Journey to a State Title

[quote]VikingsAD28 wrote:

[quote]165StateChamp wrote:
My bodyweight was 189.2 lbs. The top set on squat was very tough today. I still couldn’t get psyched up. I also got fired from the internship at OU today. I had too many altercations with that graduate assistant and an especially big one yesterday. I made my bed and have to lie in it but I have no regrets other than the fact that I won’t be able to train there anymore. That means no more chains, bands or chalk so I’m going to have to make some adjustments to my training cycle. [/quote]

If you don’t mind, what happened?[/quote]

Whoo, this is a looooong story because it’s basically been going on since I started there in September. When I first walked in there and was interviewed by Tim Overman and his two graduate assistants, I knew the senior GA, Phil, was a douche. He cussed a lot despite it being his first time meeting me and generally tried to act ‘cool’. I put up with it until this incident.

[quote]
In other news, I got into a verbal altercation with a 25-year old graduate assistant at my internship. He’s the S&C coach for the OU baseball team and has interned with Mike Boyle so he pretty much thinks he’s hot shit. He has that ‘Alpha Male’ complex, so whenever he’s around a bunch of guys he feels the need to prove his manhood. The two people he likes to bust on are Adam, an Olympic alternate in Discus who is 6’2", 270 lbs and me. Today, he out of the blue asked me to balance on my knees on a stability ball. I tried and felt my groin start to pull so I said I couldn’t. He started dogging me so I asked if he could squat 475 lbs. He can’t, so he essentially called me a liar by saying he’d only seen me squat 225 with ‘shitty mechanics’ (L-O-Fucking-L at shitty mechanics. My squat form is decent). He escalated things. I escalated things. I said I wasn’t a circus seal doing tricks on a ball. More crap was talked. He threatened to kick me out of the gym so I could not come back. I shut up and walked away contemplating putting his head through a window.[/quote]

Things settled down for a bit but he’s overall just been a douche. He’s a smart aleck know-it-all who’s attitude rubs a lot of people the wrong way, especially the football strength staff. He’s a functional exercise loving clown who is smaller and weaker than me while being seven years older. He’s a joke and he’s been successful because he slobs the knobs of those superior to him.

This past Thursday we got into it again. Out of nowhere he told me that I was banned from the storage closet that the graduate assistants use as an office. I wasn’t and the other GA didn’t care whether I used it or not. I asked Phil why he was always such a giant douche to me. He responded that he didn’t care what a little pissant thought of him. I called him a 26-year old little bitch and it continued on from there until he told me that I had had burned my bridges and I wasn’t going to have much success in the profession of strength coaching. I honestly don’t care because I’m looking to become a doctor.

The next day, I finished my workout and was stretching when Overman called me into his office. He told me that I was being let go because of my incidents with Phil. He invited me to come back after I had ‘a little more under my belt’ but I think I’m expected not to return. I’m hoping that football strength might let me keep lifting there but it’s a long shot.

In summary: Phil Wallin is a douche.

Monday, April 25th, 2011

Week 8, Day 1

Bench Day

Bench:
45 X 8
135 X 6
200 X 2 @ 75%
200 X 2 @ 75%
200 X 2 @ 75% - Deload reps. Felt good.

Bench with Two Stops:
160 X 5
170 X 5
180 X 5 - Paused on chest and two second pause two inches before sticking point.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Dumbbell Shrugs:
90’s X 10
90’s X 10
90’s X 10
90’s X 10 - Squeezed the contraction.

Seated Low Rows:
100 X 10
120 X 10
140 X 10
150 X 10 - Squeezed the contraction and kept shoulders back.

EZ Bar Skullcrushers:
50 X 20
55 X 15
60 X 12
65 X 10
70 X 8

Lying External Rotations:
5 lbs X 3 X 10

Standing Goalposts:
7.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Rope Tricep Extensions:
30 X 5 X 10 - 10 second breaks.

Bodyweight was 194.6 lbs. I Skiploaded on Sunday but had a bit too much fat. I’ll keep tweaking it. I also weighed on a different scale than usual so that needs to be taken into account. Deload day was good. Deload deadlift tomorrow. I will have a lot rest for squatting on Friday.

Tuesday, April 26th, 2011

Week 8, Day 2

Deadlift Day

Sumo Deadlift:
133 X 5
200 X 5 @ 40%
250 X 5 @ 50%
300 X 5 @ 60% - Nice and easy.

