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Old 03-25-2013, 12:34 PM   #109
dossas
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Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
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Thanks for the positive and motivating word gents.

My squat scheme will have to adapt. I will always try for more reps on the first three sets. After that I will do triples and doubles till I get to 24 - 30 reps total. I remembered an article by Chad Waterbury about a 10 x 3 rep scheme for fat loss. Forgot the details, but the basic premise is to ALWAYS LIFT HEAVY during fat loss/deficit calories. That way, if I stall at 4-6 reps, I can always do more sets and manipulate (shorten) rest times for hypertrophy.

I was still pissed off yesterday...

Did a strength/conditioning w/o yestreday:

BB Complex (had to take small rests towards the end of last complexes - this was a killer on the shoulders/upper back and especially on the grip).

HangSnatch>OverheadSquat>BackSquat>BTNS/P>HangClean>MP>RDL


---------HS--OHS--BS--BTNS/P--HC--MP--RDL
50lbs x---6----6----6-----6------6----6----6
75lbs x---6----6----6-----6------6----6----6
100lbs x--3----6----6-----3------3----3----6
125lbs x--2----2----2-----2------2----2----2

---------HS----BS-----BTNPushPresses---HC----RDL
150 lbsx--1,1---3,3--------3,3------------3,3----3,3

Then circuit of PowerClean & Jerk, Rack Pulls, and DB S/P's (min rest).

PC&J 180 lbs x 1,1,1,1,1
RP's 200 x 3, 250 x 3, 300 x 3, 330 x 3, 355 x 3
DBS/P 50's x 3,3,3,3,3

Finished off with some BB Curls (pro/sup grip) 50 lbs x 10/10, 10/10, 10/10


That was a fun w/o!!!


Today was ~ 40 min cardio and some ab work and stretching/foam rolling.

My son hit a 50 lbs DL PR today!!! It was actually fairly easy for him. This kid is gonna kick his Papa's ass!! Thank god he will need money from me for a long time yet.

Last edited by dossas; 03-25-2013 at 12:52 PM.
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