Good stuff.
http://www.t-nation.com/readTopic.do?id=1545068
Monday, April 30, 2007
04.30.2007
The meet in Albuquerque was awsome. However, I was only as good as my support. Cody, Wes , and Lou were amazing. I can't tell everyone how much I appreciate the help. Today, my eyes are completely bloodshot and I can barely move. What a great weekend!
Here's a quick recap of the meet lifts:
Squat -
455
505 (new pr)
515 (missed. Lost my balance in the hole.)
Bench -
315
330 (New Pr)
345 (Missed half way up)
Deadlift -
425
450 (New Pr)
465 (Red lighted for hitching. ((BS))
I'm very happy with the results, but I know I can get a lot stronger.
Wednesday, April 25, 2007
04.25.2007
Drug out of bed and went to the track this morning w/ the crew. I ran a mile and then walked another mile. First time I've run in a couple of months. Felt surprisingly good, but I didn't want to push it. Still no booze. I feel better every day. Who knows, I may just keep this trend up for a while and see how strong I really can get.
Tuesday, April 24, 2007
04.24.2007
Slept in.
I've been living on water, fruit, and turkey. Never before have my poops been this healthy. Last night I really wanted to drink, but instead I went out in a thunderstorm and worked on my board-press boards. These are some crazy wicked looking paddles, but they will be my secret weapons for getting my bench up to 400 by the end of the year.
I've been living on water, fruit, and turkey. Never before have my poops been this healthy. Last night I really wanted to drink, but instead I went out in a thunderstorm and worked on my board-press boards. These are some crazy wicked looking paddles, but they will be my secret weapons for getting my bench up to 400 by the end of the year.
Monday, April 23, 2007
04.23.2007
202 lbs. Body fat: 93%
No beers yesterday. No beers today. Surely I can make it five more days...
Walked this morning. Sadly enough, I broke a good sweat.
No beers yesterday. No beers today. Surely I can make it five more days...
Walked this morning. Sadly enough, I broke a good sweat.
Friday, April 20, 2007
04.20.2007
Finally back in town.
Did a pretty half hearted workout this morning. Actually, it was a fine workout. I just went really light to deload for this meet. Always feels like I'm not trying very hard.
DE bench
worked up to 8 sets of 3 @ 50%1RM
millitary presses
sckull crushers
rope pressdowns
DB flys
pullups
blah, blah, blah...
I'll get more specific when the workouts get more interesting.
No weight lifting next week. I've got to drop about 6 lbs before next Saturday. Should be interesting.
Did a pretty half hearted workout this morning. Actually, it was a fine workout. I just went really light to deload for this meet. Always feels like I'm not trying very hard.
DE bench
worked up to 8 sets of 3 @ 50%1RM
millitary presses
sckull crushers
rope pressdowns
DB flys
pullups
blah, blah, blah...
I'll get more specific when the workouts get more interesting.
No weight lifting next week. I've got to drop about 6 lbs before next Saturday. Should be interesting.
Tuesday, April 17, 2007
04.17.2007
I chose to sleep today. My body hurts and I have to drive 7 hours this afternoon. Sleep is good. On another note, I managed to quit drinking for roughly 16 hours. Not exactly a record for me, but somehow I'm having trouble caring. And to my dear brother:
Happy Friggn' Birthday!
Monday, April 16, 2007
04.16.2007
The countdown begins...
Was going to do a full on geared up squat workout, but my right knee was tweaking out so I got lazy and decided to break in the new knee wraps.
Good warmup
Squats:
Bar x 10
135 x 6
225 x 6
275 x 4
315 x 3
365 x 3 (knee wraps)
I'd forgotten how bad knee wraps suck, but I consider myself lucky. One of the new guys to the A.M. crew used to compete and was glad to show Wes how to properly wrap so that no blood could move to or from my feet.
Did a few sets of fairly heavy goodmornigs. Worked up to 155lbs for a set of 6.
After that, I pretty much just walked around the gym thinking up exercises that I didn't feel like doing, and then not doing them.
Was going to do a full on geared up squat workout, but my right knee was tweaking out so I got lazy and decided to break in the new knee wraps.
Good warmup
Squats:
Bar x 10
135 x 6
225 x 6
275 x 4
315 x 3
365 x 3 (knee wraps)
I'd forgotten how bad knee wraps suck, but I consider myself lucky. One of the new guys to the A.M. crew used to compete and was glad to show Wes how to properly wrap so that no blood could move to or from my feet.
Did a few sets of fairly heavy goodmornigs. Worked up to 155lbs for a set of 6.
