2-SCOOPS Training Log

Training Training Logs
221

12-30-10 shirt bench

warmup- bar, 95, 135
185x1
225x1
275x1 1 board
315x1 1 board
365x1 3 board
455x1 4 board added rage x

505x1 3 board
555x1 2 board
585x1 2 board
675x1 2 board added reverse bands

bb curl- 95lbs x15x2
curl bar, overhand grip- 5lb per side x20x1, x25x1

that’s all. benching went very well. i like my new wrist wraps and i think i made a really good decision on taking the grid stitching out of my shirt. the 585 went up like nothing, the 675 was more challenging, i’m guessing somewhere around 620-630 at top, i’ve noticed my bands have lost some tension due to the continuous use, so i’ll have to double check the numbers. i have vid of the 585 i’ll put that up.

222

12-30-10 shirt bench

warmup- bar, 95, 135
185x1
225x1
275x1 1 board
315x1 1 board
365x1 3 board
455x1 4 board added rage x

505x1 3 board
555x1 2 board
585x1 2 board
675x1 2 board added reverse bands

bb curl- 95lbs x15x2
curl bar, overhand grip- 5lb per side x20x1, x25x1

that’s all. benching went very well. i like my new wrist wraps and i think i made a really good decision on taking the grid stitching out of my shirt. the 585 went up like nothing, the 675 was more challenging, i’m guessing somewhere around 620-630 at top, i’ve noticed my bands have lost some tension due to the continuous use, so i’ll have to double check the numbers. i have vid of the 585 i’ll put that up.

223

1-02-11 equip dead

block pulls, few inches below knee- warmup- 135, 225
315x2
405x1
495x1 added belt
585x1 added metal king sumo suit

635x3
675x3 loose straps up
705x2
675x1x2 higher block pull

straight leg deficit deads- 225x10, 275x10x2
incline db press(1 notch more incline than usual)- 80lbs x10x2, x12x1
one arm db row- 145lbs x10 per side x2 (used straps)
db swing- 110lbs x10

that’s all, got sick since thurs so i think that took some out of me cuz when i went to the higher rack pulls i was gonna do more reps but just ran out of juice. got to do some random acc work, i’m real sore today and i’m real sick today lol. i have vid of the 675x3 and the 705x2, the 705 is a little sloppy, i tend not to fully lock stuff out when i’m doing reps. i also need to finally start working on my grip since it was slipping a little on the heavy rep stuff. jake made some blocks so we don’t have to use the rack, they work out great, and we have some 3/4 inch boards to put under the blocks to hit any height you want. so i went block plus 2 of those boards just for reference. i’m gonna take away a board next time and continuously work down.

soooo i’m tired of trying to explain the energy difference spent between someone strong and someone not strong. i am lucky to have the metabolism i do, and i eat whatever i want but you have to look at the energy difference spent between me and the people that bring it up, so i want to do some basic math and just calc the difference between a 300lb squatter and 600lb squatter, all other things being equal. this will be just a basic energy difference, nothing fancy, hard, or in depth.

224

585x1 2board

225

675x3

226

705x2

227

[quote]2-SCOOPS wrote:
soooo i’m tired of trying to explain the energy difference spent between someone strong and someone not strong. i am lucky to have the metabolism i do, and i eat whatever i want but you have to look at the energy difference spent between me and the people that bring it up, so i want to do some basic math and just calc the difference between a 300lb squatter and 600lb squatter, all other things being equal. this will be just a basic energy difference, nothing fancy, hard, or in depth.[/quote]

What do you mean by energy difference? Is this how taxing the lifts are?

And why would a 300lb squatter ever bring this up? Sounds like a way to excuse a low squat.

228

[quote]grettiron wrote:

[quote]2-SCOOPS wrote:
soooo i’m tired of trying to explain the energy difference spent between someone strong and someone not strong. i am lucky to have the metabolism i do, and i eat whatever i want but you have to look at the energy difference spent between me and the people that bring it up, so i want to do some basic math and just calc the difference between a 300lb squatter and 600lb squatter, all other things being equal. this will be just a basic energy difference, nothing fancy, hard, or in depth.[/quote]

What do you mean by energy difference? Is this how taxing the lifts are?

And why would a 300lb squatter ever bring this up? Sounds like a way to excuse a low squat.[/quote]

so i may need more back story here, but yea i think you are kinda right lol. so one of my friends that is about a 300lb legit squatter always comments to me about what i eat and that it’s all because of my metabolism. i don’t think he gets how much more work i do in the weight room versus what he does. if you think about it like this; he can squat 300lbs once, i can squat 300lbs until i get tired but for arguement sake i’ll say 25 times. so the energy i can expend or do expend per training session is far far higher than his, so the more energy i expend the more calories i’ll use, and the more calories i’ll need to “refuel” myself. so from a physics standpoint i do much more work than he does and i don’t think he gets that.

so assuming all things equal, and we’ll only use from the bottom of the squat to the top(otherwise net work and energy would be zero). i used an approx distance of .5m, maybe a lil to much but it’ll show my point. a 600lb squatter squats 300lbs 25 times. his work done is approx 33,378 joules. where is if the 300lb squatter squats 300lbs once, his work done is approx 667 joules. so there is a about a 33kj difference. which if converted to kcalories isn’t much, like 8 kcalories but that’s only in the act of the lift, not the recovery period. so i think i’ve shown my point, and keep in mind these are only rough calcs just to show my point.

