Oh, nice! I actually know this website that calculates it automatically but I wasn't really sure if it was accurate... Predicting One-rep Max
Thanks, Jag! Its just so hard to execute while cutting.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
X~Factor Journal (4/1/2011)
- Thread starter x~factor
- Start date
Oh, nice! I actually know this website that calculates it automatically but I wasn't really sure if it was accurate... Predicting One-rep Max
Squats (531: cycle3/wave1)
150 x 5
170 x 5
190 x 5 (parallel)
190 x 5 (below parallel) - just wanted to make sure I hit my depth!
Front Squats**
135 x 4 x 3
Deadlifts
135 x 6 x 2
155 x 6 x 2
Seated Calf Raises
135 x 16 x 3
Standing Calf Raises
200 x 12 x 3
Current weight: 172 lbs.
**Got this devise to help me do front squats comfortably.
It works... somewhat. LOL. The padding moves from my shoulder when I get too deep... I guess I gotta keep my elbows up some more.
Decided to cut down on the volume from here on out until I finish cutting. I feel I'm shrinking
... I'll save the extra volume when I start to bulk. Speaking of cutting, I am 2 lbs away from my weight goal of 170 lbs. As I suspected, its not enough to see my abs. I'm undecided if I should continue to cut to 165 lbs or maintain for the summer. I knew it wasn't gonna be easy but damn! 
Edit: Also wanted to add, I couldn't sleep the entire night last night. Too many things running through my head. So at 4:30 am I decided to just get up and run. I jogged for 2 miles and walked another mile to cool down. That's my first cardio for the last few months.
150 x 5
170 x 5
190 x 5 (parallel)
190 x 5 (below parallel) - just wanted to make sure I hit my depth!
Front Squats**
135 x 4 x 3
Deadlifts
135 x 6 x 2
155 x 6 x 2
Seated Calf Raises
135 x 16 x 3
Standing Calf Raises
200 x 12 x 3
Current weight: 172 lbs.
**Got this devise to help me do front squats comfortably.
It works... somewhat. LOL. The padding moves from my shoulder when I get too deep... I guess I gotta keep my elbows up some more.
Decided to cut down on the volume from here on out until I finish cutting. I feel I'm shrinking
... I'll save the extra volume when I start to bulk. Speaking of cutting, I am 2 lbs away from my weight goal of 170 lbs. As I suspected, its not enough to see my abs. I'm undecided if I should continue to cut to 165 lbs or maintain for the summer. I knew it wasn't gonna be easy but damn! Edit: Also wanted to add, I couldn't sleep the entire night last night. Too many things running through my head. So at 4:30 am I decided to just get up and run. I jogged for 2 miles and walked another mile to cool down. That's my first cardio for the last few months.
Last edited:
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
You've squatted 315? I've never done that. The most I've ever hit ATTG was 265 for a single and 250 for a double. True ATTG or my hams and calves were pressed together. That was a million years ago.
We're currently matched on squats for numbers.
What machine are you using for leg press? I think Bodymasters' machine is easier to press bigger numbers than an Icarian machine. No idea why.
And my recent leg pressing was done with no squatting prior, so I was definitely fresh.
Wishing you continued success in the gym!
omerta2010
Registered
Back from the deload week I see.
Good looking workout, how are you liking the program with the assist exercises more of the main?
Are you seeing strength gains since your cutting while doing this? I did that for my last round of it, and twards the end I saw my gains slow vs all the rounds I wasn't cutting on.
Congrats on almost getting to your goal.
Good looking workout, how are you liking the program with the assist exercises more of the main?
Are you seeing strength gains since your cutting while doing this? I did that for my last round of it, and twards the end I saw my gains slow vs all the rounds I wasn't cutting on.
Congrats on almost getting to your goal.
You've squatted 315? I've never done that. The most I've ever hit ATTG was 265 for a single and 250 for a double. True ATTG or my hams and calves were pressed together. That was a million years ago.
We're currently matched on squats for numbers.
What machine are you using for leg press? I think Bodymasters' machine is easier to press bigger numbers than an Icarian machine. No idea why.
And my recent leg pressing was done with no squatting prior, so I was definitely fresh.
Wishing you continued success in the gym!
Thanks, Curt!
When I did 315 lbs, my intentions where to just feel the heavy weight on my back, to squat down as far as I did was a nice surprise.
I use both Bodymasters and Icarian. I prefer the Bodymasters though because of the foot positioning and the rounded back seat gives you more room for your knees/legs to go deeper.
I can't even remember the last I didn't do squats first in my routine. LOL I should do it on my next deload week and see how much better I could do with leg presses.
Thanks, O. I like the 531 a lot but I just wish I was doing it during bulking phase. I'm seeing gains but I also feel I'm at the end of it, I sort of expected it to happen eventually. Squating numbers don't lie though, if I try 315 right now, it would literally crush me.
I'm currently at 172 lbs and I've never been this small in over 10 years. To go down to 165 lbs is almost mind blowing to me.
omerta2010
Registered
So how big were you when you got 315?
