Ahhh! Feeling like a Beast! Soviet Strength Training

It’s only the beginning of week 2 of my Soviet routine, however I FEEL like it is kicking in already. Today felt like the best day of all. Today’s routine was 6 sets of 4 reps. I of course added abs to the routine. Here is what I did:

Bench Press 6×4 at 175. I really struggled to get through the full sets, but was able to complete the 24 reps.

Back Squat 6×4 at 245. This is the first time I really felt as though I was working my legs. I completed all the reps but really felt the burn on this one.

Weighted Chin-ups 3×4 at 55 and 3×4 at 45. Chins have been by far the hardest of the three exercises and this day was no different. I focused on holding the last rep at the top for as long as possible. I wanted to add a little something to the exercise since I had to drop my weight. Also, dropping the weight is key. Hitting 4 reps is more important than maintaining the heavier weight. Push your muscles to their burning point and also, dropping the weight means more total weight. If I had stayed at my 65 lbs original weight I would have done 2×65=130. Instead I was able to do the 4 reps, so 4×45=180. I got more work in by dropping the weight.

I then finished with an abdominal routine.

3 sets of 8 standing ab crunches at 100 lbs.

2 sets of tri-set crunches on a decline bench. 10 lbs at 6 reps, 25 lbs at 6 reps and then 45 lbs at 15 reps.

1 set per side of barbell ab rotations. 10 reps per side at 45 lbs.

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After completing my workout this is how I felt-

georges-st-pierre_crop_340x234And of course I finished up with some AdvoCare Protein.muscle gain

 

 

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Working at Meyer Fitness, Norfolk Fitness Center

Sorry all! This has been a busy week, and I haven’t posted daily like I wanted. So lets catch up.

The reason I have struggled with getting everything done this week, despite being on spring break, is because I have begun to get hours at Meyer Fitness in Norfolk, VA. This summer I will be completing a 400 hour internship, and to make things easier, I am grabbing some hours now and getting ahead. I was able to 12 hours this week. So I am now 3% down with my internship! LOL. I love Meyer Fitness and truly believe I picked the right place to work this summer. If you are in the Norfolk, VA area, stop by!

I started the muscle and strength routine on Monday, I did get to post that! On Tuesday I dd a supplemental routine to help me hit the muscle groups not worked during the Soviet Strength routine. That workout looked like this:

3 sets of 5 Snatches, 135lb

3 sets of 8 face pulls

3 sets of 8 reverse pec deck machine

4 sets of 4 Heavy shoulder press

3 sets of 8 seated leg curl

4 sets of 4 heavy one arm row

2 sets of 10 standing calves

2 sets of 10 seated calves

This was followed by 25 per side of 35# turkish get ups, 100 pushups, and 100 situps.

My Turkish Get Up goal

My Turkish Get Up goal

On Wednesday I did 6 sets of 3 for my soviet routine. The takeaway from Wednesday was: Bench is going to be hard when doing sets of 5 and 6, Squats feel really good, but we will see what 6×6 is like, and chin-ups are the exercise that gets you. The only way to finish my 3 reps, was to drop the weight a little after 3 sets. If you are following along, whenever you cannot reach your rep count, drop some weight. Do not simply to lower reps for more sets. Keep the rep scheme the same and go lighter.

Thursday was another day to focus on other movements. I chose to follow Crossfit Challenge’s 13.2:

5 shoulder to overhead press with 115

10 deadlifts with 115

15 , 25″ box jumps

repeat as many times as possible for 10 minutes. I completed 6 rounds for a score of 182, I got the two from 2 presses in unfinished round 7.

And back to today- Soviet routine, 6 sets of 3. I followed the same routine as on wednesday and felt much better about my performance.

Ok, so I am all caught up! Don’t forget- Do Not Waste a Workout, Finish with proper nutrition!

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Week 1 Day 1

Today was the first day of the Soviet routine. I chose to use 60 seconds as my rest time. Since day one is light compared to some of the days to follow I wanted to minimize rest today, and later in the routine work up to taking 2 minutes of rest in between sets. Here is the routine for today:

175 pound Bench Press, 6 sets of 2 reps

245 pound Back Squat, 6 sets of 2 reps

80 pound Weighted Chin-ups, 6 sets of 2 reps

3 sets of 20 reps reverse V-up, hands on floor, feet on ball

6 sets of 8 reps of Sledge Hammer slams

3 sets of tri-set crunches, 6 crunches holding 15 pounds, 6 with 25 pounds and 15 with 45 pounds

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My take away is from the day is that proper nutrition will be key to getting through these workouts. Since this is a strength routine and not a cutting routine, my calorie intake went up, and I can tell I used every bit of the energy in my Advocare Spark, and Advocare Catalyst. By the end of the workout I was exhausted. I really believe the supplements from Advocare have helped me push harder and get through some of the tougher workouts. They helped me get to my goal weight, and they will help me add strength and muscle.

Today was a light day, sort of a “Hey get your feet wet and learn about what is coming in the next few weeks”. However, I can honestly say that I felt the second reps of every exercise when I was on set 5 or 6. Tonight however I do not feel too bad, and am ready to do my supplemental exercises tomorrow.

Give it a try. I will post day two tomorrow!