Adarq.org
Introduction Area => Introduce Yourself => Topic started by: Chris Hickson on August 14, 2010, 07:34:07 pm
-
AGE:18
HEIGHT:6'2.5"
WEIGHT:215-220
SLEEP SCHEDULE:go to bed around 10-12....wake up between 9-11
BODY TYPE:idk mesomorph
GOALS:700 deadlift, 450 belt only squat, 45" running vert, .............400 bench (not important)
CURRENT ABILITY:640 dl, high 300's, 40" running or slightly lower due to recent weight gain (gained the weight to hit strength goals) and bench is low 3's (again not high priority)
INJURY HISTORY:right pec is currently injured from throwing a baseball 330+ ft with an insuffecient warm-up, both glute/ham tie in have been hurt, knees can give me trouble,
TRAINING HISTORY & ACHIEVEMENTS:have not hit goals yet though but did get a 36" standing vert.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )
BRIEF OVERVIEW OF CURRENT DIET:summer was extreme high calorie (5000-10000)...bout to change diet up to clean up a bit.
smolvo
IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.
-
This is going to be very interesting! Welcome on (the) board and good luck with your training!
-
welcome man. always nice to see new journals in our training family. peace
-
thanks guys I am also known by "jumper5000"....
alright "pm" workout last workout with my bro for a while (hes going back to college)
squat
135x10
225x5
340x4-easy
365x4-wow ties all time belt record, but did it without belt.
365x3-didn't do 4 since my form was starting to lean over a little.
about it.....wow good workout.
-
Was that Ernie Frantz you were training with in your deadlift video?
-
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )
nice, are you looking to peak vert soon or.. ???
BRIEF OVERVIEW OF CURRENT DIET:summer was extreme high calorie (5000-10000)...bout to change diet up to clean up a bit.
what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?
IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.
how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.
as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)
if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).
peace man
-
Was that Ernie Frantz you were training with in your deadlift video?
yeah it was, and its his gym.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )
nice, are you looking to peak vert soon or.. ???
BRIEF OVERVIEW OF CURRENT DIET:summer was extreme high calorie (5000-10000)...bout to change diet up to clean up a bit.
what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?
IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.
how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.
as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)
if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).
peace man
not looking to peak vert yet.....Once I hit 700 deadlift and 450-500 squat then I will work out getting down to 200lbs about.
bodyweight is around 220 gained some fat from huge calorie diet....prolly between 13%-20% doubt 20 tho.
video of some exercises you recommended would be great, not too familiar, I'll look them up either way though.
playing basketball I dont think is good for my knees at my current bodyweight, 220 lbs jumping 40" hurts more than when i was 185-190 and playing 6x a week for school.
Monday night workout.
bench
up to 255x1-close grip, my right pec is still messed up, not gonna bench or do any chest involved exercises for a while.
strict press
135x8
135x8
135x8
skullcrushers
65x10
85x6
85x6
85x6
65x10
barbell curls
135x7
dbl curls
60'sx 8
short workout, looked huge after tho lol.
tuesday:
squat
135x10
135x5
225x4
315x5
315x5
leg press
405x10
500x5
675x5
675x5
step ups
50's x6
50'sx6
50'sx6
lying hamstring curls
145x15
145x15
standing single leg hamstring curls
100x15
100x15
pretty good....controlled myself enough to get out of there without shooting hoops/basketball.
-
Awesome, hes done a ton in power lifting. We sent an 18 wheeler down there and bought a mono lift from him a few years back.
-
Belt-only squat? I hope you're by yourself when you do that... :D
-
Belt-only squat? I hope you're by yourself when you do that... :D
LOLLLLLLLLLLLLLLLLLLLLLLLLLLLL :D :D :D :D :D :D
That was epic!
-
Belt-only squat? I hope you're by yourself when you do that... :D
LOL o i get it....hah....but in for srs, it means no knee wraps/suit/gear that helps.
-
Belt-only squat? I hope you're by yourself when you do that... :D
heheh!
-
wednesday:
behind the neck jerks>>did seated calves between sets for knees
135x5
185x4
235x3
255x2
275x2-good
T-bar row with one side of bar loaded and holding seated row attach.
2plates x10
2plates x5
4plates x5
5platesx8
5platesx8
6platesx5
pullups
90lbsattachx3
bwx10 wide
rope curches
130x10
130x10
130x2-cramp ahhh
seated dbl press-neutral grip
60x10
60x10
60x10
tricep rope
90x10
90x10
90x10
dbl curls
65's x4
65's x4
standing one leg ham curls
100x10
100x10
-
thursday:
squat-beltless, without belt.
135x5
135x10>>lying hamstring curls 145x15, 145x15
225x4-seated calves 45x20
225x4-seated calves 45x20
315x5
350x3-pretty good, some in tank too.
cleans
just 135x3-I did just to see how perfect my form can be, It can be pretty good, but I do a lot more weight with bad clean form!
step ups-to 21-22" instead of usual 20"
50's x7
50' x 7
one leg squat
50lber dumbells x 5
freemontion standing abs
40x10
130x10
started to do a variation and cramped in abs, lol
3 standing jump to 36" did not need much rebend to land
standing one leg hamstring curls
105x15
105x15
105x15
and some exts then......back was slightly stiff after my top weight on squats.....maybe needs break? idk
-
when does basketball practice start again?
high stepups are great, i prefer 24" but 21" is cool too.
-
when does basketball practice start again?
high stepups are great, i prefer 24" but 21" is cool too.
Graduated recently and Not playing college bball anywhere for now(maybe later)....so no practice for me lol
-
when does basketball practice start again?
high stepups are great, i prefer 24" but 21" is cool too.
Graduated recently and Not playing college bball anywhere for now(maybe later)....so no practice for me lol
ah!!!!!! ok got it..
alot of time for massive strength/power development now, scary :)
-
when does basketball practice start again?
high stepups are great, i prefer 24" but 21" is cool too.
Graduated recently and Not playing college bball anywhere for now(maybe later)....so no practice for me lol
ah!!!!!! ok got it..
alot of time for massive strength/power development now, scary :)
scary.....=)
friday:
went to gym downtown chicago
clean and press just to 245x1
dealift just 525x3
and some pullups 25lber x10 wide
then played ball some.
Monday
squat
135x5
135x8
225x4
deadlift
225x3
315x1
405x1
500x1
585x7- http://www.youtube.com/watch?v=Qu4vayXGVbk
ham curls
145x15
abs
130x5-on free motion machine
then shot hoops for 10ish minutes
not bad.
-
tuesday:did upper body what I remember:
65 dumbells seated press x10 for two sets
some light incline bench
some back
wednesday:
squats
135x10
225x10
225x10
225x10-whole body still weak from deads monday
hamstring curls
145x15
145x15
145x15
145x15
step ups
50'sx7
50'sx7
some abs
thursday:
btn jerks
135x5
185x3
235x3
255x2
255x2
255x2
255x2
255x2
255x2
some tris and bi
pullups
45x6
45x6
45x6
friday:nothing
saturday:
squat
135x8
225x4
275x9
325x3
335x3
step ups to 20"+
60's x6
60'x 6
one leg-leg press
225x8
225x8
sunday:
played bball
few game dunks
kinda dunked someone: I was on the side of the top of the key, my teamate came to pick my right side, I kinda faked like I was gonna go towards him (fake right), fake my man a little, drove left, 1 dribble, jumped off right foot, and slammed with left hand on a guy or two. lol
-
sunday:
played bball
few game dunks
kinda dunked someone: I was on the side of the top of the key, my teamate came to pick my right side, I kinda faked like I was gonna go towards him (fake right), fake my man a little, drove left, 1 dribble, jumped off right foot, and slammed with left hand on a guy or two. lol
sick!
-
Monday:
incline bench
135x10
205x5
205x5
205x5
205x5
weighted pullups
45x6
45x6
shoulder machine
stackx7
seated dbl shoulder press-neutral grip
70'sx5
and some shoulder raises too.
play some bball then.
tuesday:
squat
135x8
225x5
225x5
-----played bball------
RDL's
225x10
225x10
225x10
hamstring curls
145x15
wednesday
front squat-no belt like always
135x5
135x5
225x5
275x2
300x1
300x1
12" BOX squat
250x4
250x4
250x4
250x4
250x4
lying hamstring curls
160x15
about it.
-
close grip bench press
135x10-look like my pec is better
205x5
255x1
275x2- http://www.youtube.com/watch?v=EqjyPqtHXqs
weighted pullups
bwx10
25x6
90x3-barley lol
strict press
135x6
155x5
155x5
155x5
then some wide squats with 155 to work on flexibilty in a wide stance.
-
sunday: didn't sleep much but hit gym anyway
light bench work
pullups up to bw+30 for eleven
and half court bball for little bit.
Tuesday:
couple sets of 60lb rows to warm-up back.
Back squat up to 225x5 slow controlled reps focused on getting as low as possbile without sacrificing form
Behind the neck jerks
135x5
205x4
245x3
275x1
280x1
300x1-http://www.youtube.com/watch?v=AsVqJcpjSEY
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
pullups
bwx10
45x6
45x6
close grip negatives
150x2
150x2
bwx10-postive and negs/
barbell rows
135x10
225x5
225x5
225x5
225x5
strict press
135x8
155x3
185x2-maybe more in tank but got a back spasm
lateral raises
20'sx12
20'sx12
20'sx12
bent over lateral raises
20'sx12
20'sx12
highest decline situps
12.5x10
25x3
-
that 300 BTNP was ridiculous, good stuff..
-
that 300 BTNP was ridiculous, good stuff..
thanks for checking my vids brah! Now if only I could edit them like you though =(
-
that 300 BTNP was ridiculous, good stuff..
thanks for checking my vids brah! Now if only I could edit them like you though =(
lol np, love your vids.
im only motivated to edit videos when im jumping real high (by my own standards) lool.
pc
-
Wednesday:AM
back squat
135x10
225x5
285x3
315x3-better then I expected to be. (depth, form, and strength wise)
deficit deadlifts-4-5" on plates, these plates had holes so it wasn't the best set-up, idk If I use them for this again.
225x3
315x3
405x1-double overhand and beltless
495x1-belt on here on, hook
585x1-hook, wanted to go higher but this one felt like I was tearing both pecs! wtf!
highest decline situps
x20-twisting
x20-twisting
x20-twisting
about it....prolly gonna hit more accesory tonight for legs and abs.
-
back squat: below parallel by two or more Inches...It might as well be called ATG squats I did today, never had this much flexibility.
135x5
135x10
225x5
295x3-all atg lol
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
lol lot of sets but not the heaviest weight.
one leg leg press
225x8
225x8
225x8
one leg rdl's-just trying these out
30'sx5
30'sx5-horrible balance arrrrrrr
one foot barrier hops
x15 side to side
x10 front to back
x15 side to side
20" single leg jumps
x3-each leg.
nice volume today, and WOnderful depth, really may have been the so called "atg" squats.
ordered oly shoes monday, can't wait for them to get here!
-
have you ever squatted in oly shoes? they make a world of difference.. expect to be getting ATG extremely easy in them.
pc
-
have you ever squatted in oly shoes? they make a world of difference.. expect to be getting ATG extremely easy in them.
pc
ordered oly shoes monday, can't wait for them to get here!
-
have you ever squatted in oly shoes? they make a world of difference.. expect to be getting ATG extremely easy in them.
pc
ordered oly shoes monday, can't wait for them to get here!
i know but that doesn't mean he has never lifted in any heh.. ie using a workout partner's/friends pair..
pc
-
have you ever squatted in oly shoes? they make a world of difference.. expect to be getting ATG extremely easy in them.
pc
ordered oly shoes monday, can't wait for them to get here!
i know but that doesn't mean he has never lifted in any heh.. ie using a workout partner's/friends pair..
pc
naw breh never used them...cant wait!!
Thurday AM: check out a potential gym for oly lifting and regular stuff too 20-25 minutes from mi casa.
close grip bench: no wrist wraps today
135x8
185x5
225x8-solid
far bent over rows
70's x15
pullups with chains on neck
bw+40 for 11 reps
and then f'd aorund with glute ham raise, and reverse hyper.
Thurday PM
front squat
135x5
135x5
245x3
245x3
245x3
245x3-heels on 2.5 lbers
245x3-same
245x3-same
standing strict press
135x8
155x4
155x4
155x4
dips
bwx8
bwx8
bwx12-had more rest before this set=more strength
tricep push downs
150x10
150x10
60x10
60x10-different attchment
lateral shoulder raises
20'sx12
20'sx12>>>25'sx10 foward tho.
seated row
175x15
arms were huge today honestly kinda out of nowhere too.....arms are not good for jumping stop me before I become a 'bench boi' LMAO.
-
Arms r good for jump momentum.... and pushin people over xD
-
Arms r good for jump momentum.... and pushin people over xD
hmm I think there good for a perfect environment out of game max effort jump....yeah....but lots of arm weight will tie you down when you got to jump from awkward positions, double jumping for rebound, people holding them down when your jumping, just a plethora of situations I can see where you can't get a perfect arm swing but you still need to jump good.
Friday AM:
squat-below parallel
135x10
135x5
225x5
275x2
275x2
315x2
330x1
350x1-tiny, tiny, lean fwrd
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
barbell cleans from the ground to check form
135x3
205x1
225x1- http://www.youtube.com/watch?v=TTEDMgMJw28
about it....
-
plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too
-
plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too
glad he did some good volume.....
Friday Pm workout
FIRST WORKOUT WITH OLY SHOES!!!!!
behind the neck jerk
135x10
205x3
225x3
245x3
260x3
270x3-not bad for my current overall fatigued state.
210x3
210x3
210x3
210x3
Back squat
135x5
135x5
225x5
300x3
320x2
330x2
265x3
265x3
265x3
265x3
Highest decline situps
25lber behind head X 7
In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL
-
plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too
In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL
LOL
i picture things when i read them, just how my mind works, not good bro!!@##
-
plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too
In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL
LOL
i picture things when i read them, just how my mind works, not good bro!!@##
I'll post a pic of my quads in a week or two......just for you!!
lol anyway todays (saturday) AM training session
weighed in at 220 today with all my clothes on pre-training.......still not 100% on what I should weigh in the summer when I plan to get as low in bodyfat as I can for jumping.
back squat
135x5-front jus tto see something
135x10
225x5
275x3
315x2
335x2
355x1-not hard. below parallel not atgs tho.
cleans-just to check form again
135x3-singles
185x1
230x1-looked better to me, but Im no expert http://www.youtube.com/watch?v=gLzlOFr5owI
close grip bench
135x8
185x6-uhhh felt yesterdays btn jerks lol
225x3
255x3-small amount of strength in tank
135x3-spped
135x2-speed
pullups-med to wide
bwx10
50x6
90x3-good (310lbs total weight)
incline press
135x5
205x5
205x5
205x5-5th had a long pause
225x2-strength in tank tho.
seated dbl shoulder press-neutral grip
60'sx14
60x6-one are at a time
box jumps
36"
x3
x3
x3
Seated box jumps
40"
x1-whats my standing vert at you think? http://www.youtube.com/watch?v=lNxgxAH-nmc
36"
x3
x3
box jumps with 10lbers in hand
36"
x3
x3
-
plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too
In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL
LOL
i picture things when i read them, just how my mind works, not good bro!!@##
I'll post a pic of my quads in a week or two......just for you!!
lol anyway todays (saturday) AM training session
weighed in at 220 today with all my clothes on pre-training.......still not 100% on what I should weigh in the summer when I plan to get as low in bodyfat as I can for jumping.
back squat
135x5-front jus tto see something
135x10
225x5
275x3
315x2
335x2
355x1-not hard. below parallel not atgs tho.
cleans-just to check form again
135x3-singles
185x1
230x1-looked better to me, but Im no expert http://www.youtube.com/watch?v=gLzlOFr5owI
close grip bench
135x8
185x6-uhhh felt yesterdays btn jerks lol
225x3
255x3-small amount of strength in tank
135x3-spped
135x2-speed
pullups-med to wide
bwx10
50x6
90x3-good (310lbs total weight)
incline press
135x5
205x5
205x5
205x5-5th had a long pause
225x2-strength in tank tho.
seated dbl shoulder press-neutral grip
60'sx14
60x6-one are at a time
box jumps
36"
x3
x3
x3
Seated box jumps
40"
x1-whats my standing vert at you think? http://www.youtube.com/watch?v=lNxgxAH-nmc
36"
x3
x3
box jumps with 10lbers in hand
36"
x3
x3
cleans looked good to me, i'm no oly expert though.. how do you like the oly shoes?
no idea on seated box jump & vert either, i mean, you landed high on that box and it looked very powerful so that's good.. landing high on a 40" box = good... jumping in oly shoes is pretty tough imo, i've done it a few times, hated it.
nice work mang, can't wait for those quad pics bro!!!! hold on wtf.
-
cleans looked good to me, i'm no oly expert though.. how do you like the oly shoes?
no idea on seated box jump & vert either, i mean, you landed high on that box and it looked very powerful so that's good.. landing high on a 40" box = good... jumping in oly shoes is pretty tough imo, i've done it a few times, hated it.
nice work mang, can't wait for those quad pics bro!!!! hold on wtf.
The oly shoes are great....I now can understand how ppl clean 400+ lbs
I liked how I could land in a squat with the oly shoes on for box squats
"hold on wtf" Lmao
saturday Pm session
squat
135x10
225x5
315x2-knees too stiff, makes sense tho, but still annoying
225x20
275x3
decided here to move my feet out wide for my knees sake
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Romanian deadlifts-done inbetween squat sets (they help with knee pain)
60 lb dbls x15
60 lb dbls x15
60lb dbls x10
60lb dbls x10
switched to a barbell
135x10
225x5
315x5
405x4-have a vid I can upload if anyone is curious.
225x10
225x10
gonna take tomarrow off from lifting, I might go play a little dodge ball though, maybe not.
Might take monday off as well, squatted so many times in the this week lol quads are growing at least lmao
-
Played some bball today, before playing I hit some abs and hamstring tho....hit decline situps 25 behind head for 10...might be a new record or ties a record. I weighed a smuge under 220 today after not eating that much in order to be light for bball. Jumping: well my standing and or only few step jumps was prolly at near all time highs or all time highs (can I thank squats for that??) BUT running jumps were not as good as I would like, could it be that I weigh 220 now? possibly. The last time I was 220 (I think around 15 months ago??) I was barley dunking when I took a running start....now I am slamming down from a standing position so that's obviously a good improvement. Knees feeling stiff tho, taking monday off completely, gonna prolly either deadlift heavy/squat heavy tuesday or just squat heavy depends how well my knees are by then. Then again maybe I should take two days off completely and try for a new record! idk.
