9/26/2011 - Squat and Speed Pulls
Squat with cambered bar - worked up to 365x3 - felt pretty decent
Speed DL - 315x3x3 - just grooving technique
Leg Curl/Leg Ext SS - 3x12-15
Standing CR Machine - 3x15
Ab Pulldown - 130x12,12,7
I’ve hit some decent numbers (for me) the past few weeks so I decided to take it a little lighter. Sweet leg pump on the SS, could barely walk after LOL.
BW = 226
lol @ our arms being the same size but yours looking like Jay Cutlers.
Nice lifting holmes.
9/28/2011 - BP, chest, shoulders
BP w/120# of chain - 185x3x3, 205, 225, 245, 265x3
Inc DB Press - 80,90,100,110x8
Machine BP - 1 RP set
DB LR Partial drop set - 70x33,30 35x more 20x a few more
CS LR Partial drop set - 2 sets w/55 > 30 > 15
Machine MP - 3 sets of 12
Good session. BP sets were easy and smooth. The shoulder that I tweaked last week didn’t give me any problems til I got to machine BP, which is why I only did one set there. It didn’t hurt, it just didn’t feel stable. Shoulders got a wicked pump from the drop sets. I was feelin teh swollz, LOL.
BW = 228
Here’s my buddy Dave training for USPF Worlds. Watch the madness at about 20 sec in and you’ll see why good spotters are EXTREMELY important when training in gear. Literally ANYTHING can happen when you have extremely heavy weight over your face.
[quote]Steel Nation wrote:
Here’s my buddy Dave training for USPF Worlds. Watch the madness at about 20 sec in and you’ll see why good spotters are EXTREMELY important when training in gear. Literally ANYTHING can happen when you have extremely heavy weight over your face.
6 Weeks out from WPF Worlds Bench Night - YouTube [/quote]
You are the center spotter correct?
[quote]spar4tee wrote:
[quote]Steel Nation wrote:
Here’s my buddy Dave training for USPF Worlds. Watch the madness at about 20 sec in and you’ll see why good spotters are EXTREMELY important when training in gear. Literally ANYTHING can happen when you have extremely heavy weight over your face.
6 Weeks out from WPF Worlds Bench Night - YouTube [/quote]
You are the center spotter correct?[/quote]
Yeah.
9/30/11 - Back
Meadows Row 100,125,150x8, 175x10
DB DS Row 145x12,10,9
Stretchers 100x3x12
Pulldown 200x3x10
WG Magnum Row 230x8, 250x8, 270x8,7
BB Shrug 405,455,495x10
Felt like throwing some weight around today so I ramped a few of these instead of doing straight sets.
10/1/11 - Arms
1A) Hammer Curl 45,55x8, 65x10
1B) Rope Pressdown 65x3x12
2A) Concentration Curl 40x10,8,8,8
2B) CGBP 185,205,225,245x8
3A) EZ Curl 85x3x10
3B) Kickback 27.5x3x12
Good session. Decided to ramp one movement for bis and one for tris. Worked decent. Can definitely go heavier on CGBP.
BW = 230
What did a typical squat session look like for you when you were trying to get your squat to the 500s? Similar to now?
[quote]spar4tee wrote:
What did a typical squat session look like for you when you were trying to get your squat to the 500s? Similar to now?[/quote]
No it looked more like a typical westside squat workout.
Squat up to heavy 1-3
RDL or Rev Hyper
GHR
Heavy abs
Something like that. This worked pretty well. I guess my current setup really isn’t that much different except for the assistance work. I generally found that my squat pretty much builds itself, meaning that assistance work never really helped that much (except for heavy abs). I am built pretty well for squatting (despite my somewhat pedestrian numbers) so I could probably just squat and that would be enough for my legs. So I just do what I feel like doing for assistance work on those days.
Calves are also pretty weak so I need to start hitting them harder.
[quote]Steel Nation wrote:
[quote]spar4tee wrote:
What did a typical squat session look like for you when you were trying to get your squat to the 500s? Similar to now?[/quote]
No it looked more like a typical westside squat workout.
Squat up to heavy 1-3
RDL or Rev Hyper
GHR
Heavy abs
Something like that. This worked pretty well. I guess my current setup really isn’t that much different except for the assistance work. I generally found that my squat pretty much builds itself, meaning that assistance work never really helped that much (except for heavy abs). I am built pretty well for squatting (despite my somewhat pedestrian numbers) so I could probably just squat and that would be enough for my legs. So I just do what I feel like doing for assistance work on those days.
Calves are also pretty weak so I need to start hitting them harder.[/quote]
Cool thanx. I’m probably the same way with squatting since changing my assistance work only ever seems to serve a cosmetic purpose or keeping me injury proof.
