Back to the strength

[Chris D]

So I'm back on a strength program with the idea that perhaps I will do a powerlifting program on Feb. 4th, 2006. Between now and then however I have a lot of work to do. Goals I'd like to see:

Deadlift 325 (current max 295)
Bench Press 240 (current max 215)
Squat - Just anything that's legal. The heavier the better!

Box Squats - Week 1, Day 1

Warm up stretching stuff

Workout

Box Squats – 5x5 @ 145

Close Stance GM’s – 3x8 @ 85

Reverse Lunges – 3x8 @ 65

Ab Work

Comments:

The box squat was to about 13 or 14 inches with my scientific measurement system. This consisted of measuring with my 8.5 x 11 inch piece of paper. For those that know what the step aerobic things look like it was 6 of those “raisers” on each side. It was probably pretty close to parallel. Next week I’ll up almost everything. On the box squats rep 4 and 5 were getting tough, but I suspect they will be easier next week.

[Terry Monk]

Glad to see the specific goals Chris.

Wheres the comp at on 2/4/06? I wouldn't mind coming to watch you - if it would be ok with you????

Do you have a link to an example of the box squats you're doing? I just can't picture in my mind what you're doing. I know, I should be able to after all these years, but to be honest, I've never done them.

Good luck to you.

[TrainingGirl]

Hey Chris...good luck with the new program [img]smile.gif[/img]

[Chris D]

GR,

Competition is going to be in Dubuque. You can check it out at: http://www.apf-iowa.com/ As for the box squats this is what I'm doing. http://www.midwestbarbell.com/videos/boxsquat.mpg If you're able to make it that would be great. There's some guys that I know from the board that I maintain that are going to be there. I'll be meeting up with them. Perhaps the strongman from Des Moines (Shaun Bair) is going as well, but I'm not 100% sure on that.


TG, Thanks for stopping by. Program is awesome so far, but I'm only 1 day into it and I'm waiting for the next day to get here! Big props to Danny for coming up with these first 3 weeks...Don't know what I'm doing after the first 3 weeks yet!

[Craig]

I don't think its a good idea to box squat onto aerobics risers.

best to find a real box.

[Chris D]

Craig,

Curious as to why not? If I had another option I'd be all for it. But as wonderful as the Y is, they are not into lifting heavy weights...no real boxes. If your concern is the stability of it I did test that and it's pretty stable for the little weight that I'm doing at the moment. Between the risers on each side there is at most a 2 inch gap between them.

CD

[Chris D]

Bench Day - Week 1, Day 2
Warm-ups

Push-up plus x 10 (not totally sure I’m doing these right)
Dynamic Blackburns x 10
Scapular Wall Slides x 10

Workout

Bench Press
5@135
3@155
3@175
3@185
3@190 (88% of 215)
3@180

Bent over rows
6@95
5x6@105

DB Bench Press
4x6@70

Tricep Extension
10@45
10@55

External Rotations
2x12@20

Rear Delt Raises
10@20
10@15

Comments:

Overall a pretty good workout. Bench didn’t feel as easy this week, but still I think it’s one of my better efforts. I went back through and looked at my logs and only once had I put up 195 three times. That was while I was on west side for skinny bastards. Perhaps part of my problem was to much warm up. Who knows. Next week I’d like to go with a 3 rep max of 200, but it might actually be 195 instead. We shall see. Week 3 I’m hoping for a 3 rep max of 205, if not more.

On the rear delt raises I had to put the ego away and go with what got me more range of motion and the 15’s were it. So I’ll be doing the 15’s on those for a couple of weeks and then upping them later on (if they are in the next program.).

I did a quick set of hammer curls before each tricep extension which really seemed to help the left elbow that bothers me. I’ll have to keep doing that.

And so the adventure continues.

