Biotest

Amit Sapir Log 2


#141

[quote]TrainForPain wrote:
Thank you for sharing your workouts.
Nice hammie rehab…![/quote]

You’re welcome. I’ve got to give credit to Chris Duffin for my hamstring rehab program, he’s a very knowledgeable guy.


#142

[quote]Akidara wrote:
Out of interest, how much do you weight and how tall are you Amit ?[/quote]

5’4 and currently 220lbs

At the peak of my off season last year I was 245 (stage weight:205-212lbs)and in my powerlifting meet in November I was 198 at the weigh in when I broke the world record. With nutrition and proper supplementation you can make huge differences in numbers on the scale in a relatively small period of time. This is why I always tell my bodybuilding clients to stop looking at the scale because its not always accurate measurement to determine body composition.


#143

AM
Mobility warm up:
Overhead press
Overhead squats
Walking overhead squats (duck walk)
Drop snatch
*repeat complex 3x 5-10reps each
This is a great way to open up your hips, shoulder and help with general flexibility and mobility

Snatch - 5 sets x 5 reps
*not heavy! just enough to stimulate the nervous system and for recovery. Only about 60kg.

Band pull apart - 4 sets x 20 reps

Abs
Weight crunches with leg lifts 3 sets x 20 reps

Grip work
3 sets of hangs to failure

PM - BICEPS
Standing fat grip dumbbell curl - 3 sets x 12-15 reps

Low pulley 1 arm cable curls - 3 sets x 12 reps
*3s pause at peak contraction

High pulley 1 arm cable curl - 3 sets x 12 reps
*5s negative on first 6 reps

Superset: concentration & hammer curls - 3 sets x 15 reps

Posing - 10minutes


#144

#145

AM - Leg pump

Leg extensions 5 sets x 15-20 reps
*i didn’t do this exercise for a long time so I did more sets and played around with the tempo in some of them

Superset: lying leg curls (bottom part of the movement) & banded seated hamstring curl
3 sets x 12-15reps

1 leg stiff leg barbell deadlifts 3 sets x 12 reps
*just used an empty bar

Exercise ball hamstring curls 4 sets x 10-12 reps
*2 sets with 1 leg and 2 sets with 2.

Bulgarian squat 2 sets x 15 reps

PM -back pump
Pull ups 3 sets x 12 reps
*changing grip every set

Wide grip pulldowns 3 sets x 12-15reps

1 arm barbell row
3 sets x 8-10reps

Machine row (supinated grip)
3 sets x 8-10reps

Abs: weighted crunches on exercise ball 3 sets x 20 reps


#146

AM
Deadlifts 2 sets x 5 reps @ 80%
3 sets x 3 reps @ 90%

Deficit deadlifts 5 sets x 3 reps @80%

PM
Lying hamstring curls 3 sets x 15 reps

1 leg stiff leg deadlift 3 sets x 10-12 reps

Exercise ball hamstring curls 3 sets x 20 reps

Grip work + abs


#147

Amit’s getting his strength back! 605lbs for 6 reps (4 sets)


#148

I really like the form. No squat-good-morning, really upright for a LBBS.


#149

Squat Session - it was a heavy day so I only did one session
I’m trying to assess where my strength is at after the hamstring tear and everything feels good so it’s time to start ramping back up.

Mobility warm up

Low bar squats
500 x 8
605 x 6 (4 sets)

Safety bar pause squat (3s pause)
455 x 6 (3 sets)

Exercise ball hamstring curls
2 sets with 1 leg - 10 reps
3 sets with 2 legs - 12-15 reps

Stiff leg dumbbell deadlift (single leg)
4 sets x 10-12

Weighted crunches
4 sets x 20 reps


#150

AM
Bent over barbell rows 5 sets x 10/8/6/4/8

1 arm barbell rows 3 sets x 10/8/6

Weighted pull ups 4 sets x 10/8/6/4

PM
1 arm side pulldowns 3 sets x. 12-15reps
*first 1/2 of the set with 5s negative

Superset: wide grip pulldowns & 1 arm seated row
3 sets x 10-12 reps each

Machine pullovers: 3 sets x 15 reps

  • 3s pause at peak contraction for first 7 reps

Weighted crunches

Timed hangs for grip work


#151

AM
Bench press
2 sets x 6 @ 70%
2 sets x 3 @ 80%
1 set x 2 @ 90%
1 sets x 1 @ 90%

Deadlift
2 sets x 5 @ 70%
1 set x 4 @ 75%
3 sets x 3 @ 85%

Band pull aparts
3 sets x 20 reps

PM
Close grip bench press
5 sets x 10/8/6/4/3

Superset: 3 sets close grip push ups 20 reps (forehead to the bench) & grenade tricep extension 12-15 reps

Superset: machine skullcrushers & overhead grenade extensions 2 sets x 12-15 reps

Stuff leg dumbbell deadlift (single leg) 3 sets x 12 reps

Exercise back hamstring curls
1 leg - 2 sets x 8-10
2 legs - 2 sets x 15 reps

Hanging leg raises
3 sets x 12-15reps

  • I didn’t do these for a long time, it was a bitch!

