jGriff's Journal: Get After It! - Page 17

**Firehawk** · 20-Jul-04, 07:34 AM

If i were tod o that, i would have to do them on my first couple reps of the set, because I don't work out at a gym or with a spotter.

**jgriffith** · 20-Jul-04, 08:56 AM

I think thatd be fine too. Either that or dont put clips on the end and just slide the weights off if you cant get it. I never go to failure anymore. I'll use weights that I know I can get and I really try not to go til failure.

**Firehawk** · 20-Jul-04, 09:37 AM

Ive never put those clips on the bar when I am alone, or even fi I am not alone lol. That is a terrible practice IMO. Ive had to tilt the plates off before lol, like last week when I had done all my heavy sets, and was feeling like superman so i put 225 on the bar and thought i might be able to get it, well i got it half way but had no more energy. Had to tilt the plates off.

Oh well, it's my floor

. I really should get some rubber matting for the area where i bench and deadlift.

**jgriffith** · 20-Jul-04, 10:42 AM

I use clips when I get 2 45's and a 35 on there because they actually seperate a bit and clank, the bar bends slightly. I like to keep it nice and tight on there.

:

**Firehawk** · 20-Jul-04, 12:53 PM

It wouldnt do that if you kept the bar straight

just kiddin.

I put the clips on when i deadlift. The 45's all separate on me sometimes, especially when I am on my last rep and I have to pull with every last bit of strength.

When I bench the plates don't move very much at all.

Isn't it awesome that you can almost press 315? 3 45's on each side man! It looks so cool when You can add another 45 on. I like staring at the deadlift bar when I have 6 45's on it.

**jgriffith** · 21-Jul-04, 06:32 PM

Thats what I'm doin wrong!? I hold the bar perpendicular to the floor and push up from the tip! no wonder its so freakin hard, man, once I fix that I'm gold!

July 20th, 2004

Squat:

135 x 10
225 x 5
245 x 4

ENTER THE OLD MAN: The 3 are now complete! haha finally.
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 4

Same guy thats helped me with my bench and dead came over to critique my squat form. He looked at me from across the gym and said...and I quote "you need help" haha and he was right. Anyhow, got that squared away, so I'm looking forward to new big numbers. We just worked on form today with light weight, so I'm looking to change that up next time.

Cardio Swimming:

2 laps x 5

Tread Water: 5 minutes

**Firehawk** · 21-Jul-04, 06:36 PM

lol i got a kick out of that perpendicular crack...LMAO. Im frankly surprised you know what perpendicular means LMAO.

just kiddin bud.

Thats cool that a guy is willing to watch and critique you so that you stay focused and proper in your movements. He must really like you.

**Firehawk** · 21-Jul-04, 06:38 PM

Hey how long are you waitin inbetween those 2 sets of 225?

**jgriffith** · 21-Jul-04, 08:36 PM

He's definitely a cool guy, pretty funny too. Its amazing that he's still at it, hes gotta be mid 70's. I waited maybe a minute between sets, not too long at all. It was really light but I just wanted to make sure my form was better. He made my stance a lot wider and said itd take a week or two to get my hip flexors stronger, but that itd make a world of difference in the long run. I felt much more comfortable though.

**jgriffith** · 26-Jul-04, 06:15 PM

July 26th, 2004

Flat Bench:

135 x 8
205 x 4
245 x 3 (2, 1 Paused Rep)
265 x 3 (2, 1 Paused Rep)
275 x 1 Paused Rep
285 x 1 Paused Rep
295 x .5 (No help unracking, and tried to pause it, almost had it but didnt go)

Whatd Id like to do here is in the NEAR future be able to pull off 305 and do it for a paused rep. Theres a bench comp next spring at school, 360 will probably win the overall, as athletes arent invited. Thats a long ways away, but I'd like to put up something respectable.

Close Grip Bench:

255 x 2
255 x 2
255 x 2
255 x 2

Flat DB Press:

75 x 10
85 x 10
95 x 7

Havent done these in over a year, felt really really good.

Lateral Raises:

25 x 8
30 x 8
35 x 6
40 x 6
45 x 6

Weighted Inclined Situps:

BW x 30
40 x 20
40 x 20
40 x 20
BW x 30

Nautilus Crunch Machine:

100 x 15
100 x 15
100 x 15

Just controlled reps with a tight squeeze on contractions, felt good.

Overall pretty good workout, may go back to a reverse pyramid next bench day and try 315, see what I got in me. I was happy with my close grip today, felt good there. It was also nice to get some ab work, I'll definitely feel it tomorrow.

kenyon21 · 27-Jul-04, 02:19 AM

very nicely done griff. at the rate you're going, i wouldn't rule 360 out by next spring

**jgriffith** · 27-Jul-04, 06:00 PM

haha, well dont jinx me...(but I think so too) Thanks for the support buddy

:

July 27th, 2004

Squats:

135 x 8
205 x 4
245 x 4
245 x 4
275 x 4
295 x 4

Standing DB Curls:

35 x 8
40 x 8
45 x 6
50 x 6

Cardio:

Elipitical: 45 Minutes

65 RPM

Overall good workout today, squats are feeling much stronger. Really didnt have the desire to stay in there for a regular session, I think thats fine, had a good cardio session, that felt pretty good. I'm just happy to see my squats finally getting into a grove and feeling more solid.

Andrea · 27-Jul-04, 07:57 PM

45 mins. on Elliptical?? Very impressive Griff!!!

pmcgough · 29-Jul-04, 06:14 PM

thats alot of eliptical

**jgriffith** · 29-Jul-04, 06:25 PM

Ya, what can I say, I just figured I should pick up the cardio some, so thats what I'm attempting to do. I get bored before anything, of course I'm sweating like a pig by the end of it, but its more of a tedious thing than any. My gym has a nice cardio theatre with a movie screen in it, but its usually only got oprah or the news on.