Scuba's Powerlifting Log

Training Training Logs
121

ME Squat: 8/22/08

Squats:
all sets done w/ choked blue bands (supposed to be greens, but we didn’t have any and I left mine at work, so blues it is…)

add metal viking briefs (lost some weight and these are kind of loose in the hips now, might need to get them pinched a little…)

barx3
145x3
235x2
add belt
325x1
after this all my sets were at or close to parallel
415x1
455x1
add knee wraps
505x1 - calling this a PR, if you look at my log I’ve done this b4, but it was high, now that it’s at depth it’s officially a PR, cheesy I know but I’ll take what I can get.

555xmiss, unracked it strong, bar not centered on my back felt it helicoptering a little and with the way my back’s been didn’t want to take it. Re-racked and tried again but I was spent, Chris Taylor would probably call me gay right now…

Arch Back Good Mornings:
205x8

GHR:
choked minix8x3sets

Abs on GHR:
purplex10x3sets
purplex14

Need to sit back more in the briefs, don’t feel like there’s much support, so maybe getting them pinched is the answer, I don’t know, we’ll see…

God Bless.

122

[quote]scubasteve2105 wrote:
ME Squat: 8/22/08

Squats:
all sets done w/ choked blue bands (supposed to be greens, but we didn’t have any and I left mine at work, so blues it is…)

add metal viking briefs (lost some weight and these are kind of loose in the hips now, might need to get them pinched a little…)

barx3
145x3
235x2
add belt
325x1
after this all my sets were at or close to parallel
415x1
455x1
add knee wraps
505x1 - calling this a PR, if you look at my log I’ve done this b4, but it was high, now that it’s at depth it’s officially a PR, cheesy I know but I’ll take what I can get.

555xmiss, unracked it strong, bar not centered on my back felt it helicoptering a little and with the way my back’s been didn’t want to take it. Re-racked and tried again but I was spent, Chris Taylor would probably call me gay right now…

Arch Back Good Mornings:
205x8

GHR:
choked minix8x3sets

Abs on GHR:
purplex10x3sets
purplex14

Need to sit back more in the briefs, don’t feel like there’s much support, so maybe getting them pinched is the answer, I don’t know, we’ll see…

God Bless.[/quote]

You’re gay…how’s that? 505 w/ blue bands is nothing to sneer at.

123

[quote]novaeer wrote:
scubasteve2105 wrote:
ME Squat: 8/22/08

Squats:
all sets done w/ choked blue bands (supposed to be greens, but we didn’t have any and I left mine at work, so blues it is…)

add metal viking briefs (lost some weight and these are kind of loose in the hips now, might need to get them pinched a little…)

barx3
145x3
235x2
add belt
325x1
after this all my sets were at or close to parallel
415x1
455x1
add knee wraps
505x1 - calling this a PR, if you look at my log I’ve done this b4, but it was high, now that it’s at depth it’s officially a PR, cheesy I know but I’ll take what I can get.

555xmiss, unracked it strong, bar not centered on my back felt it helicoptering a little and with the way my back’s been didn’t want to take it. Re-racked and tried again but I was spent, Chris Taylor would probably call me gay right now…

Arch Back Good Mornings:
205x8

GHR:
choked minix8x3sets

Abs on GHR:
purplex10x3sets
purplex14

Need to sit back more in the briefs, don’t feel like there’s much support, so maybe getting them pinched is the answer, I don’t know, we’ll see…

God Bless.

You’re gay…how’s that? 505 w/ blue bands is nothing to sneer at. [/quote]

just something chris says when I psych myself out, biggest weakness in my game is mental, think too much about the weight instead of just attacking it.

124

DE Bench: 8/24/08

Speed Bench:
dbl purples, alt close and comp grip
135x3x6sets - reduced volume since weight was pretty heavy at the top, triceps still a little sore.

Flat Neutral DB Press:
130’sx8 - rep PR
130’sx7
130’sx6

Seated BB Shoulder Press:
add dbl mini’s (tension feels like a little more then bench setup, maybe 100 at top???)
95x8
95x12
95x14 - kills your tri’s, I like it, keeping this for a couple of weeks

Flat Tate Press:
1min btwn sets
45’sx12x4sets

Upright Bike:
15 Mins moderate intensity (hr btwn 130 and 145bpm)

God Bless.

