Well I went out to the garage for a pic, and as you can see the rubber has worn off the end of mine, I’ve been using this hook, for face-pulls, for around 5yrs, and it moved with me from my old house to this one. This is a rather large one, and they make them smaller, just amke sure it’s screw’s in, and not a hammer in one. Also I thinbk by looking at where this one, you can see where I mounted it the first time, about an inch above, it dosen’t leave much of a mark. hope this healps Later
[quote]AnytimeJake wrote:
Good stuff bro, the first real weight pit I saw, and used was in the back of the boxing club I joined, at I think 13, and we had an old german boxing coach ( think I’ve mentioned him before) but he was pretty set in his ways with weight lifting. Squats, dips, chins, done twice a week, and we were never aloowed to go for less than 20 reps per set. No arm training, ever, that made your punches slow.
I followed this routine religiously, from 13 to around 20 ( left at 18 for a year to go up north ) but as much as I remember hating the program, I followed it. Also pretty much the same program I used to train my Jr hockey team, where I was eventualy hired as strength trainer. The older I get, the more I see the wisdom in his program, we tracked the best lifts in the gym, based on BW, so there was an old chaulk board with people’s names written on it, for ----squat—Dip—Chins ( how much weight above BW you got 20 reps with posted beside your name)
Also on the board was the top 3 mile time, so when I started training hockey player’s years latter, I set up the same board. Only real recently, have I let my 3 mile time, go above 20min
As far as the 531 program ( our version ) that we’ve used at my gym the last few years, my sons doing it right now with great results, I wish I could be using it right now, but it’s a program where you really need a partner to do it effectively. I only mentioned it here briefly, but what we do, is start off with 1s week, and ramp up in 1s until we fail, or hit our max, and then record that number to base the next month off, we then take 10lbs off the bar, and go for 5-10 single’s.
So the following week, on 5s, we work up to one set of 5 with 85% of your real max, then drop 10lbs off the bar, and get 3-5 sets of 5------on the 3s week, same thing, but we get a set of 3 with 90% of max, then drop 10lbs and get 3-5 more sets of 3. Then deload week, where we usually aim for 3-5 sets of 10 with 65% of max, but some guys like to do different aproaches here, have a BBing week or whatever. the following week we reset our max.
I’ve been using this spin on 531 with my young athlete’s for about 3yrs, before I got put on house arrest, with really good results, guys get really strong on this. When I get back to the gym, as long as my old body will take it, i’ll probably use this as well.
Thanks for dropping by, it’s been awhile since I thought about that program, and 18mths since I’ve coached anyone on it ( can’t wait to get back ) I’ve been going through a liitle self doubt myself, as far as lifting is concerned, it’s happened to me a few times over the years, when lifts stall, you tend to doubt what your doing, taking a few steps back, and making things a little simpler and lighter, gets things back on track.
So don’t be affraid to join in, with your thoughts or questions. I’m not to great at training myself, got no paitance, but I’ve done pretty good over the years at getting other’s strong, and I’m going to need the practice, since i’m back in the gym in April, thrown back in the lions den 
As far as the weight constraints, I always boxed heavy, because I was the only teen we had that could make 90 kilo class most of high school, the coach wanted someone in that class, so I had to eat like a motherfucker, most of the time, and when I was boxing and playing hockey it was hard to stay that heavy in high school. my body would settle at around 185, and I’d have to bulk up to 198, but because of weightlifting I was lean compared to other fatty’s in that weight. Anyway I’m babbling about the old days now, and I wasn’t very good, bull headed, and flat footed later
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Even that simple routine seems less archaic than my boxing coach. I still intend to keep up with the boxing once or twice a week as I enjoy it, have a lot of friends there and boxing seems to have been a pretty useful skill in life thus far. Am only 19 so have only had a couple of amateur fights and two exhibitions but I have taken it pretty seriously so haven’t strayed too far from what I was told by the coach. Thanks a lot for the explanation of the system, thats kind of what I figured and have tried to employ a bit, putting my bench and deadlift on your version of 5/3/1. Basically used this system of:
day 1: squat 5x3 (ramped), squat a single @ the weight I will hit next week hopefully 5kg higher, low box squats 5x10, chin ups 50 reps
day 2: bench 5/3/1 scheme, dumbbell rows 5x10, overhead press 5x10
day 3: deadlift 5/3/1 scheme, ATG front squats 5x5, straight leg deadlifts 5x10, chin ups 50 reps
pretty simple shit based off what you had posted earlier in this log but kinda mutilated it cause I don’t really like training 4 days a week, if you could let me know what you think of it though? Albeit pretty soon I am going to have to start using the 24 hour piece of crap gym next to my flat where unless I go at 2am I have no chance of getting the squat rack on a regular basis so may be forced to evolve to account for this equipment restriction (or alter it so I only need the squatrack once or twice a week)
The program looks solid, i like to plan the main lift, and then be flexable with the asistance, but progressive resistance, paitance, and consistancy are whats important. Stay focused on what your doing, and the direct feed back your personaly getting from your own workouts, rather than some jargon from someone thats not working out with you.