-
Played some bball today, before playing I hit some abs and hamstring tho....hit decline situps 25 behind head for 10...might be a new record or ties a record. I weighed a smuge under 220 today after not eating that much in order to be light for bball. Jumping: well my standing and or only few step jumps was prolly at near all time highs or all time highs (can I thank squats for that??) BUT running jumps were not as good as I would like, could it be that I weigh 220 now? possibly. The last time I was 220 (I think around 15 months ago??) I was barley dunking when I took a running start....now I am slamming down from a standing position so that's obviously a good improvement. Knees feeling stiff tho, taking monday off completely, gonna prolly either deadlift heavy/squat heavy tuesday or just squat heavy depends how well my knees are by then. Then again maybe I should take two days off completely and try for a new record! idk.
that's some serious progress.. barely dunking off a run to dunking stand still.
props
-
Played some bball today, before playing I hit some abs and hamstring tho....hit decline situps 25 behind head for 10...might be a new record or ties a record. I weighed a smuge under 220 today after not eating that much in order to be light for bball. Jumping: well my standing and or only few step jumps was prolly at near all time highs or all time highs (can I thank squats for that??) BUT running jumps were not as good as I would like, could it be that I weigh 220 now? possibly. The last time I was 220 (I think around 15 months ago??) I was barley dunking when I took a running start....now I am slamming down from a standing position so that's obviously a good improvement. Knees feeling stiff tho, taking monday off completely, gonna prolly either deadlift heavy/squat heavy tuesday or just squat heavy depends how well my knees are by then. Then again maybe I should take two days off completely and try for a new record! idk.
that's some serious progress.. barely dunking off a run to dunking stand still.
props
thanks brah, but by barley I meant like only one hand dunks with just wrist over rim.
-
Tuesday AM:
squat
135x5-knees are soo stiff OMG
135x6-hamstring curls 145x15
225x5-hamstring curls 145x15
275x2-hamstring curls 145x15
315x3-ok knees were eh
cleans
135x3
185x3
225x1
250x1
205x2
205x2
205x2
225x1
245x1-caught in a little squat.
RDL's
225x5
315x5
425x2-hook grip lol forgot straps at home
highest decline abs
25x10
10x10-twisting
freemotion ab machine
90x10
90x10
90x10
gonna BTN jerk, squat, clean and RDL's tonight I think.
-
Tuesday AM:
squat
135x5-knees are soo stiff OMG
135x6-hamstring curls 145x15
225x5-hamstring curls 145x15
275x2-hamstring curls 145x15
315x3-ok knees were eh
cleans
135x3
185x3
225x1
250x1
205x2
205x2
205x2
225x1
245x1-caught in a little squat.
RDL's
225x5
315x5
425x2-hook grip lol forgot straps at home
highest decline abs
25x10
10x10-twisting
freemotion ab machine
90x10
90x10
90x10
gonna BTN jerk, squat, clean and RDL's tonight I think.
knees have been stiff since 9/11 or so, keep your eye on it mang.
-
Tuesday AM:
squat
135x5-knees are soo stiff OMG
135x6-hamstring curls 145x15
225x5-hamstring curls 145x15
275x2-hamstring curls 145x15
315x3-ok knees were eh
cleans
135x3
185x3
225x1
250x1
205x2
205x2
205x2
225x1
245x1-caught in a little squat.
RDL's
225x5
315x5
425x2-hook grip lol forgot straps at home
highest decline abs
25x10
10x10-twisting
freemotion ab machine
90x10
90x10
90x10
gonna BTN jerk, squat, clean and RDL's tonight I think.
knees have been stiff since 9/11 or so, keep your eye on it mang.
will do! Maybe I'll look into IGF-1 and inject it it knee area..........LOL well that would be a pretty extreme fix.
-
Tuesday AM:
squat
135x5-knees are soo stiff OMG
135x6-hamstring curls 145x15
225x5-hamstring curls 145x15
275x2-hamstring curls 145x15
315x3-ok knees were eh
cleans
135x3
185x3
225x1
250x1
205x2
205x2
205x2
225x1
245x1-caught in a little squat.
RDL's
225x5
315x5
425x2-hook grip lol forgot straps at home
highest decline abs
25x10
10x10-twisting
freemotion ab machine
90x10
90x10
90x10
gonna BTN jerk, squat, clean and RDL's tonight I think.
knees have been stiff since 9/11 or so, keep your eye on it mang.
will do! Maybe I'll look into IGF-1 and inject it it knee area..........LOL well that would be a pretty extreme fix.
blend a bunch of bananas and inject that shit into it, bananas rule.
-
blend a bunch of bananas and inject that shit into it, bananas rule.
I have seen you like bananas the night before pecking vert as well, I worry about sugar/carb intake so I have yet to decide if bananas are for me lol.
-
blend a bunch of bananas and inject that shit into it, bananas rule.
I have seen you like bananas the night before pecking vert as well, I worry about sugar/carb intake so I have yet to decide if bananas are for me lol.
here's why i like them... say i weigh 160 before sleep, i'll eat say 6 bananas, now i weight like 162 or 163 or something.. well, the next day i'll wakeup around 159 probably, then take about 6-7 ridiculous dumps and end up being like 156.. SORRY FOR THE GROSSNESS, but bananas empty you out and make you feel light as hell.. plus all the potassium/glycogen replenishment :d
I honestly think there's something interesting with taking a bunch of craps before vert/speed, because man, when i do, i always jump great/sprint my fastest.. hah
bananas the night before, caffeine day of, = win..
if i feel good tomorrow i might even drink two monster energy's.. man i'd be so wired, one gives me the shakes.. with two i'd be like that crack addict on chapelle show.
hahah
-
blend a bunch of bananas and inject that shit into it, bananas rule.
I have seen you like bananas the night before pecking vert as well, I worry about sugar/carb intake so I have yet to decide if bananas are for me lol.
here's why i like them... say i weigh 160 before sleep, i'll eat say 6 bananas, now i weight like 162 or 163 or something.. well, the next day i'll wakeup around 159 probably, then take about 6-7 ridiculous dumps and end up being like 156.. SORRY FOR THE GROSSNESS, but bananas empty you out and make you feel light as hell.. plus all the potassium/glycogen replenishment :d
I honestly think there's something interesting with taking a bunch of craps before vert/speed, because man, when i do, i always jump great/sprint my fastest.. hah
bananas the night before, caffeine day of, = win..
if i feel good tomorrow i might even drink two monster energy's.. man i'd be so wired, one gives me the shakes.. with two i'd be like that crack addict on chapelle show.
hahah
LMAO I see where your comming, oh wait I picture everything I'm reading, I don't want to see that!!! LOL!
I take caffeine in some sort 6 days a week, so, yeah, got some tolerance.
Bro you should def. check out geranium extract for peaking days, its really good to use with caffeine.
-
Tuesday PM:
Behind the neck jerks
135x5
205x3
225x3
245x3
275x2
295x1
310x0-AAARRRRRRRRRRRRRRRRRRR CLOSE but my arms just couldn't hold it.
cleans
135x1
225x1
245x1
275x0
275x1-got it.
290x0-sooooo close.........
back squat
135x8
225x5
295x3
315x1
335x1
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
RDL"s
225x10
225x10
MAD I DIDNT GET 310 btn jerk, and MAD I didn't clean 290.................ANGRY KITTY IZ ANGRY lol
-
Tuesday PM:
Behind the neck jerks
135x5
205x3
225x3
245x3
275x2
295x1
310x0-AAARRRRRRRRRRRRRRRRRRR CLOSE but my arms just couldn't hold it.
cleans
135x1
225x1
245x1
275x0
275x1-got it.
290x0-sooooo close.........
back squat
135x8
225x5
295x3
315x1
335x1
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
RDL"s
225x10
225x10
MAD I DIDNT GET 310 btn jerk, and MAD I didn't clean 290.................ANGRY KITTY IZ ANGRY lol
16 sets!!!! :o :o :o
-
16 sets!!!! :o :o :o
Actualy 16 sets of 3x265 AFTER 135x8 , 5x225, 3x295 , 1x315 , 1x335 , not to mention the cleans!!!
:o * [infinite]
-
blend a bunch of bananas and inject that shit into it, bananas rule.
I have seen you like bananas the night before pecking vert as well, I worry about sugar/carb intake so I have yet to decide if bananas are for me lol.
here's why i like them... say i weigh 160 before sleep, i'll eat say 6 bananas, now i weight like 162 or 163 or something.. well, the next day i'll wakeup around 159 probably, then take about 6-7 ridiculous dumps and end up being like 156.. SORRY FOR THE GROSSNESS, but bananas empty you out and make you feel light as hell.. plus all the potassium/glycogen replenishment :d
I honestly think there's something interesting with taking a bunch of craps before vert/speed, because man, when i do, i always jump great/sprint my fastest.. hah
bananas the night before, caffeine day of, = win..
if i feel good tomorrow i might even drink two monster energy's.. man i'd be so wired, one gives me the shakes.. with two i'd be like that crack addict on chapelle show.
hahah
LMAO I see where your comming, oh wait I picture everything I'm reading, I don't want to see that!!! LOL!
hahahah! yez@!%@#
I take caffeine in some sort 6 days a week, so, yeah, got some tolerance.
Bro you should def. check out geranium extract for peaking days, its really good to use with caffeine.
they probably have that at whole foods i'll have to check it out.
Tuesday PM:
Behind the neck jerks
135x5
205x3
225x3
245x3
275x2
295x1
310x0-AAARRRRRRRRRRRRRRRRRRR CLOSE but my arms just couldn't hold it.
cleans
135x1
225x1
245x1
275x0
275x1-got it.
290x0-sooooo close.........
back squat
135x8
225x5
295x3
315x1
335x1
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
RDL"s
225x10
225x10
MAD I DIDNT GET 310 btn jerk, and MAD I didn't clean 290.................ANGRY KITTY IZ ANGRY lol
16 sets!!!! :o :o :o
beast.
get that 310 mane, lightweight.
-
I don't know if whole foods will have it but heres more specific what I am talking about: http://ezinearticles.com/?What-is-1,3-Dimethylamylamine?&id=3324614
-
I don't know if whole foods will have it but heres more specific what I am talking about: http://ezinearticles.com/?What-is-1,3-Dimethylamylamine?&id=3324614
sounds kinda crazy, how many times have you used it? would be interested in trying it, but only after researching it a shitload to make sure it's safe.
-
I don't know if whole foods will have it but heres more specific what I am talking about: http://ezinearticles.com/?What-is-1,3-Dimethylamylamine?&id=3324614
sounds kinda crazy, how many times have you used it? would be interested in trying it, but only after researching it a shitload to make sure it's safe.
Blast has talked about it in IRC before. A few of my friends used it before their last 2k test of the crew season, they all set quite impressive PBs.
-
I don't know if whole foods will have it but heres more specific what I am talking about: http://ezinearticles.com/?What-is-1,3-Dimethylamylamine?&id=3324614
sounds kinda crazy, how many times have you used it? would be interested in trying it, but only after researching it a shitload to make sure it's safe.
for me Its more endurance booster than anything......but I do see it having some great potential for peaking vert.
I just use it on occasionally.
-
wednesday: early workout
back squat
135x5-knees are stiff but getting better.
135x5-lying hamstring 145x15
225x5-lying hamstring 145x15
275x3
305x2
315x4-4th was a little hard =(
335x1
345x1
pullups
bwx10
50x6
50x6
close grip bench
135x10
185x5
235x3
260x3
about it.
gonna do higher volume tonight.
-
wednesday PM
back squat
135x5
135x5
225x5
315x2
335x1
315x4
280x2
280x2
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2
280x2
wanted to do more sets on squat but I started to loose any speed I had to begin with......I woulda gone on but I don't think doing squats which each rep last 5 seconds would build the kinda power I need.
reasons why I had little power:
could be all the workouts
could be I didn't have enough carbs today prolly under 130grams.
Protein is near 400-450 grams tho.
-
y r u working out twice a day everyday now?
-
y r u working out twice a day everyday now?
x2
regardless of the reason though, it's pretty impressive.
:)
-
y r u working out twice a day everyday now?
x2
regardless of the reason though, it's pretty impressive.
:)
I doing more olympic lifting and with the lower reps, I think its less muscle recovery is needed, and allows strength to be gained through ways other than increase in muscle size....might only lift 1x today tho since didn't sleep long.
-
jersey shore tonight...u already know big brehhhhh 8)
-
jersey shore tonight...u already know big brehhhhh 8)
workout 2 twice or workout once? I think we a got a SITUATION :pissed:
-
jersey shore tonight...u already know big brehhhhh 8)
workout 2 twice or workout once? I think we a got a SITUATION :pissed:
STL
squat, tan, laundry.
-
yep
Thursday training:
squats
135x2-not knees, but just so stiff. >>lying hamstrings 145x15
135x10>>ly ham 145x15
225x5>>ly ham 145x15
275x2
275x2
315x1
350x2-good, def. below parallels but atgs? idk for sure
315x2
cleans
135x3
185x2
235x1
pullups
bwx10
45x8-new record??
45x5-super wides
dbl press seated-one arm at a time
65x8
65x8
65x8
seated rows
200x10
about it. low volume today, try to do more volume manyanna.
-
Friday AM
back squats-below parallels and no belts like always
135x2-lying hamstring 145x15
135x5-lying hamstring 145x15
135x10-lying hamstring 160x10-lil breh went heavy??
225x5
275x2-felt real easy.
315x2
335x2
225x8-not comming up all the way :P
225x8-same
dips
bwx8
bwx8
bwx8
bwx8
seated rows
200x10
200x10
200x10
200x10
dbl rows
140x8
140x8
140x8
ez curls
105x8-close grip
105x6-wide grip
then foamed rolled and did TKE's and strenched quads a lot....I rly didn't know if I was doing the foam rolling 100% right but I did a lot of quads, hamstring, and just a lil calves.
-
Friday AM
back squats-below parallels and no belts like always
135x2-lying hamstring 145x15
135x5-lying hamstring 145x15
135x10-lying hamstring 160x10-lil breh went heavy??
225x5
275x2-felt real easy.
315x2
335x2
225x8-not comming up all the way :P
225x8-same
dips
bwx8
bwx8
bwx8
bwx8
seated rows
200x10
200x10
200x10
200x10
dbl rows
140x8
140x8
140x8
ez curls
105x8-close grip
105x6-wide grip
then foamed rolled and did TKE's and strenched quads a lot....I rly didn't know if I was doing the foam rolling 100% right but I did a lot of quads, hamstring, and just a lil calves.
i go up and down the muscle, ~10 times, then i go up slowly, any time i hit a "more painful spot", i sit on it for 30-60s until i feel the muscle just give out and relax.. i mostly hit itb though, for hamstrings i'd use some other method, "hamstring MFR box", the best kept secret on teh planet:
http://www.youtube.com/watch?v=UjVIcDA5EUY
that always made my quads/knees feel good too.
-
video didn't work, but I'll look it up on googles.
Friday PM:
squats
135x5
135x10
225x5
315x2
365x1-good, not atgs but still below paralells.
(then all the volume work I make sure to get atgs)
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
btn jerks
135x5
225x2-felt real real light
225x2
265x2
280x2-stopped after this cause I was pressing out, and not jerking with good form. (no homo)
squats were real strong today, prolly good for more weight.
-
my bad, i had it private, you won't find it on teh googles.
http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded
should work in a few.
pc
-
my bad, i had it private, you won't find it on teh googles.
http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded
should work in a few.
pc
??leg extension?? with a plyo box?
-
my bad, i had it private, you won't find it on teh googles.
http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded
should work in a few.
pc
??leg extension?? with a plyo box?
put all the weight on your hamstrings, let the edge dig into it.. work up and down the muscle, ie 20 swings at X, 20 swings at X+2inches, etc..
it feels ridiculously good, you'll feel real loose ;d
peace
-
went down to ernies pl gym today:
squats:
160x10
160x10
250x8
250x8
300x5
320x3
340x1-quick
deadlift
135x3
225x3
325x2-D.O.
415x1-hook
505x1-hook
575x1-real quick, hook
615x3-hook grip, more in tank.
close grip bench
135x10>>>8 wide grip pullups
185x4
225x4-soo easy
280x1-easy rep, not too bad.
Overall pretty good, but really wasn't as warmed-up as I'd like to be for anything, Only had protein shake+bananna before the workout. the 615 tripple is good considering I have squatted like 7+ times these last five days, and my body isn't 100% used that yet.
They were playing some kind of rock music the whole time, lol, not workout music IMO.
-
went down to ernies pl gym today:
squats:
160x10
160x10
250x8
250x8
300x5
320x3
340x1-quick
deadlift
135x3
225x3
325x2-D.O.
415x1-hook
505x1-hook
575x1-real quick, hook
615x3-hook grip, more in tank.
close grip bench
135x10>>>8 wide grip pullups
185x4
225x4-soo easy
280x1-easy rep, not too bad.
Overall pretty good, but really wasn't as warmed-up as I'd like to be for anything, Only had protein shake+bananna before the workout. the 615 tripple is good considering I have squatted like 7+ times these last five days, and my body isn't 100% used that yet.
They were playing some kind of rock music the whole time, lol, not workout music IMO.
nice deadlift lil breh. did u get it on video?
-
went down to ernies pl gym today:
squats:
160x10
160x10
250x8
250x8
300x5
320x3
340x1-quick
deadlift
135x3
225x3
325x2-D.O.
415x1-hook
505x1-hook
575x1-real quick, hook
615x3-hook grip, more in tank.
close grip bench
135x10>>>8 wide grip pullups
185x4
225x4-soo easy
280x1-easy rep, not too bad.
Overall pretty good, but really wasn't as warmed-up as I'd like to be for anything, Only had protein shake+bananna before the workout. the 615 tripple is good considering I have squatted like 7+ times these last five days, and my body isn't 100% used that yet.
They were playing some kind of rock music the whole time, lol, not workout music IMO.
nice deadlift lil breh. did u get it on video?
thank big breh, no I don't think it was video worthy LMAO
-
Saturday later workout
SATURDAY later on...
squat
135x20>>situps decline x25
225x10
cleans
155x1
225x1
225x1
225x1
225x1
250x1
pullups
with 20 or 25lb vest on 15 reps.
Sunday: did some wrist rolling here and there.
Monday:
squats
135x2>>lying hamstrings 145x15
135x4>>lying hamstrings 145x15
135x8>>lying hamstrings 160x10
135x10>>lying hamstring 160x10
225x5
225x5
RDL's
225x10
315x5
405x7-new record, but I forced it, back wasn't healed from saturday.
225x10
225x10
225x10
pullups
35lber held by feet for 9 reps....(260lbs total weight, had alot clothes/shoes on so I was like 225 today)
then did foam rolling and streching....and a set of 10 for TKE's.
DIDN't play basketball on sundays like normal and legs are huge from not playing....maybe I'll wait till december to play again.
-
Saturday later workout
SATURDAY later on...
squat
135x20>>situps decline x25
225x10
cleans
155x1
225x1
225x1
225x1
225x1
250x1
pullups
with 20 or 25lb vest on 15 reps.
Sunday: did some wrist rolling here and there.
Monday:
squats
135x2>>lying hamstrings 145x15
135x4>>lying hamstrings 145x15
135x8>>lying hamstrings 160x10
135x10>>lying hamstring 160x10
225x5
225x5
RDL's
225x10
315x5
405x7-new record, but I forced it, back wasn't healed from saturday.
225x10
225x10
225x10
pullups
35lber held by feet for 9 reps....(260lbs total weight, had alot clothes/shoes on so I was like 225 today)
then did foam rolling and streching....and a set of 10 for TKE's.
