[quote]trivium wrote:
Subbed for records.[/quote]
I shall need a pair of chucks, and a meet in Maryland to do it. Along with staying injury free.
DE full sumo deadlifts 240X2 for 8 sets, 30 second rest
wide stance good mornings off of #12 pins
180X3 1 and a half minutes rest
180X2
180X1
DB bench step ups
50X12 per side
50X7 per side
50X6 per side
50X5 per side
Shovel deadlifts
85X8 R 45 second rest
85X8 L
85X5 R
85X5 L
zercher style back extension
50X13 1 minute rest
50X12
50X10
50X5
I was feeling like hell, my back was pissed off, and my body was angry from the lack of sleep I had last night and playing basket ball today so I did not squat.
I feel as though the squat is my most likely to get injured by exercise, and the worst on my joints. (however it isn’t excessively bad, just the worst lift for me)
[quote]DSSG wrote:
DE full sumo deadlifts 240X2 for 8 sets, 30 second rest
wide stance good mornings off of #12 pins
180X3 1 and a half minutes rest
180X2
180X1
DB bench step ups
50X12 per side
50X7 per side
50X6 per side
50X5 per side
Shovel deadlifts
85X8 R 45 second rest
85X8 L
85X5 R
85X5 L
zercher style back extension
50X13 1 minute rest
50X12
50X10
50X5
I was feeling like hell, my back was pissed off, and my body was angry from the lack of sleep I had last night and playing basket ball today so I did not squat.
I feel as though the squat is my most likely to get injured by exercise, and the worst on my joints. (however it isn’t excessively bad, just the worst lift for me)[/quote]
I feel like it is the most dangerous for eveyone who hits depth. By far it is my most difficult lift. It is nothing to fail a bench, deadlift, press, or row. Squat fails can be epicly terrible.
A few notes.
I have been getting solid work, and great effort, but not as much as I should. I need to one recover from my training as of late, and train with the viciousness I had.
That is why I had a lot of the work in the triple/five range so I can recover from all of the singles, doubles, and triples while going all out. And also work on getting some hypertrophy (so my light/moderate assistance/accessory work done with a slower eccentric, pause, ect).
I want to get for the following lifts: High bar pause squats at the minimum 275X3 (my old high bar PR) friday. Then I want to get at least 300X3 before I go back to conventional so there is no doubt I can get the bar off the floor. For my front squat I want to do 260 for a set of five and get up to 280 for a set of five before I go conventional. My deficit sumo deadlift I will be satisfied with at the very least 320X3, and will want to get 345-350 before I go back to conventional. Hip thrust doing 205 for 5X10 with slow eccentric, three second pause at top before I go back to conventional. SLDL with my form i used last friday up to a 210 for 5X10. Farmer walks with 270 without straps, and 300 with straps. Suitcase deadlifts with 180-ish, sit ups with 45, back extensions with 65. Suspended good mornings with 205 for sets of five, arched back good mornings for 185X10 for five sets. Full sumo deadlift at least 420, but it will likely be higher to hit these other numbers.
I have these numbers set up in a way that I know I will be able to easily get more than my all time best conventional deadlift off of the floor, my back from rounding without my control, my abs braced, transition to my shins nicely, get up to my knees/mid thighs, and lock out from there and my grip/upper back holding well throughout.
It will also make me get out as much as I can out of a core pool of exercises, and get a crap load of mass throughout my body added.
For my gym: I currently have it in a room in the upstairs (yeah, definitely not ideal), it will be moved to either the basement, or garage. I have a power rack, bands from micro minis to light, a pair of adjustable dumbbells, a decent bench, a troy barbell, a shitty beat up barbell, and that’s about it. I compensate with back extensions, NGHR (basically russian leg curls with a concentric and done like a real GHR), ‘poor man reverse hypers’, and banded stuff.
To trivium: Yep, and it doesn’t help with my build. I have a short torso, and long legs. I have to take the bar lower, and pull my stance to at least out of shoulder width if I don’t want to piss of my knees, and have a tendency to far forward. Even then the bar path can be awkward, and it still beats the hell out of my joints compared to other movements. The deadlift is actually the most joint friendly exercise for me, and I even use sumo deadlifts to build the squatting muscles. If it wasn’t for the affects on recovery I would do more deadlifting than squatting.
