I think Nash was right. Just stretched it out a little abruptly. It feels better already. I’m just gonna skip my second upper body session this week, and I’ll be back on the bench next week. And now I now that I need to work on widening my grip!
[quote]CrewPierce wrote:
lol good lord bb.com powerlifting section is filled with e-lift heroes.
Haha no wonder I already got banned ounce from that site for telling people off.[/quote]
The Q&A there for powerlifting,conditionning,bodybuilding,nutrition is unbeatable!!
[quote]Rampage74 wrote:
CrewPierce wrote:
lol good lord bb.com powerlifting section is filled with e-lift heroes.
Haha no wonder I already got banned ounce from that site for telling people off.
The Q&A there for powerlifting,conditionning,bodybuilding,nutrition is unbeatable!!
[/quote]
Haha and Jim Wendler’s log is funny as hell! I’m always reading what’s on that site.
Uh I just didn’t have it in me last night.
In squats I worked up to a triple with 255 and then dropped down to 225 for sets of 5. My workout partners and I just felt like everything was heavy, more than likely from the heavy deadlifts on Monday. So we called it a night early and went to a China Buffet.
Today I’m more than likely going to punish myself for that workout. Do some heavy partials to get the feeling of heavy weight again. Then REST for the weekend.
The plan is to go lighter on Mon next week and kill the squats.
My weight is up a good bit which is nice.
Well friday was more or less a “punishment” day for such a shitting squat on Thursday.
I started off with partial rep squats, a 2/3 of a squat, and went up to 405 for 3 reps. I did these just to get the feeling of heavy weight on my back again.
Moved on to 3 sets of 10 on DB bench going up to the 85lb DB’s.
Did DB rows for my back 3 sets of 10 going up to the 110lb DB’s.
Next up was shoulder press for 3 sets of 6-8 using the hammer grip and going up to the 70lb DB’s.
Tricep press downs were the second to last exercise, doing 3 sets of 10 with 120.
The last exercise was seated DB curls for 3 sets of 6-8 with the 50lb DB’s.
Then on Fri night I get a voicemail from my coach saying, “After your deadlift workout on Monday we are going to see what you are made of so rest up…Don’t be scared, just be prepared.”
Haha lovely go figure I get that message AFTER my hard ass workout 
Anyway I spent the weekend resting and eating well so I’m really good to go today!
Oh yea I should mention something on my diet. This weekend I took the advice Thibs has been shelling out in his Q&A section and got the vast majority of my carbs from fruit and veggies. I have already gone back to the diet he had given me during the PC (the third version of it) but since I needed to recover ASAP I upped the carbs.
I gotta say I feel great today! I had some really great meals too. On Saturday I had a salad with fresh strawberries and a chicken breast with balsamic vinegar. VERY tasty!
Yesterday was ummmm hard. Haha my workout partners almost called an ambulance for me yesterday as I went into shock but I’m OK now, so no worries. I shall give a better update later, I’m off to a meeting at work now.
Sorry for the delay in the post, work was busy yesterday.
So 2 days ago was a “see what you are made of day”. I did my usual deadlift workout of:
deadlift with 35lb plates:
2x10x1 plate per side
2x10x2 plates
2x5x3 plates
2x3x4 plates
Then was the test to see how mentally tough I was. We loaded the bar with 225 (using 45lb plates) and I had to deadlift until I couldn’t pick the bar off the ground.
I got 29 solid reps in followed by 14 partial reps for a total of 43 before the 44 wouldn’t budge. I had sweat, blood, tears, snot, you name it coming from my face but I would be damned if I quit pulling. On some of the partials I would get the bar to my knees and I would have to struggle with it for up to 20 secs before Nash said “down”. Form went straight out the window on those partials but it wasn’t the point to have good form.
Ok so then after my 43 reps I couldn’t walk so I laid down and took my belt off and rested. I started feeling light headed and was kinda going in and out so I went outside and Nash poured some water on my head. Well when I went back inside I started throwing up and then couldn’t stop shacking to save my life. Then I started hyper ventilating a wee bit and Nash and Shannon were debating on calling an ambulance for me. They may have but I kept telling them not too as my health insurance sucks ass (thanks Bosch!) and I would be paying out the ass for a trip to the hospital. Well Shannon was kind enough to run next door and get me some Gatorade and within 15 minutes of me drinking that I was back on my feet feeling fine.
So after all that craziness I went and got a pizza and cinna stix with my finacee HAHA I needed a treat 
So long story short, my mind is stronger than my body it would appear. I also need to keep simple carbs by me when I go nuts on the weights too so I don’t go into shock or whatever again lol.
Sorry for the long ass post!
