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-   -   sUMMER sLAM !! (http://www.muscleandbrawn.com/forum/showthread.php?t=3206)

kitarpyar 05-09-2010 12:09 PM

sUMMER sLAM !!
 
Split -

Mon - Bench, barbell rows, front squats
Tue - cleans
Wed - press, deadlift, pull-ups
Thurs - cleans or rest
Fri - squat, CGBP + rack work, pull-ups

Although I term it as "split", essentially each day is a full-body day; lifts in bold will have greater focus that day. On an average, I will end up spending 20-25 minutes on the bolded lift and about 10 minutes on all others.

Cleans will be singles, doubles and triples. Other bolded exercises will be 4-5 singles, 3 sets of 5 reps and one last rep-out set (target 10 reps, at least). The other lifts will be 3 x 5.

I was planning to have one heavy session last Friday, take a week off and then start. It so turns out I could'nt make it to the gym past week after Monday, so I will take this forced lay-off as deload and start this routine today instead.

Goal is to get stronger. To be a little more quantitative,
Bench: 195 (current) --> 225 (target)
Squat: 245 (current) --> 300 (target)
Deadlift: 315 (current) --> 375 (target)

Overall, this will be a 15 week program (entire duration of the summer term/break in my school).

Will try to have a consistent diet; basically, eat enough meat, milk, eggs, legumes and grains. I am addicted to desserts and cream, and they will stay in moderation as well.

Lifting apart, other stuff in summer includes finishing up the remaining research work I had in mind, so that come Fall semester, I can start writing up my thesis, and graduate in December. I am also easing back to my old hobby, namely sketching and painting.

BendtheBar 05-09-2010 12:12 PM

Looks good Kit. Hope this turns out some decent results for you.

Since you're starting this today, are you doing benches?

strkout35 05-09-2010 12:42 PM

looks good man, you love those cleans don't you :biglifter:

kman025 05-09-2010 02:59 PM

love the approach KIT!

similar to what i was doing a while back

Shaolinkiwi 05-09-2010 04:17 PM

In for the ride brother!

Mombow111 05-09-2010 04:19 PM

Looks good, I can definitely see you achieving these goals... I can't wait for summer too :(

kitarpyar 05-09-2010 04:52 PM

Quote:

Originally Posted by BendtheBar (Post 54986)
Looks good Kit. Hope this turns out some decent results for you.

Since you're starting this today, are you doing benches?

yeah, I start of with the bench. I might need to be at work during my regular workout time on Thursday this week to meet a funding deadline, so started a day earlier.

Quote:

Originally Posted by strkout35 (Post 54991)
looks good man, you love those cleans don't you :biglifter:

thanks dude. Cleans rock.

Quote:

Originally Posted by kman025 (Post 55007)
love the approach KIT!

similar to what i was doing a while back

It worked for you, and let's hope it works for me.

Quote:

Originally Posted by Shaolinkiwi (Post 55016)
In for the ride brother!

Glad to have you on board SK :D

Quote:

Originally Posted by Mombow111 (Post 55017)
Looks good, I can definitely see you achieving these goals... I can't wait for summer too :(

thanks dude. Sure hope I can get there.

kitarpyar 05-09-2010 04:57 PM

9th May 2010 (W1-D1)
 
Total time in the gym - 43 minutes.
Starting bodyweight - 172 lbs.

Bench
45 x 12
95 x 7
135 x 4
160 x 2
180 x 1
200 x 1 PR
180 x 1 x 3
160 x 5 x 2
135 x 11

Rows
95 x 6
135 x 3
155 x 5 x 3

Front squats
95 x 5
125 x 3
155 x 1
175 x 1 PR
145 x 5 x 3

Pull-ups
BW x 10,9

Notes -
- High reps are a bi*ch if you have been working with low reps for a while. Rep-max calculator estimates went for a toss.
- Bench PR, right off the bat. Not the easiest effort, but got it, that's what matters. Depending on how I feel, might try 205 next week.
- Front squat PR was too easy. 5 reps with 145 was much harder. Clearly the rep calculator doesn't work too well for me here.

All in all, a decent enough start.

kman025 05-09-2010 06:00 PM

bad ass workout.... you're inspiring me to start cleaning... i think on days im too beat to squat or something i'll clean...

whats your clean PR? i hit 175 today(i do hang cleans, not from the floor), previous was 155 or something... my goal is to get you beat on these :thefinger: RACE TO 2 Plate CLEAN?????

strong bench your going to catch me very soon

Shaolinkiwi 05-09-2010 06:00 PM

Setting some PR's - Yeah that's a decent start!

Crazy how the body adapts to rep schemes quickly, throw in something different and it kills ya. Good for Doms tho


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