DE bench 175X3 for 8 sets, 1 minute rest
Z press
95X8 1 minute rest
95X5
95X5
95X4
yates rows
255X4
255X3 drop sets 225X4, 205X4, and a drop set of 135X8 with two second pauses each rep
foot elevated inverse rows
10X12 1 minute rest
10X10
10X8
10X5
3 second pause shrugs
235X11 45 second rest
235X8
235X6
235X6
roll back tricep extension and cheat curl with 3 second eccentric super set
105X11, 6 45 second rest
105X8, 4
105X6, 3
[quote]AnytimeJake wrote:
Catchy title, nice to see you taken pride in your lifts, and opening up your log. I gave you a little flack awhile ago about my wife out lifting you, but you know it was all in jest, your lifts are strong by any standard’s, especially at 16. I wish I could do it all over, and have the kind of focus, knowledge, and strength at 16 you seem to have. If you stay on the path your on, you should accomplish some great things, right at a time when PLing’s popularity is at a all time high. Goodluck. Anyway, I’d like to know what kind of set up you have for training, since I’m garage training myself right now, what do you do to make up for the lack of things like leg curl, hyper ext. and GHR. I do a lot of Russian leg curls, and reverse hyper’s off the washing machine 
just wondering. Latter[/quote]
[quote]trivium wrote:
Subbed for records.[/quote]
agreed with both
[quote]browndisaster wrote:
[quote]AnytimeJake wrote:
Catchy title, nice to see you taken pride in your lifts, and opening up your log. I gave you a little flack awhile ago about my wife out lifting you, but you know it was all in jest, your lifts are strong by any standard’s, especially at 16. I wish I could do it all over, and have the kind of focus, knowledge, and strength at 16 you seem to have. If you stay on the path your on, you should accomplish some great things, right at a time when PLing’s popularity is at a all time high. Goodluck. Anyway, I’d like to know what kind of set up you have for training, since I’m garage training myself right now, what do you do to make up for the lack of things like leg curl, hyper ext. and GHR. I do a lot of Russian leg curls, and reverse hyper’s off the washing machine just wondering. Latter[/quote]
[quote]trivium wrote:
Subbed for records.[/quote]
agreed with both[/quote]
I promise state records in this log. But until I prepare for a meet I shall be having my off season like training continue.
I might even pull sumo/squat wide in a meet so I don’t have to worry about where my conventional deadlift/moderate stance squat are until I get to the level of strength I want.
Besides, I can squat wide about the same as moderate, and I don’t want to be dicking around with my conventional deadlift for a little while. I also do not want to pull anything conventional with the troy bar that is not a huge personal record on any bar.
moderate stance low bar squat
45X5
95X5
135X5
185X3
205X3
225X3
255X1 the tissue above my knees caps are screaming at me
SLDL with slow eccentric
185X10
185X10
185X9
185X8
185X3
farmer walks
250X4 1 minute rest
250X6
250X3
300X4
high bar squats
255X11 I stopped here because of knee caving, but I felt like I could get 20 reps, and my knees felt great.
kirk rows
145X12
145X7
145X5
band leg curls
mini+micro per legX35
This was a crappy day. I wanted to test my squat, or at least get ME day in, but my knees weren’t having it, nor would they tolerate squatting of any type. Then later on I decided to see if they would be fine to do a 20 rep squat, and they felt great.
After I got to the weight I knew would be great I stopped because of knee caving (or what appeared to be knee caving).
I am just not going to test my squat this cycle, and move onto the one I mentioned. I will also consider this kind of a deload since I didn’t get to do any ME work. To fix the issue of my DE work being too light I will just add 5-10 pounds to it.
