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07-Feb-07, 06:46 PM
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#1906
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, February 7, 2007
Flat Bench 10x45, 6x95, 4x135, 3x185, 1x215, 6 singles @ 235
Dips BW+50x6, BW+50x6, BW+50x6
DB Side Raises 15x30
Standing OHP 11x100
Notes: I am very pleased to get my 235s on the bench. This is/was my PR. I have never successfully done a rep over 235 on my own. Next week will be the first time when I do 240. The 235s went up smoothly, I tucked my feet more than usual for extra leg drive and it made a significant difference. I powered through dips as well. No 35s were available for side raises so I dropped to 30 for a change. Finally, I finished with overhead presses. I had a few more reps in me, but on the start of the 12th rep, I dropped the weight too low and that was the end. A good day overall for sure!
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07-Feb-07, 06:54 PM
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#1907
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Registered User
Join Date: Nov 2003
Posts: 389
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Quote:
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Originally Posted by gcs118
Wednesday, February 7, 2007
Flat Bench 10x45, 6x95, 4x135, 3x185, 1x215, 6 singles @ 235
Dips BW+50x6, BW+50x6, BW+50x6
DB Side Raises 15x30
Standing OHP 11x100
Notes: I am very pleased to get my 235s on the bench. This is/was my PR. I have never successfully done a rep over 235 on my own. Next week will be the first time when I do 240. The 235s went up smoothly, I tucked my feet more than usual for extra leg drive and it made a significant difference. I powered through dips as well. No 35s were available for side raises so I dropped to 30 for a change. Finally, I finished with overhead presses. I had a few more reps in me, but on the start of the 12th rep, I dropped the weight too low and that was the end. A good day overall for sure! |
Ill be the 1st to say congrats on the 235 singles looks like you should easily hit your 240s  :
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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07-Feb-07, 06:58 PM
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#1908
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Here's my belated praise on your most recent squat performance. Awesome, from someone who is struggling to find his form. Nice dip performance too on your most recent workout. I'm having fun with weighted dips as of late and my performance has been pretty good.
I guess a 1 mile walk counts as light cardio in the "real world". To me, it would only elevate my HR to the equivalent of sitting in a rocking chair and knitting, but I realize that you've got to start somewhere.
Next time you want to get some real cardio in, do burpees. A single set of 10 reps would be a good starter workout. Probably take you 60 seconds and then you can head to the showers.
Keep up the good work! |
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07-Feb-07, 07:16 PM
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#1909
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Registered User
Join Date: Nov 2003
Posts: 389
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Quote:
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Originally Posted by pierini
Here's my belated praise on your most recent squat performance. Awesome, from someone who is struggling to find his form. Nice dip performance too on your most recent workout. I'm having fun with weighted dips as of late and my performance has been pretty good.
I guess a 1 mile walk counts as light cardio in the "real world". To me, it would only elevate my HR to the equivalent of sitting in a rocking chair and knitting, but I realize that you've got to start somewhere.
Next time you want to get some real cardio in, do burpees. A single set of 10 reps would be a good starter workout. Probably take you 60 seconds and then you can head to the showers.
Keep up the good work! |
Burpees
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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07-Feb-07, 08:46 PM
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#1910
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Stang and pierini...thank you guys for support. I agree with you that walking a mile is a joke for cardio. I just wanted to do something and wasn't up for jogging or running after squatting. I might start doing timed miles on my off days. When I ran track in high school I had a sub-6-minute mile at one point (and I did sprints). I may give the burpees a try...they seem...different? lol I'll have to find out how they are from personal experience. As for squat form too, I have it down pretty well, I just constantly focus on tweaking form just like for bench press to get the most out of my lifts. I really want to get some videos soon to post up. |
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07-Feb-07, 11:17 PM
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#1911
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Sorry about the confusion. I meant my squat form, not yours which has got to be perfect or near-perfect with the job you are doing. |
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07-Feb-07, 11:20 PM
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#1912
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Registered User
Join Date: Nov 2003
Posts: 389
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I wouldnt say walking a mile is a joke, it helps me keep my weight down
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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08-Feb-07, 07:14 AM
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#1913
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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pierini...haha ok that makes some more sense, I was confused but that clears things up.
