Getting massive.

[Lost Dog]

Pretty big leg(s), man.

What's that on the floor? Blood and an old finger?

[kmwest]

Your leg is ginormous....

and nice Chucks

[Alcoholiday]

ha. it's hard to tell what the hell's on the floor. I know some of it is plaster, but the rest i have no clue. It's an old garage with a shitty floor, so it may be blood and old fingers.

[kmwest]

Originally Posted by Alcoholiday

5-29-06:

Banded Pushdowns: 2x30
Banded Leg Curls: 2x25
GHRs

Box Squat:
barxalotxalot
95x3
135x2
155x1
185x1
205x1
205x1
185x1

GMs:
135x5x2
155x5x2

Shrugs

Getting back into the swing of things. I videoed my box squats. I think i need to work on my form more.

Were the box squats banded? Singles at 205 seem pretty light, unless you were trying to keep the load down so you could focus on the GMs.

[Rev]

Hey alco, you think training in chucks makes a big difference? I've always trained in airwalks or something close to it but lately I've trained in these shoes called diesel's, looks like a track shoe but the bad part is it has a heel on it so I'm not flat footed. Also, I have this weird thing about not wearing socks when I lift...it's like superstitious ritual...not sure why I'm telling you this. What's the good word on lifting shoes?

- Nate

[Chris D]

Originally Posted by kmwest

Were the box squats banded? Singles at 205 seem pretty light, unless you were trying to keep the load down so you could focus on the GMs.

I'm pretty sure these were not banded...Alco's WEAK (now we are even)! I do have to say that he does seem to have his shit together however and over the past few months I've seen him make some good strides.

[Chris D]

Originally Posted by Rev

Hey alco, you think training in chucks makes a big difference? I've always trained in airwalks or something close to it but lately I've trained in these shoes called diesel's, looks like a track shoe but the bad part is it has a heel on it so I'm not flat footed. Also, I have this weird thing about not wearing socks when I lift...it's like superstitious ritual...not sure why I'm telling you this. What's the good word on lifting shoes?

- Nate

Nate - You have to get some chucks. They make a world of a difference. I was lifting for the longest time on cross trainers/airwalks and finally a powerlifter convinced me to go with some chucks so I got a pair and I haven't looked back. They really help in the squat and being able to push the knees out. Deadlifts they just get you lower to the ground.

[Alcoholiday]

Originally Posted by Rev

Hey alco, you think training in chucks makes a big difference? I've always trained in airwalks or something close to it but lately I've trained in these shoes called diesel's, looks like a track shoe but the bad part is it has a heel on it so I'm not flat footed. Also, I have this weird thing about not wearing socks when I lift...it's like superstitious ritual...not sure why I'm telling you this. What's the good word on lifting shoes?

- Nate

Chucks are the best hands down.

[Alcoholiday]

Originally Posted by kmwest

Were the box squats banded? Singles at 205 seem pretty light, unless you were trying to keep the load down so you could focus on the GMs.

i've been sick, and my squats suck anyway. I can DL more than i can squat. It's a lot of form problems, but i think my squat will move up a lot soon.

[Tony Gentilcore]

Insert your penis in a vagina. That will make your squat numbers go up instantly....:p

[Alcoholiday]

it will?

[Lost Dog]

Sounds like a come on to me.

[Alcoholiday]

tony is gay afterall

[Alcoholiday]

5-31-06:

Banded GMs: Purplex25, Greenx15
GHRs: BWx8x2

Speed Bench:
95x3x2
105x3x4

DB Presses: 40x12x2

Military Presses;
bar
65x8
75x8
80x6
80x6

Seated Rows:
100x12x4

Seated DB Power Cleans: 4 sets
Banded Pushdowns: 50 reps
Standing Hammer Curls: 2 light sets of 10

decided to try some speed work for a few weeks in place of rep work. I'll probably go back to rep work after a few weeks pending the result of speed benching. I need stronger shoulders, and more power off the chest.

[Alcoholiday]

6-2-06:

Banded GMs: Greenx20, Greenx15
GHRs: BWx8x2
Hip Mobility

Deadlifts;
135x3x2
185x2
225x1
275x1
315x1
345x1

Rack Pulls:
295x1
315x1
345x1
365x1 (ties PR)

GHRs:
bw+minix5
bw+minix5
BWx5
BWx5

Pulldown Abs:
50x8
60x6
60x6
70x5

Thick Bar Wrist Roller:
5 total trips with 25lbs

[Alcoholiday]

6-5-06:

dinner
banded gms: px20
GHRs: bwx5, bwx8x2
some back extensions

Bench:
barx8x3
95x5
115x3
2 board
135x3
155x3
175x1 (flew up)
185xm
165x1
170x1x3

4 Board Close Grip:
160x3
160x3
165x2
165x1.5

Seated Military Press:
barx8
65x8
80x6
80x6
80x6

Bent Over Rows:
155x6x4

Banded Pullaparts:
minix10x3

pizzaxwhole thing

my back is sore from rack pulls. but it feels significantly better today than yesterday. I really thought i could get the 185. and i brought it down i think too low. bah. next week i'm just going to go for a 3 heavy singles or so. I need to stop failing on these days.

[Alcoholiday]

Hip Mobility
Back Extensions
GHRs: bwx8x2, bw+mini bandx5

Reverse band mini Box Squats:
bar
95x3
115x3
135x3
155x3
185x2
205x2
225x1

GMS:
135x5
155x5
165x5
165x5
165x5

Back Extensions:
bwx5
bw+10x5
bw+10x5

GHRs:
BWx8x3


225x1 wasn't near maximal, which is good. I wanted to get a heavy single on tape though. My strength is back from being sick. The minis weren't giving much pop off the bottom. I think it's b/c my rack isn't too high. I was guessing MAYBE 25lbs off the bottom. Maybe not even that. You can see in the video that the bands are still wobbly and aren't supporting the bar too much. Back extensions were pretty awkward on the GHR machine. I remember them being easier doing them on a bench.

[Chris D]

Nice work Zach...time to put some weight on that bar and go to work!

[kmwest]

How far down do you go on the GMs? Maybe I'm just being paranoid, but I don't go heavy on them because I can picture my spine snapping in two.