Unless something drastic happens (as in one school offers me a full ride and Villanova offers me next to nothing) I am 99.9% sure I'm headed to Villanova. Still waiting to hear about financial aid to appease the parents, though. Notre Dame deferred me until Regular Decision, so I'll know sometime in March. I'm pretty strongly sure about going to Villanova, though.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Went away for the weekend, so I missed Saturday's workout. Moved on and went ahead with today's.
January 7, 2008
Lower Body - Max Strength
A) Front Squat: test 3RM + 2 x 3 back off:
5@ 95, 3 @ 135, 3 @ 155, 3 @ 165(3RM), 2x3 @ 155
B) Barbell Reverse Lunge 4 x 6/side @ 95, 115 (form = ew), 105, 105
C) Deadlifts off blocks (bar just above mid shin) 3 x 6 @ 225
I really want to work on front squats. These felt really good, the only thing that is holding me back is holding the bar. I was doing fine with the clean grip up to 165. After that, my left wrist was screaming at me. I tried going to straps but I just can't get comfortable with them enough to push the weight higher. Same with the BB style hold. I'm sure it's just a matter of adjusting to find what works, but I just can't get comfortable with those two alternatives and a barbell crushing my throat is not on my to-do list. However, I plan on doing warm-up sets of front squats every lifting day to work on form and stretch out the wrists and arms for the set up. Also, daily stretching of the wrists should lead to improvements after a few weeks. Because I won't be able to hold heavier weights for a while, it will keep me from being an idiot and pushing the weights when my form isn't solid. So, it'll work out.
2nd set of reverse lunges were gross. I was very off balance and everything was just off. Finished that set off and went back down to 105. Last 2 sets were solid, especially the last one.
I used two boxes to hold the bar up about 4.5" off the floor. The bar ended up just above mid shin. I could really feel these in the glutes. Nice. I need to work on my PC strength. My rack pulls are worse than my normal pulls. Need to really hammer the PC. More band pull-thrus, band GMs, RDLs, rack pulls, etc. I haven't looked at the other lower body day of this phase to see if theres any unilateral work, but if there isn't, I will get single leg work in there. I really want to work on single leg squats, Boyle style, as well.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Got word today that my baseball team has got a spot at a local sports training place to practice 2 hours a week on Sundays leading up until the season. The 20 of us (assuming it fills up, which it should) will have the place to ourselves for that time with 2 batting cages, a field and instructors. Plus, because it's a group thing and we have connections, it's dirt cheap. So, if all goes as planned, I'll get my 4 days of lifting in and a day of baseball training in for the next couple of months. Very nice.
Upper Body Max Strength tomorrow. I'll be picking up some PVC pipe to FINALLY make my fat bar tomorrow. Won't be able to use it for tomorrow workout b/c the concrete will need to set, but I have ways of making the bar thicker. Looking forward to starting and finishing that project. If I can make it work, I might be able to pick up some 4" PVC and some endcaps and PVC bonder to make my sloshing pillar of pain. Just gotta see if I can get 9' of PVC pipe in my car or if I'll need to steal my mom's van for half an hour. Either way, should pick those supplies up. I'll start the fat bar tomorrow and will have to let the concrete set for a while. I'll have the supplies to make the sloshing pipe (although I might need anti-freeze).
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) Fat Bar Bench Press 3RM test + 2x3 backoff: 175 (3RM), 2x3 @ 165
B) Alternating Incline DB Bench 3 x 6 @ 55
C) Bent-over Rows 3 x 6 @ 135
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Matt: I know grrrrrr I definitely need to work on these.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I think a big part of it was form. I haven't done bent over rows in I don't know how long. They felt really awkward.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I was stuck at the same weight for a long time. It helped to do one arm rows, on a bench. I got really good at those. Then I realized hey, I should be rowing more. So next time I did bentover rows I decided fuck it, I'm adding like 30 pounds.
And magically, I got the weight up for the reps I wanted.
It was totally a mental thing. I thought I shouldn't be able to lift more weight than I was lifting, so I didn't. Once I realized I was capable of more, I lifted more.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I've been doing 1arm rows on a bench for a while. These were actually supposed to be 1 arm rows, but I'm sick of those. haha. They'll be going up.