Stang...for me, the mile walk is a joke, just like "heavy" weights are dependent on each person. I used to run 6 days a week and all kinds of things ( hill sprints, harnesses with someone holding you back sprints, straights and curves, etc.) when I was a varsity sprinter. I did not mean to insult you by saying what you do is a joke, and I'm sure I could have used a different word. I just know at my level there is a lot more I could do that would have a more significant effect than walking a mile. Sorry if any offense was taken, that wasn't my intention. |
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08-Feb-07, 11:10 AM
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#1914
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Registered User
Join Date: Nov 2003
Posts: 389
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Quote:
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Originally Posted by gcs118
pierini...haha ok that makes some more sense, I was confused but that clears things up.
Stang...for me, the mile walk is a joke, just like "heavy" weights are dependent on each person. I used to run 6 days a week and all kinds of things ( hill sprints, harnesses with someone holding you back sprints, straights and curves, etc.) when I was a varsity sprinter. I did not mean to insult you by saying what you do is a joke, and I'm sure I could have used a different word. I just know at my level there is a lot more I could do that would have a more significant effect than walking a mile. Sorry if any offense was taken, that wasn't my intention. |
lol no not at all man no offense......Hell if walking a mile doesnt help out that much at keeping fat down please let me know what I can do in place of walk/jog a mile thatll burn the same if not more calories.
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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08-Feb-07, 11:40 AM
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#1915
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Jesus God man, those squats are awesome! My eyes are about to pop out of my head when I do mine and I'm at 305! Do you see any end in sight? Your remars on your workouts all sound positive, how far do you think you can take the triples before you'll slow down?
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Not enough hours in the day...
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08-Feb-07, 12:35 PM
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#1916
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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mav...I dunno how far I'll get. The 330s went up real well, but all it takes is one bad workout to throw me off, and then the cycle could be done for. I will be squatting tomorrow, hopefully getting 3x335. I'm pretty confident as long as I'm ready for it (awake, energized, fueled with food). There is no way I'll be able to get 3x335 if I'm not ready for it lol. I think I'm gonna at least get a 1x315 video tomorrow and then use the videoguy to spot me at 335s, so long as I remember to bring my camera.
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09-Feb-07, 08:51 PM
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#1917
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, February 9, 2007
Seated Calf Raises
Squats 8x45, 5x135, 3x185, 3x225, 1x275, 1x315, 3x335
SLDLs 8x225, 8x245
DB Rows 15x65, 13x65
DB Shrugs 15x90
Notes: Wow. I put up 3x335 today. These went deep and coming out of the whole was rather difficult. I wasn't "on" today, so I am still confident in 3x340 next time. I had only 4 hours of sleep last night, but I had good nutrition throughout the day to prepare for this lift. I also think I could have done better with bar positioning. Sometimes unracking 300+ feels light, you just have to do it properly. I missed my groove, so it didn't hurt, but it felt damn heavy. This is a tough mental battle to win usually for me.
SLDLs are coming along nicely as expected, still easy. Rows suck cuz of the high reps, but I think they are working well. Shrugs were heavy, my grip was fried at this point. A good day overall 
EDIT: PS, since I already have an old video of me doing 1x315, I wasn't concerned about getting one today, it wouldn't be much different. When I am down to singles with higher weights, then I will be more eager to get one.
Last edited by gcs118; 09-Feb-07 at 08:57 PM.
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10-Feb-07, 01:26 AM
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#1918
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Registered User
Join Date: Nov 2003
Posts: 389
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dude I had this long thing typed out for you and it errored on me 
Anyways congrats on the 335 I see a 375 in your near future if you keep going the way you have been.
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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10-Feb-07, 12:15 PM
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#1919
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Registered User
Join Date: May 2004
Posts: 1,314
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wow, looking great greg!! you've been making some HUGE strides, much respect :
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Stand Strong
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10-Feb-07, 12:17 PM
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#1920
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Sorry to say this, but I hate you Greg.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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