ENOUGH!!! lol
And hey, you’ll get there…just keep pressing on like you said!
@ pbclax1 yeah you’re right brother, gotta keep things in perspective.
@ dixies that song is kinda addicting, i have a hard time getting it out of my head. lol
@ mim hey you know you like saying it too. lol. Yep prolly gonna switch up my programming and try something different.
ME lower: today i got into the suit and just tried to work on form and break it in.
Squats:13510,1355,2255,3155,3153,3153, put suit on(It was a bitch to put on and i’ve got the marked up thighs to prove it)3153,3153,315*3(vid, sorry its sideways, my bad)
315 sideways video
Deads:1355,2253,3153,4053 worked on technique and without straps, fairly easy, grip sucks balls so does the bar in this gym.
Leg press:20012,40010,58010,76010
HS leg extensions:5010,10010,100*10
Lying leg curls:8010,11010,15010,1705
Done, working with the suit was a big time pain both figuratively and literally. But i had alot of rebound out of the bottom, and with a few more sessions in the suit i should be able to hit depth. I’m kinda glad i stayed at the weight i did, because if i didn’t stay really tight and focused hard on sitting back and keeping knees out, it definitely threw me forward. I had a friend in town that has been powerlifting for 27 some years and offered to help me out, so i said hell yeah. So thanks man, much appreciated and i will definitely make an effort to get down to your gym to train with you leading up the meet that you are going to do and i will most likely as well.
Good Work, Tyler! I am breaking my New Years resolution and posting here. You will get better and stronger. Hope to see you up here at the gym and get some awesome numbers come July.
Squats look rediculously simple in them briefs man, like seriously, cake.
I’ll get me some sometime, maybe next year I’ll whore myself out
[quote]inkaddict wrote:
Squats look rediculously simple in them briefs man, like seriously, cake.
I’ll get me some sometime, maybe next year I’ll whore myself out[/quote]
Yeah they came up really easy, but it was the getting down part that was hard as hell. I had to force myself down most of the way. It was a suit though not briefs.
Oh right, still…I’ll get some “gear” soon. I find it rough to get to depth with reverse band squats, because the bar’s fighting you the whole way don on lighter weights.
LWI
Nice work buddy! It’ll be cool to see how you figure gear out!
Ink, yeah it’s kinda like that except you feel like you’re being thrown forward as well. I can’t wait until you do get gear, though it should be alot of fun overall.
Trav, yeah it’ll be interesting. Once i do figure it out, and get under some bigger weights, i should be able to hit 5 plates pretty easily i think. Maybe i’m overly optimistic, but i gotta set my goals high.
Light bench and accessory work:
Bench:13510,1355,1355,2253,2253,2253,225*3 All working sets were paused, seemed to go up fairly quick, but felt heavy.
Close grip bench:13515,2256,2256,13520
Hs pulldowns:1pps15,2pps12,3pps10,4pps11
Barbell curls:9512,9512,11510,1354
rotator cuff work
Done, i’m going to switch things up. The conjucate methods isn’t giving me enough recovery time or enough time doing the actuall exercise. Probably a really good program overall for alot of people, but i need more reps doing the actual exercise every week and with school and stress taking a huge toll on me, i need a better chance at recovery as well.
So my schedule starting next week will look something like this:
Monday(later sunday when i’m fully done with this semester:heavy squats, heavy deads and lower body accessory work.
Tueday, heavy bench and chest accessory work.
Wed, off or gpp stuff.
Thurs, heavy rack pulls or alternative and some lower accessory work.
Fri or saturday, heavy shoulder pressing and accessory work.
I am going to set my goal to peak for July 16 whether i do a meet or not. I am about 90% sure i will do it as of now. It is part of the big sky games here in montana and it is ipf santioned i believe as well.
I’ll be interested to see how heavy squats and deads in the same session works for you. I think if conjugate isn’t working anymore, you gotta switch it up. You’ll tear shit up man, definitely, and WHEN you do that meet, that’ll be badass!
Ink, thanks dude, i think it will work out pretty good. I will be fresh for that workout and it will get me used to a meet like training effect. Plus i will be able to eat big shortly after the workout, something i cannot do currently due to classes and work.
Lower body accessory and conditioning training:
Rack pulls from stacked plates:1555,1553,2652,3652,4651,5151
515
Light pendalay rows for fun:15510,15510
Farmers walks:801 lap(approx1/10th of a mile) stopped once, 1201 lap, got about 1/5 without straps, then finished with straps stopping a few times. I felt like death after that.
done, felt so-so going in, it certainly felt good to let loose a bit and attack that rack pulls. Can’t wait until saturday, i get to finally sleep in a little.
