[quote]IronAbrams wrote:
Sounds like some good, realistic goals.
Keep it up![/quote]
Thanks!
[quote]Flow wrote:
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.
.[/quote]
Maybe instead of a weight goal it would be more useful to just make a goal of perfecting your diet. You don’t have to go crazy. Just set rules for yourself to obey at all times: Eat at least 5 meals a day, eat protein with every meal, cycle carbs, etc.
12/22/2008 - Max Effort Lower Body
Front Squat:
45X3
135X3
185X3
225X1
Added Belt
275X1
Added Knee Wraps
315X3
Olympic Squat:
315X8
Giant Cambered Bar Good-Morning:
135X3
225X1
275X1
315X1
365X1
Snatch Grip Shrug:
135X5
225X5
315X5
405X5
500X8
Reverse Hyper:
2 Plates X 15
3 Plates X 15
Glute-Ham Raise:
BW X 12
Purple Band X 6
Abs:
3 Sets of some stuff
I’m pretty pleased with Front Squats since the last time I did 315 it was a very difficult single.
I stopped early on Olympic Squats since one knee came unwrapped and I’m obsessed with symmetry. I used a High-Bar position since it seems easier with the narrower stance.
I once I got up to doing 365 I had planned to do a set of 5 but the first rep wasn’t too my liking form wise as it was more of a Good-Morning/High-Squat combo. I prefer doing Chain Suspended GMs. Still, this is a PR.
Reverse Hypers and Glute-Hams are hard again since I haven’t done them in months.
What has your diet been like recently? Any goals body comp/weight wise?
[quote]FightingScott wrote:
12/22/2008 - Max Effort Lower Body
Front Squat:
315X3
[/quote]
I’m envious. Fuck that, I’m jealous. 
Nice squatting!
[quote]Bloobird wrote:
What has your diet been like recently? Any goals body comp/weight wise?[/quote]
Now that I’m home I just eat whatever is around. 3 squares, a muscle milk shake on the days I work out, and probably a tall glass of milk and some crunchy peanut butter on toast before bed. I’m not looking at the scale over break. I anticipate losing weight but since I’m still getting stronger this doesn’t bother me.
Once I get back to school, I’ll continue “The Diet.” Almost always
Breakfast: 6 eggs. Some Fruit. 3 Packets of Oatmeal
Lunch 1, Lunch 2, Dinner 1, Dinner 2 are all the same:
2 Chicken Breasts, 1 Hamburger Pattie, I guess about 1.5 or 2 cups of vegetables, and whatever carbs I feel I have ‘earned’ for the day.
Pre-Workout is 70 grams of waxy maize and some crystal light.
Post-Workout is 60 grams of whey protein.
Based on if I’ve gotten in all 5 of my solid meals or not, I might have something to eat or I might have a Casein Shake of 40grams before bed.
The goal is to get to a lean 200lbs. The plan is to start drinking more milk. I usually drink exclusively water. I’m not a big drinker as far as alcohol goes so I don’t have to worry about that.
Once I hit a lean 200 I just want to maintain that for the summer of 2009 and concentrate on Maximal Strength gains and learning Powerlifting Gear. One reason is I have a Metal Pro Squatter sitting under the Christmas Tree for me, so I want to be able to use that. Another reason is that I’m 20 and I’m in college, so I still depend on my parents for food. And any income I am able to get my hands on during this summer will be going to my living expenses when I study abroad next fall.
I know I won’t be able to stop at 200 if I’m serious about getting strong. After this coming summer is over and after I’ve competed in a meet, muscle gain will become the priority when I go abroad. There’s no meal plan available, so I’ll finally be able to cook my own food for every meal.
Once I get to 200, I would like to swap out some fat with muscle, but that’s not the most important thing. My midsection is still pretty lean, but I’ve accumulated some neck fat that isn’t too cool. Getting rid of that through a good diet would be nice, but It’s not a huge priority so I’m not going to start swimming again or engage in any other catabolic exercise.
What I’d really like is some bigger Quads and some bigger Guns.
But the goal for now is to stay lean, eat good most of the time, eat big, and get strong.
[quote]Flow wrote:
FightingScott wrote:
12/22/2008 - Max Effort Lower Body
Front Squat:
315X3
I’m envious. Fuck that, I’m jealous.
Nice squatting![/quote]
Thanks!
I like those good morning numbers.
[quote]detazathoth wrote:
I like those good morning numbers.[/quote]
I aim to please
12/23/2008 - Upper Back and Gunz
Weighted Frenchie Chin-ups:
BWX1
25X1
45X1
70X1X5
Normal Chin-ups:
BWX23
HS Pullover:
Worked up to a Drop set of
3.5X3, 3X5, 2X5, 1X10
Halbert Raise:
10X5
20X5
30X5
40X10
Incline Dumbbell Curl:
Worked up to a Drop set of
50X5, 40X5, 30X5
Hammer Preacher Curl:
25X5
35X5
45X4
3" Thickbar Curl:
45X5
65X5
95X 2 or 3
3" Thickbar Row:
135X5
155X5
185XM
Standing Dumbbell Curl:
35X20
3" Thickbar Row:
185X1
I guess the Frenchies were pretty good. I held the static part for like a count of 5. So I did better with 70 than I did the first time with 45.
Thought I would have done better on Pull-overs.
I didn’t want to leave the gym having missed 185 on the super-thick bar for rows, so I didn’t.
