Becoming a Squat Freak - Page 110

Alcoholiday · 08-02-2009, 01:49 PM

bw: 204
Events today in Kokomo.

The usual warmup

Overhead (straight bar). The light logs were next door:
95x8
115x8
125x3x2 (decided here that i'm gonna hit the log tomorrow or tues so i wasn't gonna go heavy)
strict: 95x3x2, then a set of 4. Easy.
s/s
Face Pulls: blue band, sets of 8-10

Farmers:
165x60ftx3
185x60ftx2 - picks were slow, but speed was very good.

Stones for height:
230xsmall platform (40" something?)
230x2 to 52" (pr by default)
230xmissx3 to 56" - these were RIGHT on the lip of the platform literally 54-55", but i'm a few weeks away from loading these easy.

Good workout. The stones are getting easier and easier. The laps a few weeks ago were excruciating, but now, they're extremely easy even with runny tacky. Presses felt quick.

tkinsley · 08-02-2009, 02:17 PM

Go, Zach, go!

Good stuff in here. Really good.

Alcoholiday · 08-03-2009, 02:43 PM

thanks Tina!

Stuffed my face yesterday (for me at least). 2 big protein shakes (including other calories in them), DD bagel around training. Then when i got home, I had a big scrambler comprised of a potato or two (hash browns), 5 eggs, cheese, onions, and then two sausage patties. Went to sleep for around 4-5 hours, woke up and went out to grab a big bacon cheeseburger+fries with a friend of mine, then cold stone after.

Woke up this morning and was down a pound. I'll be hitting overhead tomorrow, and giving myself one extra day rest.

Frank.S · 08-03-2009, 03:05 PM

how do you expect to make it to SHW when you only eat like a 308??

tkinsley · 08-03-2009, 03:21 PM

Quote:

Originally Posted by Alcoholiday

thanks Tina!

Stuffed my face yesterday (for me at least). 2 big protein shakes (including other calories in them), DD bagel around training. Then when i got home, I had a big scrambler comprised of a potato or two (hash browns), 5 eggs, cheese, onions, and then two sausage patties. Went to sleep for around 4-5 hours, woke up and went out to grab a big bacon cheeseburger+fries with a friend of mine, then cold stone after.

Woke up this morning and was down a pound. I'll be hitting overhead tomorrow, and giving myself one extra day rest.

And that is why you suck.

Alcoholiday · 08-03-2009, 03:55 PM

Quote:

Originally Posted by Frank.S

how do you expect to make it to SHW when you only eat like a 308??

haha. true. I should have thrown this in with it...

http://eatliver.com/i.php?n=4042

Quote:

And that is why you suck.

losing weight is easy. Not sure why everyone thinks it's so hard. HAHA! I actually dislike eating tons of calories, so i don't mind dieting.

Simon C · 08-03-2009, 10:00 PM

Quote:

Originally Posted by Alcoholiday

losing weight is easy. Not sure why everyone thinks it's so hard. HAHA!

So true!

Gaining weight is pretty easy too, just it's more work preparing lots of food.

tkinsley · 08-03-2009, 10:51 PM

Oh I dunno, Simon. Peanut butter on a spoon doesn't take much effort to prepare....

Alcoholiday · 08-03-2009, 11:12 PM

Quote:

Originally Posted by tkinsley

Oh I dunno, Simon. Peanut butter on a spoon doesn't take much effort to prepare....

i actually don't especially like peanut butter like everyone else does. I mainly just eat it b/c it's convenient and b/c it's good for you. I also hate cottage cheese and drinking multiple shakes to keep the protein intake up.

Simon C · 08-03-2009, 11:14 PM

I'd forgotten about the peanut butter and spoon trick, will buy some next time I can.

tkinsley · 08-03-2009, 11:45 PM

Quote:

Originally Posted by Alcoholiday

i actually don't especially like peanut butter like everyone else does. I mainly just eat it b/c it's convenient and b/c it's good for you. I also hate cottage cheese and drinking multiple shakes to keep the protein intake up.

HERETIC.

Quote:

Originally Posted by Simon C

I'd forgotten about the peanut butter and spoon trick, will buy some next time I can.

Good man.