After that, I pretty much just walked around the gym thinking up exercises that I didn't feel like doing, and then not doing them.
Friday, April 13, 2007
04.13.2007
Heavy bench in shirt today. A bit dissapointing, but I think I really need a rest. I'm taking the week off before the meet and am looking forward to it.
Bench
bar x 5
95 x 5 x 2
135 x 4
185 x 3
225 x 2
275 x 1 (shirt on)
315 x 1 (1 second pause on chest, easy)
335 x 1 (light assistance, this will be my goal at the meet)
335 x 1 (yuck)
315 x 1 (clean)
Did some tricep and back work. Wasn't really into it enough to report on it. I'm pretty much going to be deloading from here to the meet. Heavy sqauats on Monday...
Bench
bar x 5
95 x 5 x 2
135 x 4
185 x 3
225 x 2
275 x 1 (shirt on)
315 x 1 (1 second pause on chest, easy)
335 x 1 (light assistance, this will be my goal at the meet)
335 x 1 (yuck)
315 x 1 (clean)
Did some tricep and back work. Wasn't really into it enough to report on it. I'm pretty much going to be deloading from here to the meet. Heavy sqauats on Monday...
Thursday, April 12, 2007
04.12.2007
Good workout. I need more sleep.
RE Squats
135 x 12
225 x 10
315 x 8
335 x 6
335 x 6
Good Mornings
135 x 10 x 3
SL Deadlifts
145 x 12 x 2
Shrugs w/ trap bar thingy
190 x 8 x 3 (don't know what the bar weighs here)
Close grip pullups
3 sets of 8 w/ 25lbs
DB hammer Curlz
20 x 15
30 x 15
30 x 15
Abs
Steep decline situps
2 sets of 20
Ax Chopper thingys
2 sets with some weight. (Not sure about my form on these)
Nothing too heavy, but fairly intense. Not bad.
RE Squats
135 x 12
225 x 10
315 x 8
335 x 6
335 x 6
Good Mornings
135 x 10 x 3
SL Deadlifts
145 x 12 x 2
Shrugs w/ trap bar thingy
190 x 8 x 3 (don't know what the bar weighs here)
Close grip pullups
3 sets of 8 w/ 25lbs
DB hammer Curlz
20 x 15
30 x 15
30 x 15
Abs
Steep decline situps
2 sets of 20
Ax Chopper thingys
2 sets with some weight. (Not sure about my form on these)
Nothing too heavy, but fairly intense. Not bad.
Wednesday, April 11, 2007
04.11.2007
Supposed to be a track workout today. My kids took turns screaming all night. At least it was only a track day.
Tuesday, April 10, 2007
04.10.2007
Did some rep work today to change the pace. Very intense.
RE Incline bench
95 x 10
135 x 8
225 x 6
245 x 6
275 x 6 (saw stars)
Decline bench
135 x 6
185 x 6
225 x 6
275 x 6
315 x 4 (Failed on last rep)
DB Millitary Press (seated)
50 x 6
60 x 6
70 x 6
85 x 6 (wish our DB's got heavier than this)
Tri pressdowns w/rope
3 sets of 12
Tate presses
3 sets of 8
Russian Twists
3 sets of 8 @ 25lbs
Incline situps
3 sets of 15 w/45lb DB
Despite the feeling of being hit by a truck, the rep work felt really good. On another note, I've been doing some in vivo experimentation with supplements in the gym. I've been carrying a pot of coffee to the gym with me for a few weeks now. It seems that drinking coffee during the workout is truly the only way to go at this sport. My workouts suck when I don't have coffee. It may not be for everyone, but it's worth a shot!
RE Incline bench
95 x 10
135 x 8
225 x 6
245 x 6
275 x 6 (saw stars)
Decline bench
135 x 6
185 x 6
225 x 6
275 x 6
315 x 4 (Failed on last rep)
DB Millitary Press (seated)
50 x 6
60 x 6
70 x 6
85 x 6 (wish our DB's got heavier than this)
Tri pressdowns w/rope
3 sets of 12
Tate presses
3 sets of 8
Russian Twists
3 sets of 8 @ 25lbs
Incline situps
3 sets of 15 w/45lb DB
Despite the feeling of being hit by a truck, the rep work felt really good. On another note, I've been doing some in vivo experimentation with supplements in the gym. I've been carrying a pot of coffee to the gym with me for a few weeks now. It seems that drinking coffee during the workout is truly the only way to go at this sport. My workouts suck when I don't have coffee. It may not be for everyone, but it's worth a shot!
