You know you'll have to have proper pre-workout nutrition don't you? PSL Powah!
this is highly possible. there is a starbucks IN the parking lot of my strongman gym. Literally 50 feet from the door of the gym. ha! Of course GBL may be out by then???
vid from yesterday. Still, shitty light and shitty music (minus the nirvana at the end):
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10-18-09:
Decided i'd work up to a heavier single today on deadlifts, since i haven't in a year. haha.
Usual mobility stuff
Deadlift:
245x3
295x3
335x1
385x1 (ties 1rm pr set well over a year ago, but at 30lbs lighter. SLOW but solid)
335x3
hit above my required 3x3, and tied a pr. Pretty happy with this. with a few weeks of singles, and/or heavier doubles, 405 is there.
Yoke:
360x2 sets
410x3 sets
360x1 set
these were all fast
Forge power squat:
135x8
225x8
275x5
315x5
for anyone not familiar with this machine, it kinda resembles a front squat, as the weight is out in front of you. I wanted to hit something that was quad dominant, like leg press or this, since my erectors were SMOKED from the 385 pull.
Reverse Hypers: bwx10x2
Really good training day. We had a good group today to train, 7 guys with a few from Indy. One pulled 550 or so at 200lbs.
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10-20-09:
Lots of shoulder warmup
alieve
rehbands and longsleeves
Bench:
115x3
130x3
145x6
3 bd press:
135x6x4- REALLY easy
1 arm db row:
60x15x2
Prone Scaption:
2x10
really easy workout. above the required reps, and shoulder had no pain. Kept it nice and warm, and did a lot of foam rolling and mobility work with it the past few days.
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10-23-09:
30 minutes of mobility and form rolling.
Box squats:
145x5
165x3
185x2
i took it pretty easy today. I left my belt in Kokomo so these were just done with a warming rehband belt. With a belt, good for 4-5 at least
Free squats:
95x8
115x8
these were very very very easy. Shows that box squats are really working well.
i think i'm going to keep box squatting until it starts to stall. Then i'm thinking of doing free squat cycle, since it will be winter then, and working out in the garage in the winter kinda sucks.
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Axle Clean+press:
125x2x3
135x2
145x2
155x2 (pr is 152x3, so this is close. this is a weight i missed 3 weeks ago)
125x8
125x6
Deadlifts:
255x5
285x3
325x3
wasn't feeling it today, so kept the reps lower, but over the required amount
HS CSR:
rp to 130x10/5/3
Leg press:
2 platesx10
3 platesx10
2 platesx20
good workout! I wish my pull would have gone better, but whatever. I missed a cont. clean on the axle when i put on my power belt. It hit the bottom of the belt, and very slightly tweaked my hamstring at the time. That, and my grip and back were fried from the axle contributes to my poor pulls, i think. Hamstring feels completely fine now.
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10-23-09:
30 minutes of mobility and form rolling.
Box squats:
145x5
165x3
185x2
i took it pretty easy today. I left my belt in Kokomo so these were just done with a warming rehband belt. With a belt, good for 4-5 at least
Free squats:
95x8
115x8
these were very very very easy. Shows that box squats are really working well.
i think i'm going to keep box squatting until it starts to stall. Then i'm thinking of doing free squat cycle, since it will be winter then, and working out in the garage in the winter kinda sucks.
screw free squats, its far easier to plop onto a box then stand up
10-28-09:
bw: 205. trying to gain, but it's going slow.
Bench:
125x5
140x3
155x6 (7 reps is my all time best. this is good. no spotter, but i may have been able to get 7)
125x8
115x10
Tbar vrows:
2 platesx8
3x6
3+15lbsx6
3x8
2x12
PMSH: 2x10
face pulls: 3x10
that's it. good workout. benched 140x6 with a little shoulder pain last week or so, and benched 155x6 with NO shoulder pain at all. I'm pretty sure that my shoulders were just overworked, so i'm going to keep some good spacing between bench workouts and OHP workouts and make sure they're fully recovered. Also, i'll make sure to keep up on all the foam rolling and prehab work for my upper body.
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Thats pretty cool, i think i will be around that after i finish this squat cycle, but that dude squats lower then me haha
Do it for 20.
Quote:
Hey, I've met that guy. He works out with Manny right? He's pretty awesome and has excellent technique. Squats looooooooooowwwwwwww.
Yeah thats him. Hes working on his DL and bench technique, so he should be putting up good numbers on those too.
I think if he ditches the squats and does single leg work ala Boyle, he'd have really strong legs.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I did a pretty easy 411lbs x 15 after a squat workout a while back. My raw squat is similar to that guys, i think i could get pretty close.
Do 462 for 20 then, at that depth. No suit, power pants, wraps, or sleeves. Most Ive ever seen him squat is 655 and he worked up to 606 after that 20 repper.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
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