229

705x2

230

I’ve been following your log for about a month and am really enjoying it man. Keep kickin’ ass!

231

[quote]Ty Carlson wrote:
I’ve been following your log for about a month and am really enjoying it man. Keep kickin’ ass![/quote]

thanks for following, i’ll try to keep it up!

232

Nice pullin’, but I hear you’ll get red lighted for not locking out those knees.

233

1-5-11 squat day

safety bar box, same height,warmup- bar, 170
260x3
350x1
440x1 added belt
530x1
620x1 added breifs
710x1 added ace suit

720x3
760x1 went for my 2nd and didn’t get it, this was the first day i felt ok from being sick, apparently still not 100 percent yet.

shouldn’t have tried it but whatever, prolly just gonna use this as a down week being as i felt real bad after squatting today. just gonna warm up on bench friday and that’s prolly gonna be it. hey, shit happens i guess, everything doesn’t go your way sometimes, just have to go with it.

234

1-7-11 bench

warmup- bar, 95, 135
185x1
225x1

225x18

that’s all, pretty demotivated from wed, didn’t really feel like doin much, didn’t want to do shirt work if i’m still not 100 percent yet. i’ll start up again next week.

ps- my plan wed was 720x3, 760x3, 800x3. so i’m not sure what i’m gonna try to do next week yet. i might just go suit no briefs to get use to my ace and make sure it’s seated correctly. i don’t know yet. i’ll have to improvise my bench next week also, but i’m thinking 575-585x2 for my final set.

235

1-12-11 squat day

safety bar, same box height-warmup- bar, 170, 260
350x1
440x1 added belt
530x1
620x1 added ace suit, old knee wraps
710x1

760x1 went for 2, again not there
800x2 reverse band

ghr- bw x30

i don’t really know what’s goin on, my squatting has gone real shitty lately. after the 760 i realized a couple mistakes and thought the reverse band would help me out with this. it did and it went ok. my whole plan today was to work up and see how it went to see if i wanted to do heavy doubles or do some lighter speed type work. everything went real well so i decided for the heavy doubles but that quickly went pretty shitty. i think i’m really overthinking things, i just need to squat how i’ve been squatting and not change anything, and since my neck is horribly hurty i think i need to change my safety bar setup, didn’t hurt when things were goin well.

hopefully benching will go pretty well, and i think i’m gonna do some reverse band low rack pulls on sat. next week i may do all reverse band stuff. i think it’ll be fun.

i like gear work, but i’m missing structure in my workouts cuz gear work is much more hit and miss. i kinda want to go back to raw work to increase my comp squat and total but we’ll see i guess.

236

Don’t sweat the shitty feeling squats, you’ll be back to kicking ass and taking names in no time.

I’ve got a gear question for you, if you don’t mind. I want to get into gear, have always been really fascinated by it, but I mainly train alone. I want to start out with squatting in gear, and hold off on trying bench shirts for a while.

What would you suggest for a gear newbie? A suit with the straps down? Start with just briefs? I’m an EliteFTS whore, and don’t mind buying Metal gear…would you suggest something cheaper for a newb?

I just started squatting again last week after a long lay-off due to some shit with my right hip, but hit 405x6 to an inch above parallel box and 455x1 right after on the same box…things should progress quickly from here, but multiply would probably be out of the question for a few years.

Thanks a lot for the help man!

237

[quote]Ty Carlson wrote:
Don’t sweat the shitty feeling squats, you’ll be back to kicking ass and taking names in no time.

I’ve got a gear question for you, if you don’t mind. I want to get into gear, have always been really fascinated by it, but I mainly train alone. I want to start out with squatting in gear, and hold off on trying bench shirts for a while.

What would you suggest for a gear newbie? A suit with the straps down? Start with just briefs? I’m an EliteFTS whore, and don’t mind buying Metal gear…would you suggest something cheaper for a newb?

I just started squatting again last week after a long lay-off due to some shit with my right hip, but hit 405x6 to an inch above parallel box and 455x1 right after on the same box…things should progress quickly from here, but multiply would probably be out of the question for a few years.