Monday, April 9, 2007
04.09.2007
Had motivational problems today. Iv'e decided that long weekends are very bad for me.
ME Deads
Bar x 8
95 x 6
135 x 5
185 x 4
225 x 2
275 x 2
315 x 1
365 x 1
385 x 1
405 x 1
435 x 1 (Missed at Knees)
435 x 1 (New PR! Ugly grinder)
Did some more hip work and heavy ham curlz
Weighted wide grip pullups
25 x 6
35 x 6
45 x 6
50 x 6
DB Curlz
30's x 12
40 x 10
45 x 8
50 x 6 (clean, but all I had)
40 x failure
I was glad to see the new pr in the deadlift but a little dissapointed in the effort it took. The first attempt was simply a failure. The weight was just too heavy for me to stand up with. The second attempt, I busted an amonia cap and got pissed. Got stuck at the knees and nearly fell forward but recovered and ground it on up. My Deadlift isn't were it should be. My goal is to break 500 by the end of the year. Don't know if I'll make it at this pace. I'm gonna have to change some things up.
ME Deads
Bar x 8
95 x 6
135 x 5
185 x 4
225 x 2
275 x 2
315 x 1
365 x 1
385 x 1
405 x 1
435 x 1 (Missed at Knees)
435 x 1 (New PR! Ugly grinder)
Did some more hip work and heavy ham curlz
Weighted wide grip pullups
25 x 6
35 x 6
45 x 6
50 x 6
DB Curlz
30's x 12
40 x 10
45 x 8
50 x 6 (clean, but all I had)
40 x failure
I was glad to see the new pr in the deadlift but a little dissapointed in the effort it took. The first attempt was simply a failure. The weight was just too heavy for me to stand up with. The second attempt, I busted an amonia cap and got pissed. Got stuck at the knees and nearly fell forward but recovered and ground it on up. My Deadlift isn't were it should be. My goal is to break 500 by the end of the year. Don't know if I'll make it at this pace. I'm gonna have to change some things up.
Thursday, April 5, 2007
04.05.2007
Got into my squat suit today. Took three guys and about 10 minutes.
ME Squat
Warm up with bar
95 x 6
135 x 5
185 x 5
225 x 4
275 x 2
Put on suit
315 x 1 (had trouble making depth. trouble breathing in the suit)
365 x 1 (a little easier. The suit loosened up a bit)
405 x 1 (felt even better)
455 x 1 (let my back arch, but felt ok. Wanted to stop but Louis talked me into to pushing it.)
495 x 1 (Best squat I've ever done. Everyone in the gym quit making fun of me in my tight suit. I love this sport.)
I was absolutely waisted after the squats.
Hypers
25 x 10 x 3
SL Deadlifts (on box)
85 x 12 x 2
Reverse Grip BB Curlz
65 x 10
55 x 10 x 2
DB Shrugs
85 x 6
75 x 8 x 5
1 Sad attempt at an ab workout.
Great workout! The squats were awesome. The suit is great. It really doesn't aid that much in lifting the weight. It wraps your body so tight and pulls your shoulders back so you can focus on lifting the weight without blowing a gasket. Admittedly, there is some rebound out of the hole that can and was taken advantage of. However, you have to be willing to squat deep with a lot of weight to get any benefit from this. Once you get back above parallel, you're on your own.
ME Squat
Warm up with bar
95 x 6
135 x 5
185 x 5
225 x 4
275 x 2
Put on suit
315 x 1 (had trouble making depth. trouble breathing in the suit)
365 x 1 (a little easier. The suit loosened up a bit)
405 x 1 (felt even better)
455 x 1 (let my back arch, but felt ok. Wanted to stop but Louis talked me into to pushing it.)
495 x 1 (Best squat I've ever done. Everyone in the gym quit making fun of me in my tight suit. I love this sport.)
I was absolutely waisted after the squats.
Hypers
25 x 10 x 3
SL Deadlifts (on box)
85 x 12 x 2
Reverse Grip BB Curlz
65 x 10
55 x 10 x 2
DB Shrugs
85 x 6
75 x 8 x 5
1 Sad attempt at an ab workout.
Great workout! The squats were awesome. The suit is great. It really doesn't aid that much in lifting the weight. It wraps your body so tight and pulls your shoulders back so you can focus on lifting the weight without blowing a gasket. Admittedly, there is some rebound out of the hole that can and was taken advantage of. However, you have to be willing to squat deep with a lot of weight to get any benefit from this. Once you get back above parallel, you're on your own.