Paul Carter, @ Lift-Run-Bang has a way of marking his workouts on a scale, form 1-10, with a 10 being a awesome workout (rare) and 1 being a competely shit workout, (hopefully rare) The point being most workouts over the coarse of a year should be 5-8, but if you have run of really bad, or really good workouts, you can look back over you log, and see what to try and copy, or avoid. Thought this might be somthing you may want to consider since you like to log your workouts, and in years to come when you look back, you’ll be able to identify a good streatch, or a bad, simply by putting a number value at the top of the page. Goodstuff going on around here, Latter
yesterday:
extra workouts: 15X25, 15X 15 reverse hyper first in AM, second in PM
sprints: 10X500 with 1 minute rest in between
My conditioning has become bad, and that conditioning was brutal when it really wasn’t THAT bad this summer to do. I’ll continue to do this
note: after the sixth sprint quality really went down, I’ll note when quality goes down to try to improve upon
[quote]AnytimeJake wrote:
Paul Carter, @ Lift-Run-Bang has a way of marking his workouts on a scale, form 1-10, with a 10 being a awesome workout (rare) and 1 being a competely shit workout, (hopefully rare) The point being most workouts over the coarse of a year should be 5-8, but if you have run of really bad, or really good workouts, you can look back over you log, and see what to try and copy, or avoid. Thought this might be somthing you may want to consider since you like to log your workouts, and in years to come when you look back, you’ll be able to identify a good streatch, or a bad, simply by putting a number value at the top of the page. Goodstuff going on around here, Latter[/quote]
Do you have a way to find how he grades them, or do you just rate them as you feel? I have heard him mention this in passing for his base building manual that just came out, but I havent actually seen a write up on it.
I would be interested in adding that idea to my logging.
It’s a personal thing, how you feel at the end of a workout, and how you feel it went. If your goal was a 315x3 for a PR, and you get it, but it’s a slow grinder, and you feel weak on the asistance after wards. You might give this a ‘‘5’’ out of 10, because you got your goal number, but it was a shitty workout. If you missed the 315, and only got 2 reps, that would probably knock that workout to a 2-3.
Conversly if you got 315x3 easy and fast, then did 2 more sets of 3x315, and the rest of the workout you were feeling like a machine, this would be a 8-9. It’s just a number you write on the top of the page, for years to come. I’ve been tracking my workouts for years, but only started rating them as of late. It would be nice when I look back through my notes, to be able to see when I had a really good streatch, and then see what I was doing different at the time.
This was just a sugestion for DSSG or any other young lifter’s, comming from this old guy, as somthing I wish I had done over the years. Somthing that only takes a few more seconds if your keeping records already anyway. What ever, 2cents
[quote]AnytimeJake wrote:
It’s a personal thing, how you feel at the end of a workout, and how you feel it went. If your goal was a 315x3 for a PR, and you get it, but it’s a slow grinder, and you feel weak on the asistance after wards. You might give this a ‘‘5’’ out of 10, because you got your goal number, but it was a shitty workout. If you missed the 315, and only got 2 reps, that would probably knock that workout to a 2-3.
Conversly if you got 315x3 easy and fast, then did 2 more sets of 3x315, and the rest of the workout you were feeling like a machine, this would be a 8-9. It’s just a number you write on the top of the page, for years to come. I’ve been tracking my workouts for years, but only started rating them as of late. It would be nice when I look back through my notes, to be able to see when I had a really good streatch, and then see what I was doing different at the time.
This was just a sugestion for DSSG or any other young lifter’s, comming from this old guy, as somthing I wish I had done over the years. Somthing that only takes a few more seconds if your keeping records already anyway. What ever, 2cents[/quote]
This is a really good idea. I wonder if tracking rep quality on the main lifts would be more useful for me though. I’ve hit PRs but had my knees cave in like crazy on them and hurt after, but conversely have also had lighter workouts where the bar moved fast (hit 300 max on squat after never doing more than 225 for 3 sets of 5). This always makes me feel like the CAT style training that Jay Nera does is a really smart idea. I’ll give it a try in the future.