Thanks a lot for the help man![/quote]

thanks, yea hopefully shit will get back to normal lol.

as for the gear question, it’s really hard to squat by yourself in gear. before i talk about gear i would like to suggest that you have atleast 2 spotters and set the safety bars pretty high in the rack just in case. you can never be to cautious, it’s just that it will take a little bit to get use to the gear. do you walk out your squats?

for gear… i started out using a single ply metal viking v-type suit, i really liked that. if you want to spend the money i may suggest either getting a new single ply metal suit or a single ply titan suit. pretty much just go straps down. if you want to go a cheaper route, powerliftingwatch has a classifieds section and i would look for used double ply gear. there really isn’t much of a difference between single and multiply gear anymore, except the multiply gear does hold up longer and frankly i just think the stitching is higher quality.
i wouldn’t get briefs cuz a suit straps down is basically just a pair of briefs. i like metal gear and think a single ply viking or king would prolly work out pretty well. and i would start with a higher box to get use to the suit and work down.

238

[quote]2-SCOOPS wrote:

[quote]Ty Carlson wrote:
Don’t sweat the shitty feeling squats, you’ll be back to kicking ass and taking names in no time.

I’ve got a gear question for you, if you don’t mind. I want to get into gear, have always been really fascinated by it, but I mainly train alone. I want to start out with squatting in gear, and hold off on trying bench shirts for a while.

What would you suggest for a gear newbie? A suit with the straps down? Start with just briefs? I’m an EliteFTS whore, and don’t mind buying Metal gear…would you suggest something cheaper for a newb?

I just started squatting again last week after a long lay-off due to some shit with my right hip, but hit 405x6 to an inch above parallel box and 455x1 right after on the same box…things should progress quickly from here, but multiply would probably be out of the question for a few years.

Thanks a lot for the help man![/quote]

thanks, yea hopefully shit will get back to normal lol.

as for the gear question, it’s really hard to squat by yourself in gear. before i talk about gear i would like to suggest that you have atleast 2 spotters and set the safety bars pretty high in the rack just in case. you can never be to cautious, it’s just that it will take a little bit to get use to the gear. do you walk out your squats?

for gear… i started out using a single ply metal viking v-type suit, i really liked that. if you want to spend the money i may suggest either getting a new single ply metal suit or a single ply titan suit. pretty much just go straps down. if you want to go a cheaper route, powerliftingwatch has a classifieds section and i would look for used double ply gear. there really isn’t much of a difference between single and multiply gear anymore, except the multiply gear does hold up longer and frankly i just think the stitching is higher quality.
i wouldn’t get briefs cuz a suit straps down is basically just a pair of briefs. i like metal gear and think a single ply viking or king would prolly work out pretty well. and i would start with a higher box to get use to the suit and work down.[/quote]

Awesome! Thanks for the help man, I really appreciate it. I always squat in a power cage/walk out my squats, and like you suggested, always have my pins set within a couple inches of the bar when I hit depth.

I will definitely go with a suit from Metal then. Again, thanks for the help…I don’t personally know any guys who use gear so I wanted to get a little beginner advice.

Keep up the good work…you are definitely one of the top “unsung beasts” around T-Nation.

239

1-14-11 bench day

warmup- bar, 95, 135
185x1
225x1
275x1 2 board got used instead of 1 board
315x1 1 board
365x0 2 board, i don’t know
455x1 3 board, added rage x

495x2 2 board
545x1 2 board, again i don’t know
635x2 2 board, reverse band

close grip 2 board bench- 225x12, 245x12
conor press- 1 plate per side x15, 2 plates per side x15

i’ll just have to video the conor press, it takes place on the leg press but the rest is better off described via video.

i don’t know what the hell is up with shit. warmup work went well up until the 315 and obviously the 365 didn’t go well. the 495 didn’t feel to bad, i just did one with 545 cuz i knew 2 wasn’t there, so switched to reverse band which would give me about what i wanted at the top for my planned third set. that actually went pretty well. i’m getting real frustrated with things.

so after some discussion today, i’m gonna continue with my reverse band equipped work for next week, then take atleast a week of down stuff, then just go back to my raw work and occasionally work in some gear work to make sure i still keep the groove down. but i feel like the best my equipped work has felt was when i first just switched to equipped work. i cant tell my raw strength is down cuz i haven’t been able to do much for acc work. whatever, i’ll get things worked back out. i still want to do a meet, but i’ll prolly just go raw again…unless things turn end up turning around for my gear work.

i get to deadlift tomorrow, hopefully that will go better than the rest of shit this week. maybe i’ll do somethin worth takin vid.

240

Something that might brighten your day after the last couple stale workouts; I checked out the start of your log last night to see what kind of progress you’ve made, and watched one of your Yoke Bar box squats from last January…you probably know this already, but looking back at it may make it way more apparent…your yoke bar box squats are way way faster both eccentrically and concentrically. Major props on the improvements…your ssb squat completely knocks the shit out of any ssb squat I’ve ever seen.

Another question, if you don’t mind. Your style of box squatting seems to be kind of “touch and go” as compared to some guys that really “sit” on the box. Do you feel that using this style has been more beneficial/had more carryover for your free squats, both raw and equipped, than if you had decided to go the other route?