2-SCOOPS Training Log

Training Training Logs
241

1-15-11 dead day

rack pull, a little lower than block pulls last time- warmup- 135, 225
315x1
405x1
495x1 added belt
585x1 added king suit
675x1 added reverse bands

765x3 straps up
805x2

growler pulls- sprint form- 100lbs x5?
growler push- stride out- 100lbs x1

bb rows- 225x10, 275x12, 295x10
shoulder press on leg press- plate per side x15, plate and 10 x15
curls- 25 and 10 per side x15x2

so that’s all. things didn’t go to bad, have the 805x2 on vid, which i was thinking it was more at the top, turns out it’s actually less than my block pulls from the other week, not by much, but it went pretty well. and ironically is quite a bit better than i’ve done before.

thanks for the positive outlook ty. yea i have noticed that, and that is def a good form of progress, not only that but the box i’ve been using is actually lower than those early vids, and i have a feeling next week will go well, i have a couple things that i’m gonna do that i haven’t been doing lately, so hopefully it’ll go better.

as far as your question is concerned. if you look through my log(can’t remem off hand what page) but i started off my cycles sitting on the box, then i switch to just touching the box, then i drop the box height and just touch it. i like the box as a depth check and keep depth consistant, but i do find that it is pretty hard and forces you to stay tight and controlled to just go down and touch it. i like it if you can’t tell lol, and if you want to try it, i would say go for it. for me it takes the guessing out of where my depth is plus you can easily control what depth you want, so it makes things kinda stupid proof lol. plus i like to start high and work down, i’m a big fan of overload work. i think it’s easier to add strength that way, but that could just be me. but you are correct, i don’t think to many people do the kind of box work i do for raw work.

242

805x2

243

Conor Press!

244

1-19-11 equip squat day

straight bar, same box height-warmup- bar, 135, 225
315x1
405x1 added belt
495x1
585x1 added ace suit
675x1 added reverse bands, inzer knee wraps
765x1
855x1 added 3xh knee wraps, straps up
675x5 straps up, inzer wraps
405x10 just belt, down set?

ghr- bw x20
band pullaparts- x25x2

well, i looked at my raw squat and decided to try to suited squat like my raw squat, normally not a good idea but i think it worked out. everything from 585 to 765 was real fast, the 855 also real quick, i tried to take vid but i guess my batteries died right before squatting haha, yea it would work like that. fortunately there was like 10 people watching and taking vid so hopefully i get sent the vid via facebook or something. i wish i would have taken a set straps up to get a feel for it, that’s why i did the rep set of 675. i wanted to go heavier but it was agreed that because of equipment and spotting restraints that it would be in my best interest not to go any heavier. i need to rig up a safety chain setup in our “monolift” instead of the safety bars, my grip is wide enough that if i would have dumped it, my hands whould have been right between the bar and safety bar on the side of the mono.

my buddy and i, i think are just gonna go in together and buy an actual texas squat bar, the bar tonight, after looking at it after the 855, was kinda scary.

i used the straight bar tonight just cuz i thought it was gonna be easier and i thought reverse band would be fun, since i’m gonna go back to raw stuff after my week off. when i did straps up on the 855 i didn’t get my shoulders back under the straps, my mistake and didn’t get me in the best position, that’s why i took the 675 with the straps up, i got my shoulders back under the straps, def went a lot better, i’ll have to remember that next time lol.

for those not familiar with gear, straps up add more support and also keeps you more upright by keeping your shoulders pulled back so you don’t get bent over. that’s assuming you get your shoulders pulled back under the straps, otherwise it’ll tend to pull you forward or hunch you over a little.

245

oh yea forgot to mention this, not sure if it’s visible in my log or not, cuz with diferent box heights(they are lower now) and various exercises, but along ty’s comment about my progress on my suit work, right before this log my best safety bar was 580(raw) with knee wraps…now i’ve done an easier 660(raw) with knee wraps. so in my raw work i’ve made a lot more noticeable progress, even though if i get that 855 vid up, it’ll be really apparent in my gear work too.

246

1-21-11 ummm bench day

warmup- bar, 95, 135
185x1
225x1
275x1 1 board
315x1 1 board
365x1 3 board
455x1 3 board added rage x
495x1 2 board reverse bands
585x1
675x1

reverse grip curls, curl bar- 10lbs per side x20, x25
band pullaparts- x30, x25

that’s all, my bows and shit hurt real bad from straight bar squatting on wed. benching didn’t feel to bad, on my raw warmups i added leg drive, which was something i’ve been forgetting lately, and went real well. the shirt work didn’t go to bad, still not great.

i’m looking forward to doing something fun this week for my down week. not sure what i wanna do yet but i have some ideas.

247

SSB step-ups, SSB push-ups, SSB doggie-style, SSB power-shit with bands, SSB muff-diving, Ox lift, tricep kickbacks,… just some more ideas. Ahahahaha!

Seriously tho, how far down is this week? No big 3?

248

[quote]grettiron wrote:
SSB step-ups, SSB push-ups, SSB doggie-style, SSB power-shit with bands, SSB muff-diving, Ox lift, tricep kickbacks,… just some more ideas. Ahahahaha!

Seriously tho, how far down is this week? No big 3?[/quote]

hahaha nice. ummm not real sure yet, kinda want to do some oly lifting stuff, some low box safety bar light rep stuff, maybe some ohp, mostly just some high rep pump stuff, work on bench form. i don’t know, any suggestions on weird or interesting exercises that people have tried? or any challenges? lol

249

[quote]2-SCOOPS wrote:

[quote]grettiron wrote:
SSB step-ups, SSB push-ups, SSB doggie-style, SSB power-shit with bands, SSB muff-diving, Ox lift, tricep kickbacks,… just some more ideas. Ahahahaha!

