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Old 09-21-2010, 05:24 PM   #1
jdmalm123
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Exclamation K.I.S.S. - Keep It Simple...Squat!

Tue - Chin-ups/Pull-ups and Dead-lifting

Thu - OH Pressing and Squatting



That's it for the next 9 weeks.
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Old 09-21-2010, 05:28 PM   #2
gaspers04
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Join Date: Mar 2010
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ugh, so simple a.... lol

Hope it works for ya Bro! Kill it.

One ?, lots of volume?
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Old 09-21-2010, 05:35 PM   #3
jdmalm123
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Join Date: Jan 2010
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Fav Supp: Milk shake
Reputation: 406350
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Quote:
Originally Posted by gaspers04 View Post
ugh, so simple a.... lol

Hope it works for ya Bro! Kill it.

One ?, lots of volume?
Ha, thanks.

Do you consider this volume? (Not adding any sets or reps except to pull-ups/chin-ups). Press/Squat day will look similar.
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Old 09-21-2010, 05:33 PM   #4
jdmalm123
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
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Default TUE: Chin-ups/Pull-ups & Dead-lifting

DL: 135x5
Pull-up Med: BWx5

DL: 185x6
Pull-up Wide: BWx5

DL: 195x5
Chin-up Close: BWx6

DL: 205x4
Chin-up Med: BWx6

DL: 215x3
Pull-up Mixed: BWx6

DL: 225x2
Pull-up Mixed: BWx6

TOTAL Pull/Chin Reps: 34 (6 sets)
Heaviest DL: 225x2
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Old 09-23-2010, 04:08 PM   #5
jdmalm123
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Join Date: Jan 2010
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Default THU: OH Pressing and Squats

Comments on Prior WO:
Felt the DLs in the glutes and the Pull-ups in the upper/outer lats.


Squat: 135x5
Bilateral DB Press: 10x25

Squat: 175x8
Unilateral DB Press: 25x15

Squat: 185x7
Unilateral DB Press: 35x8

Squat: 195x6
Unilateral DB Press: 45x6

Squat: 205x5
BB Push Press: 95x8

Squat: 215x4
BB Push Press: 115x4

Heaviest Squat: 215x4
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Old 09-30-2010, 05:09 PM   #6
jdmalm123
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Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default THU: OH Pressing and Squats

Squat: 135x5
Bilateral DB Press: 15x25

Squat: 185x8
Unilateral DB Press: 30x15

Squat: 195x7
Unilateral DB Press: 40x8

Squat: 205x6
Unilateral DB Press: 50x6

Squat: 215x5
BB Push Press: 105x8

Squat: 225x4
BB Push Press: 125x4

Heaviest Squat: 225x4


Squats feel awesome. Squatting about parallel to safety bars.
All the pressed weights (except the lightest set) are cleaned from the floor.
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Old 10-07-2010, 05:31 PM   #7
jdmalm123
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Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default THU: OH Pressing & Squats

Squat: 135x5
Bilateral DB Press: 20x25

Squat: 195x8
Unilateral DB Press: 35x15

Squat: 205x7
Unilateral DB Press: 45x8

Squat: 215x6
Unilateral DB Press: 55x6

Squat: 225x5
BB Push Press: 125x8**

Squat: 235x4
BB Push Press: 135x4

Heaviest Squat: 235x4


Marching along!

**Meant to push press 115x8, but there were some 5's hiding on the bar. Made the 135x4 feel lighter at least!
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Old 10-14-2010, 05:44 PM   #8
jdmalm123
Less is More
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Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default THU: OH Pressing & Squats

Squat: 155x5 (+20)
Bilateral DB Press: 25x25

Squat: 205x8
Unilateral DB Press: 40x15

Squat: 215x7
Unilateral DB Press: 50x8

Squat: 225x6
Unilateral DB Press: 60x6

Squat: 235x5
BB Push Press: 125x8**

Squat: 245x4
BB Push Press: 145x4

Heaviest Squat: 245x4


Another 100 lbs and I roughly match my best 4RM Squat.

Pressing is good. May have to add a tiny bit of light warm-up work.

The DB presses are one-arm snatches from the ground to start.
The push presses are also cleaned from the floor. Cleaning the 145# PP was a bit slow!
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Old 09-28-2010, 07:20 PM   #9
jdmalm123
Less is More
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Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default TUE: Chin-ups/Pull-ups & Dead-lifting

DL: 135x5
Pull-up Med: BWx6

DL: 200x6
Pull-up Wide: BWx6

DL: 210x5
Chin-up Close: BWx7

DL: 220x4
Chin-up Med: BWx7

DL: 230x3
Pull-up Mixed: BWx7

DL: 240x2
Pull-up Mixed: BWx7

TOTALS
Pull/Chin Reps: 40 (6 sets)
Heaviest DL: 240x2
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Old 10-05-2010, 05:28 PM   #10
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
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Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 406350
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default TUE: Chin-ups/Pull-ups & Dead-lifting

DL: 135x5
Pull-up Med: BWx7

DL: 2150x6
Pull-up Wide: BWx7

DL: 225x5
Chin-up Close: BWx8

DL: 235x4
Chin-up Med: BWx8

DL: 245x3
Pull-up Mixed: BWx8

DL: 255x2
Pull-up Mixed: BWx8

TOTALS
Pull/Chin Reps: 46 (6 sets)
Heaviest DL: 255x2
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