FightingScott's Log

Training Training Logs
321

[quote]FightingScott wrote:
detazathoth wrote:
You don’t think you’re going to heavy on DE Days?

We’ll see. I’ve read that if you’re training raw, you should add at least 10% to the percents. So I do some sets with the by the book percents and some sets with the added 10%. I’ve been able to stay fast on all the sets where 10% is added except for this last time with 285, but 235 remained very fast.

But if you think my attempts to work up to heavy sets and adding 10% is a bunch of bullshit, please let me know. You’re a better squatter than me.[/quote]

Well, I’d have to see a video. I’m naturally slow lifter, so my percentages are along the 45%-55% range when I do speed work. You may think you may be lifting fast, but until you look at yourself on tape…do you really know?

322

You might be rest pausing too much, it does tend to drain a lot.

Why are you doing Flat Bench, next Miltary Press, Close Grip, and Chain Push Ups?

My shoulders are just hurting from reading you’re RE Days

Where’s the the back work?

323

[quote]detazathoth wrote:
You might be rest pausing too much, it does tend to drain a lot.

Why are you doing Flat Bench, next Miltary Press, Close Grip, and Chain Push Ups?

My shoulders are just hurting from reading you’re RE Days

Where’s the the back work?[/quote]

Back work is all done on Tuesdays, except for Shrugs done on Sundays.

I’m doing a Chest Exercise, then a Shoulder Exercise, then a Triceps exercise. Then the chain push-ups just to get a good pump.
While I’m not doing the DC Template, in DC Training you do:

Chest Exercise (usually some sort of bench press)
Shoulder Exercise (usually some sort of overhead press)
Triceps Exercise (usually another bench variation)
Back Width (usually vertical pulling)
Back Thickness (usually rowing or deadlifts)

all in one training session.

Pushdowns, Delt Raises, and all those exercises haven’t done shit for me in the past, so at this point I really don’t see why I should waste any more time with them.

I know for a fact that today fucking up on Military Press and Close-Grip Bench was because I fucked up by choosing the wrong weights to use and doing the exercises in the wrong order. It wasn’t because Rest-Pausing is too intense.

324

[quote]FightingScott wrote:
11/21/2008 - Repetition Upper Body

Flat Bench Press:
45X5
135X3
185X1
225X15 RP

Military Press:
95X5
145 X 6-2-0 RP

CGBP:
195 X 6-2-0 RP

Chain Push-ups:
35, 27

COC:
TX3
1X3
1.5X3
2X1 1/5X3 1X3 TX3 Drop Set

I forgot my log book, but I remembered everything. I might have done better on Military and Close-Grip Bench but it doesn’t matter since I didn’t break my PRs. All that really matters to me is breaking records in the first exercise. The rest is icing on the cake. My triceps are holding me back in everything.

I can blast the bar from the clavicle to my chin in Military and still fail. I can blast the bar to 4’Board Height on Close-Grip Bench and fail.

It was probably too soon to move up in weight with the Military Press. I will go back to 135 next time and try to set a large PR. And since I forgot my logbook I forgot to do Close-Grip BEFORE doing Military Press.

Maybe detazathoth was right about going too heavy on DE Squat days as well. Maybe I’m better off using that day purely for speed training and keeping it light.

Between fucking up the order of my exercises, fucking up the weights I chose, trying to make up GPP work by doing it on the wrong days, and going really heavy on a DYNAMIC Squat day, I’m actually pretty happy to walk away with a PR on Bench Press and a PR on Chain Push-ups.

I want to hit 225X20 RP so I can safely go to doing reps with 245 without worrying about whether or not it’s going to be too heavy.[/quote]

Why not do a few sets with 225?

325

[quote]BlackLabel wrote:

Why not do a few sets with 225? [/quote]

Because I’m making PRs using Rest-Pause and you do not use more than 1 working set for rest-pause exercises. I’m not going to change my training now that I’ve finally found something that will increase my Bench Press.