I fell into this trap myself, being new to the internet. the important thing is to just keep going to the gym, tracking your workouts, and figuring out for yourself, whats working or not working. the template yourt starting with looks solid, so just go from there, and trust yourself, and your own judgment !
The most important thing I’ve found, with lifting, and life, is to have well defined goals. Start with the end goal, can never be too big, then start breaking it down into attainable chunks, so if you want to squat 500lbs in two years, first break it down by the year, then by the month, then by the week, then by the day. That way you know every morning when you wake up what you have to do, to make your big goal easily attainable, by small daily steps.
I got sober this way, I got rich this way, and I’m going to lift 1500lbs this way. Your young, so use this system for everything, different goals at once, strength, size, money, education, relationship. I teach this system to the kids I train, they get strong, but it also changes they’re whole lives.
The most important thing is to stay consistant, I stopped lifting, other than curls and presses, from 2000 to 2010, and of all the things I wish I could do over in my life, this is a big one. When your young, you think you’ll go on making gains, and you can’t imagine ever stopping lifting, but when morgages, school, buisnesses, women, kids ( jail, crime, in my case) all this stuff gets in the way, just keep doing somthing, even one day a week, justy stay consistant. Anyway I’m out, so stay at it, don’t listen to anyone but yourself, and don’t be afraid to dream big. goodluck, and keep me posted !
I’m going to implement those ROM deads…in fact I think I’ll just piggyback onto whatever you do from now on since your squats worked so well for me!
I’ve made the deadlift my priority and I’m hoping to pull 500 by this summer.
Thursday Feb 27-------------Cat squats-----------------
Alright I’m going to be 100% honest here, I just got taught a lesson in lifting, spanked I guess, last week I did 5x5 with 275, and figured that would be the weight I would use this week for real CAT squats, sets of 5 with 1 min rest, I figured it would justy be a normal workout, I had a bunch of stuff planed to do today, but I was truely destroyed after the 4th set, I rested exactly 1 min between sets, tjhe forth set of 5 was fucking hell, and the 5th set wasn’t even an option, even if I toook longer to rest, it wasn’t going to happen, my lower back, and outer hips were so pumped, I could hardly walk.
I thought I’d just go out today and get 6-8 sets of 5 with a min rest inbetween, I’ve been following Reed and Nera, and have been seeing what they’ve been doing with these CAT squats, 275 is about 65% for me, so I thought it would be easy, then I’d finish the rest of my workout. Well here’s what I got done
Front squat 135x5
135x5
185x5
225x3
275x1 than a drop, I unraked it improperly, and lost it, didn’t bother with a second atempt–video
CAT squats
275x5 ( 1 min rest )
275x5 ( 1min rest)----this set seemed easier than the first
275x5 ( 1min rest) this was a hard set, low back was getting pumped
275x5 -----this was an insane set, felt like I had 500lbs on my back, the last two reps were an insane grind
Called it a day, I had planned on following CAT squats with trap bar work supersetted with some dips, then get some curls in, but that wasn’t an option, so called it here, I’ll go fro 5sets next week, gotta go
Mmm1 minute rests of death on 5x5… my kinda day. “By the end of the 4th set I was talking to god … by the 5th he was talkin to me”.