#152

hi amit,
just droppin a note. seems like things are going well. the forums have been quiet. i’ m doing my grind at work.
all the best!


#153

[quote]domcib wrote:
hi amit,
just droppin a note. seems like things are going well. the forums have been quiet. i’ m doing my grind at work.
all the best![/quote]

Things are going great, thank you. Slowly gaining my strength back and I have my eyes set on two powerlifting meets and two bodybuilding shows in the next few months.

It’s about to get interesting! I just need to stay healthy :slight_smile:


#154

Bicep & Shoulder pump
*I did one session today because I have heavy squats coming up tomorrow.

Superset1: 5 sets
1 arm cable lateral raise 12-15repe
&
Standing military press 10-12 reps

Superset2: 3 sets
1 arm bent over lateral (rear delts) 10-15 reps
&
1 arm rear delt extensions 12-15reps

Rope facepulls
3 sets x 20 reps

Standing barbell curls
3 sets x 12 reps

Reverse grip barbell curls
3 sets x 10-12 reps

1 arm high pulley cable curls
4 sets x 12-15reps
*3s pause at peak contraction first 1/2 of set

“Arnold” concentration curls
2 sets x. 12 reps
*5s negative

Hanging leg raises
3 sets x 15 reps


#155

Amit congrats on the world record! From the video looked like you had more in the tank.
Very impressive.


#156

SQUAT DAY!! Amit’s getting ready to squat 645


#157

Amit:

Congrats on your record - that is work!

I’m nowhere near your level, but your recent run at big squat numbers is coming at a time where I’m just getting back into the squat. I had left it for a few years since I’ve been in love with KB’s and deadlifts as of late. Now, I’m focusing again on the squat.

May I ask your advice?

A trainer friend of mine gave me this squat blitz (sorry for the long post). What do you think of this 21-day blitz program?

Cheers,
Muts


Using your recent 365lbs training max, here is the template for your upcoming 21-day blitz.

Week 1 - 3 days (Monday, Wednesday, Friday)
Monday:
115 lbs (approx. 30% 1RM) - 3 reps, ISO hold in bottom position for 3 seconds
(Don?t cut this ISO hold time short to 1-2 seconds. Make the 3 seconds!)
165 lbs (45% 1RM) - 2 reps, ISO hold 2 seconds
205 lbs (55% 1RM) - 2 reps, ISO hold 2 seconds
245 lbs (65% 1RM) - 1 rep, ISO hold 1 second
275 lbs (75% 1RM) - 1 rep, normal speed (no hold)
300 lbs (80% 1RM) - 1 rep, normal speed
325 lbs (90% 1RM) - 1 rep, normal speed

Back-off Sets:
265 lbs (first set is approx. 80% of your top set for this day) - 3 reps, C.A.T.
(Remember to accelerate the bar as hard as possible throughout the entire concentric ROM all the way till the end of your normal ROM)
270 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
275 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
Speed Sets:
205 lbs (approx. 55-60% of your top set for this day) - 5 reps
(Move the bar as fast as possible while maintaining proper positions)
205 lbs - 5 reps - same
After squatting, assess mobility needs and address those specifically.

Perform one strength movement for 5x5 each day (M,W,F). E.G. Overhead press, vertical or horizontal row, any other of your choice just not deadlift, leg press or the like. These should be 8 out of 10 exertion.

Wednesday and Friday are the same template. You can add 5-10lbs to your top squat set and to each back-off and speed set respectively.

Week 2 - 6 days (Monday - Saturday) Accumulation Week
Each day will be auto-regulated. You have to set a minimum weight that you will reach each day for your top set. Back-off and speed sets are based on what weight you hit for that top set each day.

Example Day 1:
Top set 330lbs
Back off sets - you can do 1-3 of these starting at 270lbs. As long as your bar speed is good, do the 3 sets. If you are slow, just 1-2 triples.
Speed sets - you will decide. My first time through the blitz I rotated this way: Monday I did triples after the max. Tuesday I did no triples but did the speed sets of 5. Wednesday back to triples, Thursday I did the 5?s, Friday triples and 5?s, Saturday I would just go to the max.

During Week 2 Monday, Wednesday, Friday do your 5x5 with your strength move (Press, row, etc). Tuesday, Thursday and Saturday instead of the 5x5, do conditioning E.G. Farmer?s Walk or Tabata KB swings or Incline treadmill walk 10 mins 3.0 mph, 10 degrees incline.

NOTE: Don?t neglect mobility work as your body tells you what it needs!

Week 3 - 5 days (Monday - Friday) Peak Week
You will be undulating up and down into your peak effort session on Friday. It should look something like this:

Monday: Work to max of 320lbs - do back off triples and 5?s if you feel good. Triples would be at 255-260. 5?s would be 185-190.
Tuesday: Work to max of 335lbs - adjust triples and 5?s accordingly.
Wednesday: Work to max of 350lbs - adjust accordingly
Thursday: Work to max of 315lbs - adjust
Friday: Work to new training max - goal is 385lbs. Perceived rate of exertion should be 9+. No back off sets - go celebrate your new max!