Stayed after school today with a buddy of mine. Threw a little bit and fielded some ground balls. Used a weighted ball, which felt really good. Nice little workout in there. I'm planning on this being the last phase of lifting. Starting early February, I will switch things up to more agility work, sprints, and non-weight room training.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Not permanently . Baseball starts in March. For the month leading up to it, I want to do different types of training. I'm getting bored of being in the basement 4x a week. I want to get outside and do some stuff. Will I be totally stopping lifting? No, just lifting in the sense of being in the weight room all the time, every time.
So, what will I be doing? I have no clue I'm looking forward to some strongman type training and sprint and agility work. Farmers walks, car pushing, slosh pipe, med ball stuff, zercher walks, some stuff form Kelly Baggett's Vertical Jump Bible, and a lot of work to work on speed, quickness, and agility.
Just changing stuff up for a bit, with more emphasis on conditioning. I'll throw some complexes in there too. So no I'm not stopping training, just the traditional in the gym every time kinda lifting.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Oh, ok. That sounds like a really good plan actually.
Make sure you still do some baseball-specific prehab stuff. Whatever that is
Get a big tire and do some tire flips.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
if you get a tire, make sure you're driving into it. It should be kind of mimic a power clean. You should drive the chest into the tire, and pop the hips to flip it. A lot of people use their arms to flip, and end up tearing their bis. Kevin Nee actually just tore his on a tire a week ago.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I wish I could find a big tire. Then, after I found it, I wish I had a way to get it into my backyard.
Actually, I could get Doug M. to help me with his truck. And I could have him drive into my neighbors' driveway, which is next to my backyard and about 3 feet higher and then just dump it into my backyard.
So, I just need to find a really big tire
I'll probably get an old normal tire and make a tire sled cause I can get one free and it's easy to make. Plus, I have the plywood already and some short lengths of chains which are the perfect size to wrap around and attach to a rope. Some rope, two-half hitches, and a double bowline and I'll be set.
Update on the fat bar: concrete is setting. I have to finish part 2 tomorrow and then let it set completely. It's worked out nicely, thus far.
I'm going to pick up the 4" x 10' PVC, end caps, and pvc bonding tomorrow. I would have picked them up the other day, but I ran outta $ I'll probably pick up a carabiner and rope too for the sled. This is gonna be fun
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Back up a second. You're making a fat bar? Please, tell me how. Please?
Also, do a search in the whitepages or whatever for farms in your area. Then call them up, and ask if they have any tractor tires that they were going to get rid of. Tell them you'll take the tire off their hands, and in the process, save them money (they have to pay to get them taken away). Now watch in amazement how they jump at your offer to save them money
Oh, but first ask how much the tire weighs. That's important information.
Or you could just go right to the source (it's definitely not the source, but I can't think of the right word) and call the company that recycles big ass tractor tires. Tell them you want one. Include the fact that someone already paid them to take it away, and you'll probably have to pay them again when you're done with it, so really, you're making them money.
I am so smart, s-m-r-t.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Back up a second. You're making a fat bar? Please, tell me how. Please?
Also, do a search in the whitepages or whatever for farms in your area. Then call them up, and ask if they have any tractor tires that they were going to get rid of. Tell them you'll take the tire off their hands, and in the process, save them money (they have to pay to get them taken away). Now watch in amazement how they jump at your offer to save them money
Oh, but first ask how much the tire weighs. That's important information.
Or you could just go right to the source (it's definitely not the source, but I can't think of the right word) and call the company that recycles big ass tractor tires. Tell them you want one. Include the fact that someone already paid them to take it away, and you'll probably have to pay them again when you're done with it, so really, you're making them money.
I am so smart, s-m-r-t.
actually, if you call the company that does the recycling, you're probably going to have to pay for the tire. If you call a tire DEALER, and they have used tires, you won't have to pay. Make sure there's no steel coils sticking out of them though, and pick one that has a decent tread still.
And i know how he's making the fat bar, b/c i told him
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Why would you have to pay a recycling company for the tire?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
because that's how they get their money, retard. they recycle the tires by grinding them up, and use them for things like running tracks. If you take a tire from them, you're essentially taking money from them.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Alco sent me the plans for a fat bar over a year ago. Basically, take the sleeve off the one side. Block the one end, pour in cement. Put the sleeve back on.