Wednesday, April 4, 2007
04.04.2007
GPP Day!
We actually went to the track for a hard workout, but it turned out to be cold and windy this morning. Went to the gym.
Walked on a treadmill for 20 mins.
Stretched for another 20.
Participated in local gossip for about another 20.
Went home, took a shower, and headed back out the door in about 20 min.
My "work" day has been going for exactly 20 min and I have not accomplished anything that will help this comany make more money.
We actually went to the track for a hard workout, but it turned out to be cold and windy this morning. Went to the gym.
Walked on a treadmill for 20 mins.
Stretched for another 20.
Participated in local gossip for about another 20.
Went home, took a shower, and headed back out the door in about 20 min.
My "work" day has been going for exactly 20 min and I have not accomplished anything that will help this comany make more money.
Tuesday, April 3, 2007
04.03.2007
Good vibes today.
ME Rack Lockouts (RAW)
small warm up on regular flat bench
135 x 5
185 x 4
225 x 4
275 x 4
315 x 2
365 x 1
385 x 1
405 x 1
405 x 1
405 x 1 (light assistance)
Locked out the last rep and held it for 10 seconds because it felt like the thing to do.
1 Arm Tricep Pressdowns
Light x 8
not so light x 8
heavy x 8
heavy x 8
Cable crossovers
heavy x 12
heavier x 12
heaviest x 12
Standing Millitary Press
95 x 15
115 x 15
115 x 15
I like these. Standing forces you to recruit more posterior chain. Wear a belt.
CloseGrip Cable Rows \ CG Cable pulldowns
Superset 3 sets of 10, pretty light.
Good workout today. I've gotta give some props to my boy Louis. He stepped it up this morning and kicked a-hole on the lockouts.
On another note, I got my Inzer squat suit in yesterday. Tried for 20 minutes last night to get the thang on. No good. I'm gonna have to recruit some help with this one.
ME Rack Lockouts (RAW)
small warm up on regular flat bench
135 x 5
185 x 4
225 x 4
275 x 4
315 x 2
365 x 1
385 x 1
405 x 1
405 x 1
405 x 1 (light assistance)
Locked out the last rep and held it for 10 seconds because it felt like the thing to do.
1 Arm Tricep Pressdowns
Light x 8
not so light x 8
heavy x 8
heavy x 8
Cable crossovers
heavy x 12
heavier x 12
heaviest x 12
Standing Millitary Press
95 x 15
115 x 15
115 x 15
I like these. Standing forces you to recruit more posterior chain. Wear a belt.
CloseGrip Cable Rows \ CG Cable pulldowns
Superset 3 sets of 10, pretty light.
Good workout today. I've gotta give some props to my boy Louis. He stepped it up this morning and kicked a-hole on the lockouts.
On another note, I got my Inzer squat suit in yesterday. Tried for 20 minutes last night to get the thang on. No good. I'm gonna have to recruit some help with this one.
Monday, April 2, 2007
04.02.2007
Drank a million +1 beers this weekend. Took a little while to get moving.
DE Deadlifts @ 60% max
Warm up with bar
Worked up to 8 sets of 2 @ 255lbs
Reverse lunges w/front foot elevated on 25lb plate
bar x 8 (on each leg)
65 x 8
85 x 8 (great movement. Stretched the hips out.)
Leg curlz
100 x 12
110 x 12
100 x 12 (I actually cried a little)
Wide grip Pullups
body weight x 8
25 x 6
35 x 6
50 x 8
DB Hammer culz
45 x 6
60 x 6
60 x 6
65 x 6 (assisted)
Side bends
70 x 15
75 x 15
85 x 15
I can't afford to have any more drunken weekends until after the meet. I got some sleep last night, but I know that two solid days of boozing slowed me down. The light deadlifts were coming off the ground way too slow.
DE Deadlifts @ 60% max
Warm up with bar
Worked up to 8 sets of 2 @ 255lbs
Reverse lunges w/front foot elevated on 25lb plate
bar x 8 (on each leg)
65 x 8
85 x 8 (great movement. Stretched the hips out.)
Leg curlz
100 x 12
110 x 12
100 x 12 (I actually cried a little)
Wide grip Pullups
body weight x 8
25 x 6
35 x 6
50 x 8
DB Hammer culz
45 x 6
60 x 6
60 x 6
65 x 6 (assisted)
Side bends
70 x 15
75 x 15
85 x 15
I can't afford to have any more drunken weekends until after the meet. I got some sleep last night, but I know that two solid days of boozing slowed me down. The light deadlifts were coming off the ground way too slow.
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