How long did you hold the pauses on the frenchies this time?
[quote]Bloobird wrote:
How long did you hold the pauses on the frenchies this time?[/quote]
I just edited the post. A count to 5 per pause. It was pretty damn tough to hold the top hold so I think a count of 5 was pretty close to failure.
[quote]FightingScott wrote:
Bloobird wrote:
How long did you hold the pauses on the frenchies this time?
I just edited the post. A count to 5 per pause. It was pretty damn tough to hold the top hold so I think a count of 5 was pretty close to failure. [/quote]
You had trouble holding at the top? hmm, I always found the middle to be the most difficult, which happens to be where my sticking point in the chin is… Is your sticking point right at the top?
[quote]Bloobird wrote:
FightingScott wrote:
Bloobird wrote:
How long did you hold the pauses on the frenchies this time?
I just edited the post. A count to 5 per pause. It was pretty damn tough to hold the top hold so I think a count of 5 was pretty close to failure.
You had trouble holding at the top? hmm, I always found the middle to be the most difficult, which happens to be where my sticking point in the chin is… Is your sticking point right at the top?[/quote]
Yeah. I think Kroc Rows really help your starting strength in the Chin-up. On Chins I can just blast up to get my forehead below the bar, then the ‘fun’ begins. On Dumbbell rows all my reps are pretty fast but once my rep speed goes down that means I’m a rep or two away from ending the set since I rely so much on momentum from the strong first tug to carry through the hole movement. And on machine pull-overs I have no problem getting started and blasting through the first half of the rep.
The static holds at the top of the frenchies are the only thing that really tests me in that exercise. The static holds at 90 degrees and at 135 degrees are pretty easy in comparison.
[quote]FightingScott wrote:
Bloobird wrote:
FightingScott wrote:
Bloobird wrote:
How long did you hold the pauses on the frenchies this time?
I just edited the post. A count to 5 per pause. It was pretty damn tough to hold the top hold so I think a count of 5 was pretty close to failure.
You had trouble holding at the top? hmm, I always found the middle to be the most difficult, which happens to be where my sticking point in the chin is… Is your sticking point right at the top?
Yeah. I think Kroc Rows really help your starting strength in the Chin-up. On Chins I can just blast up to get my forehead below the bar, then the ‘fun’ begins. On Dumbbell rows all my reps are pretty fast but once my rep speed goes down that means I’m a rep or two away from ending the set since I rely so much on momentum from the strong first tug to carry through the hole movement. And on machine pull-overs I have no problem getting started and blasting through the first half of the rep.
The static holds at the top of the frenchies are the only thing that really tests me in that exercise. The static holds at 90 degrees and at 135 degrees are pretty easy in comparison. [/quote]
Thanks for that, I’ve been looking for something to help speed out of the bottom. I’m getting some adjustable dumbbell handles for christmas, so I’ll be able to try them out soon.
Do you have any idea what your weighted chin 1rm is? If your around 200lbs I’d say that if you can chin over 135lbs you should be able to do one arm eccentrics. The sooner you can do the negative portion, the sooner you’ll be able to do the concentric. After a certain point you’ll get dimishing returns from weighted chins to OAC strength, because technique actually plays a large role in the OAC.
[quote]Bloobird wrote:
Do you have any idea what your weighted chin 1rm is? If your around 200lbs I’d say that if you can chin over 135lbs you should be able to do one arm eccentrics. The sooner you can do the negative portion, the sooner you’ll be able to do the concentric. After a certain point you’ll get dimishing returns from weighted chins to OAC strength, because technique actually plays a large role in the OAC.[/quote]
That makes sense. The diminishing returns thing. But I haven’t been too good about doing Frenchies. This is only my second or third time I think .
I will try to set something up with standing on doubled jump stretch bands in a power rack and do OACs that way if I can’t do negatives. But I think I’ll just stick to Frenchies over winter break for the next couple of sessions just so the band tension will be consistent with the racks I use at school.
12/26/2008
Flat Bench Press:
95X5
135X3
155X3
205X1
225X1
255XMX 2 or 3
Added 2-Board:
225X1
275X1
275XM
Incline CGBP:
175X14 RP
Hammer Strength Shoulder Press:
1 Plate X 5
2 Plates X 5
2.5 Plates X5
3 Plates X 9
3.1 Plates X 4
COC:
Worked up to #2 X 4
Dips:
Like 36ish
Today fucking sucks.
No Dice on Flat Bench Press. Best is 255X 2 and a half. That was done back in October or November. Tried 275 off a 2-Board. Best there has been 275 X 1 done way back in the summer.
Hit up Close-Grip Inclines for an easy 10 pound PR. I dunno what to think about that. Maybe I’ve been able to consistently PR in this just because it’s catching up to my normal Incline, not because I’m actually getting any stronger. But it was still good to PR after so many fuck-ups with the Max Effort Work.
If my Bench Press had improved as much as my Close-Grip Inclines, I’d be doing at least 295. I wish I knew if I just had a bad day or if they’ve done absolutely nothing for me.
Then Hammer Overhead Press for what I think are two more PRs.
Captain of Crush my best has been 1 or 2 iffy reps in each hand. Got 4 clean reps in the right hand and 3 clean reps in the lift hand.
Hey scott, do you have a new log or something?
[quote]BlackLabel wrote:
Hey scott, do you have a new log or something?[/quote]
He hasn’t been online since the end of December.