6-15-11 squat day
safety bar box, same height- warmup- bar, 170, 260
350x1
440x1
530x1
610x1 added inzer wraps
640x1
670x1
710x1 added reverse bands, changed stance for reverse band
740x1
200x14x2 low box, wider stance than i have been
leg press- 6 plates per side x14x3, went lower than normal, 3rd peg down for my reference
ghr’s- bw 25lb x16x2
knee in’s- 16x2
knee outs- 16x2
weighted kneeling abs on cable crossover- stack 25lb x15x2
reverse grip curl 21’s- 40lb x2 cycles, ended 2nd cycle with 20 reps
actually looks like i got a lot done tonight, i felt pretty good, so was able to get quite a bit done. straight weight squatting didn’t go very well. was a lot harder than it should be but there are several factors of why i think that is. one of the things that i think was a factor and that i was able to change tonight was my stance, i think i’ve unintentionally been bringin in my stance farther and farther. so before my reverse band i came to this conclusion and widened out my stance a little and toed out more and this went pretty well. also did a little wider stance with the low box high rep stuff. the other thing is something i’ve known but intentionally done but getting to a point where i’m gonna have to change things, my work sets are pretty close together so i’m gonna have to start making some bigger jumps in weight between sets. the last thing, is that i’m also deadlifting every week, i noticed before when i deadlifted on the weekend that my squat day the next week didn’t go quite as well. makes sense being as my work load per week has been increased by like 10,000-15,000lbs. so naturally i just don’t have the juice i used to when i was just lifting twice a week.
good news, think we have a way to make a really high box, so i’ll prolly do that next week on my down week. and i bought some chain and locks and chained up our squat bar to the mono in the gym. might start using the straight bar a little more now that i don’t have to keep bringing it in.
[quote]grettiron wrote:
Get fuckin’ huge man! What’s the worst that happens? Squat ratio goes down, but poundage goes up?[/quote]
haha, well true, but i really want my squat ratio right now, if i go over a 3.605x bodyweight squat at the next meet i’ll have one of the top 20 unequipped squats of all time by bodyweight coefficient. my 705 was a 3.59x bodyweight squat, soooo i’m real close!
6-17-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
330x1 1 board
340x1 1 board
350x1 1 board
365x1 1 board, added pms
375x1 1 board, pms
395x1 2 board, pms
405x1 2 board, pms
incline db- 80lb x14x3
conor press- 2 plates x14, 2 plates 10 and 5 x14
curl bar curls- 25lb per side x25,x20,x20
reverse grip straight bar curl- 20lb x20
wide tricep pushdown- 110lb x25x3, 70lb x20
band pull aparts- x20,x15,x20(less choke)
that’s all, wide grip feels real good, all my straight weight was easy, even the pms. the 2 board work went very well and think the last time i did 405 was off of a 3 board. pretty happy with how things went tonight. got some hella arm pump tonight. hopefully didn’t do to much work tonight so that my dead day doesn’t go well tomorrow.
gonna set up about a 50" box tomorrow to feel things out, then prolly take a vid next week of a 50"
I need you to miracle me your squat strength
6-18-11 deadlift day
block 2- warmup- 135, 225
315x1
405x1
495x1 added belt
575x1
605x1
635x1
745x1 added reverse band
775x1
245x14x2
seated cable row- 187x14, 212x14
chin grip lat pulldown- 150x10
pretty sure that was it. things felt pretty good, originally wanted to go 785 on reverse band but i was sweating so much that my sweat mixed with some chalk on the bar and my grip nearly slipped on the 745, so i cleaned off the bar and just wanted to make sure i picked a weight that i was gonna get. pretty happy with that, it should be 675 at top and still like 620 at bottom. can tell my back kinda fried from this week, after my workout today my back is completely fucked, again ready for a down week.
also, set up a 48" box. getting harder but still not to bad, i might be getting a little overzealous about the 50 in box, i think 50 might be pretty challenging especially setting it up the way we have it(just boxes on boxes, so not all that sturdy lol), but we’ll see.
the gf also squatted today, she went up to a not to difficult 160, then i had her use my old inzer wraps, i put them on about as light as you could put them on without having them fall off or move, she didn’t like it lol, but she did an easy 185. she should be hitting 225 pretty soon!