Yesterday:
ME bench
Narrow grip floor press
45X5
95X5
135X5
165X5
185X5
205X3
215X3
225X3
235X2 I was extremely close to locking this out, I only didn’t lock it out because I was pressing it too much towards my face, and I was worried about losing it there
Pronated grip DB bench press
75’sX10 1 and a half minutes rest
75’sX6 1 and a half minutes rest
75’sX5
weighted neutral grip pull ups
50X9 1 and a half minutes rest
50X7
50X4
strict (absolutely no body english) bent over row
205X8 1 minute rest
205X6
205X5
205X4
double mini band pull aparts
18 45 second rest
13
11
8
overhead tricep extension with 4 second eccentric and drag curl with 3 second hold super set
80X10, 11 45 second rest
80X6, 6
80X6, 6
today:
I skipped training today. The people I was supposed to be working on a presentation with decided not to contact me at all during my thanksgiving break, get no work done at all, then disband the day before we have the presentation while we have to email our presentation to the teacher tonight. I, and another guy (he’s a friend, and is normally very reliable) that was absent today during the class/part of the previous day are pissed off at this.
I will be getting all homework done, get plenty of sleep, then train furiously tomorrow.
extra workout: NGHR with hands on head bwX5, 4, 1
Yes, I’ll take that suggestion. I would rank yesterday as an 8 on the ME work (would have gotten a 9 if I got that one rep I barely missed), and a 7 on the assistance/accessory work.
Also thanks for the advice, AnytimeJake.
Yesterday:
DE moderate stance against light bands 165X2 for 8 sets, 45 second rest
DE full sumo pulls
240X2 for 8 sets, 30 second rest
deficit conventional pulls
255X8 I need to work more with leading with my chest up, and less focus on my leg drive for these, 1 and a half minutes rest
255X4
255X4
strict weighted behind head sit up
25X6 1 minute rest
25X1
25X1
25X0 nope
zercher style back extension
50X15
50X13
50X8
50X6
Today:
I’m out of school sick today (apparently being up late on the weekend doing homework on my break, staying up until 11:30 working on a presentation one night, training hard the next and staying up late again makes people sick, WHO WOULD HAVE THOUGHT THAT?).
I’ll get some DE benching in later. Also, I am going to move more towards lockout work as I believe I’ve gotten my bottom/mid strength back to how I feel it should be. I’ll still be alternating floor presses with overhead presses on DE day partly for vanity, and partly to keep my shoulders healthy. That, and to try to make Csulli/Chia Seppuku.
[quote]DSSG wrote:
I’ll still be alternating floor presses with overhead presses on DE day partly for vanity, and partly to keep my shoulders healthy. That, and to try to make Csulli/Chia Seppuku. [/quote]
WTF? This log ate my post last night it seems.
yesterday:
DE bench against doubled minis 125X3 for 8 sets, 45 second rest
Z press
95X10 1 minute rest
95X8
95X6
95X5
yates rows
255X5 1 and a half minutes rest
255X4 drop set 225X5 205X6 and 135X11 with a two second pause
foot elevated inverted rows
10X12 1 minute rest
10X12
10X10
10X6
shrugs with 3 second hold
235X15 45 second rest
235X11
235X4
235X6
roll back tricep extension, and cheat curl
105X17, 8 45 second rest
105X11, 6
105X6, 4
[quote]csulli wrote:
[quote]DSSG wrote:
I’ll still be alternating floor presses with overhead presses on DE day partly for vanity, and partly to keep my shoulders healthy. That, and to try to make Csulli/Chia Seppuku. [/quote]
[/quote]
You know it is inevitable. And I shall someday destroy your deadlift. It shall even possibly be sooner than you think, Csulli. 
rating: 9 absolutely awesome ME work
high bar 3 second pause ATG squat (low as possible)
45X5
95X5
135X5
165X3
205X3
225X3
245X3
265X3
280X3 easy because I am a fucking beast
290X3 calling it here, this is an absolutely massive high bar pr WITHOUT A PAUSE
clean grip reverse lunge
140X6 R, 5 L 1 minute rest
140X5 each side
140X5 each side
140X6 each side
suitcase deadlifts
165X5 R 1 minute rest
165X5 L
165X2 R
165X2 L
NGHR’s with hands on hips, and 5 second eccentrics
bwX5
bwX2
bwX3
bwX1 most awful drawn out NGHR I have ever done, however the form stayed great
bwX0 nope