2-SCOOPS Training Log

Training Training Logs
161

10-01-10 bench day

had to make up a makeshift bench setup like i’ve had to do before because i wasn’t able to use the monolift.

warmup-bar, 95, 135
185x1
225x1
255x1

265x3
275x3
295x3 …pretty much lol
315x3x2 added 2 board

incline log press- 140x12, 180x12x2
bb 21’s(10 reps on full curl)- 65lb x4 cycles
dips- bw x20x2, bw x25

that’s all, seemed like more lol. i feel real real bad, not sure what was different in my diet today or what but didn’t feel good for most of the workout and was light headed pretty often lol.

side note, i hate people, i’ve said this before but everyone that comes in just does some fucking arm workout and then leaves, granted it could just be an arm day for them or maybe i just come in at different times normally and don’t see them do real stuff, but none of these people are muscular, ripped, jacked, or strong by any means so they should prolly be less concerned with fucking arm work.

162

10-06-10 squat day

safety bar (same box height)- warmup- bar, 170
260x3
350x1
440x1

540x1
570x1
600x1
640x1 added reverse band
680x1

ghr- bw x25x3
hammer curls- 80lb db x10 per arm x2 sets
band pull aparts- x25, x40

that’s it. squatting went pretty well, felt pretty good, both numbers are actually the most i’ve had on my back with the safety bar for raw work. surprised things went this well, my left low back has been bothering me since sunday for some reason, but whatev.

163

10-08-10 bench day

warmup- bar, 95, 135
185x1
225x1
275x1

295x1
315x1
325x1
375x1 added reverse bands
405x1

shoulder press on leg press- plate per side x15x3
curl bar curls- 25lb and 10 per side x15, 25lb and 25lb per side x12x2

i think that was it, cut things a lil short cuz i had people waiting on me to go out to eat. bench is going a lot better, the 325 was still pretty easy and felt like i had another 10 lbs in me. i felt like i did some kind of row work but i don’t think i did, i wanted to but don’t think i got around to it.

164

10-13-10 squat day

safety bar- same box height- warmup- bar, 170
260x3
350x1
440x1 added belt

490x5
510x5
530x5
590x5 added reverse bands
600x5

ghr- bw x25, bw x35

that’s all, got a late start tonight, getting late so i just did more ghr’s on my second set cuz i was only gonna do 2 sets instead of 3. weights felt pretty decent, the 590 didn’t feel good enough for me to move up to much for my second reverse band set but it went better than i had expected and prolly could have gone up 10-20lbs without a problem.

sooo when did 1/4 and 1/2 rep bench presses and 1/5 squats become ok? i mean if you know you are doing that and not tricking yourself into thinking your actually doing a bench or squat then that’s one thing, maybe you have your reasons, but if you actually call it a bench or squat then you are sadly mistaken. i mean you don’t have to do a perfect legit parallel squat each and every time and honestly if you don’t compete in powerlifting i’m not sure why you would, but at least go further than half way down, make it close atleast. you aren’t really making it completely worth your while if you’re just doing quarter and half reps. just my thoughts, just hate seeing people always lifting horrribly.

165

[quote]2-SCOOPS wrote:
sooo when did 1/4 and 1/2 rep bench presses and 1/5 squats become ok? i mean if you know you are doing that and not tricking yourself into thinking your actually doing a bench or squat then that’s one thing, maybe you have your reasons, but if you actually call it a bench or squat then you are sadly mistaken. i mean you don’t have to do a perfect legit parallel squat each and every time and honestly if you don’t compete in powerlifting i’m not sure why you would, but at least go further than half way down, make it close atleast. you aren’t really making it completely worth your while if you’re just doing quarter and half reps. just my thoughts, just hate seeing people always lifting horrribly.[/quote]

This shit happens all the time at my school gym. Kinda makes you not want to tell anyone how much you squat, knowing that there are punks running around saying “durr i can sqwat 315 for 10 on an easy day” when really, they probably couldn’t take 135 to a respectable depth. And you know that impressionable newbies will see that shit and emulate it, never knowing what a real squat looks like.