5 Position Clean with Paused Front Squats:
155 X 5+3
155 X 5+3
155 X 5+3
155 X 5+3 - All sets had three squats at the end. Hip, above knee, below knee, mid-shin, floor.

Lying Leg Curls:
80 X 10
80 X 10
95 X 10
95 X 10 - Three count negatives.

Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15

Standing Lat Pulldown Crunches:
80 X 10
90 X 10
100 X 10
100 X 10

Front and Overhead Band Pullapart Superset: 4 X 25

My weight was 192.1 lbs today. Everything felt pretty good. I came up with same alternatives for the exercises I can’t do anymore but I haven’t figured out a chain bench substitute yet. 2 board presses was mrodock’s suggestion but I don’t have access to that. I may go with pin presses.

[quote]165StateChamp wrote:

I came up with same alternatives for the exercises I can’t do anymore but I haven’t figured out a chain bench substitute yet. 2 board presses was mrodock’s suggestion but I don’t have access to that. I may go with pin presses.[/quote]

Buy an old hardcover book that is ~3 inches thick. This will be your 2 board. Pin presses for volume will not be a good idea, your joints will likely hate you. Otherwise, benching against micro mini bands might work for a few weeks, shouldn’t be enough band tension to make your joints rebel too much. Aren’t you on deload this week? Don’t you have 9 days to get a 2 board?

[quote]mrodock wrote:

[quote]165StateChamp wrote:

I came up with same alternatives for the exercises I can’t do anymore but I haven’t figured out a chain bench substitute yet. 2 board presses was mrodock’s suggestion but I don’t have access to that. I may go with pin presses.[/quote]

Buy an old hardcover book that is ~3 inches thick. This will be your 2 board. Pin presses for volume will not be a good idea, your joints will likely hate you. Otherwise, benching against micro mini bands might work for a few weeks, shouldn’t be enough band tension to make your joints rebel too much. Aren’t you on deload this week? Don’t you have 9 days to get a 2 board?[/quote]

You’re right, I do have until next Thursday to get a chain substitute. I’m just super self-conscious about using boards in the student rec. Seriously. I’ll nut up and try to buy some this weekend. HAPPY NOW?!?! lol

Thursday, April 28th, 2011

Week 8, Day 3

Bench Day

Bench:
45 X 8
135 X 6
185 X 3 @ 75%
185 X 3 @ 75%
185 X 3 @ 75% - If only heavy weights felt this light.

Reverse Grip Bench Press/Band Row Superset:
155 X 6
165 X 6
175 X 6
185 X 6 - Same as last week. Felt good.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - Bothered my shoulders a bit.

Dumbbell Shrugs:
90’s X 10
90’s X 10
90’s X 10
90’s X 10 - Squeezed at the top.

Seated Low Rows:
80 X 10
100 X 10
100 X 10
100 X 10 - 3 count negatives the last three sets.

EZ Bar Skullcrushers:
50 X 20
55 X 15
60 X 12
65 X 10
70 X 8

Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.

Lying External Rotations:
5 lbs X 3 X 12

Standing Goalposts:
7.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 12

Weight was 192.4 lbs. This was another nice deload day. I am feeling good and ready for squat tomorrow.

Friday, April 29th, 2011

Week 8, Day 4

Squat Day

Squat:
135 X 6
225 X 6
345 X 3 @ 70%
390 X 3 @ 80%
440 X 3 @ 90% - Belt on the last set. It went awesome.

1-Legged Leg Press:
4plates X 6
6plates X 6
6plates X 6
6plates X 6 - First set was too easy, rest of the sets were the perfect level of easy.

Hyperextensions:
Green band & 45+BW X 8
Green band & 45+BW X 8
Green band & 45+BW X 8 - The machine I was using was mashing my nuts. Terribly uncomfortable.

Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held on face.

Standing Lat Pulldown Crunches:
100 X 10
110 X 10
110 X 10
120 X 10 - Feeling these well.

