SCI's MAX-OUT LOG

Discussion in 'Strength-Specific Training (SST)' started by scientific muscle, Feb 7, 2007.

  1. scientific muscle

    scientific muscle New Member

    <u>SCI's Weekly Max-out Training
    </u>
    Deads
    Squats
    Dips
    Chins
    Press

    Monday/Wednesday: Volume Days
    Use 75% of the loads used on max day, cluster the reps to 20 total reps per exercise.

    Friday: Max Day
    Do one working set per exercise, going to failure. Once 6 reps can be done with a load, increase the load by 5%.


    <u>1/27/06 -tested maxes
    </u>
    Deads- 130 KG x 5 reps
    Squats- 120 KG x 8 reps
    Dips- BW+20 x 6 reps
    Chins- BW x 8 reps (jeez, I am either fat or I just suck at these, or both [​IMG])
    Press- 75K x 6 reps

    SD for 10 days...vacation, skiing, etc.

    2/7/07- volume day (all reps are clustered into smaller sets)
    Deads- 100 KG x 20 reps
    Squats- 94 KG x 20 reps
    Dips- BW x 20 reps
    Chins- BW x 20 reps
    Press- 60 KG x 20 reps
     
  2. colby2152

    colby2152 New Member

    <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2/7/07- volume day (all reps are clustered into smaller sets)
    Deads- 100 KG x 20 reps
    Squats- 94 KG x 20 reps</div>

    I was about to say... 20 rep set x 100 kg is pretty good! One question, are you still doing the standard 15/10/5 rep range OR is this a clustering cycle for strength purposes?
     
  3. scientific muscle

    scientific muscle New Member

    <div>
    (colby2152 @ Feb. 08 2007,10:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">this is a clustering cycle for strength purposes.</div>
    exactly. clustering for strength purposes.
     
  4. Lol

    Lol Super Moderator Staff Member

  5. scientific muscle

    scientific muscle New Member

    parallel squat. don't bother trying to convert me! [​IMG]
     
  6. Lol

    Lol Super Moderator Staff Member

  7. robefc

    robefc New Member

  8. Lol

    Lol Super Moderator Staff Member

  9. robefc

    robefc New Member

  10. Lol

    Lol Super Moderator Staff Member

    [​IMG]

    P.S. Sorry about that Carl. Hope Dan can clear up the aftermath! Oh, you still have your maxes recorded as found in 2006.
     
  11. scientific muscle

    scientific muscle New Member

    Guys...please leave this thread as my log.... [​IMG]
     
  12. robefc

    robefc New Member

    Sorry Sci, didn't actually realise that was the thread I was in when I posted, couldn't delete my posts (if someone else can then please go ahead) but I've cut out the content and posted it in a separate thread, LOl can do the same if he likes and then it's back to your log!

    Cheers

    Rob
     
  13. scientific muscle

    scientific muscle New Member

    Thanks, guys. I don't mind some commentary, but logs can get really off-topic when a side conversation suddenly pops up! [​IMG]
     
  14. scientific muscle

    scientific muscle New Member

    2/9/07

    Deads-130K x 6 reps
    Squats-125K x 6 reps
    Dips-BW+35 x 6 reps
    Chins-BW+10 x 6 reps
    Press-70K x 6 reps...actually lost strength on this lift, vacation too long maybe?

    Next friday I will max out again with higher loads!
     
  15. scientific muscle

    scientific muscle New Member

    quick question....I am currently dropping some bodyfat. With a slight caloric deficit should I be conservative and just try to maintain my current strength levels while cutting, or should I just train normally trying to beat my maxes every week? I know I will not hypertrophy on a caloric deficit, but I am purely interested in strength gains now and was wondering if I should continue trying to push for neural gains while losing weight.
     
  16. quadancer

    quadancer New Member

    Lol was losing only a couple reps on his. It kills me when I'm carb depleted; my strength goes to hell.
     
  17. scientific muscle

    scientific muscle New Member

    Yeah, I usually am weaker too. I think I will just keep progressing until I stall out or fail a lift. Then I will stop progressing and just try to maintain my strength until I am leaned out.

    I no longer really want to be 'big'. I just want to be really lean and strong as hell. Hence this strength-specific stuff, etc.
     
  18. Lol

    Lol Super Moderator Staff Member

    <div>
    (scientific muscle @ Feb. 10 2007,23:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Yeah, I usually am weaker too.  I think I will just keep progressing until I stall out or fail a lift.  Then I will stop progressing and just try to maintain my strength until  I am leaned out.

    I no longer really want to be 'big'.  I just want to be really lean and strong as hell.  Hence this strength-specific stuff, etc.</div>
    Wanting to be strong as hell kinda implies 'big' to me. [​IMG]

    Wanting to be as strong as possible at whatever bodyweight you chose to be, now that makes more sense. But, we all know that 'big' in bb circles requires juicing, so training naturally will never really see us getting 'big' anyway. That's why I reckon on HST or Max Stim for as long as possible and then focus on strength once the gains stop coming (or slow considerably).

    Carb depletion has left me feeling more quickly drained during a workout. At the moment I am carbing up again one day a week to see how that helps. I will try to keep my top lifts the same as last cycle but may have to settle for fewer reps with those loads. Well see...
     
  19. scientific muscle

    scientific muscle New Member

    My point is this...most HSTers want to be 'big' and strength is just a nice side-effect. I have somewhat switched perspectives and now I just want to be strong and big muscles are just a nice side effect! [​IMG]

    I get such a high just lifting and setting new personal records that the 'bodybuilding' aspect of it no longer interests me as much. Strength and lifting have become a kind of therapy or even religion for me. I feel great lifting weights and pushing my body to its limits. And I love the challenge of always wanting to improve upon the last lifting session.

    Anyway, I am leaning out (cutting) and once I get were I want to be bodyfat-wise I am going to just push for strength increases with only minimal bodyweight increases. No more 'bulking' and purposely trying for sheer size. Of course if my strength plateaus for awhile I will add the needed calories to help me along! [​IMG]
     
  20. quadancer

    quadancer New Member

    Lol, it is possible to gain good size naturally. Look at Hugo Rivera. Or visit the homepage for MuscleNow.com and read Francesco's jibe. But the point is, it's pretty brutal failure training, and only younger guys have stuck with it; even some of the guys on it are doing Westside, Spytech, and other programs along with it.
    The two most functional points of his are the workouts and diet. His diet system is excellent for people who don't mind counting every calorie, carb, protien and fat gram.
    I never could.
     

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