FightingScott's Log

Training Training Logs
381

[quote]detazathoth wrote:
FightingScott wrote:
detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?

No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.

So what’s the reasoning behind doing platform deads and then front squats? With all those missed lifts on the deads, you’re quads would have already been fried by the time you did front squats.[/quote]

In the past I’ve done piss poor on Deadlift Movements and still been able to PR in Front Squats. There shouldn’t be that much Quad in any Deadlift. And that was the plan I had written down for the day. I’ve brought my front squat up a lot by training it after deadlifting.

If it makes any sense, my Quads felt fine but the weight of the bar on my body felt too heavy to get a good set of reps in with. The Quads weren’t spent. I was spent. I just wasn’t feeling aggressive.

I know this is just me rationalizing my mistakes again, but whenever I switch gyms, my first day in a new gym is never very productive. I just can’t get my mind right. Maybe that’s the reason. Maybe Depth Jumps on Thursday really did more damage than I thought. I really don’t care. I’m just gonna stick to the plan and do better next time.

382

12/16/2008 - Upper Back and Biceps

Dumbbell Row:
65X5
115X5
145X5
175X12
175X15

Hammer Strength Pullover:
2 Plates X 10
3 Plates X 5
3.5 Plates X 3

Barbell Curls:
1 Set

Dumbbell Curls:
1 Set

Rear Delt Flys:
1 Set

Yawn.

EDIT: Turns out the “175lb” Dumbbell is actually 182lbs + whatever the spring collars weigh. These were strapless.

383

[quote]FightingScott wrote:
12/16/2008 - Upper Back and Biceps

Dumbbell Row:
65X5
115X5
145X5
175X12
175X15

Hammer Strength Pullover:
2 Plates X 10
3 Plates X 5
3.5 Plates X 3

Barbell Curls:
1 Set

Dumbbell Curls:
1 Set

Rear Delt Flys:
1 Set

Yawn. [/quote]

tell me the hs pullover isnt the shit haha

384

[quote]crod266 wrote:
tell me the hs pullover isnt the shit haha[/quote]

I like it. It’s a good test of pure lat strength and it has a lot of carryover to weighted chins. Only downside is it involves the triceps a bit.

I probably could have done 8 reps if I only did half reps. I was very strong getting the bar from behind my head to in front of my face.

This may take a higher priority in my training whenever I have access to it because I think I’ve “mastered” the Dumbbell Row. Might switch back to barbell rows as well.

385

Hey FS,

Just wanted your opinion on something. Im going to get a pair of light bands, but based on my strength do you think I should drop the money for some Average bands also?

386

[quote]FightingScott wrote:
detazathoth wrote:
FightingScott wrote:
detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?

No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.

So what’s the reasoning behind doing platform deads and then front squats? With all those missed lifts on the deads, you’re quads would have already been fried by the time you did front squats.

In the past I’ve done piss poor on Deadlift Movements and still been able to PR in Front Squats. There shouldn’t be that much Quad in any Deadlift. And that was the plan I had written down for the day. I’ve brought my front squat up a lot by training it after deadlifting.

If it makes any sense, my Quads felt fine but the weight of the bar on my body felt too heavy to get a good set of reps in with. The Quads weren’t spent. I was spent. I just wasn’t feeling aggressive.

I know this is just me rationalizing my mistakes again, but whenever I switch gyms, my first day in a new gym is never very productive. I just can’t get my mind right. Maybe that’s the reason. Maybe Depth Jumps on Thursday really did more damage than I thought. I really don’t care. I’m just gonna stick to the plan and do better next time. [/quote]

IMO platform deads hit the quads much harder then straight off the floor.

387

[quote]BlackLabel wrote:
Hey FS,

Just wanted your opinion on something. Im going to get a pair of light bands, but based on my strength do you think I should drop the money for some Average bands also?[/quote]

I think the Average Bands are too much tension for me. They’re nice for Reverse Band Stuff but you can use the Light Bands for that too. Average Bands are also the best tension for most of the stretches you can do with the bands.

Don’t buy any bands before you can Deadlift 405. And only buy bands if you don’t have access to 5/8ths chain. I only got bands because they were cheaper than chains. If I had more money I would have gotten chains. I imagine that anything which weighs 20 pounds per every 5 feet would do.

Don’t buy any chains before you can Deadlift 405 either. You really need to address whatever weakness is keeping your Raw Squat so far ahead of your Deadlift.

