^^ Remember I’m the most hard core Anytime fitness owner on the planet 
I’m fucking sore again today, The last 3 squats workouts I’ve done, I’ve stopped using a box to squat to, and I’ve been fucking crippled all 3 workouts. I don’t fully understand, because I use a box that has me right at parelle, it’s just to keep my depth constsnt when I train alone, and I don’t sit on it, I simply act like the box is on fire, and I barely touch the box and explode up.
For whatever reason, even though the depth is the same, the results are completely different. I’ve trained this way for years, me and my kids, using a box to set depth right at paelle most training sessions, and our strength is always equal when we check our free squat once and a while, or at our mock meet. It just has me puzzled, as to why the soreness.
Louie Simmon’s swears that box squats are easier on your CNS, and there for can be trained more often, but we don’t use the box squat like west side does, we don’t sit on it, I don’t know, i’m thinking of filming a set of each, and trying to figure out the differance, mabey it will finaly give me a reason to figure out how to up load a video. For me, at my max on a good day I can get 5 reps with 405 to parelle on the free squat, and I`ve gotten 8 reps with the 14inch box ( parelle for me )
This I feel is mostly mental, I push the sets a little further when I know the box is there, but the strength is basicaly the same, oh well the mysteries of training, I`ll try to get some vids Latter
Shit that’s a hell of a squat workout.
Im always sore and i squat atg every set. Ive only squatted this way so I dont know the dfference. Started out lowbar med. Stance. Now im highbar close stance. Both atg…both sore everytime. And by sore I mean…super sore. Move like a grampa the next two days sore. I mean… bend down to pick somethin up and it seems like a slow 5 seconds to get back up sore…
I only see 6-7 work sets in there, plus the front squats at the end, I actually thought I wimped out, because I had in mind to spend more time with heavier weights, I had planned to get mabey 3x3 at 405, then come back and get 3x5 at 365, but my body wasn’t feeling the heavy weight for what ever reason, so I decided to crank up the volume with the lighter weight. I’m pretty heavy rigjht now, so 315 is only like 45lbs more than my body weight Anyway thanks for all the compliments, especialy Csulli telling me I did alot of work, kind of seems strange, like a black guy telling me I got a hell of a tan LOL
A couple other things going on, one I’ve been off test for about 3 and half weeks now, it might be why I’m dragging my ass, and not feeling the heavy weight lately, I guess we’ll see, Pharmacy is on back order, but it’s probably good to dry out once and awhile anyway.
The other thing is I got a serious offer on my gym this morning, I’m having breakfast with the guy Friday morning, not sure how I feel about it, but I’ll here what he has to say, if I can pay off all debts and walk away with around 100 grand, I might leap, mabey start a little PLing club, anyway don’t want to say to much here, as I’m sure someone at the franchise has caught wind of my Log by now, but I’ll keep you’s posted. Latter
Tuesday Jan, 14— Upper body make it up as you go day
Landmine press ( single arm, split stance) - supersetted with - T bar row
45x10------------45x20
90x10-----------90x20
90x10-----------135x18
90x10-----------135x15
45x22------------90x30
Incline DB press-------High pull
65x15-----------135x10
90x12-----------155x5
90x10----------175x5
90x10----------185x5
90x10-----------205x5
65x20-----------205x5
Rev curl—upright row (holding same bar) then - Dips
90x10 + 10---------mex20
90x10 + 10---------mex20
90x10 + 10---------mex20
Nice pump in my shoulders and upper back, thats what I was after, now a day off, and then a couple hard days with the Steel cycle, for deads and bench. Today and the last squat day, just gave me the mental break I needed, now Im looking forward to the big dead, and bench days, it was just killing me mentaly to keep all four lifts on the same cycle, now I feel refreshed. Latter
It’s early, and I’m out the door, not going to be able to post much next couple weeks, I’m going to try and keep my workouts up, but life get’s nuts this time of year, gym explodes, taxes, construction, fuck I feel like I don’t have time to breathe. I can’t believe I’m contiplating selling my gym, but once the word was out that I accepted an offer, another couple stepped up, and want to be in on things.
They’ve been member’s for a couple year’s, a couple yuppies, that want to own an Anytime, I guess that fits, It’s not really the kind of gym I’ve always wanted to own, but I do own it, and it’s kind of scary thinking about selling it. Part of me wants to use the money, and open an athletic training center, like Defranco owns, but my gym makes money, and selling it, and throwing all that money into an unknown is scary.
I think there’s a market for what I have in mind, but it’s real money I’m playing with, and my family’s future. I could just sell the gym, and bank the money, go back to Iron work, with a big chunk of money in the bank, but I’m a gym owner one way of the other. Scary times, but I got where I am by taking chances, so I guess we’ll see Latter
Goodluck man. Do a good soul search. Get a long sleep on it. Wake and follow your gut*.
If you do get a min. I popped a question in my log. Id like to hear your advice…thanks in advance.