326

11/23/2008 - Max Effort Lower Body

Reverse Band Squat:
225X3
315X3
365X1
405X1
455X1
495X1
545X1
565X1
585XM

Front Squat:
135X1
225X1
245X1
295X4

Romanian Deadlift:
225X5
315X1
365X1
405X5

Clean-Grip Shrug:
225X5
315X5
405X5
455X15

Lying Leg Curl:
70X5
115X5
150X11

Suitcase Deadlfit:
135X5
175X1
195X1

The Reverse Band Squats gave me over 100 pounds out of the bottom, I’m guessing 135, and pretty much no assistance at the very top. I’d be really pumped if I can get the same carry-over out of a Metal Pro Squatter Suit, because 6 plates a side with ridiculous, thick rubber coated plates looks really slick.

Shit. I didn’t follow Prilepin’s chart and do enough sets over 90%. Oh well. Won’t fuck that up again.

Oh, wow. That was in the neighborhood of triple bodyweight. Whoop-di-fucking-do.

I dropped the last rep on Front Squats. Would have been 5. I really cranked on the knee wraps. Cut off all the blood flow to my feet and lower legs. I thought of that video of Dave Tate doing a 700lb 1-Board Press where he jumps off the bench after making the lift and screams, among other things, “My Foot Hurts Like Hell!”

Suitcase Deadlifts are hard. I had to use the hook grip on 175 and 195. This defiantly needs improvement. Everything needs to stay tight and rise at the correct time or you’ll cave in and fall to one side.

Next week is Deadlifts. I don’t want to miss 495 again, so I’ll be seeing what I can do with 475. I expect to triple it, but I’d really, really like to hit it for a set of 5.

327

11/23/2008 - Extra Workout

Dragged 2 Plates and a Quarter for 10 minutes. Wasn’t any harder than 2 plates.

But with anything over 45lbs it’s hard on my feet around the 10 minute mark because I have very flat feet.

I may start adding in some extra abdominal and hamstring work. I would work up to this very slowly. Start with simple exercises like Banded Good-Mornings and Pulldown Abs, then work my way up to maybe Dumbbell RDLs and Hanging Leg Raises or something like that.

328

Hey FS, I saw that interview with Tom Platz you posted in another log.

Pretty refreshing to see that what we do now to train is no different than what they did way back when.

Also, 635 for 15 reps.

What. The. Fuck.

329

[quote]Flow wrote:
Hey FS, I saw that interview with Tom Platz you posted in another log.

Pretty refreshing to see that what we do now to train is no different than what they did way back when.

Also, 635 for 15 reps.

What. The. Fuck.[/quote]

If you’re gonna be dumb, you gotta be tough.

If you’re gonna be big, you gotta be strong. Your body ain’t stupid.

I did think it was pretty crazy that he would do JUST leg extensions to get ready before a show.

I think his greatest genetic gift isn’t being a mesomorph. I’ve seen kids get huge quads just from playing soccer. They’re luckier than Platz. And from the sounds of it, he wasn’t one of those kids who squats 500 or 600 pounds in high school either.

Tom Platz Greatest genetic gift must be his joints. When you see him squat 500X29, he’s doing it with his heels together. When he’d do hack squats, he’d do ultra strict sissy squats with just his toes on the board. And, shit, all those leg extensions.

330

11/24/2008

Incline Bench Press:
Worked up to 195X12 RP

Mini-Band 4-Board:
Worked up to…
225X4
205X9

Arnold Press:
Worked up to…
65X13 RP

Chain Push-ups:
40, 35

Did some Neck Machine Stuff. It only goes 1 way.

I’ll be fucking around with the sled later this evening. Who knows exactly what.

Thanksgiving break is coming up and I don’t know what I’ll be doing until next Sunday when I’ll defiantly be back in the gym. I may just skip my planned workouts and just do a lot of hiking. I won’t have access to infinite food so it might be a good idea to go ahead and miss the 2 workouts.

331

hey man have u ever tried trap bar deads in your program and how did they work out for you?

332

11/24/2008 - Suicide Sled Runs

Run across the small parking lot with the sled behind you. Kick the wall. Turn around. Run backwards with the sled in front of you. Hit the wall with your butt. Rest 1 minute.