Front and Overhead Band Pullapart Superset: 4 X 25

My bodyweight was 191.4 lbs. Today was great. I got my friend Jesse to come to the Huff and spot me. He was a great motivator. Even with minimal emotional excitement I still blasted through my sets. The Huff was silent during my set because everyone was watching. lol

[quote]165StateChamp wrote:

My bodyweight was 191.4 lbs. Today was great. I got my friend Jesse to come to the Huff and spot me. He was a great motivator. Even with minimal emotional excitement I still blasted through my sets. The Huff was silent during my set because everyone was watching. lol[/quote]

Gotta love when that happens.

It really sucks to hear that you were kicked out of such a nice place to train, but this guy seems like a total fuck… I would have done exactly the same thing. But im glad to see you have another place to train… hope you tear it up at that meet with Vikings.

Saturday, April 30th, 2011

Week 8, Day 5

Shoulders/Biceps Day

Lying External Rotations:
5 lbs X 3 X 12

Standing Goalposts:
7.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Nautilus Lateral Raise:
65 X 15
80 X 15
95 X 15
110 X 10
125 X 8

BONEZ217 Lateral Raises:
30 X 15
30 X 15
30 X 15
30 X 15 - Had to use a different machine than last week.

Face-pulls:
100 X 10
100 X 10
100 X 10
100 X 10

Dumbbell Preacher Curls:
30’s X 10
30’s X 10
30’s X 8
30’s X 6 - 3 second negatives.

KPipe Cable Curls:
40 X 10
40 X 10
50 X 10
50 X 10

Good day. I sort of went in without a plan today but still stuck with the old standbys. When I was stretching postworkout I noticed this super flexible chick beside me. I asked her to show me some beginner stretches. She completely worked me over. I was sweating pretty hard just from the discomfort. I feel a lot more limber now though.

[quote]BlackLabel wrote:

[quote]165StateChamp wrote:

My bodyweight was 191.4 lbs. Today was great. I got my friend Jesse to come to the Huff and spot me. He was a great motivator. Even with minimal emotional excitement I still blasted through my sets. The Huff was silent during my set because everyone was watching. lol[/quote]

Gotta love when that happens.

It really sucks to hear that you were kicked out of such a nice place to train, but this guy seems like a total fuck… I would have done exactly the same thing. But im glad to see you have another place to train… hope you tear it up at that meet with Vikings. [/quote]

Yeah, it does blow. I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. Thanks bud, I’m going to be bummed when he outbenches me by like 50 lbs though =( haha

[quote]165StateChamp wrote:

[quote]BlackLabel wrote:

[quote]165StateChamp wrote:

My bodyweight was 191.4 lbs. Today was great. I got my friend Jesse to come to the Huff and spot me. He was a great motivator. Even with minimal emotional excitement I still blasted through my sets. The Huff was silent during my set because everyone was watching. lol[/quote]

Gotta love when that happens.

It really sucks to hear that you were kicked out of such a nice place to train, but this guy seems like a total fuck… I would have done exactly the same thing. But im glad to see you have another place to train… hope you tear it up at that meet with Vikings. [/quote]

Yeah, it does blow. I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. Thanks bud, I’m going to be bummed when he outbenches me by like 50 lbs though =( haha[/quote]

You probably won’t feel bad when you still total higher than me, dick.

Monday, May 2nd, 2011

Week 7, Day 1

Bench Day

Bench:
45 X 8
135 X 6
220 X 3 @ 83%
220 X 3 @ 83%
220 X 3 @ 83%
220 X 3 @ 83%
220 X 3 @ 83% - Super fast off the chest but I have a gearwhore’s sticking point.

Bench with Two Stops/Band Row Superset:
165 X 3
175 X 3
185 X 3 - Paused on chest and two second pause two inches before sticking point.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Dumbbell Shrugs:
95’s X 10
95’s X 10
95’s X 10
95’s X 10 - Squeezed the contraction.

Seated Low Rows:
110 X 10
110 X 10
110 X 10
110 X 10 - Squeezed the contraction and used three second negatives.

EZ Bar Skullcrushers:
55 X 20
60 X 15
65 X 12
70 X 10
80 X 8 - Had to make a 10 lb jump on the last set because the 75 disappeared. Somehow got them all.

Lying External Rotations:
5 lbs X 3 X 10

Standing Goalposts:
7.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.