Now, I'm making one from a bar that was bent. So, I sawed it into two pieces. I cut a piece of really thin plywood into a disk the size of the pvc pipe and drilled a hole into it the size of the bar. It's essentially a wooden washer. Slipped that on the bar, then slipped on the pvc pipe, poured some cement in there. I'm letting that set now. When its set, I'll square up the other length of the bar and get that set in cement. I'm using the washer so that the sleeves will still be able to spin when its all said and done. It's really easy to do, its just a lot of waiting for the cement to set.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Did 3 sets of 4 zercher squats @ 125. Did some form work with front squats. Did some stuff with the bands: behind the neck pull aparts, band pressdowns, and band GMs. Some mobility and recovery stuff. On second thought, wasn't really worthless or shitty, just nothing I had planned to do.
Also realized I screwed up with the fat bar and used the wrong type of concrete. Actually, I didn't even use concrete . I scooped the stuff out of the wrong bag, which ended up being a sand topper mix. Soft and crumbly won't cut it. Started over again, and made sure I used actual concrete. haha. Should be set enough to finish it tomorrow.
I'm seriously considering starting my change of pace stuff sooner rather than later. I'm ridiculously bored in the weight room. Agility and speed work will commence
next week with some strongman-esque stuff starting toward the middle of next week. Baseball training begins Sunday and will run every Sunday for the next 8 weeks leading up to baseball season. Hitting, fielding, and conditioning with most of the team for 2 hours a week. Some of us are also getting together on our own and getting some work in as long as the weather isn't too bad.
Looking forward to changing it up and getting excited about training again.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
That's the plan. I'll stick with the front squats, working on form and getting the weight up. Those and Zercher's are fun. I'll throw those in once a week each, with more form work on the front squats during warm ups each time I lift.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I REALLY need to work on conditioning. I nearly passed out tonight during conditioning at baseball practice. Strength coach at a local facility ran us through a general dynamic warm-up and right away I got light-headed and dizzy and felt like puking. Sat out most of the conditioning part. Honestly, I know a big part of this is shitty nutrition, as my diet today sucked. Had a roast beef sandwich around 10:30 and was at a referee recertification clinic all afternoon. Came home, grabbed some leftover pizza and some leftover pastries and left about an hour later. Stupidest thing I could have done.
Anyway, big snow storm is supposed to smash us tonight into tomorrow, so shoveling should be on the schedule tomorrow. Also a workout. Some front squats and some low impact plyos and as much conditioning stuff as I can do in my house. Good news is I live across the street from a church parking lot, so by Wednesday it should be plowed so I can go over there and do stuff.
I'm up to 205. How the hell I made it up to here is beyond me. I barely put on any fat, too. My legs got HUGE but all I feel is muscle. I'm noticeably bigger and my strength has gone up. I need to switch the focus now to becoming more of an athlete again. I have a little under 3 months until opening day and 7 more sessions at this place. I will be in playing shape.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
there's really no reason to ignore strength training in season though. Just cut back the volume that you're doing it. Lift as much as your body will allow while improving or not hindering your athletic performance. Anything that doesn't make you weaker is only going to make you stronger.
Also, EAT. You're young, and conditioning AND weight training. Get your protein, and quality carbs and fats! Cut out the pizza and pastries and eat your lean meats! You know what you need to do to get to a higher level, so don't be lazy!
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I won't be ignoring strength training. The volume will be cut down to probably 2x a week and a lot of emphasis on recovery work on the other days. For now, I want to do more conditioning stuff. I'll still do front squats and the zerchers and bench and back stuff. I want to get moving, though, and get back to speed and agility work. I want to be the 2 hitter and I need my speed back.
Most of it comes down to sticking to my diet. I'm streaky with it and I know it. I'll go good for several weeks and then just relapse into bad old habits, often when I'm pressed for time. Its time to just suck it up and be smart about what I put into my mouth.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Coming from someone who knows so much about homosexuality, I guess I should be worried
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
. Baseball starts in March. For the month leading up to it, I want to do different types of training. I'm getting bored of being in the basement 4x a week. I want to get outside and do some stuff. Will I be totally stopping lifting? No, just lifting in the sense of being in the weight room all the time, every time.
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