I have over-complicated a lot of things. Done a lot of superfluous shit meant for people more advanced than I.

I think that once you can Squat over 315, it’s generally safe to say that you’re ready for those little purple bands if you want to use them. That’s who they’re for. You should be at the level where you’re strong enough to benefit from them.

But since your Deadlift is so far behind your Squat, this is telling me there’s some sort of weakness you have that means you shouldn’t use bands.

Some people will tell you that you shouldn’t touch bands until you can squat 500.

If you want a second opinion, I highly recommend you ask someone stronger than me who Squats with bands. A person like this should not be hard to find.

Also take in consideration that everyone at your gym is going to assume that the bands don’t do anything. So do you really want to get under the bar with less than 225? Something to think about.

388

[quote]zephead4747 wrote:
FightingScott wrote:
detazathoth wrote:
FightingScott wrote:
detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?

No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.

So what’s the reasoning behind doing platform deads and then front squats? With all those missed lifts on the deads, you’re quads would have already been fried by the time you did front squats.

In the past I’ve done piss poor on Deadlift Movements and still been able to PR in Front Squats. There shouldn’t be that much Quad in any Deadlift. And that was the plan I had written down for the day. I’ve brought my front squat up a lot by training it after deadlifting.

If it makes any sense, my Quads felt fine but the weight of the bar on my body felt too heavy to get a good set of reps in with. The Quads weren’t spent. I was spent. I just wasn’t feeling aggressive.

I know this is just me rationalizing my mistakes again, but whenever I switch gyms, my first day in a new gym is never very productive. I just can’t get my mind right. Maybe that’s the reason. Maybe Depth Jumps on Thursday really did more damage than I thought. I really don’t care. I’m just gonna stick to the plan and do better next time.

IMO platform deads hit the quads much harder then straight off the floor.[/quote]

Haha, that’s the reason why I brought them up, Platform Deads are meant to bring up Quad strength for off the floor strength in the Deadlift, I couldn’t picture myself doing Front Squats for reps after doing max singles on Platform Deads.

389

[quote]detazathoth wrote:
zephead4747 wrote:
FightingScott wrote:
detazathoth wrote:
FightingScott wrote:
detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?

No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.

So what’s the reasoning behind doing platform deads and then front squats? With all those missed lifts on the deads, you’re quads would have already been fried by the time you did front squats.

In the past I’ve done piss poor on Deadlift Movements and still been able to PR in Front Squats. There shouldn’t be that much Quad in any Deadlift. And that was the plan I had written down for the day. I’ve brought my front squat up a lot by training it after deadlifting.

If it makes any sense, my Quads felt fine but the weight of the bar on my body felt too heavy to get a good set of reps in with. The Quads weren’t spent. I was spent. I just wasn’t feeling aggressive.

I know this is just me rationalizing my mistakes again, but whenever I switch gyms, my first day in a new gym is never very productive. I just can’t get my mind right. Maybe that’s the reason. Maybe Depth Jumps on Thursday really did more damage than I thought. I really don’t care. I’m just gonna stick to the plan and do better next time.

IMO platform deads hit the quads much harder then straight off the floor.

Haha, that’s the reason why I brought them up, Platform Deads are meant to bring up Quad strength for off the floor strength in the Deadlift, I couldn’t picture myself doing Front Squats for reps after doing max singles on Platform Deads.[/quote]

Have any of you ever tried a perfectsquat machine? I know it’s sacriledge for a powerlifter to use a machien but I feel like that machien>leg press for bringing up leg strength on the floor. The whole feeling of the machine felt very similar to leg activity during a heavy pull.

I’ll probably be using it frequently for rep work, RE back
squats give me crippling DOMS in my lower back for like a week.

390

[quote]FightingScott wrote:
BlackLabel wrote:
Hey FS,

Just wanted your opinion on something. Im going to get a pair of light bands, but based on my strength do you think I should drop the money for some Average bands also?

I think the Average Bands are too much tension for me. They’re nice for Reverse Band Stuff but you can use the Light Bands for that too. Average Bands are also the best tension for most of the stretches you can do with the bands.

Don’t buy any bands before you can Deadlift 405. And only buy bands if you don’t have access to 5/8ths chain. I only got bands because they were cheaper than chains. If I had more money I would have gotten chains. I imagine that anything which weighs 20 pounds per every 5 feet would do.