DIDN't play basketball on sundays like normal and legs are huge from not playing....maybe I'll wait till december to play again.
405 x 7 wtf? siiiiiiiiiiiiiiiiiicccccccccccccckkkkkkkkkkkkkk
if you're not going to play bball at least go shoot around, get those 'impacts in' & increase blood flow @!$
peace man
-
^^ I will start shooting around when My knees stop being stiff.......deal?^^^^
Monday PM
back squat
135x3
135x8
135x10
225x5
275x2
315x2
340x1
375x1
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
strict press
135x8>>decline situps 25lb behind head for 7 reps
155x4>>25 decline situps
175x4
200x1>>15 decline twisting situps
dbl lateral shoudler raises
20'sx15
20'sx15
20'sx15
20'sx15
then foam rolled with pvc.
Back is still not recovered from deadlifts saturday, and it really affects squat strength somehow, got a pvc pipe to use as a foam roller, and when doing the IT band area down the legs it hurt real real bad. lol.
-
its gonna hurt real bad the first few times u do it but i pretty much put all my weight on it now after a week
-
its gonna hurt real bad the first few times u do it but i pretty much put all my weight on it now after a week
Yeah same here, I just pushed through it the first few times and set a goal of doing like 20 back and forth rolls on the IT band. After a few times it was fine. I do a side bridge on my IT band with a 4" PVC haha.
-
its gonna hurt real bad the first few times u do it but i pretty much put all my weight on it now after a week
Yeah same here, I just pushed through it the first few times and set a goal of doing like 20 back and forth rolls on the IT band. After a few times it was fine. I do a side bridge on my IT band with a 4" PVC haha.
wow painful.
Tuesday:
knees were stiff so I rested them.
bench
135x10
185x3
225x3
275x1
300x1-almost two, held at the top too long after first rep.
close grip
225x11-http://www.youtube.com/watch?v=1rpzjWZhB_A
about it, was tired from moon jumps..
Wednesday:
knees were still stiff but I maid myself do some legs training anyway.
squat
135x5
135x5>lying hamstring 145x15
135x5>ly ham 160x10
135x8.ly ham 160x10
225x10
225x10
225x10
abs stuff cant remember exactly what.
walking lunges
35'sx12 strides a leg
50'sx6 strides a leg
50'sx6 strides a leg
can't remember what else.
thursday:
pullups
x10-right here felt weak today from doing moon jumps
bw+45 for 7 reps
strict press
135x8
185x2
205x1-new record and http://www.youtube.com/watch?v=IM7-Eho76eI
135x10
barbell rows
225x8
225x8
225x8
ez curl bar curls
135x5
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
tricep overhead extsion
35x15
35x15
35x15
seated row
220x10
Friday am
squats
135x4>decline situpsx25
135x4
135x6>>rdl's 135x15
225x5>>rdl's 135x10
315x2>>rdl's 205x10
365x1
320x5
about it...taking break from OLympic lifts till knees heal up.
thinking about routine for when knees are better:
Mond: morning squat+ olympic lifts, afternoon legs and abs and squats
Tues: morning squat+ olympic lifts after noon shoulders,triceps and squats
Wed: morning squat+ olympic lifts afternoon back biceps and squats
Thursd:morning squat+ olympic lifts afternoon legs abs and squats
Friday:morning squat+ olympic lifts afternoon squats and shoulders tricep
SAt:morning squat+ olympic lifts afternoon squats and back biceps
SUN: oFF
just thinking about it...not sure yet.
-
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.
-
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.
great job again...y u running the treadmill lately?
-
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.
great job again...y u running the treadmill lately?
I never run on the tredmill breh (takes hamstring out of running by pulling your footback for you) I was just doing incline walk to warm-up. thanks breh, nice planks.
-
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.
amazing deadlifting.... sounds like you're in russia in that video, in 10 years you'll make konstantinov look like adarqui.
-
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.
WTF???
Insanity... :o :o :o
-
^^thanks brehs
Saturday:
front squat
135x10
225x5
225x5
275x2
military press
135x5
185x4
135x10
Sunday:
close grip bench
135x10-some rows
185x3-some rows
245x2
290x1-went to try for a second rep and something thats been in my upper right pec/shoulder finally tore, IDK if I tore my pec, but might be too close to the shoulder. lol
not too worried about it, benching is gay anyway and I think I can still press vertically.
Monday
squat-knees are getting better
135x10-hamstring lying curls 145x15
135x10
225x5
255x9
255x9
255x9
255x9
RDL's
280x9
280x9
280x9
280x9
snatch
135x1
135x1
135x1-all had solid start postions, felt loose from exercises before this.
did some strengthing and little bit of foal rolling.
decline abs
25 behind head for 10
started doing twisting and kept catching ab spams/cramps lol too much KREATINEZ!
any tips for possible torn pec? no bruising 24hrs after.
-
MOFO! that deadlift vid was awesome! :o
-
290x1-went to try for a second rep and something thats been in my upper right pec/shoulder finally tore, IDK if I tore my pec, but might be too close to the shoulder. lol
not too worried about it, benching is gay anyway and I think I can still press vertically.
thats the spirit :D
only advice is rest and using like a hot shower to help loosen it up so you can get in some light mobility work easier.. be careful not to really push it man, you don't want any complete tears, then all of your training will be jacked up.
pc
-
alright thanks for the tips^^^^
Tuesday: ate low/no carb today since I miss being rly not fat =(, will carb up for squats manyanna
pullups
bwx10
45x6
45x6
45x4-after third I hanged for a good amount of time before going for 4.
strict press
135x5
135x5
135x5
135x5
135x5
skullcrusher/seated row super set
180x10>>65x10
200x10>>65x10
300x5>>65x10
rear delt cable flys
20x10
20x10
ex curls
135x5
about it, low strength today, but was expected from no carbs. Stimulants seems to work better in a no carb enviorment tho. good to kno. squats and rdl's tomarrow smovlo day 2 excited and piss myself same time thinking about it lol jk.
-
ur doing smolovo again? 8) :strong:
-
alright thanks for the tips^^^^
Tuesday: ate low/no carb today since I miss being rly not fat =(, will carb up for squats manyanna
pullups
bwx10
45x6
45x6
45x4-after third I hanged for a good amount of time before going for 4.
strict press
135x5
135x5
135x5
135x5
135x5
skullcrusher/seated row super set
180x10>>65x10
200x10>>65x10
300x5>>65x10
rear delt cable flys
20x10
20x10
ex curls
135x5
about it, low strength today, but was expected from no carbs. Stimulants seems to work better in a no carb enviorment tho. good to kno. squats and rdl's tomarrow smovlo day 2 excited and piss myself same time thinking about it lol jk.
strength endurance will usually suck on low carb, but maximal strength is usually not effected at all, from my experience.. so something you can rep for 8 on high carb, you might rep for only 4-5 on low carb, but 1RM should be about the same.
and ya, stimulants (caffeine) in low carb environment can really lead to some serious max strength for that day.
peace
-
alright thanks for the tips^^^^
Tuesday: ate low/no carb today since I miss being rly not fat =(, will carb up for squats manyanna
pullups
bwx10
45x6
45x6
45x4-after third I hanged for a good amount of time before going for 4.
strict press
135x5
135x5
135x5
135x5
135x5
skullcrusher/seated row super set
180x10>>65x10
200x10>>65x10
300x5>>65x10
rear delt cable flys
20x10
20x10
ex curls
135x5
about it, low strength today, but was expected from no carbs. Stimulants seems to work better in a no carb enviorment tho. good to kno. squats and rdl's tomarrow smovlo day 2 excited and piss myself same time thinking about it lol jk.
strength endurance will usually suck on low carb, but maximal strength is usually not effected at all, from my experience.. so something you can rep for 8 on high carb, you might rep for only 4-5 on low carb, but 1RM should be about the same.
and ya, stimulants (caffeine) in low carb environment can really lead to some serious max strength for that day.
peace
good to hear that, pullups endurance was not there yesterday.
-
no squats yesterday??
-
no squats yesterday??
lol naw doing smolvo rotuine for 3 weeks...its mon, wed, fri, sat.
-
went down to frantz today so used a monolift
squats
160x10-so fast like baby fox
250x5-same
290x7
290x7
290x7
290x7
290x7
RDL"s
305x7
305x7
305x7
305x7
305x7
cleans
145x1
235x1
235x1
easy.
-
low carb day:
strict press
135x10>>135x30 barbell rows
135x5>>60'sx15 incline lying rows
185x1>>60'sx15 incline lying rows
225x1 http://www.youtube.com/watch?v=LgU0FRShJV4 and more rows
threw on the weight vest for pullups
bw+25x10
bw+25x10
bw+25x10
bw+25x10
and some tricept ext. with 20lb dumbells and few curls
arms were big again, but I guess it's ok for now, no bball for awhile.
thursday pm:
front squat
135x10-hamstring curls 155x15
135x10-ham curls 155x10
225x5--oh back is tired mid back area
275x2
320x1-if I said It was light,I'd be lying, tonight this felt heavy as hell like
decided my back needs a break to rest for smolvo tomarrow so I drop the weight and went as fast as I could and took 30 sec. breks
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
hamstring curls
170x10
highest decline abs
25 behind head for 10-this is getting easier
TKE's
x10
x10
and some hamstring swings on table at the gym LOL
middle back was fatigued, similar feeling to after a strongman contest.
speed squats were pretty fun...I remember doing all speed exercises for three weeks 3 years ago and getting strong from it.
-
Hey man. Further up the thread you posted a 5x300 skullcrusher. How the damn do you do that. Isnt your bench "only" in the low 300's? Or was i because the seated rows were done first?
-
Hey man. Further up the thread you posted a 5x300 skullcrusher. How the damn do you do that. Isnt your bench "only" in the low 300's? Or was i because the seated rows were done first?
lmao that was seated rows hahah no I suck at skullcrushers
-
friday: was holding a good amount of water under my skin, yesterday with low carbs I had a pot or two of coffee and that drained my fluids out so today my body was holding as much as it could and I had lots of carbs in the morning with milk (first time in months) eggs, chicken, soup, yogurt, ceareal, and some shake.
squats:
135x10-glutes feel powerfull
225x5
295x5
295x5
295x5
295x5
295x5
295x5
295x5
RDL's
225x5
335x5
335x5
335x5
335x5
335x5
335x5
335x5
Dumbell snatch
100x17 just to see if I could do what little germaninc did.lol
abs machine
70x15
highest decline abs
30 behind head x 5
30 hehind head x 5
rope cruches
180x10
220x8-got a phone call.
about it.
weighed in at a massive 225 with all those carbs and water I was holding.
-
saturday real early before working: smolvo with 310 squats, and 355 rdl's
satuday nigtht: big breh was home
these exercises were done all mixed together like a circuit minus the no rest part, there WAS rest between.
strict press
135x5
135x5
135x5
135x5
165x5
135x12
dbl one arm rows
56x8
55x10
60x10
rear delt flys
20'sx15
20'sx15
20'sx15
skullcrusher
35x15
85x10
105x5
120x2-hard
85x10
85x10
barbell rows
145x40 -lol
one arm tri- extensions
30'sx8
30'sx8
overhead skullcrusher
35x20
45x20
decline abs
35x1
pullups
bw+95 for two, may been weak due to being at very end.
wanted to get a lot of volume in that day I ate ice cream.
squats
135x1-wow no fish oil for a week making knee stiff.
135x10>>hamstring curls one leg at a time standing 100x15
225x5
275x9
275x9
275x9
275x9
RDL's
225x5
300x9
300x9
300x9
300x9
walking lunges
75x10
75x10
few more leg curls
one leg leg press
1 plate a side for 15
2 plates a side for 8
-
wanted to get a lot of volume in that day I ate ice cream.
best ice cream for athletes is haagen dazs chocolate peanutbutter.
:D
squats
135x1-wow no fish oil for a week making knee stiff.
interesting.. have you noticed that type of reaction with/without fish oil many times?
peace
-
wanted to get a lot of volume in that day I ate ice cream.
best ice cream for athletes is haagen dazs chocolate peanutbutter.
:D
squats
135x1-wow no fish oil for a week making knee stiff.
interesting.. have you noticed that type of reaction with/without fish oil many times?
peace
yes but not sure yet if its is the fish oil 100%
Tuesday:
pullups
bwX10
bw+50 for 6
bw + 50 for 5 (long hang after 4)
incline bench super setted with super wide pullups
135x10>>5 real wide pullups
185x5>>5 real wide pullups
225x5>> 5 real wide pullups
stop benching after here started feeling pec injury...it was only 9 days ago I hurt it.
one arm dbl press
70x6>>200x10 seated row
tricep skullcrushers
75x12>>200x10 seated row
75x12
dbl row
130x15
preecher curl-lolwut
75x10
bodyweight is 228 after workout today, kinda scary since I didn't eat for a span of 5 hours today....So that means I was light.........Maybe I should spend 4 weeks gaining some muscle weight before I cut to 198...the extra muscle should make cutting easier perhaps.
-
Wednesday: went down to pl'ing gym...used mono, makes things more convent but I'm weak in the bottem not top so doesn't help me any for lb-age.
squats
160x10
150x5
300x7
300x7
300x7
300x7
300x7-all sets were powerfull and easy, but did strain some, weird lol.
RDL's
225x5
345x7
345x7
345x7
345x7
345x7
all done, ate pretty good today, not frequent enough, but good. was a 229 post workout.
(I gain a whole lot during workouts from water, creatine and amino acid drink)
-
wanted to get a lot of volume in that day I ate ice cream.
best ice cream for athletes is haagen dazs chocolate peanutbutter.
:D
squats
135x1-wow no fish oil for a week making knee stiff.
interesting.. have you noticed that type of reaction with/without fish oil many times?
peace
Hmmm yea I'm interested in this. I used to take Carlson's liquid fish oil which meant I was getting easily 25-40 grams a day. I don't remember having joint pain then but that was in a younger training age, so strength and stuff was lower. I did play shitloads of ball at the time though and no pain. Hmmmm, come to think of it, we should all take a lot of fish oil.
-
Thursday: quick workout
strict press
135x5>>5 wide pullups
135x5>>same
135x13>>same
barbell row
135x40
light close grip
135x10
135x10
shoulder press
??x10
??x10
skullcrusher
80x10
80x10
80x10
tired from pond digging.
Friday:
squats
135x10
225x5
315x5
315x5
315x5
315x5
315x5
315x5
315x5
front squats
240x10
RDL's
225x5
355x5
355x5
355x5
355x5
355x5
355x10-did last two sets in one set, lol.
tough today, really hard, been doing some outdoor/pond work for grandparents making low back fatigued.
saturday:
during day gained a lot of weight eating.....lol
night:
squat
135x10
135x10
225x5
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
bench
135x10
185x5
225x16-new record by 3 I think. didn't go real fast for saftey,
RDL's
225x5
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
and some medicine ball twist......walked too much this weekend in chicago, big breh got the sore knees.
Monday: AM went down to powerlifting gym just to hit some big weights.
squat
160x10
160x10
250x5
340xDUMP-hit the saftey thing at the bottem of the monolift and lost balance.
was gonna do a 1rm but after the dump decided to try 400 for reps
402x4-not bad used a belt, first time in months
Deadlift
225x3
325x1
415x1
505x1
595x1
700x1-finally!!! yes! http://www.youtube.com/watch?v=gDLXCTihVPs
MONDAY PM:
squat
135x10
135x10
225x5
285x9
285x9
285x9
285x9
skipped rdl's today back got enough work from dl's in the morning.
getting to a 500 squat with a belt seems do-able.
-
:strong: sum good workouts man, GOOD JOD on the deadlift, thats BEAST!
-
700 lb deadlift = :o
props, that is one of the best deadlifts based on age/weight on youtube ever, pretty sure of it.
-
^^thanks brehs
tuesday:
benched again since pec felt way way better, started doing 280 for reps, hurt it again, this time worse, 24hrs later arm and some part of upper chest has black and blue.
Wednesday:at pl'ing gym
saftey squat bar-pec wasn't allow me flexibilty to get under a regular bar.
160x10
160x10
250x5-felt awkward, decided to force my self to do regular bar.
barbell squat
145x10-found a way to barley get under the bar with only tips of fingers touching the bar.
250x5-easy
310x7
310x7
310x7
310x7
310x7
squats were pretty good. surpised how musch harder the ssb is than barbell.
Friday mornining:
bike for 5 mins
high incline walk 5 mins
squat
135x10>>one arm dbl press 100x3 (L)
135x10>>one arm dbl press 100x3 (L)
235x10>>one arm dbl press 100x3 (L)
then I realized I had no time Left...LOL gotta do the sets later that day.
Friday afternoon:
squat
160x20
160x10
250x5
325x5
325x5
325x5
325x5
325x5
325x5
325x5
about it.
saturday morning:
squat
135x10
210x10
250x5
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
did some abs inbetwen sets by doing leg raises and stuff off lying on the bench.
pec is getting better, might not bench heavy for meet in december tho, just squat/deadlift heavy and do an easy bench.
-
bobby said u got/need an mri, when do u find out??
-
^^thanks brehs
tuesday:
benched again since pec felt way way better, started doing 280 for reps, hurt it again, this time worse, 24hrs later arm and some part of upper chest has black and blue.
damn that is not good at all, stay away from bench for a while maaaayneeeee :/
Wednesday:at pl'ing gym
saftey squat bar-pec wasn't allow me flexibilty to get under a regular bar.
160x10
160x10
250x5-felt awkward, decided to force my self to do regular bar.
barbell squat
145x10-found a way to barley get under the bar with only tips of fingers touching the bar.
250x5-easy
310x7
310x7
310x7
310x7
310x7
squats were pretty good. surpised how musch harder the ssb is than barbell.
Friday mornining:
bike for 5 mins
high incline walk 5 mins
squat
135x10>>one arm dbl press 100x3 (L)
135x10>>one arm dbl press 100x3 (L)
235x10>>one arm dbl press 100x3 (L)
then I realized I had no time Left...LOL gotta do the sets later that day.
Friday afternoon:
squat
160x20
160x10
250x5
325x5
325x5
325x5
325x5
325x5
325x5
325x5
about it.
saturday morning:
squat
135x10
210x10
250x5
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
did some abs inbetwen sets by doing leg raises and stuff off lying on the bench.
pec is getting better, might not bench heavy for meet in december tho, just squat/deadlift heavy and do an easy bench.
-
^^I WILL!
Monday:
squats
180x10
180x15
290x3
400x1-belt
420x3-belt, Hoping for more reps, oh well still a new record for most weight squatted ever.
fun started here: ditched the belt for volume.
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x20-last two sets I decided to condense into one 20-rep set.
SSB good mornings-I bend over alot
115x10
115x10
115x10
these may look light, but hit abs real good I think.
Oh yeah did maybe about 5-8 sets of leg raises in between stuff.
-
^^I WILL!
Monday:
squats
180x10
180x15
290x3
400x1-belt
420x3-belt, Hoping for more reps, oh well still a new record for most weight squatted ever.
fun started here: ditched the belt for volume.
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x20-last two sets I decided to condense into one 20-rep set.
damn good squatting man......