166

10-15-10 bench day

warmup- bar, 95, 135
185x1
225x1

265x5
275x5
285x5
335x5 added reverse bands
375x4

incline log press- 180x10, 200x10x2
bb row- 225x10, 275x10, 315x10 (added straps on 275 and 315)

that’s all, got in late and wasn’t able to use equipment i wanted right away so i got started pretty late. lifts didn’t go to bad. benching is still increasing, i still have about 20lbs to go up on my bench to be where i was but i think i’ll catch up pretty soon.

side note, i really like the group of people we have lifting right now, their lifts are going up pretty good, on hit a nice 425lb walk out no knee wrap squat and the other hit a real easy 405lb squat with minimal knee wrap. which got me thinking, i don’t know how people on here can train for how long they have been and still not be hitting a 405lb squat. the guy that did the 425 has only been lifting for a year, he literally had never lifted before and just came in the weight room last summer. we started him out with 135 on squat and worked on his form. the guy that did the 405 has only been lifting with us for maybe a couple months now and has been hitting all kinds of pr’s and i think his squat has jumped up like 80lbs or something(correct me if i’m wrong lol). and there isn’t a magic program, they each do their own thing as far as a program is concerned, we all do something different. so do other people just not try that hard or what?

167

[quote]grettiron wrote:

[quote]2-SCOOPS wrote:
sooo when did 1/4 and 1/2 rep bench presses and 1/5 squats become ok? i mean if you know you are doing that and not tricking yourself into thinking your actually doing a bench or squat then that’s one thing, maybe you have your reasons, but if you actually call it a bench or squat then you are sadly mistaken. i mean you don’t have to do a perfect legit parallel squat each and every time and honestly if you don’t compete in powerlifting i’m not sure why you would, but at least go further than half way down, make it close atleast. you aren’t really making it completely worth your while if you’re just doing quarter and half reps. just my thoughts, just hate seeing people always lifting horrribly.[/quote]

This shit happens all the time at my school gym. Kinda makes you not want to tell anyone how much you squat, knowing that there are punks running around saying “durr i can sqwat 315 for 10 on an easy day” when really, they probably couldn’t take 135 to a respectable depth. And you know that impressionable newbies will see that shit and emulate it, never knowing what a real squat looks like.[/quote]

yea i hear ya, cuz when you say what you squat you kinda want to add with it that you actually do yours correctly, that’s why most of the time i talk about squatting i add in the word legitimate. and i have a perfect example of what you’re talking about. i guess a while ago some high school kid came and lifted where i use to squat and said he could squat 545lbs. i guess it was pretty much just a knee bend and something that resembled a 1/8th squat. they said when they actually made him do a close to legitimate squat, he couldn’t even get 315. that’s a big fuckin difference. and i know when these people do their 300lb 1/4 squats they use a rep calc and say they are like 400lb squatters…you know what?..no, no they aren’t, not even close. my roommate had a cliend that did something like that. he maybe 1/2 benched 205 for like 8 reps and he said he was a 300lb bencher. my roommate flat out told him that he wasn’t and that he was like maybe a 230 bencher lol. and here is the competition difference in bench. kid i know in the weight room wants to do a comp so i explained the rules and he said he did 250 or 255 the other week or something. well i had him do a pause and he just barely got 225. that would prolly have been his 3rd attempt bench.

and some random tards came in the weight room the other night, went straight to the squat rack and started curling. and people lately have been doing a lot of concentration curls…why? why do people just fucking do arm work all the time. you know what, when you are curling 20lbs i’m pretty sure you could benefit from doing something else cuz that 20lb curl isn’t doing shit for you.

168

About the fast squat progression… I’m going to guess it’s because he has people who know what they’re doing to guide him. It took me two years to get stuck around 405 and now less than a year later I’m at 515. Actually I broke my leg somewhere in that two years, so there was some time off and rehab time. Decent progress, but what I’m trying to say is that if there were some strong squatters to guide me, I would have got here much much faster. When you learn on your own it takes more time because you have to make all the mistakes. But eventually it starts to come together… you have to love it though because it takes time to make real progress.