[quote]elmore18 wrote:
I need you to miracle me your squat strength[/quote]
haha i’ll try, but i can’t make any guarantees.
6-22-11 deload squat
straight bar(squat bar)- warmup(no box)- bar, 135, 225, 315x1
box, ace suit- 225 strong bands x2, 315 strong bands x2x4
box jumps- warmup- 40"? x2
50"
52.5"
54"
got vid of all three but just gonna post the 54". squats were easy, went with straight bar cuz i just jumped in with some of the other guys already squatting, was real easy. the 225 bands was just to light so i put another plate on each side. jakerz had a hell of a day, he went full gear in his homemade gear and went 600lb squat straight weight and 650lb reverse band, then a 585 pull. and there was a lot more in the squats. so i did what i said i was gonna do with the box stuff, i had another 1-2" in me but our box setup is less than sturdy, you’ll see in the vid lol.
oh just found out one of the older members in the gym knows me as “that purple guy” hahaha, i thought it was funny.
“Less than sturdy” == “downright sketchy” haha
Your girl will be burying 315 in no time if she listens to you I bet.
[quote]grettiron wrote:
“Less than sturdy” == “downright sketchy” haha
Your girl will be burying 315 in no time if she listens to you I bet. [/quote]
haha yea i think you put it better. well i don’t know about the 315, you should have seen her face when i mentioned going 185 that day, and then i mentioned 225 in the near future, again got the same “holy shit that’s a lot weight” look lol. although i think once 225 goes, the confidence is gonna shoot up too.
[quote]2-SCOOPS wrote:
[quote]grettiron wrote:
“Less than sturdy” == “downright sketchy” haha
Your girl will be burying 315 in no time if she listens to you I bet. [/quote]
haha yea i think you put it better. well i don’t know about the 315, you should have seen her face when i mentioned going 185 that day, and then i mentioned 225 in the near future, again got the same “holy shit that’s a lot weight” look lol. although i think once 225 goes, the confidence is gonna shoot up too.[/quote]
And there is the real problem with almost everyone who lifts. It’s all in the head. Weight is just that, weight, and the body can adapt to almost anything.
6-24-11 deload bench
warmup- bar, 95, 135, 185x1
bar- added short bands from last time x2
95lb bands x2x5
ches supported t-bar(machine tbar)- 1 plate band x10, 2 plate band x10, 2 plate 25lb band x10
standing log press- 140lb x10x3
cable flye- 60lb x20, 70lb x20
stright bar curls- 80lb x20, reverse grip 20lb x25, x40
tricep pushdown- 80lb x20, x40
that’s it, good pump going. added weight to the band bench, figured i could go a little heavier, still moved real fast. will prolly do my deadlift stuff on sunday. i think that’s all. saw some horrible deadlift form in the gym…i just don’t even care anymore lol.
Just discovered the log. I currently in the Sioux City area. What fed do you go to for meets? I have only done USAPL stuff in South Dakota. I have seen there are quite a few meets in Eastern Iowa that I have thought about going to. You got a crazy squat. I am the opposite and my squat lags behind my dead a good 100lbs.
6-26-11 deload dead
warmup- 135, 225, 315x1, 405x1
225 light short bands x2x5, added deadlift suit
face pulls- 70lb x20x4 (2 sets supinate grip)
curls- curl bar 50lb x20x2
dips- bw x20
knee outs- x20x3?
knee ins- x20x3 per leg
did extra stretching, rolling, traction work. used deadlift suit cuz it’s easier to get on than my ace but it lacks the hip support and since i didn’t use a belt it kept sliding down in the midsection.
got a massage on sat, feel pretty good, hopefully next week goes well.
[quote]ajweins wrote:
Just discovered the log. I currently in the Sioux City area. What fed do you go to for meets? I have only done USAPL stuff in South Dakota. I have seen there are quite a few meets in Eastern Iowa that I have thought about going to. You got a crazy squat. I am the opposite and my squat lags behind my dead a good 100lbs.[/quote]
hey what’s up. well i’ve done some NASA meets in des moines, but lately i’ve been doing some UPA meets over in eastern iowa(dubuque). i really like the UPA meets, they are very well run and the venue is awesome. plus the equipment is great, monolift, actual texas squat bar, deadlift bar, and a wide and thick paded bench.