SSB good mornings-I bend over alot
115x10
115x10
115x10
these may look light, but hit abs real good I think.
Oh yeah did maybe about 5-8 sets of leg raises in between stuff.
SSBar anything kills the abs, shit is great for abs/core.. i cant squat for shit in it :)
-
^^agreed.
Tuesday:
just used a 25lb dumbell for some tri extensions around the house for left arm.
Wednesday:
at pl gym
160x10
160x10
250x5
250x5
340x3
370x3
370x3
barbell rows
55x40
55x40
55x40
deadlift
325x1, 415x1, just checking pec, didn't hurt, felt so light,lol.
Wednesday night at home
squat
175x10
175x10
265x5
350x10-good, new record --------NO BELT FYI---------
and medicine ball ab twist for like 20.
http://www.youtube.com/watch?v=60Leom8Zm-w
-
Thursday PM
bike warm-up
I like to do 30 secs harder resistance, followed by easy biking. 5 minutes total
INCLINE TREDMILL WALK 15%
so time I spent walking on toes, for tiny calves I have lmao
5 minutes total there
Seated rows
60x40
120x20
180x10
180x10
180x10
130x20
one arm tricep cable push downs
40x15
40x15
40x15
40x15
dbl snatch-left arm only
75x3
105x3-pretty easy, never done this much with a dbl before.
-----------------went to play a little basketball, nothing too intense------------
standing vert: I couldn't use my right arm to gain any momentum for jumping but my standing vert was at all time high while being 235 lbs (yes chocolate milk makes you gain 10lbs in a couple day LMAO)
started playing game and went for a running slam and felt the injury crunch sort of so I stop playing right away.
------------------back to weights lmao------------------------------
one arm cable tri push downs
40x15
40x15
40x15
50x12
50x12
one arm cable rows-sort of like starting a lawn mower
100x10
170x10
170x10
170x10
190x10-left arm, and used 110 for right.
about it, can't beleve how much weight choc milk can put on you, I'm done with it for a while lmao.
happy about the standing jumps could of prolly done 36" at least I think.
-
aw man!!
your DL is NUTS!!!!
-
Your simply freakishly strong man. DAMN!! :strong:
Good DLing and squatting.
-
standing vert: I couldn't use my right arm to gain any momentum for jumping but my standing vert was at all time high while being 235 lbs (yes chocolate milk makes you gain 10lbs in a couple day LMAO)
what the fuck? that's ridiculous.. good shit man.. i would have bet my house against you PR'n on vert given your pec strain.. that is some massive leg power considering suboptimal arm swing.
S.I.C.K <lmao>
-
i bet if u kicked a door in, it wud fly across the room and smash thru the opposite wall.
STRONG FUCKA
xD
much love
-
haha thanks guys....andrew I think the pec is a little bit worse then a strain, but its feeling better everyday.
saturday:
morning at powerlifting gym
squats-no belt
160x5
160x20
160x10
250x5
360x3
380x3
400x1-easy, shoulda done 2 or 3.
270x10
270x10
270x10
270x10-bit wider foot placement
180x5
180x5-last two sets really wide.
leg reaises here and there between sets
got there late and everyone left so wraped it up and went home for an hour to eat and stuff.
other gym
bike-5 minutes
incline tredmill-5 minutes
leg press 135x20
3" deficit deadlift-NO BELT
225x3
315x2
405x1
440x10+27ish secoond hold on last rep....felt real light
video of it: http://www.youtube.com/watch?v=ltNt7tGuy_w
abs cable crunches 170x10
did some basketball jumps wasn't as good as other night but still got a standing dunk it (barley lol) must be all the food and water I drank (gallon+)
-
haha thanks guys....andrew I think the pec is a little bit worse then a strain, but its feeling better everyday.
ya well strain just implies tear, what level strain it is, you'd know more about that.. sounds like a pretty bad tear initially, but it's definitely not a full tear.
glad it's feeling better..
saturday:
morning at powerlifting gym
squats-no belt
160x5
160x20
160x10
250x5
360x3
380x3
400x1-easy, shoulda done 2 or 3.
270x10
270x10
270x10
270x10-bit wider foot placement
180x5
180x5-last two sets really wide.
leg reaises here and there between sets
got there late and everyone left so wraped it up and went home for an hour to eat and stuff.
other gym
bike-5 minutes
incline tredmill-5 minutes
leg press 135x20
3" deficit deadlift-NO BELT
225x3
315x2
405x1
440x10+27ish secoond hold on last rep....felt real light
video of it: http://www.youtube.com/watch?v=ltNt7tGuy_w
abs cable crunches 170x10
did some basketball jumps wasn't as good as other night but still got a standing dunk it (barley lol) must be all the food and water I drank (gallon+)
that video is insane. i shit my pants a little every time you drop a vid.
-
O i didn't relize that...my bad big DREW (lol)....I should know this week comming up got an mri for it on monday, and prolly few days after that should know.
-
Monday
AM workout:
5 minutes on bike to warm-up with intense pedaling followed by real easy pedaling this method I can get my heart rate to 190+ pretty good.
squats
ehh lil stiff went to do leg press, lol
Leg press
315x10
405x10
495x10
585x10
675x5
865x5-not bad, high and kinda narrow foot placement
315x15-wide and high feet
315x15-same
seated row
110x40
200x10
240x10-easy, I am getting strong on these.
110x40
tri push down
50x10
50x10
50x10
dbl snatch-left arm only
75x3
110x3-good
went to get MRI on right shoulder/pec
then PM Monday
squats
180x10
180x10
290x5
356x3
390x3-good, had more in me. http://www.youtube.com/watch?v=5jnEaKtxvTo
paused squats
290x3
290x3
290x3
290x3
290x3
regualr squats again
290x12-alright, tough on low back a little tbh.
skullcursher
50x15
50x15
60x15-reverse curls same weight and reps
alright, felt a little tired/weak on second workout, not exactly sure why.
bodyweight: 235! I can explain I went to my grandmas house sunday and had lots of meat lazanya and pb choc chip cookies, lol and cake....yes I am a fat fox lol
-
bodyweight: 235! I can explain I went to my grandmas house sunday and had lots of meat lazanya and pb choc chip cookies, lol and cake....yes I am a fat fox lol
those cookies sound amazingg.
-
they were reese peanut butter cookies
-
they were reese peanut butter cookies
reeces > *
-
TOO bad this fox is fat now!! no more cookies! :P
wednesday AM
squat-to warm up legs for deadlifts
180x10-leg raises for abs x15
180x10
180x10
3" deficit deadlifts-No belt
275x3
385x1
495x1
585x1
630x1 http://www.youtube.com/watch?v=G3V5Up7IIpQ
660x1 dropped near top from pec cramps, But I'm counting it. lol
Wednesday PM
bike
5 mins, easy pedaling, and some short sprints
15% incline tredmill walk
slow walking on toes, and fast pace normal walking mix together.
seated rows
110x40
200x10
280x6
280x6
200x10-one arm tri pushdowns 50x10
200x10-"
200x10-"
200x10-"
200x10-"
200x10-"
200x10
200x10
highest decline abs
10lber behind head X 10
25x8-more in tank
25x5+10 twisting without weight
cable ab crunches
160x12
160x12
160x12
ab leg raise machine
x10
x10-some calve stuff
x25
wanted to do enough volume so I am tired enough to fall asleep easy. lol
My back and knees need rest gonna wait to squat next either monday or next wed or next sat.
I think I will do light bodybuilding workouts for a week or so to heal up knees and back and work on getting super high protein. good idea?
-
TOO bad this fox is fat now!! no more cookies! :P
wednesday AM
squat-to warm up legs for deadlifts
180x10-leg raises for abs x15
180x10
180x10
3" deficit deadlifts-No belt
275x3
385x1
495x1
585x1
630x1 http://www.youtube.com/watch?v=G3V5Up7IIpQ
660x1 dropped near top from pec cramps, But I'm counting it. lol
Wednesday PM
bike
5 mins, easy pedaling, and some short sprints
15% incline tredmill walk
slow walking on toes, and fast pace normal walking mix together.
seated rows
110x40
200x10
280x6
280x6
200x10-one arm tri pushdowns 50x10
200x10-"
200x10-"
200x10-"
200x10-"
200x10-"
200x10
200x10
highest decline abs
10lber behind head X 10
25x8-more in tank
25x5+10 twisting without weight
cable ab crunches
160x12
160x12
160x12
ab leg raise machine
x10
x10-some calve stuff
x25
wanted to do enough volume so I am tired enough to fall asleep easy. lol
My back and knees need rest gonna wait to squat next either monday or next wed or next sat.
I think I will do light bodybuilding workouts for a week or so to heal up knees and back and work on getting super high protein. good idea?
ya sounds good, ice them shits up daily (multiple times).
will check that deadlift vid out in a bit, rendering a vid w00rd.
peace
-
Ok I will try icing.....
Thursday:
smith machine shrugs
90x30
180x20
180x20
180x20
180x20
180x20
180x20
90x30
90x30
90x30
90x30
90x30
Did a bunch supersets with 95 lb military press, and dumbell laterals. too much to remember.
Friday:
squats
180x4
180x10
250x5
290x5
402x1-belt
424x1-belt
402x6-belt, form was off a bit tho http://www.youtube.com/watch?v=Cm31hA0BwHU
245x10
245x10
245x10
245x10
245x10
245x10
245x10>>light RDL's
245x10
245x10
245x10
about it. big legs today.
-
Saturday morning: at powerlifting gym
squats-lol not even 24hrs later.
160x10
160x20
160x20
250x10
340x3
340x3-On third rep anguy said "show me something on the bottem" so I went atgs and did a speed rep.
270x8
280x8
250x12-last rep deep and paused.
about it. Didn't want to go to hard today, just blood flowing.
Monday: been eating a lot...figure the more muscle I have When I cut after dec. 4th meet the easier it will be...even if I gain a little fat here and there.
bike: 5 mins-one sprint
incline tredmill...fast walk, and slow walk on toes.
some short foam rolling
Didn't squat to save knees.
leg press-wide and high foot placement-this one feels steeper than last weeks leg press.
135x40>>lying leg curls 160x10
225x10>>lying leg curls 160x10
405x10>>lying leg curls 160x10
585x8>>lying leg curls 160x10
675x8-coulda gone high but knees need break.>>lying leg curls 160x10
405x40>>lying leg curls 160x10....hearing went out a little...LOL
seated rows
100x20
200x10
310x6-that is the stack+a 10 lber.....
310x6
200x10-cable curls 100x10
200x10-cable curls 100x10
One arm low cable rows
150x10
150x10
face pulls with tricep rope
120x15
120x15
Weighed a lot today...
-
wednesday-at powerlfiting gym
squats
160x4-kness stiff.....=(
160x10
160x20
250x6-good pauses in hole
250x6-good pauses
250x6-good pauses in the hole
deadlft-standing on plate (deficit)
235x3-OMG feel so powerfull, lol
325x2
415x1
505x3-straps
505x3-straps
505x3-hook, same speed so went back to straps
505x3-straps vid: http://www.youtube.com/watch?v=IDkiz9MP7nw
barbell rows
235x10
barbell srugs
245x10
245x10
245x10
245x10-started to do them explosive here after
245x10
245x10
245x10
pecs feeling real good, almost feel like putting on 3plates and repping it out lmao, But don't worry I wont touch much bench for a long time still.
If back is healed by saturday I will prolly max...if not heavy squat or volume squat.
-
thursday:
did so much volume I can't remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys...from all different heights
V-bar tricep push downs
weighted situps
.....a lot of reps and sets of all those....
Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly http://www.youtube.com/watch?v=6E8OYGL4vxM
bench
45x10
45x10
45x10
-
thursday:
did so much volume I can't remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys...from all different heights
V-bar tricep push downs
weighted situps
.....a lot of reps and sets of all those....
Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly http://www.youtube.com/watch?v=6E8OYGL4vxM
bench
45x10
45x10
45x10
ridiculous, great 650 x 4.. when is the meet exactly? you should tear it up on DL, squat should be damn good too.
pc
-
thanks. the meet is December 4th 8) prolly gonna take off the week before it.
-
Monday:
ate speggiti and chicken a lot...weighed a ton.
bike 5 minutes
lying hamstring curls
100x25
160x10
200x10-new record.
100x25
100x25
squats
135x5
165x10
225x5
315x9-good but lactic acid and stuff left over in my back from saturdays deadlift kicked in and started to feel real fryed in my back...It was already a little fried to begin with too.
405x1-belt, spped rep.
440x1-belt, new record, came up easy but was only parallel. (would pass but if you got big cajones and are a true man you take your squat deeper afterall WERE MEN LETS TRAIN AS SUCH)
135x20
135x20-not comming up all the way
-------Right here I really noticed I am just not recovered from saturday deadlifts-------
standing one leg hamstring curls
100x20
100x20
100x20
step ups (weight not counting short barbell) around 26"
50x3
50x3
50x3
50x5
50x5
100x3
100x3
100x3
the thing girls do like squeeze legs together
70x20-some reps were stretching
abs cable crunches
170x10
decline abs
25 behind headX 10
about it.....need to do more squats and rest deadlifts for while to let back heal up.
-
440x1-belt, new record, came up easy but was only parallel. (would pass but if you got big cajones and are a true man you take your squat deeper afterall WERE MEN LETS TRAIN AS SUCH)
lol nice.
-
Tuesday:
row machine
x100- cardio type warm-up
seated rows
100x30
200x10
280x6
325x6
325x6
strict press
95x10
145x5
185x4-was gonna try 5 but I would had to struggle a little and I shouldn't struggle with pressing exercises till pec is 100%
cable back flys
20x20
20x20
20x20
seated rows-again
200x10
200x10
200x10
150x15-wide attachtnent
150x15-wide attch.
one arms tricep push downs
50x10
50x10
seated shoulder press machine
95x10
95x10
95x10
chest press machine
10x20
10x20
10x20-lol went heavy again
Bodyweight: 244.....Much leaner then last time being this heavy but....should def. be in 220 or 242 class for the meet.
Didn't eat as much today but did a lot of brown rice. and cereal.
-
244 damn, you shot up fast.
-
244 damn, you shot up fast.
yeah Little chunky...Gonna work on getting super lean after meet....and go the 45" vert then...any tips on training schedule for after meet?
Wednesday: at pl gym
squats
160x3
160x10
200x10-15??
250x10
270x10
340x5-felt my back wasn't 100% after this set.
250x10
250x10
250x10
250x10
250x10
250x10
about it. Gonna do hamstring tomarrow....Thinking about cutting back upper body training some thoughts????
250x10
-
244 damn, you shot up fast.
yeah Little chunky...Gonna work on getting super lean after meet....and go the 45" vert then...any tips on training schedule for after meet?
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
Wednesday: at pl gym
squats
160x3
160x10
200x10-15??
250x10
270x10
340x5-felt my back wasn't 100% after this set.
250x10
250x10
250x10
250x10
250x10
250x10
about it. Gonna do hamstring tomarrow....Thinking about cutting back upper body training some thoughts????
250x10
-
GOOD JOB ON 440 u beast xD
-
GOOD JOB ON 440 u beast xD
thanks man.
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)
heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.
caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)
Lemme know what you think If your not busy brah.
-
GOOD JOB ON 440 u beast xD
thanks man.
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)
heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.
caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)
Lemme know what you think If your not busy brah.
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
-
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
I like the second layout....and those sprints would have to be shorter then the length of a bball court due to that's what I got available. This past Saturday I rested the squat (didn't do them) and knees are feeling pretty good today (monday).
saturday:
strict press
95x10>>front raises with 45lb bar
105x10
185x3
205x2-new record I think...didn't want to strain for a third.
dbl lateral shoulder raises
20'sx15
20'sx15
20'sx15
barbell shurgs
135x40
135x20
255x10
345x10
255x10
barbell rows
135x5
235x8
325x5-looser form
235x20-last few got loose.
farmers walk
100x250ft
200x180ft
:strong:
-
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
I like the second layout....and those sprints would have to be shorter then the length of a bball court due to that's what I got available. This past Saturday I rested the squat (didn't do them) and knees are feeling pretty good today (monday).
saturday:
strict press
95x10>>front raises with 45lb bar
105x10
185x3
205x2-new record I think...didn't want to strain for a third.
dbl lateral shoulder raises
20'sx15
20'sx15
20'sx15
barbell shurgs
135x40
135x20
255x10
345x10
255x10
barbell rows
135x5
235x8
325x5-looser form
235x20-last few got loose.
farmers walk
100x250ft
200x180ft
:strong:
ya just do 3/4th court sprints.. or half court.. its just interval so.
glad the knees are doing good!
pc
-
Monday night:
bike 5 minutes heart rate around 115 whole time.
lying hamstring curls
100x25
160x15
220x5-new record. lol
160x15
belt squats-with like a dip belt, had two 24" boxes and 8" apart so weight could dangle and a third box(36") in front of me to hold/pull my self down.
45x10
90x10
135x10
180x10
90x20
RDL's
135x10
225x5
315x5
405x4
455x3-new record I think
315x10
225x10
Hip thrusts-upper back on bench, dbl in lap
130x15
130x15
130x15
130x15
did the belt squats to work quads/rear of legs without pressuring knees.
-
tuesday:
standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine
then played basketball, was only gonna play 1 game but 1 became 2 and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.
-
tuesday:
standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine
then played basketball, was only gonna play 1 game but 1 became 2 and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.
i havn't been to checkers in a while, man o man, those late night checkers runs were so good, until i was done eating, then i felt like such shit.. but it was good while it lasted.
bam son
(http://fastfoodaddict.files.wordpress.com/2009/04/checkersnew.jpg)
(http://www.checkers.com/images/fries_big.jpg)
(http://farm1.static.flickr.com/113/363403738_d24b65b984_z.jpg)
my bad homie, it had2Bdone.
-
^^LMAO :P
wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said "I like the way you train..the whole body"
speed deadlifts
225x3
315x2
405x1
495x1
585x3- http://www.youtube.com/watch?v=-Ql3edi7-Wk
hamstring curls
100x25
175x10
then played some bball (2 games) hops were great missed three dunks somehow...lol...missed a tip dunk when I def. was a foot above the rim with a bent arm.
-
^^LMAO :P
wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said "I like the way you train..the whole body"
body massage..
speed deadlifts
225x3
315x2
405x1
495x1
585x3- http://www.youtube.com/watch?v=-Ql3edi7-Wk
hamstring curls
100x25
175x10
then played some bball (2 games) hops were great missed three dunks somehow...lol...missed a tip dunk when I def. was a foot above the rim with a bent arm.
sick vid, sick bent-arm-foot-abuv-rim-shizz.
nasty
-
thursday upper body gayness....highlight: standing neutral grip strict press 75'sx8
Satuday:
bike 5 mins.
squats
135x5>>lying hamstrings 110x25
225x5>>lying ham 175x10
225x3>>same
315x1
365x1
405x1-belt
455x1-belt, form was not that good. was easy tho....http://www.youtube.com/watch?v=a33L0kIut2g
deadlifts
315x1
405x1
495x1
585x1
635x1
705x1-easy actually- http://www.youtube.com/watch?v=B1WC-HKybBA
about it...not bad.