Starting to think that some people will never be strong though, for whatever reason… lack of interest, no commitment to the goal, just doing it to get chicks, etc. Some people are just born strong or have the right levers but of course hard fuckin work can overcome your natural handicaps.

And a rep calulator… it’s a tool for estimating progress, not some definitive result. Maybe not useful for your training because you do singles so often, but if you do more low-rep work it can reinforce that you’re on the right track. Thankfully I’ve never run into anyone that talks shit like that lol.

Anyway just talking.

169

In regards to the fast squat progression, I think that for Bob and I it’s just that we’re mutants. I mean he has superpowers to study relativity so… Oh and other people don’t try that hard, I think that is true (or they don’t know how to, but really I think grettiron hit the nail on the head in that we’ve had strong squatters to guide us oh and we listened to them (I guess this is my way of saying thanks).

170

yea i feel like i may have gone to far on this one, giving that there is a somewhat skewed view of things and the fact i look at powerliftingwatch everyday lol. my thing is i think people are just to accepting of being mediocre and instead of trying and working hard they just put the weight on a pedastal and not even try for it. i’ve seen people where i work out hardly make any progress in years. it’s kinda frustrating but instead of asking for advice they just make up some kind of excuse that lets them feel better about not working hard in the weight room. i’m trying to say that a lot of weights are really attainable for sooo many people but for some reason they put them on a pedastal and not really work for them.

but yes bob and jakerz have worked their ass off, a lot more than other people that lift there. but i think the “guide” is a good word, cuz we pretty much let people do their own thing but just add in some advice here and there. and they listen which is key lol, people on here don’t want actual simple advice like do more ghr’s and just add a small amount of weight week to week, or take the time to take weight off the bar and work on form. they want some over complicated squat program with all kinds of shennanigans attached to it.

but i like the responses and didn’t mean to offend anyone, just show that with some hard work you can make good gains and hit good numbers without worrying about a perfect program. and yea i guess having some good squatters around helps lol, and thanks jake! i enjoy seeing people get stronger, 500 squat is just around the corner for you guys! just do more safety bar and ghr’s hahaha

171

I spent a year doing poorly performed squats and deadlifts, then I started lifting with you guys all of my lifts improved consistently. I keep my training log at blog.cr0m.com. I am just glad you guys put up with all of my questions.

172

10-20-10 squat day

safety bar- same height box-warmup- bar, 170
260x3
350x1
440x1 added belt
490x1

530x3
560x3
580x3 added old 2m inzer knee wraps
640x3 added reverse bands and wraps
680x3 with wraps

safety bar gm’s- 190x12x2 (2 or 3 can’t remember)

squatting went well, everything was pretty easy so after this cycle i’m going to drop down the box height and see if i can hit all these numbers again or go higher and then switch to straight bar for a couple weeks and maybe work in a lil straight bar earlier i don’t know yet. there is a competition in december that i would like to do so i’m trying to plan out things for that. i used my old wraps cuz i forgot that i didn’t have my metal ones with me. well i’m excited to see how singles go next week, i’m expecting big numbers lol.

we got a new stereo in the gym! so we have music now, but we don’t have a cord so we can hook up an ipod so i’m prolly just gonna go buy one and solder it on like i did before. i did that cuz people stole it when it wasn’t attached to the receiver but after soldering one on nobody took that one so i’ll prolly just do that again.

173

10-22-10 bench day

warmup- bar, 95, 135
185x1
225x1
275x1

285x3
295x3
305x3
455x2 added rage x (couldn’t touch 3 board)
495x1 3 board
545x1 2 board

t-bar machine row- 2 plates and 25 x12, 3 plates x12, 3 plates 10 and 5 x12
bb 21’s- 70lb x 4 cycles

that’s all, decided to do some shirt work for fun, just felt like it but i think the massive overload really dominated me, i’m real hurty today. the shirt work went really well though except the 455, everything else was really fast and easy and didn’t feel that heavy so i’m kinda excited to start up geared lifting after decemeber.