Don’t buy any chains before you can Deadlift 405 either. You really need to address whatever weakness is keeping your Raw Squat so far ahead of your Deadlift.

I have over-complicated a lot of things. Done a lot of superfluous shit meant for people more advanced than I.

I think that once you can Squat over 315, it’s generally safe to say that you’re ready for those little purple bands if you want to use them. That’s who they’re for. You should be at the level where you’re strong enough to benefit from them.

But since your Deadlift is so far behind your Squat, this is telling me there’s some sort of weakness you have that means you shouldn’t use bands.

Some people will tell you that you shouldn’t touch bands until you can squat 500.

If you want a second opinion, I highly recommend you ask someone stronger than me who Squats with bands. A person like this should not be hard to find.

Also take in consideration that everyone at your gym is going to assume that the bands don’t do anything. So do you really want to get under the bar with less than 225? Something to think about. [/quote]

I was really thinking latley about my squat/deadlift ratio. I was doing some shrugs today and was pulling it from some low pins, and it felt really easy, its just really hard to grip the bar. I have pretty small hands compared to my height (Im 6’2). This could be a big issue, but w/e.

I was thinking about just using the bands for mostly DE. And putting them in on some ME and RE days. Thats why Im concerned about getting the Average bands along w/ the light bands.

391

[quote]BlackLabel wrote:

I was really thinking latley about my squat/deadlift ratio. I was doing some shrugs today and was pulling it from some low pins, and it felt really easy, its just really hard to grip the bar. I have pretty small hands compared to my height (Im 6’2). This could be a big issue, but w/e.
[/quote]

Then Deadlift 405 with straps.

392

[quote]zephead4747 wrote:

Have any of you ever tried a perfectsquat machine? I know it’s sacriledge for a powerlifter to use a machien but I feel like that machien>leg press for bringing up leg strength on the floor. The whole feeling of the machine felt very similar to leg activity during a heavy pull.

I’ll probably be using it frequently for rep work, RE back
squats give me crippling DOMS in my lower back for like a week.[/quote]

Is it a Power Squat Machine? Resembles a football sled? Can be used as a Hack Squat?

I really think Strength off the Floor has a hell of a lot more to do with Hamstring Strength than it does Quad Strength. Think about which muscle is stretched the most? Obviously the Hamstrings, then the Glutes.

I do Front Squats to strengthen my ability to stay upright, to strengthen my glutes, and to build bigger quads just for the sake of not having tiny, goofy looking legs. I don’t think Quad Strength has that much to do with Wide-Stance Squatting or Deadlifting.

I do Platform Deadlifts so my Hamstrings will be stretched even more. By stretching them more than they would be in a Conventional Deadlift, they are recruited more. This is what helps with power off the floor.

I still think that Monday’s training was well designed. It was just poorly executed. Maybe it was using the Average Bands and Depth Jumps on Thursday. Maybe it was spending 9 hours in a car on Saturday driving from Ohio to North Carolina. Maybe it was being in a new gym. Maybe it was that I couldn’t get fired up. Maybe it was that I made a technical error on the first attempt, but I strained so hard that I was completely spent. There’s a perfect storm of excuses besides having overworked quads. I really don’t care what went wrong. I just KNOW it won’t happen again if I do Platform Deadlifts followed by Front Squats.

393

12/18/2008 - Dynamic Effort Lower Body

Light Band Box Squat:
155X2
245X2X8

Mini-Band Platform Deadlift:
245X1X6

Machine Hack Squat:
Set of 10 w/ 1 plate a side.
Set of Something less than 10 w/ 2 plates a side.

Reverse Hyper:
4 Sets of 10

Glute Ham Raise:
4 Sets of 12

Calf Raise:
Worked up to a set of 12 with 5 plates per side

Hanging Leg Raise:
2 Sets of ? Reps

Started off with not the best Speed in both Squats and Deads but I picked up as I became more concise of what I needed to think about - belly for squat and pull back for deadlifts.

I now know what makes the Machine Hack Squat suck. The foot platform is angled the wrong way. So the only way to get full ROM with decent weight is to push off the balls of your feet. Fuck that machine forever, again.

Pretty light day. The only things I got psyched up for were Squats, Deads, and Calf Raises.

http://www.elitefts.com/documents/top_3_squat_bench.htm

I have always been following this article for my Dynamic Effort Squat Percents. It suggests Raw Lifters add 10% to the listed percents. I have come to realize that most sources don’t say this. So this was the last Dynamic Effort Day where I’ll add the 10%. My Next 3 week wave is:

205X8X2
215X8X2
225X8X2

394

Nice session, I’d wouldn’t bother with the hack squat and go straight to the reverse hyper anyway.