-
That 705 dl looked so easy :strong:
-
That 705 dl looked so easy :strong:
x2
better than last vid.
-
That 705 dl looked so easy :strong:
thanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)
Sunday:
bike: 5 mins
seated rows
110x30
strict press
135x10
155x3
175x3
195x3
225x0-woulda have to strain. didn't want to strain pec ya know.
145x8>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x7>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x6>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x5>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x4>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x3>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x2>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x1>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
face pulls
120x20
190x20
215x10
240x10-more then I weigh I think lol
face pulls are a joke to me, lol load up a garbage truck lol
tri/bi supersets
100x10
100x10
100x10
looked big today and slightly less fat (didn't really eat carbs yesterday)
-
That 705 dl looked so easy :strong:
thanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)
awesome man, if you decide to go that route, you will really pose a legit challenge to that record, would be insane to see you get it..
pc
-
That 705 dl looked so easy :strong:
thanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)
awesome man, if you decide to go that route, you will really pose a legit challenge to that record, would be insane to see you get it..
pc
thanks brah, I think within a couple years 900 at under 250 would be awesome....(I HOPE TO NOT GET HURT SOMEHOW!!) ok now i gotta leave for the gym c ya.
-
Sunday night played basketball: speed and quickness was probably at my all time best, hops were good but they been a little better (60 lbs ago)
saturday/sunday/monday=low carb
monday:bodyfat is lower from no carbs past few days.
bike 5 minutes
one leg hamstring curls(standing)
100x20
150x10-stack
squat
135x4
135x10
225x5-just feeling like endurance for reps is not there from being light or no carbs.
315x1-super easy
225x5
one leg leg press-went light
100x10
100x10
100x20-trying to flush the area near hip bone in but on these.
decline situps
bwx10-quick
25lber behind head x 10
weighted cable twists
70x10
70x10
90x10
cable weighted abs
150x10
200x10
200x10
ok losing fat, but feeling a little weak from low carbs.
-
Damn man, your deadlifting defies belief. Reset that teen deadlift record. You WILL do it if you go after it. Your training is hard, and you're a strong mofo. Get it man.
-
Damn man, your deadlifting defies belief. Reset that teen deadlift record. You WILL do it if you go after it. Your training is hard, and you're a strong mofo. Get it man.
Thanks broseph, :highfive: but I should definatley for for a 45" running first give joints a break.
-
Damn man, your deadlifting defies belief. Reset that teen deadlift record. You WILL do it if you go after it. Your training is hard, and you're a strong mofo. Get it man.
Thanks broseph, :highfive: but I should definatley for for a 45" running first give joints a break.
Yeah man for sure. That goal is on it's way too, just keep doing what you're doing. It's good to hear that at your age you're willing to give your joints a break. I'm 23, and I'm too hard headed to take proper rest. I could take a leaf out of your book for sure.
-
Yeah man for sure. That goal is on it's way too, just keep doing what you're doing. It's good to hear that at your age you're willing to give your joints a break. I'm 23, and I'm too hard headed to take proper rest. I could take a leaf out of your book for sure.
[/quote]
Its fall....Im sure you can get more than just one leaf.
Tuesday: weighed in real light, first time being weighed in a while.
seated rows
100x30
200x10
300x10
dbl rows
140x8
140x8
140x8-didn't use straps for this set, and pused each rep on the ground.
face pulls
150x20
200x20
150x20
150x20
then play some bball played good considering I took caffeine like 12 hours earlier that day and no pre-workout stims.
-
Its fall....Im sure you can get more than just one leaf.
It's Spring in my side of the world.
New Zealand owns. :headbang:
-
Its fall....Im sure you can get more than just one leaf.
It's Spring in my side of the world.
New Zealand owns. :headbang:
ummmmmm....ok. lol
Saturday:last workout before meet, worked out-outside, big bro was home he did same workout with his weights as well (hes only 175ish)
squats
135x2
205x9
275x9
275x9
275x9
275x9
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
290x7
290x7
290x7
290x7
290x7
305x5
305x5
305x5
305x5
305x5
305x5
305x5
thats like 136+reps right there lol
RDL's
135x6
225x5
315x5
405x3
475x3-new record, was easy.
one arm snatch
135x1-lol
then played a little bball, Can't wait to get lean and jump real high! hahahah
-
hahah we both went crazy high volume today but you put mine to shame.
kill that meet man.
-
BEASTmode,
however
Mang, that squat form looks so wrong to me;
there's so much back extention/ loss of neutral spine putting 455 on your back is fuckin' hard to watch.
I'm kind of thinking I'm overexagerating cause noone mentioned so far, but IMO you should REALLY fix your squat before you fuck up your back like I did.
Checked out the other squats you put up but they were all taped from the fron so can't really tell if it was just cause of the weight.
Tape some more plz
-
^^I think my form just gets real bad every now and then from being inflexible.
Power meet:
only slept 3hrs about before (had to leave real early to drive to meet) wasnt too tired tho.
Weighed in pretty light I thought, 233. (no lifting for a week=less glycogen retention in muscles??)
Squats
warmups
135x20+ lol
225x5
315x2-belt
365x1-belt
Attempts
407x1-real easy
447x1-not hard, not easy.
passed on third to save strength for deadlifts
bench
132x1-lol
deadlifts
warm-ups
245x3
335x2
425x1
515x1
Attempts
611x1-ez
705x1-ez
749x1-miss, above knee, woulda got it fresh?? possibly.
video:
http://www.youtube.com/watch?v=jnoLTJVjPw0
-
Very nice work... 705lbs just looked so damn easy. BEAST MODE right there man! Too bad you didn't get the 749lbs one but it was pretty close. You'll get it next time for sure! Do you intend to do another powerlifting meet in the near future?
-
Very nice work... 705lbs just looked so damn easy. BEAST MODE right there man! Too bad you didn't get the 749lbs one but it was pretty close. You'll get it next time for sure! Do you intend to do another powerlifting meet in the near future?
Thanks man, umm prolly around April I was thinking, and a strongman meet in summer/end of summer. How bout you??
-
Nah powerlifting is nothing for me... :) I play volleyball and want to do so in the future thus I need to improve my jumping levels a lot (24-25'' SVJ/~28'' RVJ right now) ... but had a pretty severe ankle sprain 4 weeks ago and am still somewhat recovering from it. In addition to this I had some troublesome knee issues for the last 2 years which kept me away of doing much/heavy lowerbody lifting and vert training (sometimes I had to rest completely) It's better now though and I'll gonna bust my ass in the future to achieve my goals. I assume you'll do the same so.... keep impressing me! ^^
-
Nah powerlifting is nothing for me... :) I play volleyball and want to do so in the future thus I need to improve my jumping levels a lot (24-25'' SVJ/~28'' RVJ right now) ... but had a pretty severe ankle sprain 4 weeks ago and am still somewhat recovering from it. In addition to this I had some troublesome knee issues for the last 2 years which kept me away of doing much/heavy lowerbody lifting and vert training (sometimes I had to rest completely) It's better now though and I'll gonna bust my ass in the future to achieve my goals. I assume you'll do the same so.... keep impressing me! ^^
do a lot of RDL's lol...easy on knees, great for jumping, and makes knees more healthy it seems like. rest is important, and sometimes if you don't take it, your body will make you take it (injury)....of course we both will.
-
^^I think my form just gets real bad every now and then from being inflexible.
Power meet:
only slept 3hrs about before (had to leave real early to drive to meet) wasnt too tired tho.
Weighed in pretty light I thought, 233. (no lifting for a week=less glycogen retention in muscles??)
Squats
warmups
135x20+ lol
225x5
315x2-belt
365x1-belt
Attempts
407x1-real easy
447x1-not hard, not easy.
passed on third to save strength for deadlifts
bench
132x1-lol
deadlifts
warm-ups
245x3
335x2
425x1
515x1
Attempts
611x1-ez
705x1-ez
749x1-miss, above knee, woulda got it fresh?? possibly.
video:
http://www.youtube.com/watch?v=jnoLTJVjPw0
congrats man, you got 750 in you for sure..
-
Thanks, I want to try somewhere betweeen 765-800 on january 2nd....then after that get pec surgury.....Sunday (or saturday night) Started my fat loss now. Trying to get down around 7% bf...gonna eat chicken, oats, veggies, and olive oil a lot....
training:
Mondays: some explosive running/ movement on feet/ lower body
Tuesday: abs/maybe some upper body
Wednesday: same as monday
Thursday: abs/maybe upper
Friday: off and carbs a lot higher to prepare for saturday
saturday: squats in knee wraps, heavy, and maybe some deadlifts.
Sunday: maybe bball
Yesterday: (sunday) went to play bball, surprised knees were not that stiff after meet, especially after taking alot of ibprofen during it (the day after squatting heavy or bball on ibprofen usually has bad knee stiffness when ibprofen wears off)
any tips or things I am forgetting for losing fat lemme kno brehs.
-
powerlifting ignorance question: Why didn't you go for a lighter final attempt on DL? Like 740 or something?
-
powerlifting ignorance question: Why didn't you go for a lighter final attempt on DL? Like 740 or something?
I really wanted 750 lol
-
Monday: people came over to lift in my garge, while being cold (17 degree) the atmosphere was good.
Squats-not in oly shoes, to be easy on knees.
135x10
135x10
135x10
225x10-real quick, and jumped a foot with last rep.
snatch-real close grip
135x1
cleans
225x1
315x0-got it about to neck height but it was 4" too far foward, and i didn't bend much to try to catch it lol, it was more of just a fun thing, since everyone was deadlift and I didn't want to since the meet was two days ago.
about it....day 2 of diet already feeling so much lighter on my feet, and so explosive, knee troubles are going away, and arms even look more defined, no homo hahahahahahahahahahaha
main reason for knees feeling better I think is that the blood that was always by digestive track to helping with absorbtion/digestion of mass amounts of food all the time, now that blood a lot of the time is in knee joint and providing the knees with more materials for construction. Tell me If i am crazy, I may be.lol
-
Bodyweight is 230ish...trying to get to 198ish with very low fat.
Had a powerlifting meet on saturday, now that it's over I can loose some weight.
Wednesday:
squat-not in oly shoes
135x10
225x10
225x5
315x10-bounced in the hole a few times on last rep
225x5-push press last rep
225x5-push press last rep
rdl'sx
135x10
225x5-cleaned last rep
then played basketball.
Thursday
seated row
100x30
100x30
200x10
200x10
200x10
200x10
300x8
200x15
tri push downs
60x10
60x10
chest supported rows
45x10
90x10
135x10
180x8
90x15
90x15
90x15
90x15
read delt glys on pec machine
60x10
60x10
60x10
60x10
It's firday today, on day 5 or 6 of diet.....waist I just measured at 34"....29" should a be goal.
-
Bodyweight is 230ish...trying to get to 198ish with very low fat.
that'd be crazy, you'll be flying so ridiculous if you maintain most of your strength on that.. up the cardio (basketball) a little & clean up the diet a little, and that's more than enough to get that fat loss kick started.. when do you plan on being 198? doesn't matter? or is there a timeline goal?
pc man
Had a powerlifting meet on saturday, now that it's over I can loose some weight.
Wednesday:
squat-not in oly shoes
135x10
225x10
225x5
315x10-bounced in the hole a few times on last rep
225x5-push press last rep
225x5-push press last rep
rdl'sx
135x10
225x5-cleaned last rep
then played basketball.
Thursday
seated row
100x30
100x30
200x10
200x10
200x10
200x10
300x8
200x15
tri push downs
60x10
60x10
chest supported rows
45x10
90x10
135x10
180x8
90x15
90x15
90x15
90x15
read delt glys on pec machine
60x10
60x10
60x10
60x10
It's firday today, on day 5 or 6 of diet.....waist I just measured at 34"....29" should a be goal.
-
^^^ I hope so. 45" would put me right at rim with my head...
saturday: pl gym
squats
145x10
145x10
170x10
250x5
337x3-belt
387x3-belt+wraps
462x1-same
527x1-same, not too bad.
Deadlifts-light
325x3-deficit
415x2-defict
505x16-straps, http://www.youtube.com/watch?v=BsHg38QCVfM
not too bad.
-
^^^ I hope so. 45" would put me right at rim with my head...
siiiiiick, make it happen.
saturday: pl gym
squats
145x10
145x10
170x10
250x5
337x3-belt
387x3-belt+wraps
462x1-same
527x1-same, not too bad.
Deadlifts-light
325x3-deficit
415x2-defict
505x16-straps, http://www.youtube.com/watch?v=BsHg38QCVfM
not too bad.
ridiculous deadlifting, reminds me of this vid in this thread: http://www.adarq.org/forum/pics-videos-links/martin-wildauer-deadlift-5x340kg-raw-31x200kg-in-68-sec/
-
DAMN! that would be tough to be...that guy is strong. :strong:
Sunday:went in for a pot-luck upper body, and some light bball.
decline situps with med ball throws
x15
seated row
100x25
120x15-explosive, lol
200x10
295x10-felt better then ever I think.
abs twist with cable
30x15
60x10
60x10
tricep under hand push downs
50x20
20x20
90x15
90x15
dbl strict press
80's X 5-more in tank for sure.
few bicep things.
then played 2 games one on one with my brother whos home for a month.
did a few dunks on camera, got a standing dunk viid too if you want me to upload it...here a running jump test: http://www.youtube.com/watch?v=6ShvUGDFKSc
-
DAMN! that would be tough to be...that guy is strong. :strong:
Sunday:went in for a pot-luck upper body, and some light bball.
decline situps with med ball throws
x15
seated row
100x25
120x15-explosive, lol
200x10
295x10-felt better then ever I think.
abs twist with cable
30x15
60x10
60x10
tricep under hand push downs
50x20
20x20
90x15
90x15
dbl strict press
80's X 5-more in tank for sure.
few bicep things.
then played 2 games one on one with my brother whos home for a month.
did a few dunks on camera, got a standing dunk viid too if you want me to upload it...here a running jump test: http://www.youtube.com/watch?v=6ShvUGDFKSc
very nice, can you come in on a curve though? it'll help you break that horizontal momentum and turn it into a bit more vertical.. jump looked high though.
pc
-
Explaining more what helping what you mean...like a high jumper running path??
-
Explaining more what helping what you mean...like a high jumper running path??
since i had this vid open, i'll use this, kinda like that..
http://www.youtube.com/watch?v=YQw5MRbnZ_0
check the slow mo, see how that small curve is causing me to plant in 'rotation' and really get me going VERY vertical.. i hardly go horizontal at all really.. very minimal.. the force absorbed/produced is pretty much all contributing to going vertical, that's how my weak ass gets up a little better than i should be getting lol.
you're coming in from straight away it looks like, just a pure bilateral plant, you're not really sinking into the plant and really absorbing all of that runup speed, which will allow you to produce more force.. just something to mess around with, you're basically just murdering the ground to get up, if you come in quick on a bit more of a curve, you'll absorb more force AND still murder the ground.. absorbing more force will allow you to produce more.
hope that helps, just incorporate more of those if you're not already.. you're heavily strength trained so your body is going to try and force you into a linear-bilateral-plant, so just get in a few curve runup/jumps each session to get your NEUROPHYSIOLOGIEZ to start adjusting/adaptating to that style.
peace man
-
^^^ Good post. Need to keep that in mind myself.
-
Explaining more what helping what you mean...like a high jumper running path??
since i had this vid open, i'll use this, kinda like that..
http://www.youtube.com/watch?v=YQw5MRbnZ_0
check the slow mo, see how that small curve is causing me to plant in 'rotation' and really get me going VERY vertical.. i hardly go horizontal at all really.. very minimal.. the force absorbed/produced is pretty much all contributing to going vertical, that's how my weak ass gets up a little better than i should be getting lol.
you're coming in from straight away it looks like, just a pure bilateral plant, you're not really sinking into the plant and really absorbing all of that runup speed, which will allow you to produce more force.. just something to mess around with, you're basically just murdering the ground to get up, if you come in quick on a bit more of a curve, you'll absorb more force AND still murder the ground.. absorbing more force will allow you to produce more.
hope that helps, just incorporate more of those if you're not already.. you're heavily strength trained so your body is going to try and force you into a linear-bilateral-plant, so just get in a few curve runup/jumps each session to get your NEUROPHYSIOLOGIEZ to start adjusting/adaptating to that style.
peace man
OK man, I'll try, thanks for the explination. I'm a little confused to be honest, But watching your vid I see your path is definatley not a strait away like mine.
-
^^^ i think i kinda do that curved running thing too but not intentionally, thats pretty cool. that dead lift video u put up a few posts back is pretty sick too
-
How is he so strong??? What's the secret?
http://www.youtube.com/watch?v=uEe1_S8Y8RU
-
How is he so strong??? What's the secret?
http://www.youtube.com/watch?v=uEe1_S8Y8RU
I have known him for 4 years, and he has the best gentics for muscle growth I have ever seen...lol
-
How is he so strong??? What's the secret?
http://www.youtube.com/watch?v=uEe1_S8Y8RU
I have known him for 4 years, and he has the best gentics for muscle growth I have ever seen...lol
So he's been training for 4 years?
btw, you are a beast!!!
-
umm no, not really...just recently he got consistent and getting real strong fast.
Monday: lifting in garage, 7 degreees lol, toes got frozen.
squats
135x7
135x10=close feet
135x10-wide
135x10-close feet
135x10-wide
225x10-close, very fast set.
cleans
225x1, jerked it easy too.
275x1-got it but split legs a little, bad form, but good strength/explosiveness.
about it, may have done actually more sets on squat (135x10) but I didn't keep track, just was alternating wide and close without oly shoes....Knees are doing real good. Not getting surgery for pec since it wasn't detached.
-
umm no, not really...just recently he got consistent and getting real strong fast.
Monday: lifting in garage, 7 degreees lol, toes got frozen.
squats
135x7
135x10=close feet
135x10-wide
135x10-close feet
135x10-wide
225x10-close, very fast set.
cleans
225x1, jerked it easy too.
275x1-got it but split legs a little, bad form, but good strength/explosiveness.
about it, may have done actually more sets on squat (135x10) but I didn't keep track, just was alternating wide and close without oly shoes....Knees are doing real good. Not getting surgery for pec since it wasn't detached.
:highfive:
-
haha yeah man, HIGH FIVE (borat) lmao
Tuesday:No carbs again today(cept a tiny bit in protein shake pre-workout)
seated row
100x25or more
200x10
295x12-solid
cable oblique twists
30x15
50x15
pullups
bw+50 for 5...little bit in tank.
btn jerk/overhead press
135x5
185x4
225x4-right here I knew I could do a lot, this was such a joke.
265x3
285x2
315x1-easy. 15 lb record. vid: http://www.youtube.com/watch?v=g144-R4bBho
chest suppoted row
45x15
90x10
135x10
180x6
225x3-heavy, lol
90x15
90x15
90x15
90x15
rear delts flys
25 a side x 10
few curls
then played basketball, was my best day, I think, ever from a athletic ability point of view I believe. got some good dunks.
this "no" carb diet is making my explosive power off the charts!!!!
