[quote]Airtruth wrote:
How long does it take to get through that workout?
Why the rotator therapy earlier? Was it rehab or prehab?
[/quote]
The rotator therapy is prehab, just trying to make sure I don’t develop any shoulder problems!
The workout takes 2 hours including a good amount of rest between sets.
Yesterday’s workout:
Shoulder warm-up
Bench:
barx3x10
135x3x10
185x3x5
205x3x5
215x3x3
Board Presses:
185x5
205x5
235x5
225x5
-Increased boards from 1 up to 4 board press.
Clean and Press:
65x3x10
3 way shoulder raise
15x3x10
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.
[quote]traineee wrote:
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.[/quote]
I don’t have PM’s anymore so please feel free to post your questions here and I’ll answer them as soon as I see them. This doesn’t have to be just my training log, but can also be a Q&A of sorts!
[quote]CrewPierce wrote:
traineee wrote:
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.
I don’t have PM’s anymore so please feel free to post your questions here and I’ll answer them as soon as I see them. This doesn’t have to be just my training log, but can also be a Q&A of sorts![/quote]
Ahh I see. I just needed somebody more experienced to discuss with me about some personal goals. lol. Oh well, guess I shouldn’t hijack your thread! BTW, what in your opinion is the most effective way to bring up squat strength from your experience?
[quote]traineee wrote:
CrewPierce wrote:
traineee wrote:
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.
I don’t have PM’s anymore so please feel free to post your questions here and I’ll answer them as soon as I see them. This doesn’t have to be just my training log, but can also be a Q&A of sorts!
Ahh I see. I just needed somebody more experienced to discuss with me about some personal goals. lol. Oh well, guess I shouldn’t hijack your thread! BTW, what in your opinion is the most effective way to bring up squat strength from your experience?[/quote]
To work on your form!
The squat is a technical lift no doubt about it. So I would suggest getting someone who knows their stuff to look at your squat and tell you what you need to fix.
For me I wasn’t getting my hips into enough so I have been working with fairly light weight recently and trying to get my form down.
To do that I have widened my stance and flared my knees more.
Hopefully at the next meet I’ll squat 405 which was the weight that broke my back over a year ago. That weight got me once…it wont get me again!
[quote]CrewPierce wrote:
traineee wrote:
CrewPierce wrote:
traineee wrote:
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.
I don’t have PM’s anymore so please feel free to post your questions here and I’ll answer them as soon as I see them. This doesn’t have to be just my training log, but can also be a Q&A of sorts!
Ahh I see. I just needed somebody more experienced to discuss with me about some personal goals. lol. Oh well, guess I shouldn’t hijack your thread! BTW, what in your opinion is the most effective way to bring up squat strength from your experience?
To work on your form!
The squat is a technical lift no doubt about it. So I would suggest getting someone who knows their stuff to look at your squat and tell you what you need to fix.
For me I wasn’t getting my hips into enough so I have been working with fairly light weight recently and trying to get my form down.
To do that I have widened my stance and flared my knees more.
Hopefully at the next meet I’ll squat 405 which was the weight that broke my back over a year ago. That weight got me once…it wont get me again![/quote]
I’m sure you’ll hit your goal. I’m looking to improve my strength on olympic style squat rather than powerlifting style of squat anyway. So it may not be too appropriate. But nonetheless, I think you are spot on about technique. I cannot not go over 300lbs for some reason. And I’m not even talking about ATG squat, just going down to parallel or slightly below. That really stirs me up. I’ll definitely be following your thread closely and try to learn something out of it! Good luck with your meets and training BTW!
[quote]traineee wrote:
CrewPierce wrote:
traineee wrote:
CrewPierce wrote:
traineee wrote:
Hi CP, received any PM from me? Anyway nice work on your strength. You’ll definitely reach your goals with your dedication.
I don’t have PM’s anymore so please feel free to post your questions here and I’ll answer them as soon as I see them. This doesn’t have to be just my training log, but can also be a Q&A of sorts!
Ahh I see. I just needed somebody more experienced to discuss with me about some personal goals. lol. Oh well, guess I shouldn’t hijack your thread! BTW, what in your opinion is the most effective way to bring up squat strength from your experience?
To work on your form!
The squat is a technical lift no doubt about it. So I would suggest getting someone who knows their stuff to look at your squat and tell you what you need to fix.
For me I wasn’t getting my hips into enough so I have been working with fairly light weight recently and trying to get my form down.
To do that I have widened my stance and flared my knees more.
Hopefully at the next meet I’ll squat 405 which was the weight that broke my back over a year ago. That weight got me once…it wont get me again!
I’m sure you’ll hit your goal. I’m looking to improve my strength on olympic style squat rather than powerlifting style of squat anyway. So it may not be too appropriate. But nonetheless, I think you are spot on about technique. I cannot not go over 300lbs for some reason. And I’m not even talking about ATG squat, just going down to parallel or slightly below. That really stirs me up. I’ll definitely be following your thread closely and try to learn something out of it! Good luck with your meets and training BTW![/quote]
Many thanks for the well wishes man.
For the Oly squat it’s a lot more focused on the quad whereas the powerlifting is more hams and glutes. I would think adding in some leg presses would help.
Back when I was rowing it was all about quads and I actually hit a 405 squat before using a narrow stance (I had used that weight before it broke my back). I would do heavy leg presses a lot as that mimicked the rowing movement, but it also increased my squat.
What I did was load up the leg press machine (ours wasn’t an incline leg press so you could load it full of plates and it still wasn’t too hard) and I would do as many sets as it took to reach 30 reps. Worked great for my strength!
I could me talking out of my ass here, but that�??s what worked for me. My strength went up enough that I went from the JV squad to the top boat in the varsity squad in a semester.