ya I wasn’t ready for that, I had a Dr apointment, and I was walking funny, my lower bac, hams and ass were pumped for 2hrs, still sore, thats a whole different training effect than I expected, i’m goint keep at it though, haha, I thought the 5x5x275 I did last week, where i supersetted in some Db curls was basicaly the same thing, ya not so much, `1 min is nothing, I barely get my belt off, and I’m up to squat again, oh well gotta love new challanges
Friday Feb 28--------------------Bench asistance day-----------------------------
neutral grip DB over head press ( back support at 90’)
30x20-----------band face pulls, between every set
65x10
65x10
65x81/2
30x30, and a bunch of half reps to failure
Incline bench 45’----------band shrugs
135x15
185x8
225x5 + half reps to failure
185x9 + a bunch of half reps to failure
135 to complete 110% failure
bench----------DB curls
135x15
225x8
205x8
185x9
135 nonlocking reps until failure
latterals----------dips
25x25---- straight to—mex15
25x25--------------------mex11
25x25--------------------mex8
I jambed alot of work into 40 min, my front delts and upper chest were screaming and that was the point, as thats the weak link in my bench. It’s nice not worrying about the weight on the bar, just worrying about building muscle, and hitting my weak links. This might breath some new life and enjoyment back into my training. I don’t have to worry about my ego while I’m lifting, because it will get fed on Sunday. later
Ya. You learn to leave your belt on for 1 min break sessions. No time. A quick stretch of somethng n water… ooh time to squat again!
Ya no fucking doubt, well I don’t have to worry about extra conditioning on days where I CAT squat now I see, anyway yesterday and today I only drank 1 litter of milk, instead of my normal 3, guna start movin a little more, and consumin a little less, that’s still the rocket science behind droppin a little fat isn’t it ? later
[quote]barbedwired wrote:
Ya. You learn to leave your belt on for 1 min break sessions. No time. A quick stretch of somethng n water… ooh time to squat again![/quote]
I think a lever belt would be a huge asset in this situation. Easy on/off, with relief between sets.
Yes it would punisher!
FUCK !--------Rom deads week 2 this week 6 inch blocks - YouTube
This was a little harder than last week, whew fuck, anyway I did bench max and tryed for a squat max ( wasn’t feelin thew squat today) all before my ROM deads, so mabey that made them a little harder, full write up of my workout after my stupid famiuy reunion thing this afternoon, hopefuly I don’t kill anyone,
better this time I think
Sunday march 2-----------What i’m going to refer to as-------Testing Day------or-----Max Sundays--------------
bench
135x20
225x10
295x5
325x5—2—2—1—Rest pause, there’s a tripple there, I’ll get it next week
Squat
135x15
225x10
295x5
345x5
365x5—2—3—I don’t know what happened today, but 365 felt heavy, so I just grabed 5 reps rest pause, and moved on.
ROM deads
225x10
295x5
245x5
365x5
385x5
405x10, I don’t think I quite locked out the 10th rep, but if you want to call me on it, I’ll give ya my adress
So, I’m in the process of swinging my workouts around, and having Sundays as a test day, today was the first attempt of getting this template in place, i’m not sure what happened with the squats, I was planning on ramping up to 405, and getting 5 reps rest pause, then working on making that 5 full reps over the next few weeks, but I got pinned on the second rep at 365 somehow, I got 3 reps on the second set, and just called it, see how I feel next week.
The bench went well i’m happy with 5 rest pause reps, I’ll work on making them 5 full reps over the next few weeks, On the rest pause, I stay laying on the bench ( or belted up with the squat) and take 20 deep breaths, which works out to 30 sec, then I carry on with the set. This is the system I’ll be using on Sundays
Rom deads, lifted off 6 inch blocks, instead of 7 inches as I did last week, the reps were alot harder, could be the 1 inch differance, or it could be the exercises before. Either way I got my 10 reps, and I’m sure my body will adapt to new format, and if I have to use rest pause in the future to get my 10 reps I will.
