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Ross' Strength Journal



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  #481  
Old 07-22-2008, 05:50 PM
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Thanks. I have been goal-less for a while now, so I figured this might help to motivate me.
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  #482  
Old 07-23-2008, 05:50 AM
Andrew.cook Andrew.cook is offline
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Well, it just so happens that doing accessory work this way supports my strongman training. Metabolic training and all.

What is your current max DL?
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  #483  
Old 07-23-2008, 06:02 AM
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I just looked back in my journal and this was the last time I did deadlifts (last lift is a PR, but I could have pulled a little more):

6/19/08 Deadlifts - 1X5 275, 5X1 315, 325, 335, 345, 365
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  #484  
Old 07-23-2008, 06:06 AM
Andrew.cook Andrew.cook is offline
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So you have been off of deadlifts for a month? Might not really be an issue so long as you have been going after your squats with gusto. It will be interesting to see if you can get there. 40-ish lbs is a pretty hefty jump, but it isn't impossible by any means. Well, at least not at this stage of your training. Give it another few years and 40lbs in 2 years time might feel like winning the lottery
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  #485  
Old 07-23-2008, 08:56 AM
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Ross, keep doing what you are doing and pulling 400 will happen before you know it. Good work and keep it going.
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  #486  
Old 07-23-2008, 09:27 AM
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^^^^ dido
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  #487  
Old 07-23-2008, 12:38 PM
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Diet today
Meal 1: english muffin w/ PB, banana, 8oz milk
Meal 2: protein bar
Meal 3: roast beef sandwich
PWO: protein shake
Meal 4: brown rice & 1/2 of HUGE chicken breast & 16oz milk
Meal 5: steamed broccoli & 1/2 chicken breast
Meal 6: can of tuna w/ mayo, homemade fatty protein bar
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  #488  
Old 07-23-2008, 12:42 PM
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Squats - 1X3 275, 2X5 245
Leg press - 3X12 290
Unilateral leg press - 3X8 90
Calve raises - DS (85 X 30, 13, 8)
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  #489  
Old 07-24-2008, 05:18 AM
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Updated

Push/Quads
*Flat bench press - 3X5
Olympic squats - 3X5
*Standing military press - 5X3
Narrow stance leg press - DS
Weighted dips - DS

*Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5
Leg curls - DS

*Legs
Olympic squats - 3X5
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Pull/accessory
Pull ups - 6Xfailure
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

*I am going to alternate dynamic work each week between the Pull workout and Push workout for squats & DLs. I should have at least one day of rest between Pull and Leg workouts, but I will eventually alternate dynamic work for those. Also, I will be alternating speed work between military press and bench press each Push workout.
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  #490  
Old 07-24-2008, 08:00 AM
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I'm not really up on everything your doing ross, but it looks pretty good. Its been a long time since I did a push/pull routine, keep hittin it hard!
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