Thursday Jan 16, Deads Did my own thing today, gravity seemed to be set on low, made for a good day !
Deficit Deads - 21/2 inch deficit
135x10
225x5
295x5
315x3
345x3
365x3 ( this is huge PR for me, deficit, and beltless, and light, thought about 385, but didn’t)
Reg deads - from floor
385x3
405x3 ( beltless PR )
405x3 ( added belt )
405x3
Block Deads - from 21/2 inch blocks
405x5
385x5
365x5
345x5
315x5 ( these were all done quickly 30 sec, from one set to another)
Bent barbell row
225x10
225x10
185x15
Upright row - followed by Kirk rows
135x6 + 6 ( 3 sec pause on uprights, and 6 sec pause on Kirks)
135x6 + 6
135—to failure, justy went nuts, and did a bunch of loose reps, sort of ending with high pulls
Good day, weights felt light, I guess only my bench is left on the Steel cycle now just playing it by year, and kind of back training like I’ve always trained, I felt strong on everything but the block pulls, these felt awkward, and threw my groove off, but got some work in on them anyway. Next time I’ll usae sumo’s on the way back down instead of block pulls. Latter
Going over yesterdays deadlift workout, It puzzle’s me why I’m just as strong at deficit deads, as I am at reg deads, and in fact I feel weaker when the bar is up on blocks. yesterday I took away the deficit at 365 beltless, and carried on to 405 without the deficit, and added a belt. I know that I could have pulled 405 from the deficit, with the belt, probably with the same amount of effort as from the floor.
This has to point to some sort of weakness, or strength. When I put the bar up on 21/2 inch blocks, I felt horrible, and weak. I really like to feel the streatch in my hams before I pull, it makes me feel explossive out of the hole, so going from 21/2 inch deficit, to 21/2 inch blocks is a 5 inch advantage in leverage, but yet I didn’t feel any stronger, it actually felt worse.
I know Chobbs and I have had this discussion before, and he feels stronger in deficit position, I’m just wondering if thius points to a certain strength or weakness, I think I’ll ask around about this one, mabey start a thread, see what people think, I’m open to iseda’s here. Latter
[quote]AnytimeJake wrote:
Going over yesterdays deadlift workout, It puzzle’s me why I’m just as strong at deficit deads, as I am at reg deads, and in fact I feel weaker when the bar is up on blocks.[/quote]
My training partner is exactly the same way. His deficit pull has always felt nearly as strong as his pull from the floor, and certain block heights feel weaker to him. Just the way your leverages are maybe. Or a sign that you get good leg drive. Anyway, he’s an amazingly strong deadlifter, so I wouldn’t trouble yourself too much about it
I think it’s 2 things 1) mental…when I’m on a defecit I’m thinking “if I don’t pull this mother hard as hell I’m not gonna move it” and 2) I hear a lot of people, including myself, that say when you get to a certain rack pull height that it’s almost all back strength and no quad/ham/glute
I had to dig around my log yesterday to find how, and when I ran Smolov jr for barbwire, it was the first time I’ve really gone back and reread my log. LOL, I don’t know how I’ve gained any strength back really, looking at my log, I’m all over the place, jumping from different idea’s to different training programs, it was pretty funny to me to read this stuff, because I feel like I’ve been pretty diciplined, and training hard, but to read my log, I sound like a complete nut, rambling, and spewing my thoughts. Totaly different than what I’m like in real life, I said this to my wife and she laughed, and said with everything but training, with training I go off endlessly, with hard to follow babble.
Anyway it was an eye opener to read, I never thought of myself as crazy, the good thing I did notice was my reliance on 3s, and 5s, and high volume, so even though I talk endlessly it seems about different programs I seem to stay pretty constant with that theme, and I guess thats a good thing, thats got me back to this point, so to those that follow, I’m not completely nuts in person, unless you get me talking about training
On a final note, I lost alot of sleep this week about the two offer’s to buy my gym ( anytime franchise) and went back and forth alot on the subject, as one offer for a 1/4 mill, had me thinking, it’s nice to realize what I’ve spent the last 5yrs building ( started with 20 grand ) is worth that much, but I have a plan for my gym, slowly growing, and getting more room for athletic’s training, as well as buying my own building along the way ( instead of renting). I enjoy getting people that join the franchise gym, and I convert them to real lifting, because I offer both sides. To sell, and then open a real athletic’s center, is another great dream, but I’m not done with this one yet, so I’m not selling. End of subject.
Thanks to barbedwired, for the advice, it was a subject I needed to take my time with, and do some soul searching, the gym is tied into my sobriety, and becoming a law abiding citizen, and I’ve acomplished alot, since turning my back on my old life, and becoming sober in 07, more than some people acomplish in they’re whole life’s, and I’m not ready to let that go yet. Thanks, Latter
Im glad you figured it out. I seen it as a large part of the better path youve taken… and realized it was your rock *. Secretly hoped youd keep it…as I belive it will only get bigger/better for you over time.
