My God man, your squatting is absurd. Can’t believe I haven’t seen this log yet…keep up the good work.
[quote]2-SCOOPS wrote:
one of my training buddies finally hit his 500lb squat on wed, so that was pretty baller, i think everyone is pretty close to that, only if jakerz picks up his sack a little and gets his back healed up lol.
[/quote]
What? I didn’t know I put my sack down. Dammit!
3-26-11 some deads
deads off approx 2" blocks- warmup- 135, 225
315x1
405x1
495x1 add belt
585x3
thats’ it, i felt real bad, was up at like 630, lifted at 8, and pretty sure i didn’t sleep during the night. past couple times i’ve felt real bad after bench day, just starting to feel back to normal now. my deads didn’t go as well as i wanted but i felt horrible in the morning. hopefully it’ll go better next time.
hey heavytriple, thanks, and i will
jake i shoulda phrased that differently, shoulda said pick your sack up and get healed up lol
Hey man just wanted to say how much help your log is for someone like me just starting off. Huge inspiration.
3-30-11 squat day
straight bar, actual texas squat bar!(50lb)-warmup- bar, 140, 230
320x1
410x1 added belt
500x1
590x3 added metal wraps
ghr- bw x30
so that was it, i originally had bigger plans for today but i didn’t really feel like it, just not motivated today, then a couple people were in the gym that i didn’t really care to talk to soooo, that was the point where i just wanted to leave and go eat some food. on the plus side, 590 was cake and i’m glad i took today as kind of a down day. i feel good and it gives me some rest time for next week.
Irish Pride- thanks, i’m glad you can get something out of my log, i like to think i keep things pretty basic with my exercises, and it goes to show you don’t have to get fancy and do some kind of crazy program to make progress.
soo everyone is having a good week so far. one of my training partners hit a 500lb safety bar squat mon, and two guys had big deadlift pr’s today, on hit 495 and the other finally hit his 545. baller job everyone
4-1-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
305x3
325x3
345x3
365x3 2 board
fat bar floor press- 230x10, 270x9
bent over bb row- 245x10, 295x10, 335x10
shoulder press on leg press- plate and 10 per side x10, plate and 25 per side x10
curl bar curls- 25lb and 10 per side x15, 25lb and 25lb per side x10
reverse grip curl bar- 5lb per side x25, x30
ytwl’s- 8lb x6 cycles
so that’s it, had a good arm pump going lol. my benching didn’t feel real good, went to the chiropractor yesterday and was having a hard time getting my normal tightness today. fortunately hit all my weights full range like i wanted to, but wasn’t as easy as last 3 rep week. pretty sure my body just really wants some down time, but it’ll have to suck it up for another week haha.
I’ll just add my voice to the chorus of people complimenting your lifting. It’s great to see the progress you’re making and the weights you’re pushing with a simple programme. Keep up the good work man!
Have you heard anything from the bobsled team yet?
[quote]Element_26 wrote:
I’ll just add my voice to the chorus of people complimenting your lifting. It’s great to see the progress you’re making and the weights you’re pushing with a simple programme. Keep up the good work man!
Have you heard anything from the bobsled team yet?[/quote]
hey thanks! and no i haven’t, kinda dissapointed, either hopefully they are still getting around to it, or maybe i’ll just have to e-mail them again lol.
4-6-11 squat day /squat off day!
texas squat bar- warmup- bar, 140, 230
320x1
410x1 added belt
500x1
600x1 added metal wraps
650x1
705x1 got vid
ghr- bw x25
knee outs- x15
that’s it, tonight went very well for everyone. my lifting buddies that squatted all went 500 so congrats to them all, then our buddy that was deadlifting just went 495 for a big pr. so everyone had a good night. i was gonna do a reverse band set but didn’t feel like it and figured it was a heavy enough night i cut back on my acc work and we went to a chinese buffet! all my squats went very well and very easy, the 705 i feel comfortable with taking as a 2nd attempt at the meet, you’ll see from the vid, unfortunately it’s from about the worst angle you could have lol soooo yea, go camera man lol.
705x1
Do you have any problem transitioning from primarily SSB squat work with a box to a competition style squat with the straight bar?
Piece of cake for the squat monster!
