Very nice pressing, esp. the floor presses.
Agreed, those are awesome floor presses.
3/24/09 DE Squat
Box Squat:
215x 2/2/2/2/2/2/2/2/2/2/2
Pin Pulls, Knee Height
3x 225/275/315/365
1x 405/405/425(missed by a mile)
45 degree back raise:
35x 8/8/8/8/8 ^
Chest Supported Rows
105x 8/8/8/8 ^
Pull Throughs
(i skipped these)
Pull Down Abz
140x 10/10 (only did 2 out of 5 sets)
This took about 1 hour even. I had to completely skip pull throughs, and only got 2 out of 5 planned sets of HAWT ABZ. I got out of the office a little late, and had to be back for a meeting.
Box squats were pretty lame today, even at the light weight. I do them with 30 seconds between sets. I did an 11th set, because only the 10th set was any good, and I wanted 2 good ones. Sadly, the 11th set was also lame. I tried to really concentrate on Full Breath, Buddha Belly, Ass to Traps, Knees Out. I went slow to the box, reaching my monster booty back as far as I could, planning to pop off the box. No pop?I am going to figure out a way to film it next time. Since I only rest for 30 seconds, the whole thing is pretty short, and I can figure out how to edit out the rests. I just feel like I?m doing it wrong, and I can?t figure out how to fix it.
Pin pulls were pretty disappointing, but that?s why I do them. I really feel the need to bring up my deadlift, and my full ROM max is only 405, same as my squat. I feel like my squat is coming up, but not my DL. Since I have a long torso and little stubby legs and arms, I have stopped trying to pull sumo, and am training conventional. The bars aren?t long enough anyways, and I don?t want to crush my toesies.
It was a good effort today, and I left it all in the gym. I just wish I could get the box squats to pop.
Train to Pop Harder,
john
11 sets of speed box squats with 30 seconds
that is allot of work, like stop drop and roll work.
if 405 is the DL max full rom then 365 is a 95% triple
None too shabby as in nice work!
and yes I did need a calculator.
kmc
Ok I lied 365 is a 91.7% of max still
none to shabby…
for a lard ass, you really are working hard.
pop harder
kmc
Funny you should call it the pop. That’s what I call the explosive release in throwing. On your box squats, are you sitting back farther than you normally would on a regular squat? Guess what I’m trying to say is your center of gravity different than your regular squat. A couple of inches back could make all difference. Lot of volume in your workout.
I don’t pop much on box squats. Or on squats. Or on anything. I keep doing them in the hopes that someday I will.
Like you said, though: solid effort!
[quote]streamline wrote:
Ever since I found this site my training and motivation has increased. It’s great to follow others as they struggle along their choosen path. Just knowing you’re not alone out there is a comfort. Not to mention the caliber of person on this forum can’t be beat, matched maybe. Stay strong![/quote]
Word.
I just downloaded an old article that Dave Tate wrote here on T-Nation called “squatting head to toe”. I read it some time ago, but I haven’t re-read it yet. I’m hoping it will help. Next box squat session I’ll film it and put it out for comment. Hel, one of my concerns is that I am not getting far enough back.
I have a nice burnt feeling in the hips ham and cheese area, so it must have been a good session!
later babies!
3/26/09 DE Bench
Ballistic Speed Bench
205x 3/3/3/3/3/3/3/3/3/3
Close Grip Bench
3x 225/245(2)/225/235/235
Military Press
3x 45/95/115
1x 135/145/155/(push press 165x 2)
1 arm DB triceps ext
40x 10/10/10^
Supersetted with Hammer KERLZ (for the gerlz)
45x 10/10/7
Front Plate Raise
60x 3
45x 10/10/10
By ballistic, I pull the bar down to my chest and make it stop before it caves my sternum in, then press it back as fast as I can. This is the way I?ve always done it, I just found out it has a different name. 205 is still not as fast as I want. CGB was bad, I was hoping for a pair of triples at 265, or even 255, but I failed on the 3rd rep at 245 and started over.
