MMA Linker

[sammcl]

I shamelessly took Arnold's comp prep arm program from his Encyclopedia of Modern Bodybuilding, 42 sets for bis/tris

dear god

Nah bro, didn't use an olympic bar 'cos they don't get me the same ROM and therefore limit my swole potential.

And about the 42 sets comment...The path to the Broly Land is not an easy one. To be honest, I was actually fairly tired by the end of it.

[sammcl]

2.2.2011

Russian Deadlift (week 1, day 2)
80% x 6 x 3

192.5kg/424lbs x 6 x 3 - tougher than I had anticipated, I'll see where this goes.


45 Degree decline crunches in between DL sets:
Bw x 6 x 10

Bulgarian Split Squats

Bw x 10
8kg x 10
12kg x 9

-First time doing these, knee was ridiculously unstable, surprisingly

Leg curls

Pin 12/20 x 2 x 10

Too tired to do anything else with any real heart, I'll up the assistance volume next week.

[sammcl]

3.2.2011

Coan CGBP, week 1
85kg/187lbs x 2 x 10 - easy

Coan Incline BP, week 1
77.5kg/170lbs x 2 x 10 - also easy

GVT - 10x10

Bench Press
80kg/176lbs x 4 x 10

Dips
Bw(246lbs) x 6 x 10

Cable Crossovers - entering the swole zone.
60lbs x 2 x 16
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[KC Masterpiece]

[quote="sammcl"]entering the swole zone.[quote]

lol. The main criticism I see about the Coan BP program is that it starts off way, way too light.
I'm interested to see how it works for you.

[sammcl]

entering the swole zone.

lol. The main criticism I see about the Coan BP program is that it starts off way, way too light.
I'm interested to see how it works for you.

Worked last time, I just got busy with other things, and ended up not having time to log it, I only missed reps on week 11, when I hit 2x1 instead of 2x2, still got three plates up though, I'll have to put the vid up now.

[sammcl]

4.2.2011

Russian DL (week 1, day 3)
80% x 6 x 2

192.5kg/424lbs x 6 x 2 - pretty easy, wasn't that tired so I knocked it out fast enough after I warmed up, though the bar speed is poor, I suspect it's because of the restrictions on my form.

GVT - Overhead Press

42.5kg/94lbs x 10 x 10 - fun, but I'd like to be putting up higher numbers...the rate that my shoulders fatigue on this is ridiculous.

That's it, simple and effective. My favourite session of the week. Would have liked to have gotten in some horizontal pulling but I had to get to college.

[sammcl]

7.2.2011

Not the best of workouts, stayed up to watch the Superbowl last night, which ended at 4am or so.

Russian DL (week 2, day 1)
80% x 6 x 4

192.5kg/424lbs x 6 x 4 - Really tough, combination of my knee hurting, and being up til 5am, obviously. Did the last three sets touch and go, which were much, much easier.

Ed Coan Heavy Bench (cycle 2 of this program, week 1):

97.5kg/215lbs x 2 x 10 - might have only got 9 on set 1, I lost count twice, set 2 was fine though.

That took an hour...so I had to leave Dips, chins and abs for tomorrow.

[sammcl]

8.2.2011

Chins

BW x 14, 13, 9, 10

Dips

BW x 4 x 15

45 Degree Decline Crunches
20kg/44lbs x 2 x12

Just finishing off yesterday's workout really, might do arms later if I can find the time.
__________________

[sammcl]

8.2.2011

Chins

BW x 14, 13, 9, 10

Dips

BW x 4 x 15

45 Degree Decline Crunches
20kg/44lbs x 2 x12

Just finishing off yesterday's workout really, might do arms later if I can find the time.
__________________

[sammcl]

Been very busy with a few things.

Had to stop the deadlift program after week 3, my knee couldn't handle it.

Started the juggernaut method yesterday, with the W4SB assistance. Will post that up soon.

[KC Masterpiece]

Nice man I bought his e-book a few weeks ago and plan on running it at least once after I finish this and then the advanced novice program.

I really like the auto-regulating jumps in weight and especially the detailed programming he gives for jumps/sled drags/sprints/etc. I've never done any of that so I'll take it over Wendler's "just spring up the hill" method.

I'm really looking forward to training for performance AND strength rather than just brute force and a huge gut.

[sammcl]

Nice man I bought his e-book a few weeks ago and plan on running it at least once after I finish this and then the advanced novice program.

I really like the auto-regulating jumps in weight and especially the detailed programming he gives for jumps/sled drags/sprints/etc. I've never done any of that so I'll take it over Wendler's "just spring up the hill" method.

I'm really looking forward to training for performance AND strength rather than just brute force and a huge gut.

Hey man, it's been a while, I've been fairly busy, my band got booked to play at oxegen, which has been voted the best music festival in Europe a few times, it's a big deal for us, that and I've had about 16,000 words of work due recently for college...I'm in to the 8's wave now, I'll have to get it all up tonight or tomorrow maybe.

Knee surgery is booked for the 24th.

[sammcl]

Haven't been posting, been busy with college, my band got booked to play at a huge music festival this summer, too, so that's been taking up some of my time too.

Had the op today, surgeon said I had tears in my lateral and medial meniscus, he trimmed them, everything else looked solid and I'll be good to go soon enough.

I'll be logging everything I do in here.

[KC Masterpiece]

Congrats man, that's good news.

[sammcl]

Congrats man, that's good news.

Thanks man, it's been a long day :p

Should be off crutches soon, which would be nice, I've got **** to do, bein' a rockstar ain't easy, it's tough at the top.

I think I'll just justify absurd behaviour with statements like that from now on.