I've seen a huge difference between what I used to lift the first time around when I was at 230 vs this last year when I was around 260.
Last time I saw 165 was in 9th grade.
You should have clear abs soon.
I've seen a huge difference between what I used to lift the first time around when I was at 230 vs this last year when I was around 260.
Last time I saw 165 was in 9th grade.
You should have clear abs soon.
So how big were you when you got 315?
I've seen a huge difference between what I used to lift the first time around when I was at 230 vs this last year when I was around 260.
Last time I saw 165 was in 9th grade.
You should have clear abs soon.
I should see abs but right now I don't see a trace of it.
I believe I was at least 185 lbs when I did 315 lbs. The extra weight helped but more so that I was eating A LOT more food than I do now.
Yea, I can't even imagine myself being 165 lbs. LOL
Forgot to post my last deload from Military Presses
Military (531: wave2/deload)
65 x 5
75 x 5
85 x 5
DB Shoulder Press
60 x 8
70 x 8
80 x 5
40 x 8 (Arnold Press)
BB Upright Rows
60 x 12
70 x 12
80 x 8
Front Plate Raise
25 x 12
35 x 12
45 x 12
Abs
Decline Bench Crunches
bar x 16
65 x 16
75 x 12
85 x 12
Hanging Leg Raises
bw x 16 x 3
Side Bends
50 x 16 x 3
Military (531: wave2/deload)
65 x 5
75 x 5
85 x 5
DB Shoulder Press
60 x 8
70 x 8
80 x 5
40 x 8 (Arnold Press)
BB Upright Rows
60 x 12
70 x 12
80 x 8
Front Plate Raise
25 x 12
35 x 12
45 x 12
Abs
Decline Bench Crunches
bar x 16
65 x 16
75 x 12
85 x 12
Hanging Leg Raises
bw x 16 x 3
Side Bends
50 x 16 x 3
15 pounds is huge, dont know which is worse-bulking and eating even though the thought of more chicken and rice is repulsing, or cutting and seeing journals where people take in 1200 calorie DAYS, that would be tough, i almost due that at breakfast. 2 more to go! good liftin 2u!
I don't know... its quite a dilema. I'm liking that my abs has very little fat left but DAMN IT... I LIKE TO EAT!!!
Squat (531: cycle3/wave2)
160 x 3
180 x 3
205 x 3
Deadlifts
135 x 8
155 x 8
175 x 8
195 x 8
Squat Machine (Icarian)
270 x 8
360 x 8
450 x 8
540 x 8
540 x 8
270 x 8
Calf Raises (on Leg Press)
360 x 16, 16, 14
Standing Calf Raises (Icarian)
200 x 12, 12, 12
I decided to do squats every 4 days no matter where I am with my split schedule. Trying it out and see if this brings up my legs a little bit.
160 x 3
180 x 3
205 x 3
Deadlifts
135 x 8
155 x 8
175 x 8
195 x 8
Squat Machine (Icarian)
270 x 8
360 x 8
450 x 8
540 x 8
540 x 8
270 x 8
Calf Raises (on Leg Press)
360 x 16, 16, 14
Standing Calf Raises (Icarian)
200 x 12, 12, 12
I decided to do squats every 4 days no matter where I am with my split schedule. Trying it out and see if this brings up my legs a little bit.
Thanks, man. Not really my favorite machine but its good to use once in a while just to hit legs on a different angle.
^Agreed. LOL
Incline Bench Presses (531: cycle4/wave1)
155 x 5
175 x 5
190 x 5 (all half reps- 190 lbs felt like a ton today, wtf?)
DB Flat Bench Presses
60 x 6
70 x 6
80 x 5 1/2 (couldn't lock it)
Pec Deck Flys
100 x 16
120 x 12
140 x 12
Vertical Chess Press (Nautilus Nitro)
140 x 12
155 x 10
170 x 5, 140 x 4, 110 x 4 (drop set)
Cable Pulldowns
70 x 12
80 x 12
90 x 8
Cable Tricep Kickbacks
10 x 10
10 x 10
Incline Bench Presses (531: cycle4/wave1)
155 x 5
175 x 5
190 x 5 (all half reps- 190 lbs felt like a ton today, wtf?)
DB Flat Bench Presses
60 x 6
70 x 6
80 x 5 1/2 (couldn't lock it)
Pec Deck Flys
100 x 16
120 x 12
140 x 12
Vertical Chess Press (Nautilus Nitro)
140 x 12
155 x 10
170 x 5, 140 x 4, 110 x 4 (drop set)
Cable Pulldowns
70 x 12
80 x 12
90 x 8
Cable Tricep Kickbacks
10 x 10
10 x 10
jagbender
Registered
Squats (531: cycle3/wave1)
150 x 5
170 x 5
190 x 5 (parallel)
190 x 5 (below parallel) - just wanted to make sure I hit my depth!
Front Squats**
135 x 4 x 3
Deadlifts
135 x 6 x 2
155 x 6 x 2
Seated Calf Raises
135 x 16 x 3
Standing Calf Raises
200 x 12 x 3
Current weight: 172 lbs.