Frank.S · 08-04-2009, 11:00 AM

I used to be so picky about my diet, now I just eat/drink what i feel like and I just stay around the same weight. In the past when I used to do this, I lost weight so I must eat more now without thinking about it.

that pizza burger looks good.

Alcoholiday · 08-04-2009, 06:50 PM

Lotsa warmup stuff and stretching

12" Log:
110x5
115x3
130x6
started 5/3/1 here. this 6 rep set is 11lbs off my best 6 rep set, and 30lbs lighter.

viper:
110x6
120x6

Incline DB Presses:
40x12
45x10x2
45x8

T-bar Row:
+70x10
+90x10x2
+90x15

Face Pulls: 2x10
Prone Scaption: 3x10

more upper body stretching

MindPower · 08-04-2009, 07:39 PM

Quote:

Originally Posted by tkinsley

Oh I dunno, Simon. Peanut butter on a spoon doesn't take much effort to prepare....

what im doing while reading this...mmmmmmmmm

Alcoholiday · 08-06-2009, 05:50 PM

Deadlift:
225x5
255x3
285x3

Reverse Lunges:
30x8x3

Supersetted all these with
Chins (various grips):
bwx2x10
and
Banded Tri work:
3 sets

Left hip a little sore and tight still from events on sunday and squats a few days prior. Gonna take it easy this week. I did tons of foam rolling and stretching and it felt pretty good before this workout.

Vid of the pulls. I think it WAS the angle of the camera, as it doesn't look like i'm hyperextending my back on these, and it's pretty much the same way i was pulling, i think. Moved the grip in a little more.

MindPower · 08-06-2009, 09:38 PM

deads look ok

tkinsley · 08-07-2009, 07:16 AM

Quote:

Originally Posted by MindPower

what im doing while reading this...mmmmmmmmm

Mmmmmmm!

GqArtguy · 08-08-2009, 06:35 PM

Take a DL vid from the side fewl.

Alcoholiday · 08-09-2009, 08:46 PM

Quote:

Originally Posted by GqArtguy

Take a DL vid from the side fewl.

ok, i will next time.

Alcoholiday · 08-09-2009, 08:51 PM

8-9-09

CG Bench:
110x5
125x3
140x6

10" Log PP w/ quick recoil:
70x5
70x8
90x8x2

Rolling DB Extensions: 3 sets

that's it. No motivation today but I accomplished what i needed to. I went drinking last night (+1 for Johnnie Walker), and on top of that, it was the hottest day of the year today (95 degrees and humid). I planned on doing stones today, but my right bicep/shoulder is a little sore, so no rowing or stones today.

tkinsley · 08-11-2009, 07:31 AM

Hahaha.
Alcoholidaze.

Simon C · 08-11-2009, 07:53 AM

Haha Johnnie, the last occasion i drank alcohol(rare) i had half a bottle of johnnie black

Alcoholiday · 08-11-2009, 07:42 PM

yea, i had black straight, and then some walker and coke, plus beer, plus jager. I think i'm just gonna stick to 1 kind next time. haha

Alcoholiday · 08-12-2009, 04:58 PM

Box squats (1" or two high):
120x3
140x3
160x6

Lung Breaker: ~100ftx4

taking it easy this week. I'm going to the fair in indy on friday, and a wedding at the beach on sat. This will probably be the only workout i'll be doing until monday or tues next week.

Alcoholiday · 08-12-2009, 05:07 PM

squats. Any opinions/suggestions?

tkinsley · 08-12-2009, 07:00 PM

Your music gives me flashbacks!

pjb923 · 08-12-2009, 07:24 PM

I'm no box squat expert, but they looked really good to me.

Frank.S · 08-13-2009, 12:25 AM

form looks fine,

now add some weight to the bar so your form can go to shit!

Alcoholiday · 08-13-2009, 03:13 AM

tina, I KNOW! haha. i need to burn a new cd from itunes, or get a dock for my ipod so i can blast some other tunes. I made that mix a few weeks ago and need a new one.

Paul and Frank, thanks. It'll be heavier next week (5/3/1). I think i just need to stick to one kind of squatting (box or free), and just get good at it and i'll see the other improve.

L'ilJ · 08-13-2009, 06:22 AM

Form looks really, really good. Looking forward to seeing how 5/3/1 goes!