Good Pull!
Damn, nice pull man. And you know what? The idea of eating huge after a squat/dl session very much intrigues me. I may have to modify my ME lower days to include a heavy squat effort and heavy deadlift effort, to “allow” more room for super feedz.
LWI
Thanks James
Ink, that time post workout is also a good time to eat the things i want to that i probably shouldn’t later in the day. It is exactly like you were saying a while back about eating that big junk meal after the workout versus before. There is the nutrion partioning effect.
Shoulders and arm training:
Pushpresses:9510,955,1155,1355,1558,1758,195*6
Db laterals:308,358,40*8
Front db raises:308,358,40*8
Rear db laterals:408,608,70*8
Close grip press:13510,13510,2255,2255,225*4 Still pisspoor weak at pressing.
Dips: bw5,bw+255,bw+25*5 The stupid chain got stuck, so with extraordinary but temporary patience i fiddled with it to get it off. But it stuck, so i was able to loosen the chain around my waist enough to shimmy out, then threw the stupid plate and belt on the floor and started curls. Well when i came back to try to unstick the carabiner it was unstuck. F%%%!!!
Db curls:308,408,50*8
Hammer curls:308,508,60*8
Ez bar reverse curls:508,808,80*8
Done, so i tried RAGE today, uhh i guess that explains the chain incident. Gotta say i like RAGE and i also like to rage as well. Heavy squats and deads on monday yeah buddy.
Lower body training:
Squats:13510,1355,2253,3152,4053(no wraps),4053,405*3(vid) I need to stay back more and widen my stance a little bit. I did miss depth quite a bit today, but today was one of the first times i’ve ever squatted without the mirror, wasn’t too bad, but probably a good thing to get used to before an actual meet. I also need to do a better job with my wraps.
405 last set
Deads:1553,2652,3751,4451,4651,4851(vid and pr without straps)
485
Leg press:20010,60010,80010,90010
Glute ham raise:bw53sets
HS leg extensions:5010,5010,50*10, slow eccentric and for feel
Leg curls:8010,10010,120*10
Done, and i was beat. This is going to be interesting doing deads and squats on the same day. Will take a long time each workout as well.
Nice job squatting without the stupid ass mirror. I try doing everything without a mirror if I can, and if I get the cage that’s got a mirror in front of it, I’ll throw a yoga mat over it to hide it. You called in on depth, but you’ll get there. It’s looking “easier” to get down for you, like you’re dropping into it better without slowly inching down. Killer.
That DL looked great, and the look of accomplishment when you dropped it is awesome. I wish I could just drop shit at my fucking gym. If and when I switch to another one with a platform, I’ll drop the FUCK out of some shit, haha!
The rage shit, that the Nutrex one? You like it? I’d like to get another preWO supp but never know which one to go with that’ll amp me up good. I’ve done “White Flood” and it was pretty good, not good enough to buy again though if there’s something “better”.
LWI
Thanks ink, universal nutritions rage is the one, usplabs jacked or whatever its called is pretty good. Both have beta alanine which has a bit of a tingling sensation. Placebo or not, i feel pretty energized on those two. I just like to try these out once in awhile because it’s a nice change from just my caffeine pills.
Yeah, the white flood shit made my forearms all tingly, and I loved it, haha
Nice PR, your pre lift sprint is awesome
Ink, yeah i get that mainly in my face and spine.
Dixies, haha yeah, trying to get myself pumped up for the lift. Funny thing is, he didn’t get the whole thing, probably missed about 10 secs of me pacing back and forth glaring at the weight.
Chest and back training: Felt okay, but ipod froze and i couldn’t change the volume or song so that really pissed me off and bench felt like shit which pissed me off even more and i just couldn’t quite get myself into focus. Just happy that i didn’t get injured aside from my pulled r biceps from the barbell rows.
For bench, squats and deads i will be following coan’s peaking cycle for the next 8 weeks starting with week 6 on. www.joeskopec.com/coancalc.html
Bench:13510,1355,2255,2455,245*5
Incline bench:1358,1858,205*6
Flat db press:808,908,105*6
barbell rows:13510,2258,315*8
Pendalay rows(my version):1558,2058,255*8(vid)
255
Pulldowns:1308,1758,205*8
Done, going to see whether recharging the ipod fixes it, if not, i will probably see about getting a cheap mp3 player and going from there.