Bodyweight was 191.6 lbs which isn’t good because I ate a whole lot of junk on Sunday and so I should have been a lot heavier. ‘Skipload’ period was something like 26 hours. I’m going to stop calling it a Skipload and just call it a cheat day because anything else is lying. I’ll fine tune it over the summer when I have more resources. I was up until 5 AM this morning writing a twelve page paper despite pulling an all-nighter the night before. I drank coffee for the first time and it didn’t sit very well when I woke up this morning. Aside from my bench being not as fast as I wanted it to be, I somehow managed to have a good session. I’m also happy to notify mrodock that I got some wood together and made myself a 2 board. It looks pretty tight and I’m excited to try it out.

[quote]VikingsAD28 wrote:

[quote]165StateChamp wrote:

[quote]BlackLabel wrote:

[quote]165StateChamp wrote:

My bodyweight was 191.4 lbs. Today was great. I got my friend Jesse to come to the Huff and spot me. He was a great motivator. Even with minimal emotional excitement I still blasted through my sets. The Huff was silent during my set because everyone was watching. lol[/quote]

Gotta love when that happens.

It really sucks to hear that you were kicked out of such a nice place to train, but this guy seems like a total fuck… I would have done exactly the same thing. But im glad to see you have another place to train… hope you tear it up at that meet with Vikings. [/quote]

Yeah, it does blow. I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. Thanks bud, I’m going to be bummed when he outbenches me by like 50 lbs though =( haha[/quote]

You probably won’t feel bad when you still total higher than me, dick.[/quote]

At least you’ll be over 200 lbs and therefore not a woman. =/

Tuesday, May 3rd, 2011

Week 7, Day 2

Deadlift Day

Sumo Deadlift:
135 X 5
225 X 5
330 X 5 @ 65%
380 X 5 @ 75%
430 X 5 @ 85% - There was no chalk for my last set but everything still moved fast.

5 Position Clean with Paused Front Squats:
155 X 5+3
155 X 5+3
155 X 5+3
155 X 5+3 - All sets had three squats at the end. Hip, above knee, below knee, mid-shin, floor.

Lying Leg Curls:
80 X 10
80 X 10
95 X 8
95 X 8 - Three count negatives.

Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15

Standing Lat Pulldown Crunches:
100 X 10
100 X 10
100 X 10
100 X 10

Front and Overhead Band Pullapart Superset: 4 X 25

My weight was 191.4 lbs today. I had to pull without chalk so gripping the bar was the hardest part. The set was still surprisingly easy. It got away from me a little bit though so I had to muscle it more than I wanted. Good day despite that.

[quote]165StateChamp wrote:

I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. [/quote]

You’ll likely realize down the road there are ways to maintain or even increase your self-respect without having to “kiss-ass.”

[quote]mrodock wrote:

[quote]165StateChamp wrote:

I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. [/quote]

You’ll likely realize down the road there are ways to maintain or even increase your self-respect without having to “kiss-ass.” [/quote]

How do you think I should have handled it, Matt?

[quote]165StateChamp wrote:

[quote]mrodock wrote:

[quote]165StateChamp wrote:

I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. [/quote]

You’ll likely realize down the road there are ways to maintain or even increase your self-respect without having to “kiss-ass.” [/quote]

How do you think I should have handled it, Matt?[/quote]

From what I understand about the situation you had two primary options.

  1. If you found your situation completely intolerable, and you had talked with the people in charge and there was no good reason to think there was any chance for improvement, then I would have quit. Tell your supervisors that the jerk makes it impossible for you to do your job, and you would like to work in a similar position if the jerk is not involved. This would be a way of rising above the situation.

  2. Treat the jerk with respect, even if he refuses to reciprocate. Especially when it comes to work, it is necessary to carry yourself with a certain level of professionalism, no matter the way you are treated. If you had treated the jerk with respect, my guess is you would have disarmed him. If not, and he continued to act that way, there is a much better chance he would have been fired instead of you.

You acknowledged that you made your bed which I think is important. If you are willing to accept the consequences and you think you are better for it, then I have little space to argue with you. But my thinking is your views of dealing with jerks will change with time.

Thursday, May 5th, 2011

Week 7, Day 3

Bench Day

Bench:
45 X 8
135 X 6
225 X 1
240 X 3 @ 90%
240 X 3 @ 90%
240 X 3 @ 90% - Bench to 2-board on last three sets.