6-29-11 squat day
safety bar box-warmup(one plate lower on warmup sets)- bar, 170, 260, 350x1
normal box
440x1 added belt
500x5
540x5 added inzer wraps
580x5
670x5 added reverse bands, added metal briefs
700x5
210x10x2 low box
ghr- bw 25lb x16x2
i think that was it, wanted to do some arm work but was running a little late. conorh just got back from basic training and squatted with me. squatting went real well, went with my old stance, worked out a lot better lol. also you prolly noticed i widened the gap between my working sets, this also worked out better, i tried to think of the best way to do it and not really screw things up so i came up with what i did. added the metal briefs for fun, felt like i wasn’t getting heavy enough overload, it did exactly what i wanted it to do, my time under tension was ridiculous. my 580x5 was real easy, i’m looking forward to benching and things to come!
also, if anyone reading this knows of any college that is looking for a strength and conditioning assistant or position, let me know. i’ll be graduating in spring and would like to work with a collegiate program. so if anybody knows of one looking for a position just pm me or something. thanks!
7-1-11 bench day
warmup- bar, 95, 135
185x1
245x1
285x5 .5 board(jakerz made, dubbed scoopsboard!)
300x5 .5 board
315x5 .5 board
330x5 .5 board, pms
365x5 2 board, pms
205x10x2
fat bar floor press- 210x10, 250x9.2 lol
straight bar 30’s- 60lb x2 cycles
reverse grip curl- 40lb x30
tricep pushdown- 120lb x20x2, 120lb x25
pretty sure that was it. benching went real well. pretty easy. again switched up and increased the weight in between sets. in a few weeks i’ll prolly increase to 20lbs in between sets. well, off to shower and head out of town for the weekend. again no deadlifting this week lol. i swear i’ll deadlift on my 5 rep week sometime haha.
7-6-11 squat day
warmup(same box height as last week)- bar, 170, 260
350x1
add plate on box
440x1
530x3
570x3 added inzer wraps
610x3
640x3 added reverse bands
680x3
210x12x2 low box
ghr- bw 25lbs x16x2
calf raise- 5plates x15x2
knee outs- x20x2
knee ins- x20x2
that’s all, again did extra streching/rolling/mobility work after workout. squatting went very well, things are feeling real well and pretty easy. i feel like i could all new pr’s on my lifts right now, but i’m still gonna hold off. i should actually do some deadlift work on sat this week.
everyones lifts are looking real good. two of our guys should have a real good meet in july and rest of us are looking pretty good for november.
7-8-11 bench day
warmup- bar, 95, 135
185x1
245x1
305x3 .5 board
320x3 .5 board
335x3 .5 board
385x3 2 board, added pms
500x1 3 board, overkill shirt
495x1 3 board, pro viking shirt
495x1 2 board pro viking shirt
i think that was all. benched in the rack since i was planning on doing shirt work. it was really weird and even though i hit the weights i wanted, they didn’t go very well but i’m blaming that on the rack. when i got to the shirt work, i put on my rage x and couldn’t get my hands to the rings, apparenlty got to big for the shirt. put on the overkill, and could barely get to the 3 board cuz the shirt was again to small. so i put on my pro viking one that use to be pretty big and it actually didn’t fit to bad, but there isn’t much in the shirt. so i’ve outgrown almost all the shirts i have lol.
7-9-11 deadlift day
block 2- warmup- 135, 225
315x1
405x1
495x1 added belt
545x3
585x3
625x3
695x3 added reverse bands
745x3
265x12x2
face pulls- 90lbs x20x2
curl bar curls- 25lb and 5 x15
that’s all. started to feel real bad. did some extra rolling and traction work after. block pulls went real well, and the 745 was a pretty easy 3 reps unlike last time with my 2.5 reps. so that’s good. well i think that is all.
little kyle just hit a 500lb pull yesterday!