Getting massive.

[Chris D]

Originally Posted by Jeff Rage

Well, i jsut went to the Shoudler Seminar this past weekend (see thread in Training.) Keith checked out my shoduer, and thinks I may have a labrum tear. Think would suck real bad, as surgery is often the treatment. The only way to know for sure would be to get an MRI.

Alco, sorry for highjackin
your log! Should I start my own?

bummer that you have to get an MRI, but if that fixes is then get it fixed...this shit has been going on for to long...in my opinion.

Who cares if we hijack Alcs log...the counts don't get increased!

[Alcoholiday]

you guys can hijack, i don't care.

and you're looking at it the wrong way rage. at least if you get an mri and find it's a labrum tear, that you'll actually realize what's wrong with it, and you're one step closer to recovering. You've just been spinning your wheels for awhile with the rehab, and at least this way, you'll get it fixed and on your way to getting better.

[jj]

Originally Posted by Alcoholiday

10-26-06:

Pulldowns: gx20x2
GMs: gx15x3
Shrugs: gx25x2
Pushdowns: px25x2
Leg Curls: px30x2
Pullaparts: mx20x2

Reverse Band Box Squat (minis):
...
275x1
300x1
320x1
330x1 (huge pr. everything past 300's a PR)
225x5

GHRs:
BW+minisx8x5

Shrugs:
lots up to
205x5
245x5x3

GHR Situps:
bwx8
bw+35x10
bw+45x6x3

Wrist Roller

Squats felt good. First time having 300 on my back. felt awesome. I think i'm around or past a 300lb free squat now.

Damn alchy, nice squats. Movin on up man!

[Alcoholiday]

thanks man, i'd like to be around 400 by the end of this year, or maybe january.

[Alcoholiday]

11-1-06:

GMs: 2x20
Pullaparts: 2x20
Pushdowns: 2x30
Leg Curls: 2x30

Speed Box Squats:
115x2x3
135x2x4

Speed Deads against doubled minis:
135x1x5
185x1x2

Bulgarians:
bwx8
bw+25x6x2

Grip

Felt rundown today. The deads felt really fast though, so that was good. I have some videos ill post tomorrow

[Alcoholiday]

Here are videos of my speed stuff from a few days ago. I think i'm definatley staying tighter, and not rocking on the squats, and also moving faster in general.


Speed box squat:
135: http://www.youtube.com/watch?v=98PEJLKqXnc

Speed dead+doubled minis
135- http://www.youtube.com/watch?v=Q6AFZZ_XOew
185- http://www.youtube.com/watch?v=F9YpPw7SK9s

[Alcoholiday]

11-6-06:

gms: gx25x2
pushdowns: px25x2
leg curls: gx20x2
shrugs: gx25x2

Reverse band dl. green band, deload below knee level:
...
345x1
395xm (got to around deload level and it stalled)
365x1
315x1x3

GHR Situps:
bwx10
bw+25x12
bw+35x10
bw+45x8

GHRs:
4 sets

Banded Gms:
gx12x2

lots of foam rolling and stretching. i had to change the setup on reverse banded DLs b/c my purple band is ripping and i haven't ordered one. I sucked on the heavy pulls, but got some decent volume in.

[Alcoholiday]

Pushdowns
Face Pulls
Plate Curls
Shrugs
Pullaparts

Bench:
..
160x3+m
165x1
175x1
155x2

Military Press:
80x8
80x8
80x7
80x6

BA Chins: 5 sets
BS Rows: 3 sets

i'm going to go back to 5s next week, and then do 5x5 on floor press as usual on the other day. I'm going to try and not go for singles for a good few weeks.

[Chris D]

Originally Posted by Alcoholiday

I'm going to try and not go for singles for a good few weeks.

Sounds like a great idea. Try some higher rep stuff. I think your body will appreciate it. I've noticed when I do higher rep stuff (fat loss or whatever you want to call it) that I come back stronger. Just my personal research on this.

[Alcoholiday]

11-11-06:
DES

Leg Curls
GMs
BS Rows
Pullaparts

Box Squat+greens:
95x2x4
135x2x2
155x2

GMs:
135x5
155x5x4

Hanging Leg Raises:
bw+15x8x2
bw+20x5x3

Sand Digs:
3 sets

still not feeling very motivated to do anything except squat.

[Alcoholiday]

135+greens: http://www.youtube.com/watch?v=16JzHtIOkiw

155+greens: http://www.youtube.com/watch?v=O0au_vyXmMQ

[Chris D]

Lower that box there a bit....

Looking good other wise.

[Alcoholiday]

eh, box is fine. haha

[Chris D]

What do you mean it's fine? looks like a 2/3rd squat! Of course it's a bit dark so I may have to give you the benefit, but it looks a bit high to me.

[Alcoholiday]

2/3 squat? ummm. ok. it may be an inch high. but for speed work, high is better than lower for ,e

[Lost Dog]

Why is higher better? Aren't you trying to get faster/more explosive out of the bottom? You never get to the bottom.

[Alcoholiday]

because most of the time for lower boxed box squats, it's really hard to develop explosiveness, and defeats the purpose of SPEED for DE day. That's what people fail to realize with DE day. Less about the weight used, and more about the speed you're squatting it. Lots of times, putting the box below parallel will make the lifter slower, or they'll just drop on the box and not squat on it.

Band tension on DE days is excellent because you get good speed out of the hole with the band deloading, but good feel of heavier weights with the bands at the top.

Remember box squats are just an exercise to improve your squat and develop it, not the same thing as a real squat. We'll see next time i test my squat, and we'll see how it works.

[Alcoholiday]

11-13-06:

Pullaparts
Pushdowns
GMs
Plate Curls
Raises

Incline Bench:
..
135x5
145x4
115x5x3

Standing DB Shoulder Press: 4x8
One Arm Row: 5x6
Green Pushdowns: few sets
DB Power Cleans: 4 sets
Rotators

my incline sucks, but things will get better.

[Alcoholiday]

11-15-06:
DE/RE/whatever Squat

GMs: 2x25
Pullaparts: 2x25
Leg Curls: 2x25
Pushdowns: 2x20
BS Rows: 3x10
Hips

GMs:
..
165x5

Bulgarians: 4x5
GHR Situps: 4x10
Upper back: 4 sets

i did DE day a few days ago, and wasn't time to do another, and didn't want to do ME squat back to back with a ME bench, so i just did an easy workout with some volume. I'll hit RE bench tomorrow, and ME squat saturday.