My cousin came down to stay for a couple days, were the same age, and although we grew up 4hrs aways from each other, and only saw each other once or twice a year are whole lives, our lives mirrored each others. Its really kind of weird we even look like brothers except that he never got into lifting weights, so I kind of get to see what Id look like if I never lifted. Anyway drank a bottle of whisky Friday night, so I took yesterday off from lifting, heading out to the garage right now to do my Steel bench workout, looking at the volume, makes me sick to my stomach, I dont kmow how I even imagined i`d ever be able to run this template on four lifts at the asme time LOL Todays bench workout
10x3x295 (85%) then 6x8x265 (75%) thats 78 working reps haha
Can you imagine a week where I did this workout on four lifts, in the same week, anyway Im down to just running it on bench, and mabey squats next cycle, I dont know what I was thinking. Latter
I literally just did 295 on bench for 10x3 this week! Good luck! Was only mildly sore.
Sunday Jan 19, 6 week Steel cycle, bench workout, week 4
bench----------Face pull ( TRX )
135x15-------mex15
185x10------mex15
225x5--------mex15
255x5-------mex15
295x10x3------mex10x15
265x8-------mex10
265x8-------mex10
265x8-------mex10
265x8-------mex10
265x6-------mex10
265x6-------mex10
Thats it, big workout, It dosen’t matter how tough or how much volume you have for an upper body workout, because compared to a lower body day, it never feels like alot of work, or as much anyway, whatever, missed a couple reps on the last two sets, no biggie, just feeling burned out. I wanted to set up my dip station today, and see where my weighted dips were at, because there’s a few guy around the threads moving some weight on dips, and I used to be really good at this, kind of a pet exercise, but anyway, just didn’t have it in me today, to be doing weighted dips after the bench work, mabey latter in the week, on overhead day, I know I’m good for 10 reps with 3 plates, but it’s been awhile since I tried 5 plates, kind of curious myself, to see where I’m still at.
On another note feeling a little guilty about my wife at my gym today, we rented a steam cleaner, and she’s over there doing the floor’s all by herself, it really bother’s me, because she isn’t a gym lover in any way, and she’s been forced to step in and take over the last year and a half, I found out on Fri that I won’t be in court until April, so I won’t be back in my gym until atleast then, such is life, just wish I could be over there helping her toady. Latter
Funny enough, my rear delts are the sorest body part this morning, I can feel my chest and front delts, when I flex them, but my rear delts are fried. I did alot of face pulls yesterday, and I’m good with being sore across my upper back, lately I’ve been feeling a bit rolled forward, I guess from all the heavy bench and incline work, so targeting my upper back and rear delts is not a bad thing, it just seems funny after such an insane bench day, but it’s all good. I’ll be kicking off somthing different for my squats latter toady, but got to eat breaky first. Latter
Monday Jan 20—Decided to run reg. Smolov for my squats, this is workout #1
Squats—supersetted with various stuff
135x20-------bandx15 ( shoulder rotations)
225x10------bandx15
255x8--------bandx15
255x8--------bandx15
255x8-------bandx15
275x5---------mex10 (leg raises)
295x2---------mex10
295x2----------mex10
315x1---------mex10
Cleans(hang)
135x5--------mex10
155x5--------mex15 ( russian leg curls, with ab wheel)
165x5--------mex15
185x5------mex15
205x3-------mex15
205x3-------mex15
OK, thats it for today, I ran smolov jr a couple times back in the fall, and got my squat up to 405x8 at the end, then did a deadlifting cycle, and seemded to loose a bit from my squat. I’ve never run normal smolov before, stumbled across the spread sheet this morning, while I was doing a program up for a client, spread sheet at Stronglifts, so I thought why not, got nothing better to do. I set my max at 385, middle of the road I guess, it’s 13 weeks, I’m going to try and end off with the same 405, but without the belt, just for somthing to do. Normaly when I’m at the gym I don’t do this kind of shot gun aproach to training, but I got nothing but time right now, might as well try some different stuff, I’ve been wondering/hereing about for years. Threw in some hang cleans at the end, because I had some extra energy.
Also, anyone thats following my log, do yourself a favor, and try those russian leg curls with an ab wheel, they’re awesome. I jamb my feet under the weight storage rack, then lay on the floor, flat on my belly with my arms out in front of me ( like super man, with a pillow under my knee’s ) I hold the ab wheel in my hands, and using my hamstrings I pull myself up, until my knee joint, and waist are at a 90 degree angle, I aim for sets of 15-20 and just pump blood into my hams. My ab wheel is spring loaded, so I turn it around backwards, and start fully extended, so it adds resistance. I’ve been working out in fully equiped gyms my whole life, but this is the first exercise I’ve ever found where I can totaly pump up my hams, like I can with my biceps. I love this exercise, and everyone should be doing it, same as TRX face pulls. Latter