[Chris D]

Deadlifting with warm-up pants is good!
Week 1 Day 3

Warm up
Fire Hydrants x 10
Hip Thrusters x 10

Work Sets

Deadlift from platform (35lb weights on ground)
5@135
3@185
3@205
3@225
3@245
3@265
3@235

Lunges with front foot raised
3x8@70

Dimel Deadlifts
2x15@120

Ab Pulldowns
15@70
15@85

Side Planks
2 per side @30 seconds each

Knee ups
2x15

Comments:

I wondered about deadlifting in warm-up pants, but damn that was nice! No messed up shins and it slid up pretty smoothly! These felt really good today. Where as 245 was pretty heavy last week, it was fairly light today, so I decided I’d go to the 3 rep max I’d set earlier this year. Next week I will be busting through that max and going for 275.

Lunges were good, but I found myself getting off balance as I went along. I need to figure out why that is. Perhaps just my setup or it’s some kind of weakness.

On Dimels I lowered the weight and concentrated on popping through and squeezing the glutes while I came through. Still a sore lower back, but I will probably feel this a bit more in the glutes and hammies.

[RacerBill]

Hey Chris! Glad to see you're back. Good goals, and a competition to look forward to, also! Cool.

Ummm... what are Dynamic Blackburns? And Dimel Deadlifts?

If you're interested in box squats, there was quite a discussion here a while ago. I think NewLife gave directions for building a box and the training involved. I tried searching for it but it didn't come up. Maybe you'll have better luck.

Good work so far. Good luck with the new program!

[Chris D]

RB,

Thanks for stopping by. Dimels are sort of like Rackpulls and Romanian deadlifts. Here's a link to them: http://www.midwestbarbell.com/videos/dimel.mpg

As for the blackburns, I was new to them as well. Basically you lay face down on a mat/floor and put your hands behind you palms up. Then you rotate them upwards towards your head. You finish with them being palm down above your head. That's about as good as I can get.

If I was lifting at my own gym (garage) I'd probably look up that box squat stuff. I've seen it around before and it looks pretty sturdy. Unfortunatly I'm still at the YMCA and I'm not sure they'd appreciate me bringing in a box!

Hope the shoulder is doing better.

[Chris D]

Upper body rep day

Week 1, Day 4

Warm-up
Black burns
Lunge with a twist

Work sets

CG Incline Bench Press
8@95
5x5@125

Lean away pulldowns
8@145
3x8@175

Dips
3x8@BW

Face Pulls
3x10@85

Cuban Presses (w/DB’s)
10@20
2x10@15

15 minutes on treadmill walking

Comments:

It’s been forever since I’ve done dips so I had to relearn these. By the 2nd set my right shoulder was hurting me. I was only able to get 4 reps on the 3rd set and then went onto the face pulls. I came back to the dips and aligned my arms up with my hips and no more shoulder issue and I banged out a tough 8 of them.

On the Cuban presses, I found out very quickly that 20lbs was to much per hand. 15 was good, but because of the 20’s it hindered me towards the end. I’ll be sticking to the 15’s for awhile. I can hardly lift my arms right now.

Good workout overall.

[Chris D]

Box squats and stuff
Week 2, Day 1

Warm up
Fire Hydrants x 10
Scorpions x 10
Side Lunges x 10

Work sets

Box squats
6@95 (5 risers)
5x5@155 (5 risers)
5@95 (4 risers)

Close Stance GM’s
3x8@90

Reverse Lunges
8@70
2x8@75

Swiss Ball Crunches + 35 3x10
Side Bends +35 3x12
Swiss ball jackknives 15

15 minutes walking on treadmill

Comments:

Next week I am going to bring my camera in and video tape my box squats. I want to know where I need to be at on the box squats to hit depth. I want to say that 5 risers is enough, but I don’t really know. When I did the set with 4 risers I could really feel it in the hips for some reason. Maybe a weekness? Everything else when went. Probably can up the reverse lunges to 85.

Yesterday the wife wanted to do a quick workout so we went to the gym. We got through some of her stuff and she was asking about how much I could bench. Any how one thing led to another and she said she wanted to attempt a max. Let me preface this by saying that she does not have perfect form on the bench. Any how she was able to work up to a max of 95 pounds which I thought was pretty damn good considering she hasn’t been working out as often lately (wrapping up the school semester and such). As we were leaving I told her that I’d never seen any ladies at our gym do 135. So later in the day she asked me about it. So the seeds are planted and we will see where things go from here.