12/12/2007 DE lower
box squat
bar x 8, 7
95 x 5
135 x 3, 3
Add green band
95 x 2
155 x 2, 2
165 x 2, 2
175 x 2, 2
195 x 1
215 x 1
Deads
135 x 3
225 x 2
275 x 1 x 8 sets
pulldown abs w/ green band
20 x 4
Clutz: Couple finger cuts and banged my head on the bar.
Today was good! Brian was doing some good coaching and my form on the box squats is improving a lot. My dead was also finally starting to get good. I think I’ve made a lot of technique improvements in squat and dead this past month. Tons more work to do but I’m feeling really good about where things are going. The higher weights felt easy and fast today.
How do you have such a high squat when compared to your bench and deadlift? You said you’ve only be doing periodization for 8 weeks, what were you training for before that? Are you equipped and getting a lot out of your briefs? Are you just somehow built to squat?
I don’t mean it as a slam because I’d like an extra 85lb on my squat. Maybe there’s something that I can take away here. :-D[/quote]
Hey, yea good to see some people in my same range as well!
Anyway, my squat is raw, no belt, briefs, suits or anything. I actually hit 395 on Monday, but anyway, I’d say the reason its higher than the other lifts is because I use to be extremely overweight. I’ve been training for 2.5 years now, when I started I was around 285lbs. At that time I had this mini dream of being a “bodybuilder” and I lifted accordingly. It was until recently that I’ve become interested in PL.
The past 8 weeks have been pretty much me learning to squat, bench and dead with much better form than I use to, which I think contributed to the majority of my progress. My upper back is fairly rounded from all the years of being obese, but I’m doing everything I can to fix that (just spent 10 minutes laying on a pvc roller…).
We have decided to switch up our training days. We have been going ME upper on mon. DE lower on wend DE upper thurs ME lower on Sat. However we are going to go to ME lower on Mon DE upper on wend DE lower on thurs and ME upper on Sat.
However since we were going to miss ME squat on sat we decided to go heavy tonight.
Dynamic warm up
RH
TKE
Box squats
14010
2303
3203
4101
5001
5901
It was my little brothers birthday so I had to cut it off there the rest of the guys continued to train. Not sure how they did. We have a 18 YO high school student that made 500 raw off 14 inch box very impressive.
A) Sumo Deadlift with Doubled Mini Bands
135x6
135+mini’sx6
225+mini’sx6
315+mini’sx6
365+mini’sx3 (abort)
B) Narrow Stance Squat (ATG)
135x8
135x8
225x1 (abort)
C) Bent Over Row
135x6 (abort)
Today I had to listen to my body and it said get the fuck out of the gym (or the basement in my case).
We have a big storm coming today, so I had to move all of my deck furniture to the basement. I have some awkward pieces, all cast iron, and it should have been a two person job. Needless to say, by the end my back was already pretty fatigued.
The sumo deadlifts felt fine up to 315, but when I added the 25’s I couldn’t help but try to stiff leg it. My back was in knots at this point.
I figured I’d try ATG squats, and keep the load light, but as soon as I put 225 on it and did the first squat, everything wanted to seize up. I aborted and moved on to Bent Over Rows.
Bent Over Rows sucked as well. Just holding 135 in that position was enough for me to know when to call it quits.
The only good news is that I bought a snowblower a couple of years ago, and never really got to use it much. I’ll break it out today to salvage what’s left of my back.
A. Bradford Press
95 x 3 sets x 8 reps
95 x 1 set x 6 reps
B. Seated Dumbbell Shoulder Press
45 x 4 sets x 8 reps
C. Barbell Incline Bench Press
135 x 4 sets x 8 reps
D. Face Pull
70 x 4 sets x 25 reps
Today was just a ho-hum day at the gym. I was just putting my time in and getting stuff done. Nothing really all that exciting. I just don’t get excited for RE days that much. I guess that’s why I gave up on bodybuilding and joined the “dark side” as Phill would say. Sessions without PRs are just boring, even if I’m improving in total volume or additional reps. It’s just not the same as a PR in a 1RM.
[quote]ChaseT wrote:
I demand pictures of your snow storm, Modi.[/quote]
Ask and ye shall recieve. I think we are getting another 2-3 inches, so nothing major. The big one might be Saturday night into Sunday. They are saying it will be a Nor’ Easter. I’ll be at the Patriots game for that. SNOW BOWL!
Nice pictures! That’s awesome that you get to see the Patriots beat the living crap out of the Jets. I am a bit conflicted. I love watching snow games, but would also love to see the Patriots score 10 touchdowns on the Jets.
dynamic warm up
band pull aparts
shoulder dislocates
clings 1020 2010 2510 3010
inverted lat pulls 12520 15020
face pulls GB 20 20
poor man t bar rows 11510 13510 185*10
incline bench
bar10
9510
13510
18510
22510
27510
blue band push downs 420
camber bar curls 310
calves 9030
glute ham band abs BB15 BB+GB15 2BB10
Not a bad workout went to chiro and massage therapist today feeling better already was pretty beat up.
Some dude noticed me deadlifting–it is a somewhat rare activity in my gym. Apparently he was a powerlifter. I could kind of tell, because he wore socks of some sort under his shorts to protect his shins, took off his shoes to deadlift once I vacated the platform, and he was built like a bull.
Anyway he was asking what I squat and telling me I should enter into a high school meet in February. I didn’t think I would start competing this early; I always figured that was years away. But I never considered when exactly that would be. When did you guys start competing? When would you recommend that I start?
Some dude noticed me deadlifting–it is a somewhat rare activity in my gym. Apparently he was a powerlifter. I could kind of tell, because he wore socks of some sort under his shorts to protect his shins, took off his shoes to deadlift once I vacated the platform, and he was built like a bull.
Anyway he was asking what I squat and telling me I should enter into a high school meet in February. I didn’t think I would start competing this early; I always figured that was years away. But I never considered when exactly that would be. When did you guys start competing? When would you recommend that I start?[/quote]
I’d do it, you will meet people in your area that train and it will be a good experience. Don’t worry about what other peoples numbers are just go and hit some PR’s. Gives yea something to train for.
If I worried about “I need to have x amount of numbers/strength” before I competed I still wouldn’t be competing.
Some dude noticed me deadlifting–it is a somewhat rare activity in my gym. Apparently he was a powerlifter. I could kind of tell, because he wore socks of some sort under his shorts to protect his shins, took off his shoes to deadlift once I vacated the platform, and he was built like a bull.
Anyway he was asking what I squat and telling me I should enter into a high school meet in February. I didn’t think I would start competing this early; I always figured that was years away. But I never considered when exactly that would be. When did you guys start competing? When would you recommend that I start?[/quote]
Start competing as soon as you get the itch. You’ll gain valuable experience and make some great contacts.
I forget the name of the last thing, basically a rope behind the head on a lat pulldown and you do like a hyper.
Speed squats were a little better this week, waved light and got rid of the booster seat in favor of a 45 plate to sit down to. Working up my flexibility to go to just a single box(13"ish I think).