Reverse Grip Bench Press/Band Row Superset:
160 X 6
170 X 6
180 X 6
190 X 6 - Good stuff. Right elbow hyperextended on a set which startled me but I’m still healthy.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Dumbbell Shrugs:
95’s X 10
95’s X 10
95’s X 10
95’s X 10 - Squeezed at the top.

Seated Low Rows:
100 X 10
110 X 10
120 X 10
120 X 10 - Held the contraction for a second.

EZ Bar Skullcrushers:
55 X 20
60 X 15
65 X 12
70 X 9
80 X 3 - Missed a lot of reps here.

Lying External Rotations:
5 lbs X 3 X 12

Standing Goalposts:
7.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 12

Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.

Weight was 191.8 lbs. 2 board bench went well for the first time. I’m appalled at how weak my lockout is though. I was grinding through my last rep each set. The biggest guy in the gym held the board for me. lol. I felt pretty cool, he was a nice guy. I guess I’m finally making gym acquaintances. I also got a nod and “How’s it going?” from another big guy but that may just be because we both have mohawks. Who knows? Good day regardless. Looking forward to my heavy squat single tomorrow, but not all the school work I have to do before it.

[quote]mrodock wrote:

[quote]165StateChamp wrote:

[quote]mrodock wrote:

[quote]165StateChamp wrote:

I’ve come to realize though that I’d rather have my pride as a man than kiss-ass to someone who just disrespects me. [/quote]

You’ll likely realize down the road there are ways to maintain or even increase your self-respect without having to “kiss-ass.” [/quote]

How do you think I should have handled it, Matt?[/quote]

From what I understand about the situation you had two primary options.

  1. If you found your situation completely intolerable, and you had talked with the people in charge and there was no good reason to think there was any chance for improvement, then I would have quit. Tell your supervisors that the jerk makes it impossible for you to do your job, and you would like to work in a similar position if the jerk is not involved. This would be a way of rising above the situation.

  2. Treat the jerk with respect, even if he refuses to reciprocate. Especially when it comes to work, it is necessary to carry yourself with a certain level of professionalism, no matter the way you are treated. If you had treated the jerk with respect, my guess is you would have disarmed him. If not, and he continued to act that way, there is a much better chance he would have been fired instead of you.

You acknowledged that you made your bed which I think is important. If you are willing to accept the consequences and you think you are better for it, then I have little space to argue with you. But my thinking is your views of dealing with jerks will change with time.
[/quote]

  1. I don’t think trying to talk it out with Tim Overman would have worked. Phil had always been Tim’s ‘pet’ and if I had done something like that, I would have been asked to leave. I never tried it though, so it’s too late to know.

  2. I wasn’t as respectful to Phil as I could have been, but as Mike Tyson likes to say “I’m not gonna let people fuck with me.” Chances of Phil getting fired were slim to none. As Tim told me, “It’s more important that we preserve unity between the salaried employees here”. As a graduate assistant, Phil was more of an asset than me.

In this case, I’m happy with what I did. I haven’t regretted any of the times when I didn’t let people mess with me. In the future, I’m sure things will be much different. I can’t go tit for tat with the head attending when I’m a resident at a hospital in the future. Right now though, I’d rather have kept my respect for myself than an unpaid internship with people I barely respected.

*Written hastily, so the punctuation is all over the place. lol

Friday, May 6th, 2011

Week 7, Day 4

Squat Day

Squat:
135 X 6
225 X 6
315 X 6
370 X 5 @ 75%
415 X 3 @ 85%
465 X 1 @ 95% - Belt on the last two sets. They flew!

1-Legged Leg Press:
6plates X 6
6plates X 6
6plates X 6
6plates X 6

Hyperextensions:
Green band & 45+BW X 8
Green band & 45+BW X 8
Green band & 45+BW X 8 - I got the pad adjusted properly so I was pain-free.

Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held on face.

Standing Lat Pulldown Crunches:
110 X 10
110 X 10
110 X 10
110 X 10

Front and Overhead Band Pullapart Superset: 4 X 25

My bodyweight was 191.4 lbs. I don’t really trust the scale here but it’s better than nothing. Squatting was awesome again. I went in nervous and feeling a little off but the single was great even with the heavy pulls earlier in the week. This has been one stressful week but a great week for training. A friend of mine is having his 21st birthday dinner tonight so nutrition may be a little iffy for the rest of today but that happens sometimes. Feeling good! =)