Love the sound track----‘‘I knew terror before the planes started crashin, and I had guns before they were in fashin,’’ easy to get in the mood to lift, with lyric’s like that, I am getting sick of the same 6 CD’s though, I need a system in my garage that links with my ipod, but thats another story. later
The DL looked just about right today. That’s great that you didn’t lose any reps between weeks, especially with the work leading up before it.
Is there a vid of the bench and squat?
I didn’t bother with a vid for the bench, and I was planning on videoing the squats, but I had planned to ramp up to 405, and get my 5 rest pause reps there, so I didn’t have the camera set up for 365, I was assuming it was still part of my warm-up, but when I went down for my second rep with 365, I came up funny, leaning a little to the left, got stuck about half way up, then racked it, waited my 30sec, and got 3 more reps, and just called that my 5 rest pause reps. I wasn’t feeling the squats today, somtimes you have to listen to your body, plus my main focu is the ROM deads, so I just took what I could get. next week, I think I’ll use my cooler, get my 5 reps with 385, and go from there. I haven’t been doing alot of heavy max squats for a few weeks, and my 1RM in the squat is scued I think because I’m going off a number I got right after finishing Smolov, and I’m begining to believe that number droped shortly after finishing smolov. Also I was feeling rushed today, I only had 45 min to do my whole workout, I had to get to my family do, and my wife was rushing me, wanting me to skip the workout, whatever, point is I’ll be doing max rest pause sets every Sunday now, with CAT squats during the week, and I’ll get this 1 RM thing straightend out over a few weeks I guess.
I think I’ll start videoing my entire workouts on Sundays ( top sets) since they’ll be basicly a mock meet, with double’s and tripple’s, so it’s worth videoing.
I use to workout this way, and it’s nice to not have to worry about how much weights on the bar during my workouts ( feed my ego on Sundays ) just target weak links, form, and speed, during the week. With bench thats front delts, sort of like my workout on Fri, and with deads, I’ll build a workout around BOBRx5x5, with some shrugs and curls, because those are my weaknesses. legs will be heavy front squats and CAT back squats, and probably some dimel’s, sort of BBing workouts during the week, and heavy rest pause on Sunday. I’ve done well with this set-up in the past, and today and Fri were me swinging things around. Long winded way of saying, no I didn’t video today, but will in the future, but I did enjoy today, and I enjoyed my workout on Fri, and it’s been awhile since I’ve been enjoying my workouts later
Blah blah blah, hahah, I’m wrestling with two little kids while I try and type, hope some of that made sense
So I got another call last night regarding work, I think I’ll leave next Wed for Ottawa, bout 5hrs away, this is a different job then the one I talked about last week. This is site work, but subdivision housing work, I be in charge of 5 crews doing exterior work, siding, sofit, window’s, and door’s. Anyway the way it’s set-up, I’ll get 1500$ week clear ( after tax, sub contract) and no living expenses, so it’s hard to turn down.
There’s a farm house set-up for the out of towner’s to stay at, it’s also where all the equipment, and materials are stored. I’m not sure how many workouts I’ll be able to get in, as I don’t have a licence, if I can get hooked up with anothewr worker that lifts, I’ll get him to drive us to the gym couple times a week, if not, I’ll atleast get to the gym every Sunday, and atleast maintain my strength with those workouts, I’ll bring my wood blocks, so I can continue wityh my ROM deads.
This was bound to happen, I put word out that I’ve been sitting at home for a year, and I was looking for work, and now as we come into spring, I’m starting to get calls, I have alot of construction expireance, and running crews, as well as a pocket full of construction related tickets.This jobs far from home, and I’ll only come home for one week a month, and stay there for 3 weeks at a time, but it’s a pretty sweet deal, and hard to turn down, plus it gets me out of the house.
Everything I’ve been wanting, except nopw thats it’s happening, I’m worried about how I’m going to get workouts in :). It looks like I’ll leave next Wed, so I’ll clear up some meeting’s this week, and squeewze in some workouts,m figure the rest out when I get there. On the plus side, Otawa is where Jay Nerea has his gym, so mabey I can get some workouts in there, he owns a cross fit box, and we’ve exchanged emails already, so this could be a plus, we shall see. This will give me some extra money if I decide to cross over to the dark side, but I’ll cross that bridge when it comes. later
Oh damn nice bench!