(Then 7 days off from squatting to allow body super compensate - focus on SG High Pull or Pressing - Then you will peak for a new max at 105 - 110%+ of prior max)


#158

Amit’s last set(4th) with 645 for 4 reps.


#159

[quote]Dark Cloud wrote:
Amit congrats on the world record! From the video looked like you had more in the tank.
Very impressive.[/quote]

Thank you very much. My next goal is 800… Working towards it, slowly but surely! Thanks for the support.


#160

[quote]Mutsanah wrote:
Amit:

Congrats on your record - that is work!

I’m nowhere near your level, but your recent run at big squat numbers is coming at a time where I’m just getting back into the squat. I had left it for a few years since I’ve been in love with KB’s and deadlifts as of late. Now, I’m focusing again on the squat.

May I ask your advice?

A trainer friend of mine gave me this squat blitz (sorry for the long post). What do you think of this 21-day blitz program?

Cheers,
Muts


Using your recent 365lbs training max, here is the template for your upcoming 21-day blitz.

Week 1 - 3 days (Monday, Wednesday, Friday)
Monday:Â
115 lbs (approx. 30% 1RM) - 3 reps, ISO hold in bottom position for 3 secondsÂ
(Don?t cut this ISO hold time short to 1-2 seconds. Make the 3 seconds!)
165 lbs (45% 1RM) - 2 reps, ISO hold 2 seconds
205 lbs (55% 1RM) - 2 reps, ISO hold 2 seconds
245 lbs (65% 1RM) - 1 rep, ISO hold 1 second
275 lbs (75% 1RM) - 1 rep, normal speed (no hold)
300 lbs (80% 1RM) - 1 rep, normal speed
325 lbs (90% 1RM) - 1 rep, normal speed
Â
Back-off Sets:Â
265 lbs (first set is approx. 80% of your top set for this day) - 3 reps, C.A.T.Â
(Remember to accelerate the bar as hard as possible throughout the entire concentric ROM all the way till the end of your normal ROM)
270 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
275 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
Speed Sets:Â
205 lbs (approx. 55-60% of your top set for this day) - 5 repsÂ
(Move the bar as fast as possible while maintaining proper positions)
205 lbs - 5 reps - same
After squatting, assess mobility needs and address those specifically.
Â
Perform one strength movement for 5x5 each day (M,W,F). E.G. Overhead press, vertical or horizontal row, any other of your choice just not deadlift, leg press or the like. These should be 8 out of 10 exertion.Â
Â
Wednesday and Friday are the same template. You can add 5-10lbs to your top squat set and to each back-off and speed set respectively.

Week 2 - 6 days (Monday - Saturday) Accumulation Week
Each day will be auto-regulated. You have to set a minimum weight that you will reach each day for your top set. Back-off and speed sets are based on what weight you hit for that top set each day.
Â
Example Day 1:
Top set 330lbs
Back off sets - you can do 1-3 of these starting at 270lbs. As long as your bar speed is good, do the 3 sets. If you are slow, just 1-2 triples.
Speed sets - you will decide. My first time through the blitz I rotated this way: Monday I did triples after the max. Tuesday I did no triples but did the speed sets of 5. Wednesday back to triples, Thursday I did the 5?s, Friday triples and 5?s, Saturday I would just go to the max.

During Week 2 Monday, Wednesday, Friday do your 5x5 with your strength move (Press, row, etc). Tuesday, Thursday and Saturday instead of the 5x5, do conditioning E.G. Farmer?s Walk or Tabata KB swings or Incline treadmill walk 10 mins 3.0 mph, 10 degrees incline.

NOTE: Don?t neglect mobility work as your body tells you what it needs!

Week 3 - 5 days (Monday - Friday) Peak Week
You will be undulating up and down into your peak effort session on Friday. It should look something like this:
Â
Monday:Â Work to max of 320lbs - do back off triples and 5?s if you feel good. Triples would be at 255-260. 5?s would be 185-190.
Tuesday:Â Work to max of 335lbs - adjust triples and 5?s accordingly.
Wednesday:Â Work to max of 350lbs - adjust accordingly
Thursday:Â Work to max of 315lbs - adjustÂ
Friday:Â Work to new training max - goal is 385lbs. Perceived rate of exertion should be 9+. No back off sets - go celebrate your new max!

(Then 7 days off from squatting to allow body super compensate - focus on SG High Pull or Pressing - Then you will peak for a new max at 105 - 110%+ of prior max) [/quote]

Thanks for posting. It’s kind of hard to give you a good answer without knowing your training history. Just from taking a quick look it seems a little bit excessive both in terms of intensity and volume. If your training max is truly the numbers that you gave me I’d say going so close to your max 3x a week is overdoing it, it allow you enough time for recovery. Again, this is just an assumption as I do not know your training history and if your body is used to such high volume and intensity work. If this is something you haven’t done before I think jumping straight into it isn’t a good idea.