-
haha yeah man, HIGH FIVE (borat) lmao
Tuesday:No carbs again today(cept a tiny bit in protein shake pre-workout)
seated row
100x25or more
200x10
295x12-solid
cable oblique twists
30x15
50x15
pullups
bw+50 for 5...little bit in tank.
btn jerk/overhead press
135x5
185x4
225x4-right here I knew I could do a lot, this was such a joke.
265x3
285x2
315x1-easy. 15 lb record. vid: http://www.youtube.com/watch?v=g144-R4bBho
chest suppoted row
45x15
90x10
135x10
180x6
225x3-heavy, lol
90x15
90x15
90x15
90x15
rear delts flys
25 a side x 10
few curls
then played basketball, was my best day, I think, ever from a athletic ability point of view I believe. got some good dunks.
this "no" carb diet is making my explosive power off the charts!!!!
sick@!#!@
-
How is he so strong??? What's the secret?
http://www.youtube.com/watch?v=uEe1_S8Y8RU
damn.
-
Saturday: down at pl gym
squats-no belt, no oly shoes
157x7
157x10
157x10
247x5
157x10
157x10
247x10
337x2-quick
deadlifts
225x3
325x3
415x2
505x1
615x1
725x2 http://www.youtube.com/watch?v=zSJKbojByw4
squats again no belt
227x10
227x10
done.
-
725x2 http://www.youtube.com/watch?v=zSJKbojByw4
hardcore
-
Saturday: down at pl gym
squats-no belt, no oly shoes
157x7
157x10
157x10
247x5
157x10
157x10
247x10
337x2-quick
deadlifts
225x3
325x3
415x2
505x1
615x1
725x2 http://www.youtube.com/watch?v=zSJKbojByw4
squats again no belt
227x10
227x10
done.
WHAT THE GOD DAMN FUCK.
-
^^^lol....good enviorment tho...6 700+ deadlift attempts that day.
thanks brah, If you seen me in person I look like a little kid tho =(....lol
Monday:
hamstring culrs lying:
100x30
200x2-about to cramp, stopped
200x10-no cramp
squats
135x5
135x10
135x10
135x10
225x5-last rep overhead
225x5-same
315x5-not bad, but could feel the deadlifts from other day, stopped here.
135x12-wide
135x12-wide
135x12-wide
hip thurst-dbl on lap, shoulders on side of bench
120x10
120x10
120x10
cable ab twists
50x10
70x10
ab machine
x10
x2-horrible cramp in lower abs lasted 5 minutes, never had it that bad!
then drank some protein and went to play basketball a little
bball was alright still had some minor stiffness from saturday.
Tuesday: knees were stiff from monday bball....
seated rows
110x25
200x10
320x6
cable ab/oblique twists
70x10
70x10
70x10
overhead press
135x5
185x3-wrist were annoying
-----decided to do btn for wrists--------
225x3
250x9-ok, not good leg drive bcuz of knees tho.
bench
95x10
145x5
95x15
95x15
95x15
95x15
tri pushdowns
80x30
120x10
120x10
cable flys
10x50
10x50
10x50
20x10
20x10
facepulls
190x20
190x20
-
wednesday:
at power lifting gym:
squats
160x5
160x10
160x15
250x5
340x2
370x3-belt, not hard.
160x15-wide
160x15-medium
250x10
250x5
160x15
160x15
Other gym for other stuff later in day.
hack squat
90x10
90x10
90x10
180x10
90x10
lying hamstrings
110x30
250x6
100x10-each leg, alternated which leg went.
light quad extensions
??x30
??x30
shot around for ten minutes.
Thursday:woke up early to lift at the my old highschool
btn pushpres/jerk
135x10
185x5
225x4
275x3
325x1-new record, but pressed it out, shoulda jerked it more.
bear complex
135x1
225x1
245x1
275x0-missed on the third lift of the complex due to wrists mostly.
pullups
x3
x3
45attached x 6
cleans
225x3
225x3
snatch
135x1
185x1
tested standing vert...wasn't jumping good this morning but got around 34" on vertec. I think I am at over 36" when I am at my best jumping days.
Thursday night
bball jumped good. lol....no estimates but it was def. good. lol.
-
wednesday:
at power lifting gym:
squats
160x5
160x10
160x15
250x5
340x2
370x3-belt, not hard.
160x15-wide
160x15-medium
250x10
250x5
160x15
160x15
Other gym for other stuff later in day.
hack squat
90x10
90x10
90x10
180x10
90x10
lying hamstrings
110x30
250x6
100x10-each leg, alternated which leg went.
light quad extensions
??x30
??x30
shot around for ten minutes.
Thursday:woke up early to lift at the my old highschool
btn pushpres/jerk
135x10
185x5
225x4
275x3
325x1-new record, but pressed it out, shoulda jerked it more.
bear complex
135x1
225x1
245x1
275x0-missed on the third lift of the complex due to wrists mostly.
pullups
x3
x3
45attached x 6
cleans
225x3
225x3
snatch
135x1
185x1
tested standing vert...wasn't jumping good this morning but got around 34" on vertec. I think I am at over 36" when I am at my best jumping days.
Thursday night
bball jumped good. lol....no estimates but it was def. good. lol.
very nice, get some vertec jumps on vid one day mang, not enough of those on youtube!@$
pc
-
Those deadlifts are ridiculous!!Strong as fark.
What sort of belt do you use for squats/deadlfits need to get one and not sure wether to get 4inch or 6inch?
-
Those deadlifts are ridiculous!!Strong as fark.
What sort of belt do you use for squats/deadlfits need to get one and not sure wether to get 4inch or 6inch?
not sure, I been training lighter with tons of reps and sets to give loose fat and rest before a gym deadlift meet.
Today was the deadlift meet got 735 and only weighed 221 today. heres a vid: http://www.youtube.com/watch?v=1DsQtz0ESUg
-
Those deadlifts are ridiculous!!Strong as fark.
What sort of belt do you use for squats/deadlfits need to get one and not sure wether to get 4inch or 6inch?
not sure, I been training lighter with tons of reps and sets to give loose fat and rest before a gym deadlift meet.
Today was the deadlift meet got 735 and only weighed 221 today. heres a vid: http://www.youtube.com/watch?v=1DsQtz0ESUg
ridiculous, sounds like mexican music playing too for some reason.. sounds funny.
221 man weight is going down good.
-
^^haha thanks
heres the song: http://www.youtube.com/watch?v=7XL84zQZ1nw
-
Monday afternoon:
standing hamstring curl
70x30
120x10
150x10 (stack)
squat
135x10
decided to hack squat, give knees a break.
hack squat
1 platex 10
2 platex 10-wide
3 platex 10
4 platex 6
2platex10
2platex10-wide
2platex10
2platex10-wide
1plate x 10
1plate x10-wide
during the sets I hit hamstring lying curls
can't remember all the sets and reps but prolly 5 or 6 sets of between 10-30 reps.
Woke up the leanest in months today, May be because ate light yesterday.
monday night:
squat
135x10-knees feeling good and hips are flexible from hack squat earlier
135x10
225x10
315x11-new record, back was so tired after from it and yesterday deadlift.
135x15-wide
about it, not bad.
-
tuesday:
ate outside normal diet today, still got good protein but had more carbs then Im used to at gradma's.
night:
pullups
bwx10
bw+45x5
bw+90x2-slow negative on second.
strict press
135x8
155x3
185x2
225x1-good, no wrist wraps either. felt good, pec was alright too.
135x6/chest rows 45x15
135x6-wide/45x15
135x6/45x15
135x6-wide/45x15
one arm tricep psuhdowns
50x10
50x10
20x15-underhand
and some rear delt flys.
Wednesday:
squats-just to warm-up for farmers
135x10
135x10
135x20
farmers walk (weight per hand)
105x75ft
195x75ft
285xhold for a few seconds
365x30ft
195x75
195x75
195x75
195x75
195x150ft
went to the gym then but had some food inbetween
standing hamstring curls
90x15
130x15
150x12 (stack)
hack squat
1 plate X 10
1 plate X 10
2 Plate X 10
3 Plate X 5
3 Plate X 5
3 plate X 5
one arm barbell snatch 135x1 ((L) only)
about it. ate some carbs today and was like 227ish at the gym for second workout.
good workout, with all these carbs got up to 230 almost today, felt huge.
-
You left handed? One of the owners of my gym was a pro rugby player who retired and then came to the US, where he promptly made the US National Team (shows you how good we are at rugby...we get other people's retirees...). Point is, he can still one-handed snatch 135 so easily, it's ridiculous. Such a badass move. Nice work.
-
You left handed? One of the owners of my gym was a pro rugby player who retired and then came to the US, where he promptly made the US National Team (shows you how good we are at rugby...we get other people's retirees...). Point is, he can still one-handed snatch 135 so easily, it's ridiculous. Such a badass move. Nice work.
Naw right handed, but I prefer to do stuff with my left more to balance it out (like I made my self learn switch hitting for baseball).
Wow, how big is he? I am assuming rugby players come in all sizes like football players, just some quciker, and some bigger.
-
have not logged some workout because there too long to remember, but here is monday:
squats-not in oly shoes
135x4-lying hamstring 110x30
135x10
225x5-lying hamstring 180x10
315x5-lying hamstring 225x8
315x12-new record, felt good besides knee pain.
RDL's
225x10
315x10
405x5-explosive,with shrug each rep.
cleans
225x1
225x1-just checking form
hack squat
1 plateX10
2 plateX10
3 plateX5
4 plateX7-new record.
backing down the stims a little bit to see if it helps keep more fluid in joints.
-
He's 6', probably about 220. Not 100% sure of the weight but he's no more than an inch taller than me.
Anyway, the one time I saw him do it he was wearing jeans, working with a client. As she was leaving he just kind of wandered over to the bar, grabbed it and snatched it. Real casual, no fus. Blew my mind.
-
tuesday: upper body
highlights
205x2 strict, after cleaning.
225x1 pause bench, easy, no pain.
pullups bw+90 for three.
Wednesday@ pl gym
squat
barx20
160x10-kneez are def. getting better
230x10
340x5-felt real good, like I could keep repping for a while.
deadlift
315x2
415x1-DOH, real easy.
about it.
Thursday:
seated rows
110x30
200x10
300x10
345x7-new record
some abs twists
btn jerks
135x5
225x4
275x2
305x2
315x1-had to shut it down, bad form, just pressed it.
275x10-new record.
barbells rows
135x10
225x10
barbell curls
155x6-new record
pullups
x10
x10
x10-all wide
tri pushdowns, with v-bar
150x10
170x10
200x10
240x6-new record.
dbl strict press
60'sx10-easy
about it.
-
first workout:
lots of lying hamstrings
some squats to warm-up
deadlift
225x2
315x1
405x1
495x1
585x1
675x1-pec cramps
700x1-felt stiff and slow
------------------left for hour or two---------------
second workout
one arm snatch
135x1-each arm once
clean and press
225x1
deadlifts
315x2
405x1
495x1
585x1
740x1-new record, easy. -http://www.youtube.com/watch?v=264HAYJDwjo
-
first workout:
lots of lying hamstrings
some squats to warm-up
deadlift
225x2
315x1
405x1
495x1
585x1
675x1-pec cramps
700x1-felt stiff and slow
------------------left for hour or two---------------
second workout
one arm snatch
135x1-each arm once
clean and press
225x1
deadlifts
315x2
405x1
495x1
585x1
740x1-new record, easy. http://www.youtube.com/watch?v=264HAYJDwjo
i gasped when i read the workout you did today, both sessions.. it was a gasp then a laugh.. that is insane.
props
epic vid.
edit: my mind is seriously blown by that.. that is beyond beast.. 700 and then 740 in two diff sessions hours apart.
-
hahah thanks. I had chipotle in the middle, but didn't want to mention it in the video, (free advertising).
-
What's wrong with free advertising for Chipotle? I do it all the time. So much so that my coworkers gave me a Chipotle gift certificate for my birthday last year.
Chipotle is manna from heaven.
-
What's wrong with free advertising for Chipotle? I do it all the time. So much so that my coworkers gave me a Chipotle gift certificate for my birthday last year.
Chipotle is manna from heaven.
well it all comes down to me wanting free burrito bowls. lolz
tuesday: very tired, went from lot of caffeine on monday to zero on tuesday. And around 2 or 3 oclock I tried to take a nap but had too much energy. (lifted at 530 or 6)
strict press
135x10-felt easy
185x5-seated rows 100x30-strict, trying go easy on low back.
205x1-seated rows 200x20-strict, so no lower back involvement.
230x1-new record. -missed second rep, first rep flew up though.
155x5-wide grip
155x5-close grip
155x5-wide grip
155x5-close grip
seated dumbells
60'sx10-neutral grip
triceps one arm
50x10
50x10
40x15
40x15
underhand
20x15
20x15
20x15
30x10
30x10
hammer curls
45's10
60'sx4
60'sx4
highest incline tredmill walk
10min, focused on pushing with calves on each step. Get blood flowing and nutrients to legs and stuff.
(http://forum.bodybuilding.com/attachment.php?attachmentid=3021423&d=1295460561)
-
low bodyweight, damn low carbs+ no salt be affecting weight crazy today I think I was a little under 220.
tredmill uphill
5mins
hamstring lying
115x20
squats
135x5
135x10
225x4-went to fast(explosive) tweaked something under left knee on this, sucks!!!
315x2-had to do all my squats slow now, cuz my left knee
365x1
405x1-new record for no belt, http://www.youtube.com/watch?v=FtWhL__d618
245x10-wow no carbs (low carbs) zap endurance
245x10
305x2
305x2
more hamstring.
Bodyfat definatley going down, but I am losing too much glycogen in muscles.
weight loss?? from monday (228?) and today (under 220)
(http://forum.bodybuilding.com/attachment.php?attachmentid=3023083&d=1295495527)(http://forum.bodybuilding.com/attachment.php?attachmentid=3023073&d=1295495444)
-
definitely can see the difference..
great stuff on squat.. and ya, low carb just kills strength endurance, it's insane.. if i carb up i can hit multiple sets of 20 with 255.. if i low carb, i can barely hit a set of 10, but my heavy singles are not really effected.. lool
pc
-
Just reading thru your log for the first time...damn ur a strong mofo.
Watched your 405 squat vid... nice strong finish...threw the bar so far I thought u were gonna try to lock it out overhead :o
-
whats your vert now chris?
damn... you are strong as hell man...
two deadlift sessions in 1 day.... crazy!
-
sick strength son. good work
-
whats your vert now chris?
damn... you are strong as hell man...
two deadlift sessions in 1 day.... crazy!
umm I have been avoiding the court due to knees stiffness, and when my knees feel alright I'm afriad I'll end up do more then a few jumps (games which make me weak)
thanks everyone!!!!
Thursday:
around 12o Pm I carbed up so I had a little more bodyweight to workwith
seated rows
115x35
200x10
300x15-new record I think
strict press
135x10
185x4
205x1
235x1-new record, need some wrist wraps, but I don't have a job currently. http://www.youtube.com/watch?v=_Slp-W7MI7s&feature=feedu
165x5-close griped
165x5-wide-10 wide pullups
165x5-close
165x5-wide-10 pullups
165x5-close-10 pullups with 30lber in feet
one arm tri pushdowns
60x8
50x10
50x10
50x10
40x14
underhand
30x10
30x10
facepulls
195x30
195x30
265x10
about it. felt a little beat up, I'm blamming lower cals.
-
saturday workout:
front squat
135x5-shut it down, I got some jumpers knee or osgood slatter under left knee, which flared up pretty bad wednesday.
hack squat
135x10
225x10
315x5
135x10
135x10
135x10
135x10
135x20
135x20
RDL's
205x10-no straps
295x10-strap here on
295x10
295x10
345x10-lol got easier
395x10-more in tank, new record.
295x10
I ate so much today and yesterday, very surprised to only be like 227.
-
you been icing your knees? if not, get religious with that shit..
-
you been icing your knees? if not, get religious with that shit..
occasionally breh, you think its really good to?
Monday morning: big dude from the gym came over for strongman training and legs
squats
135x10
135x10
135x20
225x10
350x4-bump under left knee started hurting again,so stopped at 4, but felt pretty strong, so thats good.
axle press overhead-out of rack
100x10
190x5-push press
240x2-push press
260x1-push press
tried more weight but couldn't get good leg drive or get a jerk techinque going due to the knee thing under left knee.
190x3
190x3
190x3
190x3
farmers walk
105x150ft, turn at 75ft
195x150ft, turn at 75ft
285x90ft, turn at 75ft, then droppped 15ft after turn
285x60ft, then held for 10 seconds.
leg press
225x20
315x30
405x50/105 farmers 150ft.
^^ good finish.
Monday night:
tredmill uphill
5 and half minutes, got heart rate to 175 at one point.
one leg hamtring curls
100x15
hack squat
135x10
225x10
315x8
RDL's
135x5
225x10
315x10
hang clean and press
225x1
about it, just training to help burn some cals.
-
you been icing your knees? if not, get religious with that shit..
occasionally breh, you think its really good to?
ya it's always helped my knee tendonitis a ton.
Monday morning: big dude from the gym came over for strongman training and legs
squats
135x10
135x10
135x20
225x10
350x4-bump under left knee started hurting again,so stopped at 4, but felt pretty strong, so thats good.
axle press overhead-out of rack
i've got enlarged bumps from OGS.. but they are ok now for the most part, shit was hell when i was 14-17 or so.
100x10
190x5-push press
240x2-push press
260x1-push press
tried more weight but couldn't get good leg drive or get a jerk techinque going due to the knee thing under left knee.
190x3
190x3
190x3
190x3
farmers walk
105x150ft, turn at 75ft
195x150ft, turn at 75ft
285x90ft, turn at 75ft, then droppped 15ft after turn
285x60ft, then held for 10 seconds.
leg press
225x20
315x30
405x50/105 farmers 150ft.
^^ good finish.
Monday night:
tredmill uphill
5 and half minutes, got heart rate to 175 at one point.
one leg hamtring curls
100x15
hack squat
135x10
225x10
315x8
RDL's
135x5
225x10
315x10
hang clean and press
225x1
about it, just training to help burn some cals.
-
ok brah, yeah OGS is prolly the problem, had it before, I think its my second growth spurt? lol
Thursday:
tredmill up hill
5 mins
hamstring curls
115x15
seated row
115x30
200x10
squats
135x10
135x10
225x10-can feel under left knee again
deadlifts
225x1
315x1-no leg drive from knee pain
405x1
495x1
585x1
675x1-easy, but too slow If i wanted to do 770, the problem is i have no leg drive (knee bump on left knee, can't get leg power) and my stimulants are not working today, prolly from carbing up too much. My strength is at its best but If i can't get leg power/ explosion then I can't get a big weight up.
strict press
135x10
185x8-new record2
took an hour break to eat
squats
135x10
225x10
350x2-horrible pain under knee stop immadiatley
RDL's
135x10
225x10
315x10
455x5-new record
then went to shoot around a bit, a bunch of people where there and wanted me to play so I decided to "try" to play with a big bump and 232 bodyweight, knee was not that bad actually, but I did try to avoid real hard sprints and max effort jumping.
the bump under knee seems to get more aggravated depending on the how much my knee is bent, the more it is bent (like in a deep squat) the worse the pain gets, and last for a while after doing a squat.
