Bench PR from tonight.
CS
Been doin’ some thinkin’ lately, and I’ve finally figured out where the hell I wanna live when I’m older (career permitting). I wanna live in the backwoods of Georgia, probably in Cusseta (right near Fort Benning, which I’ll most likely be stationed). I wanna plantation-style house on a few hundred acres with a big ol’ porch where I can sit in my rocking chair and just watch the world around me and listen to some sweet banjo music. That’s the dream. Hopefully it’ll come true one of these days. Maybe when I decide to retire.
CS
[quote]CSEagles1694 wrote:
I’ll be making a video later voicing my opinion on the subject matter later, preferably on the drive to the gym - Mark Bell style.
[/quote]
This is CSEagles1694 from Quads Gym.TV, Quads Gym the strongest gym in some part of America.
[quote]michael_xyz wrote:
[quote]CSEagles1694 wrote:
I’ll be making a video later voicing my opinion on the subject matter later, preferably on the drive to the gym - Mark Bell style.
[/quote]
This is CSEagles1694 from Quads Gym.TV, Quads Gym the strongest gym in some part of America.[/quote]
This is CSEagles1694, imitating a multi ply lifter to complain about multi ply lifters.
Wednesday, March 7, 2012 - Squat Day
Warm up
- 5 minutes stationary bike
- Tons of stretching
NOTES: I really need to develop a set-in-stone warm up routine. It varies from week to week and it usually dictates whether or not I have a good day under that bar. I’ll be writing one up tonight and post it to see what you guys think.
- Squats
Sets 1-2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 260x2
Set 6 - 290x1
Sets 7-8 - 330x4* PR (I guess?).
NOTES: For the second week in a row, I’m having trouble finishing my sets. I was supposed to get 5 on the sets, but I just can’t stay tight at the bottom. It’s really starting to become a problem. I don’t know how the hell I’m going to compete if I can’t stay tight. It’s starting to piss me the fuck off. I need to take a step back and look at what the fuck I’m doing and see if I’m totally into this (mentally, I mean).
- 5" Deficit Deadlifts
Set 1 - 135x5
Set 2 - 225x3
Set 3 - 275x2
Sets 4-5 - 300x5* PR. Never done the weight or reps, so new PR in the books.
- Dumbbell Rows
These were interesting. We started with a weight we could handle for 8, and then went down the dumbbell rack and grabbed one that was about 15-20 lbs lighter than the last one and went for 8 again. We did this with four weights, so here’s how it looks:
100x8
85x8
70x8
55x8
All in a row, no rest in between. I was gasping for air at the end of these. Absolutely brutal.
- Hammer Strength High Rows
3x12x185
- Wide-grip Lat Pulldowns
1x8x140
NOTES: Ed just wanted us to do as many as we could for one set, so I struggled to get 8 reps and then called it.
- Hanging Leg Raises
3x15
NOTES: My lack of core stability and the inability to stay tight was pissing me off so I went off and did some abs on my own.
ENDING NOTES: Don’t know what the fuck has gotten int me the last couple of weeks, but I just can’t see to finish. Pissing me off to no end. So tonight, I’m going to sit down with a pen and a pad of paper, figure out what the fuck it is that’s going wrong and what I need to change, and just attack it as hard as I can before I go out and compete. I’ve got some serious thinking to do tonight.
CS
Post a video. Maybe we can chime in?
[quote]shffl wrote:
Post a video. Maybe we can chime in?[/quote]
I would, but I just never think about taking a video when I’m squatting. Don’t know what it is, but it just never crosses my mind haha. I’ll try and remember to take one next week.
CS
Thursday, March 8, 2012 - Story Time
So, I went into a “runner’s paradise” store today to get some new running shoes. I have a PFT (physical fitness test) for the Army in about 3 months, so it’s time to get my fatass back in shape. Anyways, I walk into the store, the guy takes a look at how I walk, gets me a pair of shoes to try on, and we get to talking. I told him that I’m trying to get into West Point and all the fancy stuff and hope to get into SF (special forces) one day as well. He then proceeds to tell me that he was about to go to BUDs (it’s training for Navy SEALs), bragged about all of his PFT accolades, and so on and so forth.
We got around to talking more and he asked me if I had ever heard of CrossFit. I, being the powerlifter that I am, laughed in his face. I told him that I had heard of it and proceeded to laugh some more. He told me that it was the best way to prepare for all the military conditioning that I was in store for (which is most likely correct). I proceeded to tell him that I wasn’t into it, was the exact opposite, and trained with Ed Coan and other powerlifters.
He then goes on this whole spiel about how we’re meatheads (directly calling me and Ed meatheads on four separate occasions) and how being a meathead and carrying that mentality won’t get me anywhere. Now at this point, I had given him the look that says, “shut the fuck up or I’m going to snap your 160 lb. ass in half.” I must not have gotten through to him because he decided to keep going.
