out that the idea is the highest possible intensity with perfect form. It's not percentage based (except for DE work of course) and the VOLUME is manipulated. Nine times out of ten, for the average guy (YOU!) that's going to be the best approach.
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09-01-2008, 05:35 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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fine fine fine , you're right
it's been awhile since i read it...so glad i have this book back.
i guess during warmups for each exercise you can get an idea of how much you can do for a certain amount of reps...instead of trying everything before you even start the program.
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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09-03-2008, 05:08 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Nice workouts Wolf . Front squats look heavy - I hate those things too! Always leave dents in my shoulders.
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09-03-2008, 08:16 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by TALO
Nice workouts Wolf . Front squats look heavy - I hate those things too! Always leave dents in my shoulders.
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Yeah me too TALO,
Thanks for dropping by, dude
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09-03-2008, 08:16 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Beginning Thoughts:
So I have been eating right and all that....Been studying like crazy. Just incase anyone wants to know, I sort of max out on the big 5 lifts in 3 weeks...Post that I plan on starting a 3 day a week full body workout program largely inspired by Maximum Strength. I will only have 3 formal training days listed but I will (90% of the time) be able to workout 4 times a week in which case the 4th workout will be a "messing around" workout where I will focus on some arm work, grip work, mobility work, etc etc...It all depends on my school workload for that week. Workout:
I began the workout with Speed Squats @ 55% of my max = 175 lbs. I performed several sets of 2 reps. I think speed was relatively okay and I sort of changed my form a bit on the last set.
After the Speed Squats came the Heavy Squats. I had to do 2 sets of 2 reps. Last time when I did this I had taken 305 lbs. I was very unsure of myself today because I had forgotten about this (and thus fantasized about rack deadlifting only haha) and the one guy who I trusted to spot me correctly left midway through the workout...I took this as a sign that I must try and do what I think is right. I was in two minds: should I take 305 again or should I bump it up to 310 or should I just go balls deep and take 315. I decided to take 315. I nailed 2 sets x 2 reps with 315 lbs. In the video you will hear a nasty grunt from me on the last rep of the second set. My apologies.
After Squats it came time for Rack Deadlifts. I loaded up the bar to 365 lbs. Damn the first set was hard as hell!!!! I thought about reducing the weight for the second set of 5 but I decided to stick to 365. So I ended up doing 365 lbs x 5 reps x 2 sets. Gosh my back was hurting. I kinda hitched the weight on the last rep of the second set - partly because I was trying to roll my shoulders back. Oh well....I had to reduce the weight and do 1 set of 7 reps but in my anxiety I forgot to do 7 reps and instead did only 5 with 315. No big deal though...
I concluded with some Reverse Lunges and Ab Work. Videos and Pictures:
Speed Squats @ 55% = 175 lbs x2 reps:
http://s81.photobucket.com/albums/j2...DESQ1175x2.flv
http://s81.photobucket.com/albums/j2...DESQ2175x2.flv
Heavy Squats = 315 lbs x 2 reps x 2 sets:
http://s81.photobucket.com/albums/j2...t=SQ1315x2.flv
http://s81.photobucket.com/albums/j2...t=SQ2315x2.flv
Rack Deadlifts = 365 lbs x 5 reps x 2 sets, 315 lbs x 5 reps:
http://s81.photobucket.com/albums/j2...ckDL1365x5.flv
http://s81.photobucket.com/albums/j2...ckDL2365x5.flv
http://s81.photobucket.com/albums/j2...ckDL3315x5.flv Overall Impression:
My lower back is in extreme pain - but not the bad kind. It's just really tired. I've applied balm to it twice and I've just been sitting around studying....After my workout I went and had a double cheeseburger 
I think a large part of my problem is psychological barriers. I build these unconsciously...like 365 lbs for Rack Deadlifts...I was genuinely scared to do these. I just thought 365 is so heavy and other negative things. But I'm trying to perfect the art of calming oneself so I think that will help
I hope everyone has a prosperous week ahead!
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09-04-2008, 08:24 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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everthing looks good man. i dig the grunt.
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09-04-2008, 09:52 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I wish I could turn the volume up to hear the grunt. lol I'm at work though.
Your squats look very nice.
IronWorker
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