125

8/25/08: Deads/Upper Back

Sumo Deads:
raw
135x3
225x3
315x1
add belt
405x1
455x1x5sets - all were smooth and fairly fast, pull feels good.

2arm KB Swing:
16kg’sx8x3sets - like these!!!

CSR:
5platesx4
4platesx8x2sets
4platesx7

D-Handle Pull-Ups:
bwx12 - rep PR
bwx8x2sets

DB Shrugs:
160’sx16x2sets

Incline Rear Delt Flyes:
15’sx8x2sets
10’sx10

Abs Seated On Bench, Feet hooked on db’s:
bwx8
bw+20x8
bwx12x2sets

God Bless.

126

8/26/08 - GPP/Accessory

Forward Sled Drag from belt:
1plate+35x200ftx5trips

Forward Sled Drag With Straps Over Shoulders:
1plate+35x200ftx5trips

Machine Bicep Curl:
80x12
90x10x2sets

DB Hammer Curl:
60’sx7x2sets

Pushups:
bwx25x2sets

Overhead Band Pullaparts:
monster-minix10x3sets

God Bless.

127

8/27/08: GPP

Active Warmup:
sets of 5 each leg, circuit fashion repeated 2x’s
lateral leg swings
forward leg swings
messier squats
lateral lunges
standing knee grabs

Forward Sled Dragging w/ Strap Handles Over Shoulders:
2platesx200ftx5

A1)Backward Sled Drag using Straps:
1platex200ftx5

A2)Backward Sled Rows using Straps:
1plate+25x200ftx5

A1 and A2 were alternated every set.

Think this sled training is really paying off, really starting to feel strong, fast, explosive, and my recovery btwn sets and btwn workouts has never been better.

God Bless.

128

Good to see that you are liking and benefiting from the sled dragging. In addition to the backward and forward sled dragging, you might want to try ankle drags forward and backward a try. There are a couple guys at my gym who squat over the 1000lb mark and they are a big fan of them. Personally, I have noticed that they have made my hips stronger then they have ever been. Hope you can put this to good use.

129

[quote]Jakebambeeno wrote:
Good to see that you are liking and benefiting from the sled dragging. In addition to the backward and forward sled dragging, you might want to try ankle drags forward and backward a try. There are a couple guys at my gym who squat over the 1000lb mark and they are a big fan of them. Personally, I have noticed that they have made my hips stronger then they have ever been. Hope you can put this to good use.[/quote]

Thanks Jake! I’ve been thinking about adding those into the mix along with lateral drags too. I hear they’re awesome at strengthening the hips, and I could always use more hip strength. Might start doing some pull-throughs too. Still have much more to get out of this sled, but like I said so far so good, I like it a lot.

130

8/28/08: ME Bench

Shirt Bench:
add inzer super phenom
405x1
455x1
485x1 - a lot tougher then it should have been, touched, but no leg drive
485xmiss - tried different setup, on toes, didn’t like, no belly
485x1 - tightened belt a lot, old setup, need a little bit of a better arch now that my bodyweight’s down and my belly’s smaller.

4board Press, Raw:
grip just outside of rings
add dbl purple bands (this setup is over 200lbs at top)
135x1
185x1
225x1
275x2
245x4 - will alt bands and straight weight with boards each week this cycle

Pushups:
bw+45x12
bw+100x12x2sets

First week full range since meet, maybe a little over-zealous on my part going that heavy for volume singles, but hey live and learn.

God Bless.

131

8/29/08: ME Squat

Squats:
add metal viking briefs (getting these pinched this week because I was flat or breaking from the first set on, lean and mean!)
235x2
235x1
add belt
415x1
505x1
565x1
add knee wraps (tried APT black mamba’s tonight, sick pop!!!)
605x1
645x1 - cut it here b/c I wasn’t getting much of anything out of the briefs and was finding it hard to sit back into them at this point, no support, PINCH!!!

SSB Box Squats, raw/beltless to 14.5" box:
245x5x2sets

GHR:
choked purplex8x2sets

GHR situps:
choked purplex10x2sets

Good squat night!!!

God Bless.

132

last night’s 605 squat, video cuts off as I’m coming up, but what are you gonna do?

