Melmenj Training Log

by **melmenj** » Wed Jan 28, 2009 7:53 am

Bench Press 200X5 Perfect Form

Warmup
Bar 10X
135X5
185X3
200X5
155X9 Close Grip Back Off Set Fast

5 Wide Grip Pullups

Later...Afternoon

Approximately 40 Pushups Stopped Counting Working On Flexibility Yoga Breathing Stretching Core Stability Foam Rolling And Steam Baths Also Been Drinking 1/2 Gallon Of Milk A Day.

by **melmenj** » Fri Jan 30, 2009 12:05 am

Wednesday 28th Workout

Dead lifts
135X5
225X5
315 3X5 Mixed Grip

I was feeling strong. Normally I have been doing 1X5 for Deads. However, I felt I needed to work on some volume for a change. I want to have a stronger grip. I'm currently at 375 1X5 for my DL. Time to take it to the next level

by **melmenj** » Mon Feb 02, 2009 11:54 pm

Monday 235X20 Rep Squats

Warm-ups
Bar X 10
135X5
185X3
235X20

Bar X20 Pullovers

Warm-ups include light stretching. Afternoon recovery includes Foam Rolling and Steam Bath.

This Concludes My 6 Week 20 Rep Squat Program. I have been doing Strong lifts 5X5 Since September last year. I made great gains initially using the 5X5 program. Once the weights started to get heavy I started doing 3X5. I eventually switched to 20 Rep Squats. I started with 185X20 Squats. It is time to try a different program and continue getting stronger. This all out effort is brutal. It’s not unusual to leave a puddle of sweat at the Power cage. :mrgreen:

by **melmenj** » Thu Feb 05, 2009 7:10 pm

Wednesday DL

Deads

95X5
135X5
185X5
225X5
315X5
335X5

10X Pullups

That does it for volume, next DL training day Less Is More. Speed is Power! I have been practicing more of the Grip and Rip type of technique. :shock:

On a different Note I Thought this was Funny lolz!

http://www.youtube.com/watch?v=Kh5mu2Un_8I

by **Cron22** » Thu Feb 05, 2009 7:25 pm

great lifts man...we're in the same neighborhood...i don't necessarily follow a 5x5 style program..different reasons...but this is a great forum and helpful...as far as that youtube video, what a douchebag..lol
what kind of physical stats are you working with? height?age?weight?
just curious, seems we're quite similar in our lifts

C-ron

by **melmenj** » Mon Feb 09, 2009 6:20 am

Question: Now that I have completed the 20 Rep Squat Program, what's next?

Answer: Time for a break.

With so many different programs out there, I need to keep focus on strength gains. What program would be an excellent follow up? :?:

by **melmenj** » Fri Feb 20, 2009 9:51 pm

Naturally...

http://stronglifts.com/stronglifts-5x5- ... rmediates/

by **melmenj** » Wed Apr 08, 2009 4:22 pm

Update Coming Soon.....Wait for it! :mrgreen:

by **melmenj** » Mon Apr 27, 2009 6:39 pm

melmenj wrote:I just finished doing the SL 5X5 Advanced for Intermediates. I decided to take an active recovery week. In order to keep progressing and to keep things challenging and interesting, I took a Yoga class one day, the next day it was Pilates, the following day it was Cardio bunny time. Thursday it was Jazz Fusion, a nice break from my Snatch Thursdays training. Yes,there was some dancing, I had fun. I also started running 3X week for about 20-30 Minutes outdoors in the city! Speed is power. I need to be more flexable and work more on my mobility too. Anyone have any advice on any other activities that may help with my goals would be appreciated.

by **melmenj** » Thu May 21, 2009 9:16 pm

I did the Olympic Rings today, talk about a Dip workout! The rings are so freaking unstable. Also, I have been finding creative ways to do my Pull-ups and Chin-ups. This is how my Dips went.
2X
3X3
2X
Not bad for the second time on the Oly rings. I will perfect my Dips. I'm finding my balance, I can only dream of one day doing the Iron Cross.

http://www.youtube.com/watch?v=eKLHVapY ... re=related

by **melmenj** » Thu Jun 04, 2009 5:46 pm

Training

I'm in a recovery week from Smolov for front squats. Switching and the intense Mesocycle are next. I have been training consistently for six days a week for three weeks straight. I have not missed a training session. I could use the rest. This was my "middle of the week recovery workout"

Hang Power clean
10X65
2X5X95
5X115
Power clean
5X135
5X155
5X175
1X185 + 2X Front Squats

Speed is power! I have been very happy with my ultra tight AdiStar shoes. The power transfer is super fast. If you don't have a pair WTF are you waiting for? I ate 9 Fucking times yesterday!

by **melmenj** » Mon Jun 08, 2009 11:19 pm

This past Saturday was PR day for front squats. My 1 RM is 225 pounds. The Intense cycle will be hell. I'm looking forward to it. So far I have added 50 pounds to my front squat. There was a lot of warm up sets then it started to kick in, fives, triples, doubles and finally singles. 225 on the line…Squat and lift off! The last few inches at lockout were intense! I celebrated with 2 Guinness and a Chicken Pizza from Marie Calendars. Yummy!

by **melmenj** » Wed Jun 10, 2009 9:09 pm

Today was power clean speed drills; I'm working with lightweights because speed is the key.

10X3X135

I had a great workout; my training has been going great! I just recently started to minimize the carbs intake and maximize my protein intake. I just tried out Surge High-Performance Workout Fuel....Gimmie Fuel, Gimmie fire! This made my intense training even more intense. My training, nutrition, and recovery are all in synch.

by **melmenj** » Mon Jun 29, 2009 5:21 pm

How is my Smolov training going so far? Friday’s Intense Mesocycle training for front squats.

4X135
4X155
5X4X185

Knocking out reps and sets of what was once my 1RM. And if that wasn’t enough I also did one hour cardio later in the afternoon’s second training session. All of this training leaves me very hungry. I have begun to cut down on the milk. My conditioning is improving too. I’m getting better muscle endurance from all the cardio with light weights. Is it really possible to add 100 pounds to your squat?

by **melmenj** » Tue Jun 30, 2009 9:04 pm

Today I did the Incline Bench Press, done in the classic 5X5 style. This just doesn't seem to get any simpler. This has been a nice change from the regular bench press. Soon body weigh incline bench press for 5X5. I have noticed that my dips have gone up too as a finisher I did 21 dips plus one negative for that extra touch.

5X5X165