Cool, I could just try that out for a while when I’m off to strength phase. New ideas here. Thanks!
[quote]CrewPierce wrote:
Yesterday’s workout:
Shoulder warm-up:
1x20 of each of the 5 exercises
Reverse Hypers:
3x10
Clean and Press (bar):
3x20
Deadlift:
135x10
135x10
225x5
225x5
225x5
315x5
315x5
315x5
385x5
405x3
405x3
Wide-grip Pull-ups:
30
V-handle pull-ups:
30
Hammer Curl:
4x40x10
Preacher curl:
4x30 persidex10
Very good workout yesterday![/quote]
Nice job on the 405x3 Crew, your training seems to be going well. Was that sumo or conv? Just so were clear now, sumo is for weak bitches 
Monopoly
[quote]Monopoly19 wrote:
Nice job on the 405x3 Crew, your training seems to be going well. Was that sumo or conv? Just so were clear now, sumo is for weak bitches
Monopoly[/quote]
Haha thanks Monopoly!
It was conventional, I’m not a fan of sumo. I can sit back and keep the bar in a straight line much better with conv.
Squat Workout:
135x10
135x10
135x10
185x10
185x10
225x5
225x5
275x3
275x3
225x5
225x5
Reverse Hypers
3x10
Leg Ext. toes in 2x10
Leg ext. toes out 2x10
leg ext. toes straight 2x10
Calf press
6x10
Annnnnd I can’t walk today lol
So I am VERY slow coming out of the whole. Once I get the weight 1/3 of the way up, I fly it up. It could be because I am still getting used to a wider stance, but I need to work on it either way.
CP -
You had a chance to get out in a shell in awhile?
[quote]SteelyD wrote:
CP -
You had a chance to get out in a shell in awhile?[/quote]
Nope haven’t been out in a year or so now.
So Friday’s workout was 6pack curls.
I went to my friends wedding down in Charleston, SC this weekend and got pretty trashed on Friday and a mild buzz at the wedding on Saturday.
We played golf at 7am on Saturday (yup…I was still drunk when we teed off) and my team ended up shooting a 72. It was the groom, the best man, and myself on the team and we ended up winning the bet against the other grooms men.
Very good times this weekend.
I found a gym open yesterday and did the following:
Deadlift:
135x3x10
225x3x5
315x3x5
375x1x3
405x2x1
460x1x1- Fail
-I got it to my knees but I didn’t thrust my hips enough and my upper back isn’t strong enough to muscle it up. Oh well I was still pretty happy since I spent the weekend partying.
30 wide-grip pull-ups
30 v-handle pull-ups
Preacher curls
3x10
Hammer Curls
3x10
Leg press
6 plates
3x10
Abs
Yesterday’s workout was pretty good!
Shoulder warm-up
Bench:
Barx3x10
135x3x10
135x2x5 (extra sets so workout partners could catch-up)
185x3x5
205x5x3 (my 5th set was better than my first two! All I needed to do was move my ass to the left so my back would stop falling off the bench lol)
Board Press:
135x1x10x1 board
185x1x5x2 board
205x1x3x3 board
245x1x3x4 board
245x1x3x3 board
Clean and Press:
barx3x10
2 way shoulder raise(lat and rear delts):
10lbs DB’sx3x10
Well, I had the lovely pleasure of working just shy of 12 hours yesterday. I did this so I could leave on time today for my workout. A few tricks I’ve learned working in the real world but keeping a workout plan:
These tricks have helped me to never miss a workout while still climbing the corporate ladder. It works for me as I’ve been able to increase my lifts while getting a pay raise in my first year of work (out of college that is).
Crew,
Your log is fantastic. Every time I check up on you here, I see improvements. I’m sure you’ll hit that 405 squat for your next meet with all the hard work you’ve been putting in.
And speaking of squats, have you tried doing any good mornings in your training? For me, I found them really helpful. I do alot of them, as I’m coming from an OL background, but I know that the guys over at Westside think alot of them as well for improving the squat. Maybe ask your coach what he thinks about them?
Jelly
[quote]Jelly Roll wrote:
Crew,
Your log is fantastic. Every time I check up on you here, I see improvements. I’m sure you’ll hit that 405 squat for your next meet with all the hard work you’ve been putting in.
And speaking of squats, have you tried doing any good mornings in your training? For me, I found them really helpful. I do alot of them, as I’m coming from an OL background, but I know that the guys over at Westside think alot of them as well for improving the squat. Maybe ask your coach what he thinks about them?
Jelly [/quote]
Thanks for the compliment Jelly and I like the new avatar! Haha pushing tires is one of my favorite exercises by far.
I used to be really good at the good mornings but since my back injury I haven’t been as stable with them. Lol it pretty much mimics the exact movement I couldn’t do for 6 months.
For example:
About a month after my injury I was at the grocery store. I went down to pick up a 12 pack of soda in a more or less good morning position. I grabbed the soda and my back first gave out and then locked up on me so I couldn’t move. My girlfriend comes around the corner and yells at me, “What are you doing on the floor?? Get up!” My response was, “I can’t! Just put the damn soda in the cart and get some chicken.”
Lol so that should help explain why during my PC I could only go up to 155 or whatever it was on good mornings.
Jelly, what’s your thoughts on stiff leg deadlifts instead on the good mornings? They both hit roughly the same muscles correct?
I prefer good mornings myself. There seems to be alot more load on my spinal erectors (or erector spinae, whatever you want to call them) and my butt, and that’s what I want. Stiff-leg deadlifts I end up pulling mostly with my hamstrings, but maybe that’s just the way my body’s built.
Overhead squats are another exercise that really strengthens up the lower back/butt/hips too.
Jelly