133

8/31/08: DE Upper

Speed Bench:
dbl mini’s, alt close and comp grip
175x3x8sets

Slight Incline DB Press:
115’sx11
115’sx10x2sets

Seated BB Shoulder Press:
dbl mini’s
115x8
115x10x2sets

Flat Tate Press:
50’sx12x4

Dips:
bwx12x2sets

Cardio:
5mins upright bike
5mins running on treadmill(10min mile pace)
5mins walking on treadmill

God Bless.

134

9/1/08: Deads and Upper Back

Sumo Deads:
quaded mini’s in elite power rack from floor - this setup is much like the jump stretch, but with 1-2in less stretch from the bands, figure it’s at least 150 in tension, maybe 185 depending on who you ask…

add t-rex straps up
135x3
225x1
315x1
365x1 - PR
405x1 - new PR, grinder, but my pull’s going up!!!
315x1x5sets - about 1-2min btwn sets, speed pulls

Chest Supported DB Rows:
85’sx10x4sets

Lat Pulldown:
4platesx12x2sets

Fat Bar Chins:
bwx7x3sets

Face Pulls:
purplex12x3sets

Pull aparts:
minix12x2sets

Band Good Mornings:
bluex10x2sets

Abs on GHR:
bw+25x10x3sets

Holy volume batman! No wonder I feel smoked right now. God Bless.

135

9/2/08: GPP/accessory

Forward Sled Dragging, straps over shoulders:
1plate+25x200ftx5

Forward Sled Dragging with Straps:
1plate+25x200ftx5

BB Curl:
65x10
95x10x2sets

DB Hammer Curl:
50’sx10x3sets

Pushups:
bwx25x2sets

Hang Snatch:
95x5x3sets

God Bless.

136

[quote]scubasteve2105 wrote:
9/1/08: Deads and Upper Back

Sumo Deads:
quaded mini’s in elite power rack from floor - this setup is much like the jump stretch, but with 1-2in less stretch from the bands, figure it’s at least 150 in tension, maybe 185 depending on who you ask…

add t-rex straps up
135x3
225x1
315x1
365x1 - PR
405x1 - new PR, grinder, but my pull’s going up!!!
315x1x5sets - about 1-2min btwn sets, speed pulls

Holy volume batman! No wonder I feel smoked right now. God Bless.[/quote]

Good pulling. I think it’s about 185 or so, if I had to put a number on it. Doing it this way is actually more shocking to use it this way compared to the JS platform since it goes from no tension to a lot. Do you have any idea what your carryover is in relation to your regular pull?

137

[quote]novaeer wrote:

Good pulling. I think it’s about 185 or so, if I had to put a number on it. Doing it this way is actually more shocking to use it this way compared to the JS platform since it goes from no tension to a lot. Do you have any idea what your carryover is in relation to your regular pull? [/quote]

no clue haha! I’m waiting on a pro squatter I ordered on saturday, gonna try pulling in that on monday straight weight full range and we’ll see…

138

[quote]scubasteve2105 wrote:

no clue haha! I’m waiting on a pro squatter I ordered on saturday, gonna try pulling in that on monday straight weight full range and we’ll see…

[/quote]

What size did you get Mr. Big Butt?

139

[quote]novaeer wrote:
scubasteve2105 wrote:

no clue haha! I’m waiting on a pro squatter I ordered on saturday, gonna try pulling in that on monday straight weight full range and we’ll see…

What size did you get Mr. Big Butt?[/quote]

HAHA! Mr. Big Butt, you have no idea…serious junk in my trunk.

NEways, I got a 48, my briefs are 44’s and they’re pretty snug in the legs and just took them in 1/2" on each hip, so we’ll see how the suit fits, followed that whole add 4inches to your hip measurement thingy, so whatevs…

140

9/3/08: GPP

A1)8lb. Sledgehammer overhead swings alt handsx10reps
A2)76lb. Sandbag shouldered and walked 200ft alt. over left shoulder, right shoulder, and across back.

repeated 8 times, sandbags kick your butt hardcore.

played around a little bit with it too, shouldering, squats, stone load, clean and press, new toys are fun but man is this rough.

Upright Bike:
5mins - bored, college class in the gym, wanted to walk around and avoid them like the plague.

Jump Rope:
5mins

5kg Med Ball Slams:
lateralx10/sidex2sets
overheadx10x3sets

Wanted to pull the sled but didn’t want to run anyone over, there goes my good time on tuesday and wednesday…was good though, was out in the sun sweating my balls off, and the change of pace was good.

God Bless.