10/3/2011 - DL
DL - 495,545,585x1, missed 610 right below the knees; just didn’t have it in me yesterday
Leg Press - 400,490,580x15, 670x10
Leg Curl/Ext SS - 2x12
Standing Calf Raise Machine - 4x15
Ab Pulldown - 3x12
Solid session despite the missed DL. I haven’t missed a pull since the last time I tried 600, which was the day before I left to have my last surgery (11/17/2009). That miss was devastating, since I didn’t know if I’d ever be able to pull again and desperately wanted to get to 600. This miss was not nearly as bad. 585 went up nice and smooth though.
I’m going to try pulling 565 for a double or triple next time. I don’t want to fall into the trap of shooting for PRs every time. That’s the #1 reason why it took so long to hit 600 in the first place.
My legs and back are crazy sore today already, LOL. Lovin it.
10/5/2011 - Bench, Chest, Shoulders
BP - worked up to 325x1 paused, 275x10; wasn’t expecting anything great here after DL on Monday
Inc DB Press - 100x4x10
DB LR Partial - 65x3x35
CS LR Partial - 55x3x30
Machine MP - 204x10,8,8
Solid work. Nothing great or earth-shattering, just solid.
Missing 610 must’ve been an off day 'cause 6-hundo flew up. Strong lifting in here brother. Also, go Texans.
Good numbers and holy f’n lean dude.
I live right around the corner from Celli’s… but i lift at ExWarehouse. Maybe its time for a switch…though 30 bucks a month is pretty sweet.
[quote]WhiteFlash wrote:
Missing 610 must’ve been an off day 'cause 6-hundo flew up. Strong lifting in here brother. Also, go Texans.[/quote]
Thanks man.
Texans are looking strong. Sucks to have Johnson hurt but Foster destroyed the Steelers last week all by himself. Defense looked solid too but then Pittsburgh’s OL makes every defense look amazing LOL.
^^^Haha, I’m just excited to have an actual pro team do something around here. The last few years have been a wash across the board.
[quote]666Rich wrote:
Good numbers and holy f’n lean dude.
I live right around the corner from Celli’s… but i lift at ExWarehouse. Maybe its time for a switch…though 30 bucks a month is pretty sweet.[/quote]
Thanks man.
Celli’s is $42/month and worth probably twice that. I drive past at least 10 other gyms to go there, LOL.
[quote]WhiteFlash wrote:
^^^Haha, I’m just excited to have an actual pro team do something around here. The last few years have been a wash across the board.[/quote]
Yeah Pittsburgh has been pretty fortunate with the Steelers and Pens the last few years. Even the Pirates kept everyone’s interest this summer until the Steelers were back in camp.
[quote]Steel Nation wrote:
[quote]WhiteFlash wrote:
^^^Haha, I’m just excited to have an actual pro team do something around here. The last few years have been a wash across the board.[/quote]
Yeah Pittsburgh has been pretty fortunate with the Steelers and Pens the last few years. Even the Pirates kept everyone’s interest this summer until the Steelers were back in camp.[/quote]
While y’all seem to be doing everything right it looks like Houston is TRYING to shoot itself in the foot. The fucking Astros traded anybody worth a shit, the Rockets are hoping the ghost of Hakeem Olajuwon laces 'em up one more time and the Texans have been stuck in perpetual mediocrity the last 4 or so years. It’s about time something good happens.
10/7/2011 - Back
Had to go to Port Clinton, OH for court so I bought a day pass at their local gym. Didn’t want to lift after another 3.5 hour drive back home. The gym I went to was ok but I was completely fasted and they didn’t sell any decent drinks.
So this was my first time training on an empty stomach in about forever. Fucking HATED it. Zero energy, felt like shit after 5 sets. Awful. Will not repeat.
Anyhow, I did some stuff, not really worth recording since I used machines I won’t be using again, probably ever. They had a nice chest supported t bar row machine that I’d like to get ahold of, but it takes up a lot of space. I used that thing for like 7 or 8 sets, 4 with the neutral grip handles, and 3 or 4 with the pronated handles with elbows flared for upper back. I’m sore today from that alone I think.
They also had some weird plate-loaded pulldown by nautilus (xpload, or something like that?). I tried it for 3 sets and couldn’t get the groove right so I stopped.
So other than the t-bars, I did some pullups, the pulldowns, db rows, and face pulls and that was it. Their cable pulleys were the kind where you can adjust the height. Face pulls felt way better with the pulley at face level. I’m going to try standing on a short box or something at my gym to get the same effect. I was surprised how much of a difference it made.
Court sucked, btw. It was s pre-trial hearing so I basically took a day off work and drove 6.5 hours round trip to sit on a bench while my lawyer talked to the prosecutor in another roome for 10 min. Then I got offered a shitty deal, rejected it, signed a paper to prove I was there, and went home. Fucking bullshit.