[quote]Irish Pride wrote:
Do you have any problem transitioning from primarily SSB squat work with a box to a competition style squat with the straight bar? [/quote]
well to directly answer your question, no i do not, i feel squatting without the box is much easier and the straight bar is cake after using the safety bar for so long.
however, it initially(couple years ago) took me some time to learn how to straight bar after primarily using the safety bar. then i squatted to a box and sat on the box, then switched to just touching the box, again this took some time to get use to. then after touching the box i had a hard transition to no box. now since i’ve worked on each part for so long i do not have any problem going from one to another, it’s just like riding a bike.
so this is something that i can do very well now, but it’s not something i would recomend unless you want to spend a lot of time working on it. this is something that i’ve just become good at through the course of a couple years doing the same thing.
4-8-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
305x1
325x1 pause
345x1 pause
365x1 pause, i think lol
fat bar floor press- 230x15x2
band pullapart- x30x2
reverse grip curl on curl bar- 5lb per side x30x2
curl bar- 5lb per side x30
that’s all. benching didn’t go all that well. warming up felt ok. i went with a finger wider grip than usual up til 325 then i took my normal grip from 325 on. i feel like my upper body is spent to the point where my bench is just starting to go down. so i may rethink my opener but i’m at a good spot i think for the meet cuz with a week of rest i should really gain some strength back on bench.
deadlifting tomorrow, just going up to planned opener of about 605, i figure if i can pull that with being beat up as i am then that’ll be good for my opener lol. update and hopefully vid tomorrow.
Sweet Bob is going to get to see you deadlift!
4-9-11 my attempt at a deadlift day
warmup- 135, 225
315x1
405x1
495x1 added belt and old inzer wraps
605x0 bad setup blah blah blah
495x7? for funzies, coulda done more, decided that was good
that’s it, very dissapointed with today but not surprised. my setup on the 605 was bad and think the bar also got caught up on the wraps. the wraps were something i decided to try but don’t think i’ll implement for the meet. my stance on the 605 was also i think a little wider than i had been pulling and started to far forward and blah blah blah. i can tell i’m spent, my eating has also dropped off a little and i’ve lost about 3 pounds. whatever, i know i can pull it, it just didn’t go today, but i’ll prolly drop my opener a little just as a precaution if i don’t get fully rested after a week off.
so i’ll prolly do some warmup and form stuff on monday, i was thinking about tues originally but i think more down time is gonna be good for me. i just need to make sure and eat and gain a couple pounds back, make sure and get my milk in(haven’t been good about this lately), get some extra protein in, down some fish oil this coming week and make sure to get my rest in. i’m really dissapointed with today and yesterday but i reallly haven’t had much for down time so again i’m not surprised.
so my 2 goals for the meet: 700+ squat and 1700+ total. my bench and dead attempts will revolve around these two things but i have a basic 1st, 2nd and 3rd attempt plan and here it is(rough kilo conversion):
opener: 633/330/584, second: 705/347/611, third: 727/363/633
again this is tentative, if my 705 goes real well i may try 760 lol, if i get 727(or 760), i may drop my bench and dead 2nd and 3rds just to make sure and get my 1700 total. it all depends. but prolly won’t update again til the meet.
4-11-11 warm ups
straight bar squat- bar, 135, 225
deads- 135, 225
bench- bar, 95
knee outs
knee ins
hip/leg and arm traction
band pullaparts- x10?
soooo i lied, i’m updating, but for a couple other reasons lol. that was it, mainly worked on my setup and stuff on my bench and dead. did quite a bit of rolling on the tube. didn’t do many reps of anything either. i forgot to weigh myself tonight but i’ll do that on fri. my weight last week was right at 198 so i should be fine but i’m gonna try to really eat this week.
so you know that guy that comes in the gym and thinks he knows what hes doing? you know, the guy that brings someone else in and tries to show them what to do. well one of those guys was in the gym tonight and let me tell you, he was doing one hell of a job with his 335 quarter squats. not joking, 1/4 squat.
secondly, i did get an email back from the bobsled coach. it was mainly just times, dates and locations of the bobsled combines. good thing is there are quite a few different times and they are during the summer but the bad part is is that they are all in utah or new york. long ways from iowa lol. there is some other stuff in there i’m gonna look at later tonight about the combine but i’ll have to see how sprinting goes after this meet.
aight, well peace out unless i find something interesting that i find update worthy.
Good luck Scoops!
There was a 335 1/2 squatter at the gym yesterday, using the pussy pad too. I have less respect for 1/4 squatters than I do for no-squatters.
Good luck with your meet; looking forward to hearing about some BIG numbers from you!
Rest up and smash at the meet!