I did 3 runs like this and I was absolutely done at that point. Bill did 1 more, but ran forward the entire time on the last go. He probably could have done more if I hadn’t pussed out but my gut felt like I slammed a bottle of kahlua and my feet felt like they had been beaten with my 4-Board.

I’m wondering what to do once I outgrown these chain push-ups. I want something that will give me ultra-massive triceps. It occurred to me that I could do high-rep 4-Board or 3-Board Presses. I know what you’re thinking. Board Presses are supposed to be a heavy, low rep exercise. Well you know what, you might say the same thing about squatting.

But something tells me that doing a 20 rep Close-Grip 4-Board Press with 225 will do a lot more for my arm girth than doing dumbbell extensions. Breathing squats for the triceps.

Or I could do “Bleakers” where you alternate between full range reps and 3-board reps.

Or I could do bodyweight bench press. Of course, I’m having enough trouble with bodyweight on Inclines and on Close-Grip, so this might be something I have to work up to. Maybe do Bodyweight Bleakers to work my way up to bodyweight bench press.

I think I’ll most likely do something like that. Start with 185 and try to get 15 reps, with 1 rep full range and 1 rep 3-Board counting as one full rep. Then move to 205, then 225. Basically I want to find something that will be the triceps version of the Dumbbell Kroc Row.

I may also try to put in something on Max Effort Lower Body days that would be the hip/posterior chain/glute/hamstring/low back version of the Dumbbell Kroc Row.

333

[quote]crod266 wrote:
hey man have u ever tried trap bar deads in your program and how did they work out for you?[/quote]

I’ve never tried them.

They probably work.

334

11/24/2008 - Thinking

I’m thinking about my “Kroc Row” for different key bodyparts, the Posterior Chain, the Upper Back, and the Triceps.

Sunday - Max Effort Lower Body
Not sure yet. Probably the Box Squat set from Tao of B or a Deep RDL.

Monday and Friday - Repetition Upper Body
High-Rep Bleakers

Tuesday - Upper Back
Dumbbell Kroc Rows. Duh

Thursday - Dynamic Effort Lower Body
Just kick ass on Unilateral Leg Exercises as usual.

335

Wouldn’t it be safer to do a P-Chain exercise that isn’t very form dependent. Like 20 rep GHRs?

336

[quote]Bloobird wrote:
Wouldn’t it be safer to do a P-Chain exercise that isn’t very form dependent. Like 20 rep GHRs?[/quote]

I want something that is very similar to the movements I want to be strong at and is also something that has the capacity to make my life flash before my eyes. Something like 20 rep squats.

337

11/25/2008 - Upper Back

Dumbbell Row:
65X10
115X5
135X5
155X10 (Fell Apart)
155X15

I would train back all day if I could but I got to get on the road. Weather is bad.

338

11/27/2008 - Walkies

I went for a walk. I won’t actually train until Monday.

339

11/30/2008

Deadlift:
Worked up to 475X2

I spent 9 hours in the car and then I did this. The entire time I was warming up I felt like I was missing a few pints of blood - very low energy/blood sugar/adrenals/balls/whatever.

So all things considered, this was a pretty fucking stupid thing to do. I left so I wouldn’t blow any more of my physical capital tonight. Feel free to laugh at me. As Henry Rollins would say “My Body Feels like Billy Idol Himself has Beaten me with his Platinum Disks.”

I’m just gonna roll the dice again tomorrow and do the Back + Max Effort Lower Body workout I had planned on. 475 for just 2 isn’t acceptable. People make 3 max effort squat and 3 max effort deadlift attempts in one day. How hard can making one more attempt 18 hours later be?

340

[quote]FightingScott wrote:
11/25/2008 - Upper Back

Dumbbell Row:
65X10
115X5
135X5
155X10 (Fell Apart)
155X15

I would train back all day if I could but I got to get on the road. Weather is bad. [/quote]

I noticed from a few logs that people prefer the DB row. What do you think of the DB row vs. BB row (assuming you use good form in the BB row)? It seems like I can progress faster on the DB rows, but the form is inconsistent.