I thought I was ready to set a new PR on the plate raise. I quickly got a clue: I cant do as much on the plate raise if I do militaries earlier in the session.
This took me 55 minutes (not counting my mobility, warm up and hair braiding). I had a meeting, so I really blazed through it. I was happy that I didn?t have to leave anything out this time. Another satisfactory training session.
My hams and cheeses are really punishing me for my lack of discretion on Tuesday, even though I skipped pull throughs. I guess I don?t need pull throughs when I do pin pulls?
Train (Big Gunzz) Harder!
J
You’re using some pretty good weight on the arms. 1 arm db tri ext w/40 for 10 is very good. You’ll be gettin the girlz in no time. And I like the “ballistic” bench.
Lotsa volume. Nice work.
Those are some great workouts. Keep up the awesome work.
[quote]hel320 wrote:
You’re using some pretty good weight on the arms. 1 arm db tri ext w/40 for 10 is very good. You’ll be gettin the girlz in no time. And I like the “ballistic” bench. [/quote]
In the immortal words of Nikki Sixx: girlz = trouble…
i just now purchased and read 5/3/1 by Jim Wendler (I am such a tightass cheapskate). I just need to end these hour plus training sessions.
I have 2 more microcycles of WS4Beginners, then I’ll test my maxes, and start my first cycle of 5/3/1. I am pretty excited. it just seems to make sense…
train smarter
old lardass
Strong work MJ. Very intelligent training. Most of my workouts are rushed. So I can relate to packing a lot into a short time. Looking forward to seeing your new maxes.
3/28/09 ME Squat
Good Morning Squats:
3x 45/135/225/275/315
1x 335/345/355(10 lb pr)
Dimel Deadlifts
165x 20/20/20 ^ (rep pr)
45 degree back raise (restoration)
BW x 10/10/10
Pull down abs
120x 15/15/15/15/18^ rep pr
This training session took 1 hr 15 minutes from end of warmup to end of Hawt Abz. On GM Squats I have at least another 10lbs in me, prolly 20. IF this is an indicator of my squat, that means my squat max should increase by the same amount. That would be cool?
I finally finished the 3 sets of 20 on Dimels. My deadlift has always been pretty week, and I am hoping that this exercise will help bring it up. It always kicks my butt, so I figure that?s a pretty good indicator of addressing a weakness. I hope.
The template called for GHR, for which I usually substitute Pull Throughs. I finally wised up and decided that Dimels would take the place of Pull Throughs. I think this was a good decision, as I had a great training session yesterday AND I can walk and function today.
Also, after like 3 months of trying to get 5 sets of 15 at 120 lbs for Hawt Abz, I finally completed the exercise. I hope it doesn?t take another 3 months at 130?
I read through the 5/3/1 manual as soon as I downloaded. I plan on reading it through a bunch more times before I start using it after this WS cycle is done. Its worth 10 times the US$20 they charge for it, so buy it! I am really excited to see what it can do for me. I really like the whole concept of slowly and steadily accumulating strength. I especially like the thought of freeing up some time for GPP work, which is an area where I sorely suck.
I love this game!
Dream Harder
Old Lardass
Good training you have going on, John. I’m in 5/3/1 study mode myself. I hope to fold some of the training in my work as well.
Nice PRs John! Way to go.
[quote]j_willy3 wrote:
Good training you have going on, John. I’m in 5/3/1 study mode myself. I hope to fold some of the training in my work as well.[/quote]
I haven’t had much luck folding systems together - they seem to stop working for me. What has worked for me is when I do the system like its written. I like the 5/3/1 concept of getting stronger slowly and consistently for the rest of your life. I don’t know how it would be trying to boost your maxes for a meet, though. When I finish this WS cycle, I’ll switch fully to 5/3/1 for at least a couple cycles, and if it works for me, I’ll keep it. I am thinking that if I get a chance to compete, I’ll probably use a WS cycle to prep for the meet. just seems more appropriate somehow…