395

[quote]detazathoth wrote:
Nice session, I’d wouldn’t bother with the hack squat and go straight to the reverse hyper anyway.[/quote]

Thanks.

It was totally for aesthetic reasons.

396

Good work out. I was wondering what your goals look like right now. Anything in particular you want to accomplish in the next month? What about next year ('09)?

397

[quote]Flow wrote:
Good work out. I was wondering what your goals look like right now. Anything in particular you want to accomplish in the next month? What about next year ('09)?[/quote]

Thanks.

Short term I first want to Deadlift 500 pretty soon.
I want to Bench 315 by the end of the academic year.
At that point I’d like to start learning a bench shirt.
I’m confident I will Squat 455 raw by the end of the academic year.

I’m getting a Metal Pro Squatter, but since I have no experience with gear I can’t really form a goal yet for a geared squat.

Tomorrow I have my sights set on seeing what I can do with 95% of my Incline Max of 225 (That’s 215). Maybe a double. Maybe a triple. Maybe several singles. I want to set things up so once I come back to Inclines as a Max Effort Lift I can do 225 for more than just 1 set 1 rep. But my BIGGEST goal for Bench training is just to not fuck up.

Assistance wise I would also like to Front Squat 315 for a triple relativly soon and Dumbbell Row 182 for 20 reps. My best is 15. After that I think I will drop Dumbbell Rows for a while and do Barbell Rows or T-Bar Rows.

I also want to get to a bodyweight of 200 relativly soon. I don’t need to wake up and see that number every morning on an empty stomach. At this point just weighing myself after a bloatfest and seeing that number would be enough.

398

[quote]FightingScott wrote:
Flow wrote:
Good work out. I was wondering what your goals look like right now. Anything in particular you want to accomplish in the next month? What about next year ('09)?

Thanks.

Short term I first want to Deadlift 500 pretty soon.
I want to Bench 315 by the end of the academic year.
At that point I’d like to start learning a bench shirt.
I’m confident I will Squat 455 raw by the end of the academic year.

I’m getting a Metal Pro Squatter, but since I have no experience with gear I can’t really form a goal yet for a geared squat.

Tomorrow I have my sights set on seeing what I can do with 95% of my Incline Max of 225 (That’s 215). Maybe a double. Maybe a triple. Maybe several singles. I want to set things up so once I come back to Inclines as a Max Effort Lift I can do 225 for more than just 1 set 1 rep. But my BIGGEST goal for Bench training is just to not fuck up.

Assistance wise I would also like to Front Squat 315 for a triple relativly soon and Dumbbell Row 182 for 20 reps. My best is 15. After that I think I will drop Dumbbell Rows for a while and do Barbell Rows or T-Bar Rows.

I also want to get to a bodyweight of 200 relativly soon. I don’t need to wake up and see that number every morning on an empty stomach. At this point just weighing myself after a bloatfest and seeing that number would be enough.

[/quote]

Sounds good and more than doable.

I can’t relate to the 200 lbs. marker. I don’t know what a good BW goal for myself would be, because I’ve always been bigger/taller than average, although I am carrying some fat (~16% bf). I don’t feel the need to cut at this point. Honestly that would be dumb as shit for me lol.

Earlier today I trained with a dude that can snatch 135 lbs. at a bodyweight of 135 lbs. He also gets the bar high enough on a 225 lbs. clean to full clean it, but he doesn’t squat under it well enough.

Damn, I’m weak.

EDIT: Woops, I ranted on your log.

399

Sounds like some good, realistic goals.

Keep it up!

400

12/20/2008

Incline Bench Press:
45X5
95X5
135X3
165X3
195X1
215X4
215X2

Military Press:
95X5
115X5
145X5

Dips:
BWX5
BWX30

Hammer Strength Incline Press:
1 Plate X 10
2 Plate X 10 X 3

COC:
TX5
1X5
1.5X10X2

Met a 600+ raw bencher today who claims to have closed the #4. He told me he trained the Captain of Crush Grippers by holding them upside down in order to get more Pointer and Middle Finger involved. He recommended I train 3 sets of 10, 3 days a week, 2 times a day.