**Got this devise to help me do front squats comfortably.
It works... somewhat. LOL. The padding moves from my shoulder when I get too deep... I guess I gotta keep my elbows up some more.
Decided to cut down on the volume from here on out until I finish cutting. I feel I'm shrinking
Edit: Also wanted to add, I couldn't sleep the entire night last night. Too many things running through my head. So at 4:30 am I decided to just get up and run. I jogged for 2 miles and walked another mile to cool down. That's my first cardio for the last few months.
I have the manta ray for ATF squats
Bodybuilding.com - The 'Manta Ray' For Squats - Training Equipment Review!
Nice, Jag. How do you like it?
jagbender
Registered
It is Awesome you cannot feel the bar, and really consentrate on the squat. wort every penny.
I can squat 275 for reps. May try some @ 305 soon. Been taking some time off after the IM contest, and adding some calories to my diet. maybe add some fat cals and cut carbs down and see how I feel.
Doc said I was overtraining and need to feed the machine!
How is the sting ray?
Last edited:
My Sting Ray does the same. You can't feel the bar piercing through your shoulders but it doesn't help keep the bar from moving forward as you go down deep, the padding slides forward. I've tried it a couple of times for a set but haven't really use it and figure out how I can make it work.
My squating isn't going well right now. I'm squatting the same weight as I'm benching, and my benching weight sucks!
My squating isn't going well right now. I'm squatting the same weight as I'm benching, and my benching weight sucks!
omerta2010
Registered
I do my standing calf raises on that Squat machine, since my gym is to stupid to have a standing calf raise machine.
X, some days we own the weights, others the weight owns us.
X, some days we own the weights, others the weight owns us.
I do my standing calf raises on that Squat machine, since my gym is to stupid to have a standing calf raise machine.
X, some days we own the weights, others the weight owns us.
So true!
jagbender
Registered
I do my standing calf raises on that Squat machine, since my gym is to stupid to have a standing calf raise machine.
X, some days we own the weights, others the weight owns us.
Bump that
X~factor:I found with the sting ray I had to really concentrate on keeping the elbows up at the bottom of the lift.Your body will try to lean forward to bring the back into play.
Pullups (531: cycle2/wave1)
bw x 5
+15 x 5
+25 x 5 + 2
V-grip Lat Pulldowns
180 x 8
195 x 8
210 x 6 drop set
150 x 6
BB Rows
135 x 10
185 x 10 x 2
135 x 12
BB Concentration Curls
50 x 12
60 x 12
70 x 8 x 2
DB Alternating Curls
25 x 12
30 x 12
35 x 10
bw x 5
+15 x 5
+25 x 5 + 2
V-grip Lat Pulldowns
180 x 8
195 x 8
210 x 6 drop set
150 x 6
BB Rows
135 x 10
185 x 10 x 2
135 x 12
BB Concentration Curls
50 x 12
60 x 12
70 x 8 x 2
DB Alternating Curls
25 x 12
30 x 12
35 x 10
Squats (531: cycle3/wave3)
175 x 5
195 x 3
215 x 1 +1
(more Squats)
220 x 1
135 x 8
Leg Presses (Icarian)
270 x 10
315 x 10
360 x 10
450 x 10
Calf Raises (Icarian Leg Press) [superset]
270 x 20
360 x 14
360 x 16
Standing Calf Raises [superset]
200 x 12 x 3
175 x 5
195 x 3
215 x 1 +1
(more Squats)
220 x 1
135 x 8
Leg Presses (Icarian)
270 x 10
315 x 10
360 x 10
450 x 10
Calf Raises (Icarian Leg Press) [superset]
270 x 20
360 x 14
360 x 16
Standing Calf Raises [superset]
200 x 12 x 3
jagbender
Registered
^Surprisingly, didn't get sore the next day... which is okay, I guess, so I can be all fresh for the next leg day.
Military (531: cycle3/wave1)
95 x 5
110 x 5
125 x 4 (failed on the last one)
DB Shoulder Presses
60 x 8
70 x 6
80 x 2*** drop set to
45 x 6 (arnold press)
***3 reps less than last week
DB Lateral Raises (three giant sets)
20 x 8
20 x 10
25 x 10
Iso-lateral Shrugs
180 x 12
270 x 12
320 x 12
270 x 12
Abs
Decline Crunches 95 x 12 x 3 sets
Cable Side Crunches 75 x 12, 65 x 12 x 2 sets
Hanging Leg Raises 12 x 3 sets
95 x 5
110 x 5
125 x 4 (failed on the last one)
DB Shoulder Presses
60 x 8
70 x 6
80 x 2*** drop set to
45 x 6 (arnold press)
***3 reps less than last week
DB Lateral Raises (three giant sets)
20 x 8
20 x 10
25 x 10
Iso-lateral Shrugs
180 x 12
270 x 12
320 x 12
270 x 12
Abs
Decline Crunches 95 x 12 x 3 sets
Cable Side Crunches 75 x 12, 65 x 12 x 2 sets
Hanging Leg Raises 12 x 3 sets