Saturday:
seated rows
110x30
200x10
325x8
bench press
135x10
185x4
225x1
225x1
225x2
face pulls
190x30
190x30
235x20
strict press
135x10-ehh, shut it down, shoulders need a break.
tricep push downs
150x8
60x15
60x15
60x15
stationary bike
alot of fast pedaling, with low resistance.
5mins-help bump under knee feel a little better
droped the carbs alot, upped the water a lot...trying to get the adrenals working better, so 300mg caffeine has an effect.
-
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
-
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
lolz I think u missed it said "RDL's" lol...I' dont think im setting any squat records with this knee thing ha.....so what do you reccmend to hit legs hard without messing it up?
-
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
lolz I think u missed it said "RDL's" lol...I' dont think im setting any squat records with this knee thing ha.....so what do you reccmend to hit legs hard without messing it up?
(http://www.hrsport.nl/dotcontent/data/image/Omegawave%20F02.gif)
-
Sucks about your knee man. 770 DL would be crazy. You have 700 right?
What happened to your bench?
-
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
lolz I think u missed it said "RDL's" lol...I' dont think im setting any squat records with this knee thing ha.....so what do you reccmend to hit legs hard without messing it up?
lol yes, i did hahaha.. my bad..
well it's a tough one, but, you could try squatting a little higher but still sitting back properly, other than that, mostly p-chain dominant movements will keep it from flaring, rdl, ghr, goodmornings, etc.
going deep/parallel is definitely going to stress it pretty bad.. how do deadlifts feel?
pc
-
nice job on the squat PR man..
and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.
lolz I think u missed it said "RDL's" lol...I' dont think im setting any squat records with this knee thing ha.....so what do you reccmend to hit legs hard without messing it up?
lol yes, i did hahaha.. my bad..
well it's a tough one, but, you could try squatting a little higher but still sitting back properly, other than that, mostly p-chain dominant movements will keep it from flaring, rdl, ghr, goodmornings, etc.
going deep/parallel is definitely going to stress it pretty bad.. how do deadlifts feel?
pc
deadlifts and wide squats don't bother it bad as long as that its not inflamed from the workout or day before already....
and my deadlift is at 740 right now man.
Monday:
squats lighter then
hit lighter farmers (only went up to 220 no belt) but some good volumes
monday night
hamstrings curls
then leg press up to 585x10, 675x10, and 765x5...all real wide foot placement, and deep.
had to go easy a little for bump under knee.
and rdl's up to 475x2 or 3
tuesday morning
one of my brahs wanted to kill arms and since he killed legs the day before I met him up at the gym and got some gun training in...couldn't use real heavy weight because of the fast pace.
wednesday: woke up to 24" snow drifts on much of my 140ft driveway...lol....had to shovel alot of it for 2 hrs then strongman training
wide squats-takes some pressure off the OGS bump
135x10
135x10
225x20-not bad, they were non-stop and had more obviously in tank.
famers walk
105x200ft 1-turn
200x200ft 1-turn
335x80??ft...easy snow made it tougher tho, new record. http://www.youtube.com/watch?v=UfYDjLYAqEE
tire drag
tire+55x 200ft-noticed snow made it easier
tire+345 atlas stonex 50ft...harder, but just couldn't get traction on snow/ice
tire+200 stone x200ft...good weight.
farmers+sled
105 a hand/ tire+ 200stone for 200ft, 1 turn.
surprised i had so much strenght after all that shoveling...the good part about it was my mom making me burgers twice to keep my protein intake up so I could keep shoveling...Usually I cook/prepare all my meals and some of hers!!
-
nice shades 8)
-
Ugh, thank goodness we don't have snow down here! But hey, it makes for a badass vid! Nice!
-
Ugh, thank goodness we don't have snow down here! But hey, it makes for a badass vid! Nice!
snow sucks, weather below 65 sucks
nice shades 8)
my buddy made me wear his for the vid lolz
-
Thursday morning: early, didn't eat enough before, and went low stims.
axle clean and press-no belt or anything to help
100x10-1 clean
100x10-1 clean
200x3-1 clean
240x1-alright, jerk tech was not too good, losing power from knee stifness.
200x5-clean each rep, and push press.
220x8-1 clean
150x10-strict most
150x10-clean eached rep, and strict each.
150x10-1 clean, strict each rep.
face pulls-some sets were done throhgout workout
190x30
190x30
190x30
190x30
250x20-done at end
machine shoulder press
100x10
140x8
some dbl bs.
Thursday night
seated rows
100x30
200x15
350x8-new record
200x15
200x15
200x15
squats-wider stanced for knee bump
135x10
135x10
135x10
225x10-depth is getting a lot better on wide squats
225x10
225x10
135x10-quick
t-bar row? well the exercise where u row on the loaded side of the barbell
3 plates x 10
4 plates x 10
super set the following:
7plates x 5
5 plates x 5
3 plates x 12
lat pulls
240x10
260x10
300x4
one game of bball, dealing out some dimes tonight. no dunks tho =(
-
ya stick to what isn't bothering it, simple advice.. make those wide squats as p-chain as possible, it'll help take the stress off the patella tendon insertion.
so DL + wide squat = good enough for now... might affect DLRVJ some, but that doesn't matter right now, you want some healthy knees.
pc
-
Last friday: played in small bball tournment w/ my brother.
Saturday: hit shoulders, seated neutral grip dumbells 85'sx8, and regular grip 100'sx3 or 4.
then a lot of small stuff for shoudlers
sunday: back exercises, seated row up to 350x8, alot of more back.
monday morning:
squats-went wide for knees, they were sore from bball tornament, but the running really helped the bump under left heal up. maybe from all the blood flow.
sled drag in snow
sled+200 stone, 180ft
sled+200 stone,180ft
squats
135x10
135x10
225x20
315x3
365x1
225x5
225x5-front
225x5
farmers walk-weight per hand
200x90ft
200x90ft
200x90ft
200x90ft
200x90ft
200x90ft
200x90ft
200x90ft-last three done with very minimal rest.
200x90ft
200x90ft
monday night: had some ibprofen
hamstring curls
115x25
160x10
squats-no belt again, not as wide as in morining
135x10
135x10
225x5
315x3
365x4-good
315x5
315x5
315x5
315x5
315x5
315x5
might have done one more set of the 315
225x10-wide
225x10-close
135x15-wide, very quick.
hack squat
135x10
225x10
315x5
405x3-tired out.
few calves raises.
-
wednesday:
all i can remember:
trap bar deadlift around a 6" deficit...(9 inch box, but the handles stick up a inch or two)
135x5
225x3
315x3
405x3
495x1
585 or 600x1-tough. this deficit is huge.
Thursday morning
played some type of volleyball for an hour then lifted with a volleyball bra
clean, and strict press-one clean
135x10
135x10
185x4
205x4-new record. no wraps, belt or anything.
135x10
barbell curl
135x10
185x2-cheated
95x15
reverse
95x8
tri pushdowns
140x20
140x20
140x20
thursday night
stnading neutral grip dbl press
55x10
75x10
one arm tri push downs
a whole lota sets of 10
face pulls
lot of sets with 190 and 235
one arm dbl front raise
few sets with 40's-50's
friday:
squats-to warm up for deadlift
150x10
150x10-felt very omfortbale
250x10
300x3-soo easy.
deadlift
235x3
325x2
415x1
505x1
595x1
645x1-easy, good
765x0-missed above kness
585x9-http://www.youtube.com/watch?v=jGkpq1ejKbQ
squat
150x10-wide
about it. mad i missed 765. not enough speed i guess. or low back is overcooked.
-
saturday morning: woke up with sore errectors...holy SH*T lol
squats
135x10-foam rolled back out few times
135x10
135x10-hamstring curls 115x25
225x10
315x3-belted super easy
405x1-belted, again flew up.
only used the belt because of back soreness.
135x10-wide stance
135x10-close
135x10-wide
135x10-close
135x10-wide
135x10-wide
wide squats are more natural for my limb lengths, but I never done them so often in the past, and don't go heavy to avoid injury.
deadlift
500x1-shoes, no belt...my buddy was going for a new record, and another brah wanted to see a speed deadlift.
bball
2 half court games, 1 slam.
bodyweights been pretty high 235 today after bball.
-
about it. mad i missed 765. not enough speed i guess. or low back is overcooked.
Hey man, I couldn't lift 765 at the gym either so don't feel bad.
hahahahah
-
sunday:
bench
135x20-wow feeling good, pain is not bad..and discomfort in injury spot not too bad.
135x10
135x10
135x3-getting good technique speed wise
185x5
225x1
255x1-super easy
225x5-more in tank.
pec machine flys
60x20
80x15
295x5
incline bench
135x20
155x10
185x7-coulda done lot more, stopped when they stopped being easy.
225x1-flew up.
not bad. gonna prolly take a week off lifting now or lift very light weight...hmmmm?
-
monday: day 1 of "resting"
squats
135x35
push press/push jerk-from the front
275x1-no warm up
basektball
2 games. no in game dunks. but did two hand dunk from standstill.
-
Tuesday: found wrist wraps in a bag I havent used since power meet (dec. 4th) so decided to go do some btn overhead!
seated rows
90x30
200x14
300x10
squats
135x40 or 45
btn ohp
135x6
225x4
275x3
315x1
340x0 very close, take a look at the pic.
(http://forum.bodybuilding.com/attachment.php?attachmentid=3099043&stc=1&d=1297825375)
regular ohp in front
275x4-good new record. took a vid its uploading. felt solid like my front is catching my back ohp.
http://www.youtube.com/watch?v=RmlzeK16BQ0
strict press
135x21-new record
135x10-wide
dbl front raises
55'sx5
side raises
25's10
25'sx10
35'sx8
-
Wednesday: ate light(er) today with good amount of oats for energy in bball.
knees felt great from super high water intake so decided to squat a little
hamstring curls
110x25
110x25
160x10
squats
135x10
225x10
315x3
385x4-new record. done without belt.
135x10-wide
135x10-close
135x10-wide
about it for weights. back isn't 100% recovered yet anyway.
bball 3 games, very good endurance today (prolly from eating ligher), and did good jumping reactivity I think (1 foot)
2 foot jumping was a little down due to squatting heavy right before and slight tenderness causing some mental restraint when going for a pretty full force jump.
-
thurday: ate light today, slept good too. well rested.
seated rows
60x40-throwing it in the air, maid a scene
100x30-same
200x10
300x10
overhead-with leg drive
135x5
135x5
225x3
275x1
300x1-couldn't do more then one. prolly tired from two days ago. CNS wise or something.
barbell curls-lol
170x3-good for more
185x1-not too bad. new record, didn't really cheat.
pullups
x10 wide
bball-three games, one in game dunk, not in fast break, just went baseline from right side and put it in with the left.
not too bad, bodyfat goes down pretty quick If I eat perfect and play basketball. But when I eat a little bad and play, I end up fat and weak lol.
saturday: took friday off, first day off in a long time. slept great.
hamstring curls
115x25
165x10
squats
135x10-ham curls 180x10
225x10
315x3
405x1-added belt-ham curls 200x8
465x1-new record, real easy. http://www.youtube.com/watch?v=tTW0uWGyrDk
deadlifts
225x3-ham curls 200x8
315x2
405x1-ham crls 2008
495x1
585x1
675x1
755x1-new record, kinda hard tho. lol http://www.youtube.com/watch?v=UA6USImyTek
-
how high is your rvj?
-
thurday: ate light today, slept good too. well rested.
seated rows
60x40-throwing it in the air, maid a scene
100x30-same
200x10
300x10
overhead-with leg drive
135x5
135x5
225x3
275x1
300x1-couldn't do more then one. prolly tired from two days ago. CNS wise or something.
barbell curls-lol
170x3-good for more
185x1-not too bad. new record, didn't really cheat.
pullups
x10 wide
bball-three games, one in game dunk, not in fast break, just went baseline from right side and put it in with the left.
not too bad, bodyfat goes down pretty quick If I eat perfect and play basketball. But when I eat a little bad and play, I end up fat and weak lol.
saturday: took friday off, first day off in a long time. slept great.
hamstring curls
115x25
165x10
squats
135x10-ham curls 180x10
225x10
315x3
405x1-added belt-ham curls 200x8
465x1-new record, real easy. http://www.youtube.com/watch?v=tTW0uWGyrDk
deadlifts
225x3-ham curls 200x8
315x2
405x1-ham crls 2008
495x1
585x1
675x1
755x1-new record, kinda hard tho. lol http://www.youtube.com/watch?v=UA6USImyTek
great work on the squat/DL, leaning a bit much at the bottom of that squat but with your low back strength that shouldnt be a problem for 500.
sick vids
that press a few pages back too dayum, close.
-
how high is your rvj?
no lower than 36" for sure. HBU?
and andrew I hope 500 is there soon. Might try this saturday.
sunday: bench related stuff
highlight:
265x1 flat
225x1 incline with bands
135x4 incline with bands ton of speed sets.
pec flys-machine
ez curl bar curls 155x3
about it.
monday:
squat
135x10-o feel beat up from two days agos, heavy deadlift lol
135x10
225x10-close
225x10-wide
225x10-close
315x3
365x7-new record
225x10-close
225x10-wide
225x10-close
225x10-wide
225x10-close
225x10-wide
225x10-close
RDL's
225x10
315x5
405x8-good for more
365x10
about it...diets been good, tons protein and super amounts of oatmeal, seems I can as much as I want of that stuff and not get fat from it lol, and it doesn't affect stimulants like milk and sugar do.
-
friday:
bench-back machine throughout benching
135x20
185x5
205x1
225x1
245x1-too easy
225x9-prolly could done 10.
barbells curls
95x10
165x4 or 5
95x8-reverse
skullcrushers
65x15
85x8
85x8
tri push downs
about it
Saturday
squats
147x20+-feels real good besides knee stiffness
270x10-easy
337x3
427x1-easy
473x1-new record, not too bad.
deadlifts
225x3
315x1
405x1
495x1
585x1
675x3-straps, might of been good for 4. new record.
saturday pm
hamstring curls
120x25
160x10
180x10
200x10
220x8
160x10
squats
135x10-damn back is already super tired from earlier
225x10-felt heavy lol
315x3
405x1-belt
445x1-belt
135x10-wide
135x10-close
135x30-wide
strict press
135x5
225x1
240x1-new record, and strong warm up I know, lol.
monday: still stiff from heavy squats and deadlifts saturday
hamstring curls
125x25
170x10
170x10
squats
135x10
135x10
225x10
325x5-wasn't hard, but don't see any real point in going heavier when this beat up.
135x10
135x10
step ups
8"x5 with 135
12"x5 with 225
12"x5 with 225
14"x5 with 135
one light farmers walk with 100.
about it, back feels tired still, needs rest. knees a little too.
Tuesday:felt huge going in, no scale gonna go head and guess 245+ with my layers on (outside)
squats
135x30
pulups
+20or25 for ten
overhead press
135x4
135x10-strict
225x3
275x1
295x1
315x1-fleww up!, new record by 15
330x1-tough lockout, new record.
strict press
225x3-new record
135x22-new record
pullups
bw+55or60 for 6
bw+75 for 4
bw+20 or 25 for 8 super wide
few rows...
muscle size is really good right now..should equate to good strength. Been resting more then normal it seems beneficial for now.
tuesday pm:
incline bench:
135x10-pec is little uncomfortble
185x3
205x1
225x1
245x1
265x1-went a little slow on purpose, worried for pec a little.
tricep extensions overhead with ez curl bar
55x20
75x10
95x10
115x5
75x8
75x8
seated shoulder press lockout from midway (weak point)
135x5
225x3
225x3
225x3
ok, little tired.
-
What kind of monster are you? :ninja:
-
Strong lifting. Your overhead strength is coming along fine it seems.
-
Strong lifting. Your overhead strength is coming along fine it seems.
+1
-
Strong lifting. Your overhead strength is coming along fine it seems.
yeah I think doing it more often makes you better at it....weird. lolol :highfive:
-
Strong lifting. Your overhead strength is coming along fine it seems.
yeah I think doing it more often makes you better at it....weird. lolol :highfive:
How does that work??? :P
-
hey brah! those warmup sets were soooo fokin fast!!!
congrats on 765 :personal-record:
-
Do you feel limited by grip strength at 765? (do you feel you could lift easier with straps)
-
notat all...lol hookgriplocks in good...thanks d.
heres the vid...sorry for not posting adarq...i been lazy on the internet...not in gym at least..lol
http://www.youtube.com/watch?v=_KBb7ZxSi3k&feature=channel_video_title
-
notat all...lol hookgriplocks in good...thanks d.
heres the vid...sorry for not posting adarq...i been lazy on the internet...not in gym at least..lol
http://www.youtube.com/watch?v=_KBb7ZxSi3k&feature=channel_video_title
Chris Hickson + Tom Martin = All-Time Strongest Dudes Who Don't Look Like They Have Any Business Being That Strong
No offense, you just look like any 18-year-old who could be playing D1 tight end. Like Tom Martin looks basically a little bit thicker than I do but can DL 770.
-
haha thanks man...im a littlebiggerin person.
yeah toms awesome! Iwish helifted raw, nota fan of super suits.
-
saturday: Purple PsyKO pre-workout 1.5 scoops =)
squat:in thick knee sleves and belt, no wraps.
157x10
247x10
337x3
427x2
447x1
517x1-easy deep, new record by 17lbs
542x1-not hard, not easy, and not as deep, still good. new record by 42lbs.
247x10
247x10-both wider sets
snatch
135x1-easy, woulda fone higher but wasn't feeling it.
good workout...700 in wraps is comming.
-
You're squat is freakin' EXPLODING these days!!! Don't think I've ever seen someone's squat go up so fast.
-
The world record for deadlifting with just a belt is 975 pounds. If you ever choose to go down this route, I think with drug use and gaining some weight you could definitely break that. The record holder is 378 pounds.
-
You're squat is freakin' EXPLODING these days!!! Don't think I've ever seen someone's squat go up so fast.
Ha I hope to keep it that way...no bball helps a lot.... :o yeah sorry bball guys lol
Monday: two scoops Purple PsyKO during.
close grip bench: light
135x10
135x10
185x3
225x3-very easy
ez curl tricep extensions
65x10-wow so easy lol
115x5-new record I think good.
dbl curls
90'sx2-used a little body...but it's 90's lol
55'sx10
tri extsion with cable
100x10
150x10
230x10
150x10
about it, good strength =)
Tuesday: 1 scoop Purple PsyKO pre workout
squat
135x10-light hamstring curls
225x10
315x23, some reps no all the way up. new record.http://www.youtube.com/watch?v=osOiIG3ugToIf you can't tell by now I got free controlled labs Purple PsyKO in the mail and I am testing it for them.