Seriously tho, how far down is this week? No big 3?[/quote]

hahaha nice. ummm not real sure yet, kinda want to do some oly lifting stuff, some low box safety bar light rep stuff, maybe some ohp, mostly just some high rep pump stuff, work on bench form. i don’t know, any suggestions on weird or interesting exercises that people have tried? or any challenges? lol[/quote]

You should do:

* Thruster 95 lbs superset with
* Pull-ups

21-15-9 reps, for time and report back your time...
250

[quote]2-SCOOPS wrote:

[quote]grettiron wrote:
SSB step-ups, SSB push-ups, SSB doggie-style, SSB power-shit with bands, SSB muff-diving, Ox lift, tricep kickbacks,… just some more ideas. Ahahahaha!

Seriously tho, how far down is this week? No big 3?[/quote]

hahaha nice. ummm not real sure yet, kinda want to do some oly lifting stuff, some low box safety bar light rep stuff, maybe some ohp, mostly just some high rep pump stuff, work on bench form. i don’t know, any suggestions on weird or interesting exercises that people have tried? or any challenges? lol[/quote]
Uhhh…

Pull-Ups (against bands)
Reverse Band Crazy Bell Leg Press (with briefs, but no wraps!, oh yeah with one leg at a time)
Bench Pressing against bands while I smack you on the stomach with the 4 board (to help you work on staying tight and holding your air of course)

Oh, you wanted serious ideas… Eh, don’t have any of those, except maybe SSB front squats, and everything fat bar.

251

hmmm well i do like crazy nonsense ideas, but i do like the fat bar idea and why not ssb front squats.

252

1-26-11 fun day

snatch- warmup- bar
hang snatch- 135x3
snatch from blocks(same height as 705x2 pull)-135x1, 155x1, 185x1, 205x1, 225x1
hang clean- 225x3
clean from blocks- 225x1, 255x1, 275x1, 295x1, 315x high pull lol

safety bar very low box- 170x10x3
ghr- bw x25, x20
hanging straight leg raises- x15x2

think that’s all. the 225 snatch was pretty decent, i’m sure the 315 clean will go i just need to actually dip and get under the bar and maybe just practice it more. i like to do the oly stuff, just normally only do it maybe a couple times a year. everything else was just do something work, very easy and just to keep me doing something.

side note- if i can actually get a down some decent form on my oly stuff, i think my lifts would get kinda ridiculous.

253

1-28-11 more fun day

ohp- warmup-bar
95x4
135x3
155x1
185x1
205x1
225x1

jerk- 255x1, 275x1

fat bar floor press(bar 70lbs?)- bar, 160x10, 210x10, 230x10
conor press- 2 plates per side x10, 2 plates and 25lb x10, 2 plates x15
reverse grip curl bar- 5lb per side x25x2

that’s all, prolly shouldn’t have done the 275 jerk cuz it kinda hurt my elbows and shit but i wanted to lol. the 225 ohp def wasn’t as easy as it should have been but my form was real bad. i loved the fat bar floor press and conor press, i had so much pec work it was awesome, def have to add these in for my acc bench work. the curls were just to make my arms feel better, something really really light. doesn’t seem like i got much done but my gf came to the gym with us today and i was helping her with stuff and helpin out one of our buddies get his squat kinda squared away, so i was pretty busy but not just with lifting.

gonna do some stuff tomorrow morning, sled work! should be fun.

254

Awesome strength in here! I’ll be interested to see how the oly lifts go. I haven’t done them in ages.

255

1-29-11

high rack pulls, just working on flexing glutes- 135, 225, 315x10x3
band pull aparts- x30, x25

growler sprints, length of basketball court- 100lb x4

i think that was all. ate a shit ton after lol.

back to actual work this coming week. safety bar, parallel to 1" above parallel box. not sure where i want to start for weight but might just start at 3 reps to see if i wanna do a raw meet at the the beginning of march or not. if i think a raw 700lb squat is in my cards i’ll prolly do it, if not, then i’ll have to think about it.

256

[quote]Most Major wrote:
Awesome strength in here! I’ll be interested to see how the oly lifts go. I haven’t done them in ages.[/quote]

thanks, and the oly stuff was just for fun, i do some maybe a couple times a year when i get the oly itch lol. but it’s something i normally don’t make a habbit of doing. but i may do some for just form work but i’ll see.

257

2-2-11 squat day

safety bar box, just above parallel- warmup- bar, 170
260x3
350x1
440x1 added belt
530x1

560x3 added inzer knee wraps
590x3
620x3 added apt knee wraps
690x3 added reverse bands

safety bar gm- 170x12x2
leg press- 7 plates per side x12, 8 plates x12
ghr- bw x25

that’s all, had a lot of back pump from the gm’s so only did 2 sets and had so much back pump after ghr’s i just did one set. squatting went ok, my squatting was kinda sloppy, just getting use to staying tight and everything. i have vid of the 620 that i’ll put up. i think things will go better once i get some more raw stuff under my belt.

i started out with triples today cuz i was using today to see if i want to do that march meet. things went pretty well so we’ll see.

258

safety bar 620x3

259

[quote]2-SCOOPS wrote:
safety bar 620x3[/quote]
So… Do you think you are good for 690+ straight bar now? Those were some pretty good looking squats for being that heavy.

260

[quote]jakerz96 wrote:

[quote]2-SCOOPS wrote:
safety bar 620x3[/quote]
So… Do you think you are good for 690+ straight bar now? Those were some pretty good looking squats for being that heavy.[/quote]

ummm yea i think i should be right at the 700 mark, i’ll prolly see here in a couple weeks or few weeks