174

10-27-10 squat day

safety bar(same height box)-warmup- bar, 170
260x3
350x1
440x1 added belt
530x1

600x1 added old inzer wraps(still didn’t get my metal wraps back yet)
630x1
660x1 on video

ghr- inclined 6inches?- bw x15

that’s it, was pretty worn out from squatting so i didn’t do any reverse band and after one set of ghr’s i called it good. i got the 660 on vid, it was my best rep and went real well, i had to use my old inzer wraps which i wasn’t real happy about but it all worked out. i picked 660 cuz the highest 198 raw squat right now is 655 so i wanted to do just a little more. it was kinda funny, i think about everyone in the gym stopped what they were doin and watched lol.

175

660lb safety bar, knee wraps

176

Fuck that flew up. Nice work!

177

10-29-10 bench day

warmup- bar, 95, 135
185x1
225x1
275x1

315x1
335x1
455x2 almost touch 3 board, added rage x
495x1 3 board
545x1 2 board
585x0 2 board

shoulder press on leg press- plate per side x15
cable pec work(starting low and raising up)- 50lb x15x3

that was it i think, my bench sucks. i think i was still kinda wiped out from wed, nothing felt good or right and everything felt heavy. the 585 didn’t feel to bad just got the bar behind my forearms and lost it towards my head on the way up, went up quick though lol. only did one set on the leg press cuz i was just to tired for something hard so i did the cable crossover stuff.

178

10-30-10 rack pulls

rack pull from below knee- warmup- 135, 225
315x2
405x1
495x1
585x1
675x1

that’s all, since i was in town for the weekend i wanted to do some rack pull stuff. after squatting on wed and benching on friday, and now this, my body is pretty much wrecked, i finally feel like i need some time off. so i’m gonna take next week as my down week and then start up again. today didn’t go to bad, i did what i wanted to do but i just feel worn out and tired so hopefully when i get rested up this will go better.

179

11-03-10 down squat day

safety bar, box-warmup- bar, 170
260x3
350x1
straight bar, box- 135x a few, 225x a few, 315x3?

single leg ghr’s(inclined front)- each leg x 15?

standing log press- log, 140x5, 180x5, 200x1, 220x1, 240x.75 got it up but lost it forward right at the top, 190x7

ummm, think that was all. did some straight bar just to see how it felt, the 315 didn’t even feel like anything was on my back lol, so that’s good. took this week as a down week, finally felt like i needed some down time.

11-05-10 down bench day

warmup- bar, 95, 135
185x1
225x1
275x1
225x15x2

cable fly(high to low)- 70lbs x30x3
curl bar curls- 25lb per side x15x2, 20x1

again think that was it. for my benching i switched to a normal grip instead of open grip, it went very well and everything felt pretty good.

11-07-10 down deadlift day

warmup- 135, 225
315x2
405x1

that’s all i did, just my normal warmup for deadlift, i also pulled from the floor and since this was all warmup stuff everything was pulled with no belt and double overhand grip.

i’m looking forward to this week and i think i have everything roughly planned out for the upcoming december meet. for my next singles week i think i’m gonna try for a 675lb squat with knee wraps with the straight bar, so hopefully that works out. my main goal for the meet is to go above 655 in the squat, i would like something closer to 675 but we’ll see how things go.

180

11-10-10 squat day

straight bar, lowered box height-warmup- bar, 135, 225
315x1
405x1 added belt

495x5
545x5 added knee wraps
585x5 yup, not a typo

ghr- bw x25

that was all lol. i wanted to do more ghr’s but my right hammy was real tight and i felt horrible. the weights felt real good and didn’t feel heavy on my back. i wasn’t sure what i was going to do for this workout but i ended up going with regular barbell and i had 585 in the back of my head and 545 was real easy so i went for it, glad i did. so far things are right on track. my right hamstring is still real tight today, it feels better now, i know i didn’t do any real damage cuz i know what a tweak/strain and a pull feels like from track and it isn’t that so hopefully it’ll be fine in another day or two. kinda wish i woulda got this on camera but i didn’t know what i was gonna do so i didn’t ask to borrow it, but i’ll try to get my 3 rep and 1 rep squats on film.