-
saturday: 1.5 scoops purple PsyKO during workout
180x10
180x10
280x3
280x3
180x20
180x20
deadlift
135x1-snatch
225x2
325x1
415x1
505x1
595x1
695x1
800x1-new record
http://www.youtube.com/watch?v=YQi8xUZ0V90
squats again-with chains and bands addded
157x5
157x5
247x5
247x5
247x5
247x5
247x5
247x5
247x5
247x5
157x10
157x10
ok not bad lol
-
Wow
impressive stuff man
-
Wow
impressive stuff man
Thanks, I just hope I can maintain my lower body/back strength after my meet, since I am gonna loose weight again then and do some more vert work, 45"+ is still a goal of mine, I should have enough power at around 210-220lbs range, If i cut mostly fat. I am sure adarq can chime in at that time at what he thinks what bodyweight I would need to be to acheve that given my strength, and Yes I know I need to use better techinique jumping. LOL
-
Monday: 2 scoops Purple PsyKO in a half galloin of water, drank during.
pullups
bwx10-damn felt real explosive at top end of the pullups, made this big ass pullup station rock.
--------------gets a little gay here-------------
ez curls
70x10
110x8
160x4-felt easy
200x0, but got it cheating.
http://www.youtube.com/watch?v=FH1t1DKU0vo
pullups again
bwx6 or so, clapping at the top on each.
bw+45x7
seated row-went light, to be easy on low back.
100x20
100x20
150x15
one arm tricep ext.
20x10
40x10
50x10
50x10
v bar triceps
150x10
280x10
dbl curls
80'sx3-was tired out tho
about it....lol
-
Tuesday: took purple PsyKO pre-workout in 32 ounce water.
squats
135x10-hamstring curls
135x10
225x6+ one jerk
315x4+1 jerk
405x1-dmn flew up lol
365x19, thought I did 21, lost count oh well.
http://www.youtube.com/watch?v=2YAYKg9g78o
rdl's-forgot straps, damn
135x10
135x10
225x10
one leg, leg press
135x10
135x10
hack squat
135x10
225x10
about it not bad. Gonna prolly give the 700lb squat a go this saturday.
-
saturday: 1.5 scoops purple PsyKO during workout
http://www.youtube.com/watch?v=YQi8xUZ0V90
WTF
(http://captionsearch.com/pix/thumb/tiqtdcb570-t.jpg)
mind=vaporized
nice job man. I take it you are going for the world record? What other plans do you have with weightlifting?
-
Hey man^^ I'd like to do for my meet in april, squat 700, bench at least 350, and deadlift about 820. Then after the meet I will try to get shredded, lol and work on vert for some time, 45+ is def. possible IF i keep my leg strength and get down to 215 or 220. And then next year some time I'll prolly attempt the all time 275 class deadlift record which is 881. Thanks for asking, what's you goals?
Weneday: 2 scoops purple PsyKO during workout.
bench just went up to 300x1 paused, it felt so weak today. for a lot of reasons I'll explain at the end.
3 board
225x15+
skullcrushers
80x15
80x20
flys
15x20
25x20
tricep rope
60x10
btn ohp
135x5
225x3
275x1
315x2
350x1-new record by 20lbs I think.
http://www.youtube.com/watch?v=-3J36kLwWgM
about it I think.
the reason I think my bench sucked
-slight dehydration
-lack of sleep
-over use of caffeine lately
-only ate about half the calories as normal for last few days (mild sickness took away all hunger)
-pecs felt real stiff, from the heavy deadlift saturday
-20 rep squat with 365 the day before, made basically any sort of arch, my eerrectors would cramp BAD.
-
I don't know what is more beasty , the 350 BTN flying up like a feather or the 300x1 paused bench considered "bench sucked"!
:o :highfive: :strong:
-
I remember your squat stalling for a pretty long time while your deadlift was steadily rising. What do you attribute your rapid squat gains to? Better form/flexibility, muscle-memory? etc
I haven't touched the bball court in 5 weeks.
-
Thursday: some gay arms and back lol
SAATURDAY:
warmup-long strides walk with prowler on low friction surface.
squats
60x10
157x20
247x8
337x3
427x1
517x1
607x1
702x1-new reocrd
deadlift-speed was a little down due to squatting first, but I think I was strong as normal.
195x1-snatched from the ground might be a new record since my heaviest snatches are usaully hang snatches.
325x2
415x1
505x1
595x1
700x5- dead stop reps
squats again-lols
close stance, deep as possible, building some quad.
180x10+bands and chains
180x10+bands and chains
video:
http://www.youtube.com/watch?v=oqTHth6BtaY
-
What's your VJ at this point? :ibjumping:
-
What's your VJ at this point? :ibjumping:
I'd guess at least 34" two weeks ago, I did some jumps after the 800, was getting up pretty good.
-
So your squat is pretty much 3x, but your VJ is ~34. It would be interesting to see what's your vert when you're fully recovered... any idea when that's possible? You seem to be loaded a lot with training lately.
-
So your squat is pretty much 3x, but your VJ is ~34. It would be interesting to see what's your vert when you're fully recovered... any idea when that's possible? You seem to be loaded a lot with training lately.
I am pretty excited to cut fat after my powerlifting meet, I am pretty sure I could do 40" standing then If i got to around 215-220 and kept leg strength. Any tips or suggestions from experience you wanna share for maintaing LOWER BODY strength while loosing bodyfat?
Can't wait running 45" is the minimum goal, but with my strength latley I don't see why I sholdn't shoot for 50" when my bodyfat gets single digits.
-
I vaguely remember you talking about this before, but why don't you squat low-bar? You could probably add a shit ton of weight right away and it's not like you're squatting deep on those max attempts now so you wouldn't necessarily be sacrificing depth.
-
I vaguely remember you talking about this before, but why don't you squat low-bar? You could probably add a shit ton of weight right away and it's not like you're squatting deep on those max attempts now so you wouldn't necessarily be sacrificing depth.
I just like high bar better. The low bar squats seem like a different movement all together, I wouldn't neccarsly call it a squat. :ibsquatting:
Thursday:
squats: hamstring still pretty swolen from having knees wraped saturday, left was a little bit more swolen.
135x10-damn still fatigued from saturday
225x10
315x3-shut it down after this, too hard on my not-recovered back.
hack squat
135x10
135x10
225x10
315x10
495x3 or more
strip set of the following
---545x1----(new record for weight too)
---495x2----
----405x5----
-----315x5----
-----225x5-----
back to reg sets
135x10
and some very light hamstring. (they are still swolen ..)
-
Sunday: had power meet, didn't go well. 633 squat, 290bench, 705 deadlift. squats were fine, just weak lol and had my feet too close on first two attempts =(. Bench only got first attempt, took a second and had a lot of problems with errector (low back) cramps. Deadlift 705 was opener got it easy, and then missed 804 right about above the knees twice. Overall bench felt strong until cramps came on, and back was strong, but My posterior chain lacked a lot of power yesterday which hurt my deadlift form a lot, made me pull with too much back. Well I think maybe resting too long hurts my posterior chain strength, but definatley felt like my bench was very strong warming up and back (minus hmastrings/legs connection) was also pretty strong yesterday. Now gonna loose some weight.
-
If I get twice as weak as you, I'd get a 2x squat.
-
Was it a raw meet?
-
Was it a raw meet?
Yes, wraped on squats.
-
Was it a raw meet?
Yes, wraped on squats.
Nice. Great squat.
-
Was it a raw meet?
Yes, wraped on squats.
Nice. Great squat.
Thanks man, but Ikinda think knee wraps are kinda gay lol
Monday:
seated rows
100x30
100x30
100x30
150x20
200x20
300x10
some more sets I can't remember exactly what.
ez curls
120x20
120x10
120x10
Tuesday: bump under left knee (osgood slatters???) was inflamed and painfull, definatley was a bummer to begin with.
squats: no belt, trying to get deep, in bball shoes tho still, so can't get atgs.
135x15
225x10-damn I got so damn out of breath WTF
225x10-low back swelled up, hurt to walk
was feeling beat up and didn't wanna countinue so I decided to up the weight to get me going like excited and mind off the back swelling.
315x10-nice deep
405x5-fifth rep was tough because I had to move hands out rep after 4th rep due to bad forearm cramping.
------took a little break--------
hamstring curls
100x20
100x20
160x10
160x10
leg press-had to go wide due to bump right under left knee
135x10
225x10
405x10
585x10
675x10
855x6
945x7-new record, not bad lol.
then played some bball, did horrible. lol
Wendesday: look awfully small, due to low carbs for third day in row, but at same time felt kinda exploive/strong from healthier joints due to low carbs.
bench press
135x10-ss/ with face pulls, both pecs almost cramped bad lol
185x3
225x3
275x1-speed rep, slight pec discomfort decided not to push the weight today.
225x13-damn more in tank, I thought reps were supposed to suck on low carbs???
chest supported rows
45x10
90x10
135x10
180x10
225x7-good form, didn't really cheat.
dbl curls
80'x3
50'x8
50'x8
standing dumbells strict shoulder press
100'sx3, did it for fun really.
then played bball some. felt heavy and bones or something hurt, I think I was kinda dehydrated from caffeine abuse (lols) and that was part of it.
-
where do you have a leg press than you can add that much weight to.
-
thurrsda AM: 20 min on recombant bike, only thing in tummy is come coffee lol
Thursdaynight : fourth or fifth day of eating good and its paid off, I was so hyper it was pretty fun.
hamstring curls
110x20
110x20
160x10
160x10
160x10
front squats-no belt, below parallel.
135x10
135x5
225x5
315x1-a joke lol
365x1-still easy. lol new record
hack squat
225x10
315x5
405x3
585x1-new reocrd
rdl's
135x10
225x10
225x10
clean and press-no warm ups
275x1-bad form, still such a joke lol.
more hamstritng curls and quad ext.
bball, half court shooting, then did a standing dunk.
http://www.youtube.com/watch?v=BCwmcCD0WEg
-
Friday: bodyweight is damn low, lol
strict press
135x10
185x3
205x1
225x1
250x1-new record.
pullups
x8
bw+90 for 4 of 5. new record
x10
x10
x10-some of the sets of ten were done later.
bw+35x7
bench press
135x10
185x3
225x2
275x1
325x1-very very good considering this bench I used, and my bodyweight.
225x13
machine shoulders
200x10
300x10
300x10
200x15
180x15
ez curls
70x8
160x5-good
200x0-barley missed loll.
110x10
110x10
110x10-tricep ext. inbetween sets
about it.
If you curious about my bodyweight I prolly waking up under 230, and swell up to 240ish in the gym on carbs/creatine/aminos.
-
Saturday: 222 bodyweight lol damn
squats-trying to make sure no doubt in depth, in the whole good.
135x10-very narow
135x10-wide
250x10
340x3
427x1-deep, pretty good for no belt and deep i guess.
deadlift
315x2
405x1
505x1
595x1
675x1
770x1-not bad at all lol. damn I wonder If i could of got 805 today.
snatch grip deficit deadlift
315x4 or 5
squats-no belt again, close stance pretty much, not my strongest stance.
band and 15lb chain each side.
157x15-only wide food placement set
247x15-back to close stance
300x13-damn wanted 15 but back was fatiguing.
then 2 or 3 jumps, very high today, I wonder If I was at my highest ever lol.
http://www.youtube.com/watch?v=xnUuN4rbUMs
-
Sunday AM:
seated rows
100x30
150x10
200x20
300x10
200x20
150x20
150x20
150x20
pullups
x8
x8
x8
x8
flys
20x25
20x25
tricep exts
120x15
120x15
ex curls
100x10
100x10
100x10
100x10
abs lol
all I can remember lol
Sunday afternoon ish, after huge "cheat" meal.
btn jerks
135x10
225x3
300x1-used too much arms, not gonna go higher.
super sets
strict press/bent over dbls rows 2 dbls at a time/skullcrushers
135x10/60'sx20
135/60'sx20
135x10/60'sx20
135x10/60'sx20/70x15
135x16/60'sx35/70x15
then showered. and headed to the bball court
and here is one dunk:
http://www.youtube.com/watch?v=EA-t7eV7T9I
-
Monday AM: squat with weight vest, and cleaned up garge alot.
Monday pm: hamstring curls/ext and some leg press
Tuesday: morining did back and biceps in garge, just a lot of weighted pullups.
Tuesday night: here the video can do the talking, only things left out is hack squat, and an hour of upper body bs training.
http://www.youtube.com/watch?v=clTIiejXb3o
-
Good stuff, man. You're where what I wanna shoot for in strength levels.
Keep doing what you do. Don't lose the drive. :]
-
My GOD.
2 inches (max) short from hitting rim w. your head are you?
F*CK man this dude is taking over.
-
Good stuff, man. You're where what I wanna shoot for in strength levels.
good fucking luck, brother.
-
Good stuff man.
Really impressive
-
Good stuff, man. You're where what I wanna shoot for in strength levels.
good fucking luck, brother.
Lmfao. I know, right? XD
-
thanks guys hahaha. anything is possible I started training at 9.
ha thanks brah.
Weneday: just bench up to 3brd 315x5, and bunch of bs upper body stuff after.
Thurday
hamstring curls
140x20-I feel these are getting stronger lol
260x6-stack lol
squats-all different stances
135x10
135x10
135x10
135x10
135x10
rdl's
135x10
225x10
225x10
then did broad jump because combine on tv. got right at about 10'6".
and then played bball.
(http://forum.bodybuilding.com/attachment.php?attachmentid=3306651&stc=1&d=1304042545)
-
I see you've been doing your share of leg extensions have you?
-
Bodybuilders can dunk too!!??? Nice quads bro, keep it up with the journal.... some good stuff
-
Bodybuilders can dunk too!!??? Nice quads bro, keep it up with the journal.... some good stuff
not a bb'er lol. just tired of being fat. :pissed:
Raptor: occasionally for fun.
-
Sunday: woke up eat crazy amounts of protein, even my mom was like wtf....275grams in 1.5 hours lol no shakes too.
Sunday evening:
squats-had to put bar lower on back,since traps felt funny.
135x10
135x20
135x40
225x10
315x10
425x5-might be a beltless new record.
rdl's-wide grip, no belt like always.
135x10
225x10
315x10
405x12-new record I think
front squats
135x15-hands strait out
205x10-strit out
275x5-clean grip
135x10-strait out
135x20-wide, strait out
sled drags with belt
tire+55
x200ft
x200ft
x200ft
x200ft
x200ft
pulling sled bckwards
x200ft
legs felt huge today, due to some carb intake saturday. also eating salt made me look a little fatter, hoping just temporary.
-
Monday: early morning.
recombinate bike
20min on empty stomach besides aminos and water.
11:00 AM
barbell rows
135x10
135x50
135x10
225x15
315x8
135x10-wide grip
135x10-wide grip
135x10-wide grip
strict press-light since they have been overworked latley.
135x10-close grip
135x10-wide grip
135x10-close grip
explosive tire sled drag
tire+60 for 150fft
tire+110 for 150ft
tire+200 for 75ft
tire+60 for 300ft
barbell curls
135x7-too tired lol
rear flys
10x20
about it. super tired today.
Monday night:
hamstring curls
1 leg
50x20
150x10
lying hamstring curls
140x20
160x20
190x20
squats
135x10
225x10
315x10
440x2-not hard, but damn my face looked like I was struggling lol.
front squat
135x10
135x10
225x5
295x5
345x2-might have hurt lower left, outside quad here, not bad still feels funny tho.
135x10
135x10
hamstring curls
140x20
140x20
leg press
405x10
about it.
-
Tuesday morning:
front squat
135x5-sled for 300ft
135x10
225x10-sled for 300ft
315x1
405x1
225x10
225x10
225x10
225x10
135x10
135x10
sled for 300ft
sled for 300ft
sled for 300ft
half mile run, right under 3min, killed me lol.
http://www.youtube.com/watch?v=j-akowpKaFU
-
thurday: tweaked high left hamstring pulling 600 for reps. and then went light after on everything and low intensity bball.
Friday: low intensity bball.
Saturday: hamstring was still pretty stiff decided just to go by feel and work around it/when doing some with it directly go ligher
three trips with sled+45 for 320ft.
squats-all no belt
135x10
135x25
225x10
315x12
405x7-I think 8's my best for no belt, but my bodyweights low (220ish gained 5 from adding some carbs back)
135x10
155x20-wide
155x20-close
155x20-wide
sled a couple more times
farmers walk
105x320ft
195x320ft
355x60-75ft, had to pick this up in a way to avoid hamstring stress, so I know I can pick up a ton more next week, I got a big number in mind.
http://www.youtube.com/watch?v=MMTiqfXNR7g
-
sunday night: after eating alot of everything. no caffeiens
squats
135x10
135x10
225x15
325x1
325x1
400x1
315x20-good all the way down all the way up, long rom.
225x10
225x10
about it
-
Monday morning
standing dumbells shoulder press-no legs
30'sx10
40'sx10
50'sx10
60'sx15>>50'sx5>>40'sx5
tricep skull crushers
70x20
90x10
110x10
70x10
dbl curls
60'sx11-new record
ez curls
110x20
170x5
about it.
monday PM
bench
up to easy 225x3
dumbell standing press
up to 80'sx10
tricep stufff
3 games bball, horrible on first game from being stiff from more carbs (thats what I think makes me stiff) but by third game I had some dunks.
Tuesday
front squat
135x5-sled drag 45x320ft
135x20
225x5
315x1
365x4
back squat
225x20
275x10-sled for 320ft
275x10-sled for 320ft
315x10-sled for 320ft
thenn cut the grass, first near 90 degree day this year, I think I like it besides the minor stamina decrease
http://www.youtube.com/watch?v=-PJ59dYHvlM
-
Hey guys still been lifting, but had a kinda bad hamstring pull at softball on a cold night when I was not warmed up. But any way Im am starting to feel better (in my high hamstring where it inserts). The morning I just went up to 550 in squat with knee wraps, first time using them since that meet, and 550 deadlift without a belt. Then later on did some dunks here is the vid:
http://www.youtube.com/watch?v=PrVgSxjHpqI
-
Beastly.
Keep logging though, your progress has been nothing short of amazing, keep it going!
-
Beastly.
Keep logging though, your progress has been nothing short of amazing, keep it going!
Thanks...ok but soon I should make a log for 50" vert!!
Sunday night:
stantionary bike
30 mins
with 3 2-2 and half sprints...heart rate up to 200+ couple times...I'm 19 so I guess thats ok.
single leg hamstring curls
30x20
40x20
70x10
40x25
40x25
40x25
40x25
cable abs
190x20
190x20
190x20
190x20
standing cable oblique twists
40x10
50x10
60x10
30x30
leg exts.
50x20
80x20
slow and easy obviously.
the top outer part of my left knee is real stiff/sore today like it hurts the more my knee is bent. I think the biking was good for it tho
-
Thursday:
strict press
135x10
185x5-weak :(
135x6
135x6
135x6
shoulder machine
90x10
120x10
60x10
60x10
60x10
front shoulder raises
40'sx10
40'x10
some tri stuff...can't remember..
-
Thursday:
strict press
135x10
185x5-weak :(
135x6
135x6
135x6
shoulder machine
90x10
120x10
60x10
60x10
60x10
front shoulder raises
40'sx1
40'x10
some tri stuff...can't remember..
damn wonder why he left so randomly
-
Thursday:
strict press
135x10
185x5-weak :(
135x6
135x6
135x6
shoulder machine
90x10
120x10
60x10
60x10
60x10
front shoulder raises
40'sx1
40'x10
some tri stuff...can't remember..
damn wonder why he left so randomly
dno, he's still beastin tho.