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14-Feb-07, 10:00 PM
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#1936
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Registered User
Join Date: May 2004
Posts: 1,314
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nice work today  did you have anyone spotting you on that squat?
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__________________
Stand Strong
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14-Feb-07, 10:27 PM
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#1937
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by seraph
nice work today did you have anyone spotting you on that squat? |
Thank you  ...and no I did not have a spot today |
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14-Feb-07, 11:37 PM
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#1938
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Your squats sure are doing great. Be sure to pay close attention to your recovery hitting it heavy every time you do it. All that time off and squatting 90lbs more than my best ever 1RM.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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15-Feb-07, 12:12 AM
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#1939
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks Andy. I realize going hard every week will eventually turn out to be detrimental, but I am going to keep pushing because squats are the only thing I do for legs each week. SLDLs are sporadic at best because the platform is at times difficult to get. I agree recovery is important, but squatting and only squatting once every 5 days I believe is sufficient recovery at this point. It may and probably will have a cumulative effect, but I don't think I'm there just yet.
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16-Feb-07, 04:39 PM
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#1940
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, February 16, 2007
Flat Bench (2 sec. pause) 10x45, 6x95, 5x135, 5x155, 5x170, 5x185
Decline Press 8x190, 8x195, 7x200
DB Side Raises 10x35
Seated OHP 7x115
Notes: I started my new bench routine today. I haven't done paused work in about a year. I will have to get used to the pauses for sure. I should have had 8x200 on decline, but I kept hitting the pins on the way up which threw me off, so I just quit, don't know why. I was too exhausted from the new things to push side raises or OHP's.
EDIT: Flat bench paused reps will be the middle finger on the rings for the duration of this cycle. Decline press will be pinky finger on the rings for the duration of this cycle. |
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16-Feb-07, 05:06 PM
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#1941
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Registered User
Join Date: Nov 2003
Posts: 389
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So did you find the flat bench to be challenging at all or do you think you could have done alot more for your 5reps?
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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16-Feb-07, 08:20 PM
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#1942
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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It'll take a couple weeks to get used to it like any program I guess. The 5x155 actually wasn't as easy as I thought. I haven't done extended pauses like this for at least a year, so it was completely new. The 170s still went up smoothly, and even the 185s I did with no lift off/spotter. After the 185s I was confidant and I know I could have done more, so I know there is room for improvement in the weeks to come. I just hope my body adjusts soon lol.
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17-Feb-07, 04:07 PM
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#1943
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Just thought I'd post a couple interesting tidbits...
1) I had my largest grocery bill ever today, at $96. I bought about 13 lbs of meat, which was the killer. I am definitely protein stocked now, I have total about 10 lbs chicken, 3 lbs fish, 2 deer steaks, some tuna packets, and 2.25 lbs lean beef...plus eggs, cottage cheese, etc.  EDIT: I forgot I bought a 3 lb boneless ham, too.
2) My PR with my CoC #1. I closed it 20 times in a row with my right hand last night. In between many of the reps, there were brief "resets." These were just a split second to reposition it for the next rep as it slipped out of place. All were full distance closes. I'd rather do 20 without the resets, but I still think they are successive reps being so close in time together.
And I just wish Mav would post that grip video I requested.... 
Last edited by gcs118; 17-Feb-07 at 04:43 PM.
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17-Feb-07, 10:19 PM
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#1944
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Give me a call when those deer steaks are ready.
__________________
Pain is weakness leaving the body.
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18-Feb-07, 12:33 PM
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#1945
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, February 18, 2007
Squats 10x45, 3x135, 3x185, 3x225, 1x275, 1x315 (vid), 1x345 (vid)
DB Rows 15x70, 13x70
SLDLs 8x245, 8x265 (vid)
DB Shrugs 10x90
Notes: Got another squat PR today to tie Mav. 345 wasn't too bad. Rows were difficult with such high reps, and I flew threw the SLDLs to get a video cuz my roommate was leaving. I was beat by the end of this workout, all done in 45 minutes.
I am uploading the videos to YouTube now, so I will post links later today.
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18-Feb-07, 01:33 PM
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#1946
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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You are a monster. Great workout and looking forward to the vids.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-Feb-07, 10:45 PM
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#1947
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Still waiting for YouTube to make my videos available. They should be ready by tomorrow, and I will post the links then. I have watched the squat videos many times, and I think the wider stance has limited my ROM. I am now squatting parallel where before it was deeper. I may shorten my stance by just a couple inches so I can hit slightly below parallel, but parallel is still acceptable either way (counts in a comp. if/when I compete). I wanna get these up so I can get feedback, but YouTube isn't cooperating! lol |
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19-Feb-07, 12:13 PM
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#1948
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Wake up young man and get that video posted. Us middle-age men get up at 5:00 a.m. and can't be waiting around all day for a young buck like you to get moving!
Nice job. Keep moving forward and be safe. |
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19-Feb-07, 01:53 PM
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#1949
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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lol pierini...some of us have morning classes
Here are the videos:
Squat 1x315
YouTube - Squat 1x315
The plates hit the back of the squat rack, throwing me off balance at first. Some of you may find this a bit humorous.
Squat 1x345
YouTube - Squat 1x345
Squats are only hitting parallel, but I am very happy with my form. I may ever so slightly shorten my stance just to ensure I always hit parallel or slightly lower, but I've been seeing great progress with the wider stance.
SLDLs 8x265
YouTube - SLDL 8x265
Easy weight here, I'll be trying to add 10-20 lbs each week to my 8 rep sets.
Comments/questions/critiques welcome!
Last edited by gcs118; 19-Feb-07 at 01:58 PM.
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19-Feb-07, 02:36 PM
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#1950
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Great and worth the wait!
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