Glad to hear that you’re OK Crew. From reading the previous post I thought maybe you’d hurt your back again.
Those kinds of workouts are like being jumped in or baptized or something like that… you’ve got to do them every so often, just to see how far you can go.
It must be that time of year, because my Muay Thai coach just put us through the fire last week too. Afterwards, one of my training partners was driving home and had to stop and get out of his truck, and he fucking passed out on the side of the road! I pulled up behind him and he was laying there face down in the ditch! LOL… it’s funny now, but at the time it gave me a bit of a scare. He’d just put it all out and had literally nothing left in him. I parked his truck and gave him a ride home after that.
Anyway, 43 reps, holy shit! Fantastic stuff!
William
[quote]Jelly Roll wrote:
Glad to hear that you’re OK Crew. From reading the previous post I thought maybe you’d hurt your back again.
Those kinds of workouts are like being jumped in or baptized or something like that… you’ve got to do them every so often, just to see how far you can go.
It must be that time of year, because my Muay Thai coach just put us through the fire last week too. Afterwards, one of my training partners was driving home and had to stop and get out of his truck, and he fucking passed out on the side of the road! I pulled up behind him and he was laying there face down in the ditch! LOL… it’s funny now, but at the time it gave me a bit of a scare. He’d just put it all out and had literally nothing left in him. I parked his truck and gave him a ride home after that.
Anyway, 43 reps, holy shit! Fantastic stuff!
William[/quote]
HAHAHAHA dude that is a GREAT story! Good thing he had the right idea to pull over before he passed out! Haha also a good thing you noticed him by the side of the road to give him a ride home!
My back actually feels the best out of any of the muscle groups surprisingly today. My hamstrings and glutes hurt like hell but other than that I feel great today.
Yesterday was an easy bench day
2x20xbar
2x15x95
5x8-10x135
1x6x155
Cluster-Set
Bicep curls 3x20x30lb DB’s
Tricep Pressdowns 3x20x60lbs
Lat Raise 3x15x20
Chest flies:
3x10x30lb DB’s
Yesterday was spent cooking up my meals for the next couple of days. I’m back to eating all healthy like although I do add in some junk food when I know it’s going to be a hard workout. The only muscles really still sore are my hamstrings, which will make squatting tonight no fun but that’s fine. Haha good to know I didn’t hurt anything on Monday.
So I was able to do squats pretty well last night given Monday’s workout.
Squat:
3x10xbar
3x10x95
3x8x135
3x5x185
5x5x225
Leg Extensions:
Toes in
Toes out
Toes straight
all 2x15x90lbs
Calf Press:
5x15x480
Yesterday’s back/deadlift workout:
Shoulder 5 way pre-hab
Back Extensions:
body weight, 3x10
Back Giant Set:
Close Grip Pulldown 3x10
Wide-Grip Pulldown 3x10
Close Grip Reverse Pulldown 3x10
all at 100lbs
Deadlift using 35lb plates:
2x5x1 plate per side
2x5x2
2x5x3
2x3x4
2x3x5
1x3x5 plates plus a 10 per side
Bicep Super-Set:
Wide grip preacher curls
Close grip preacher curls
both 3x10 with 25’s per side
Hammer Curls:
3x10x35’s
Good hard workout. Broke out the smelling salts for the final set of deads. My back was already tired from the pulldowns so the lockouts were hard. Haha not bad for having almost gone to the hospital last week 
Well I had a good bench day for a change.
Bench:
3x10xbar
2x8x135
2x5x185
2x5x205
1x5x200
2x5x185 with longer pauses on chest
High/Low Cable Flies:
3x10 of each
Dips:
3x10
Good work Crew, keep trucking.
[quote]Power GnP wrote:
Good work Crew, keep trucking.[/quote]
Thanks man! 12 weeks out from the meet now so I gotta keep trucking lol.
Ive been popping in occasionally, very nice work. What are you hoping to hit in your meet?
OH SNAP!!!
CP, I didn’t know you had a post-PC log going on. Totally my bad, I’m a clown 
Looks like things are going well, getting stronger. Keep on keepin on.
Look forward to reading your thread.
[quote]Dave284 wrote:
Ive been popping in occasionally, very nice work. What are you hoping to hit in your meet?[/quote]
Squat: 405+
Bench: 275 or so
Deadlift: 530
My bench sucks, these damn long arms, so I am just going to do what comes. I am mainly focusing on my legs for squat and deadlift. I want a 405+ squat because that’s the weight that broke my back before and I want to prove I’m back to full health again. Deadlift I want over 500 and feel that I am currently at about 500 using a deadlift bar.
I have these numbers hanging up on a white board when you first walk in so that I see them before I lift everyday. For the meet in Dec. I’ll focus more on bench.