Then when my mom and I were purchasing said running shoes, he went on to refer to me and my boys as meatheads again. Needless to say, I didn’t walk out of there a happy camper. I got a $120 pair of running shoes for reasons that are beyond me. I was ready to beat the shit out of him, eat him, and walk out with a free pair of shoes. He’s lucky that I’m good at holding my tongue.
CS
You’re going to be a very angry and annoying cadet if you keep that attitude.
[quote]mmatt wrote:
You’re going to be a very angry and annoying cadet if you keep that attitude.[/quote]
I can switch it on and off when needed.
CS
[quote]mmatt wrote:
You’re going to be a very angry and annoying cadet if you keep that attitude.[/quote]
truth
I feel your pain about the crossfitters. At my school, literally everyone thinks the only way to get larger and stronger is to take mdrol (because its not real steroids right?!!?!?) and do crossfit.
mdrol and crossfit…i dont even know anymore kids these days
Saturday, March 9, 2012 - Shoulders (A.K.A. Depression Night)
Warm up
-
Foam roll
-
Lots of stretching
-
Shoulder dislocates
-
Standing Overhead Press
Sets 1-3 - 45x12
Set 4 - 65x5
Set 5 - 85x5
Set 6 - 105x3
Set 7 - 125x1
Sets 8-9 - 145x5* PR. Never done that before, so, whatever.
- Dumbbell Front Raises
3x12x20s
- Dumbbell Side Raises
3x12x15s
- Dumbbell Rear Delt Flyes
3x12x15s
- Dumbbell Shrugs
3x15x85s
ENDING NOTES: Had to go to the commercial gym tonight on the account that I was supposed to go out tonight. Well, none of my friends have called back so I wasted my time and had a shitty workout for nothing when I could have gone to Quads and kicked ass. Oh well - it’ll be time to kick ass on back and biceps tomorrow.
CS
If you are trying to prepare for the Army look into ruck marching. Walk long and hard with a weight vest or ruck if you can get one. That’ll prepare you more than anything. And no, I am not a keyboard know it all. I am a PFC in the WV ARNG and I have drill tommorow. I broke my leg at basic and have to go back and do it again. I am currently doing 5/3/1 and I gotta say powerlifting does not translate to being super hooah. But, its fucking cool and I love it. Seriously, get a 40lb ruck or vest and practice marching till you can do 10 miles.
Strengthen your hips as much as you can.
Good luck lifting and stay strong man. I wanna see you win a bodybuilding and powerlifting contest. Accept nothing less.
PS Fuck Crossfit
[quote]Drake37 wrote:
If you are trying to prepare for the Army look into ruck marching. Walk long and hard with a weight vest or ruck if you can get one. That’ll prepare you more than anything. And no, I am not a keyboard know it all. I am a PFC in the WV ARNG and I have drill tommorow. I broke my leg at basic and have to go back and do it again. I am currently doing 5/3/1 and I gotta say powerlifting does not translate to being super hooah. But, its fucking cool and I love it. Seriously, get a 40lb ruck or vest and practice marching till you can do 10 miles.
Strengthen your hips as much as you can.
Good luck lifting and stay strong man. I wanna see you win a bodybuilding and powerlifting contest. Accept nothing less.
PS Fuck Crossfit[/quote]
Awesome advice. Thanks, man - appreciate it.
CS
Saturday, March 10, 2012 - Back and Biceps
Warm up
-
PVC roll back
-
Shoulder dislocates
-
Shoulder tractioning
-
Rotator cuff
-
Shoulder circles
-
Band-assisted Pull-ups
5x6
NOTES: Kind of challenging, but I got all the reps. Now I’m going to try to start getting 30 reps in as few sets as possible.
- Kroc Rows
Warm-up
70x6
90x5
110x25* +10 lb PR. Have video.
- Wide-grip Lat Pulldowns
3x15x110
NOTES: Really focused on squeezing at the bottom of the rep and getting a good contraction.
- EZ Bar Bicep Curls
3x12x50
- Dumbbell Hammer Curls
3x12x15s
NOTES: These were done with both arms at the same time, so I dropped the weight and really tried to get all the reps in. The weight increase will come soon enough. I’m not too worried about how much I can curl.
- Dumbbell Preacher Curls
3x12x15
NOTES: These were done one arm at a time and focused on squeezing at the top and forcing as much blood in there as possible.
- Standing Cable Curls
3x12x30
ENDING NOTES: Since we hit back pretty hard on Wednesday, I decided to drop a back exercise today to give myself some time to recover. I never feel the Kroc rows until the day after, so tomorrow should be fun haha.
CS
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it was awesome. He had a hot mom, too.
CS
[quote]CSEagles1694 wrote:
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it turned into an alcohol-fueled rage - which his mother allowed. And she mixed us drinks. Fuck yeah? Fuck yeah. Good thing today’s only cardio haha.
CS[/quote]
Did you bang her?