Beware the Jabberwocky!

I like teh pause squats. but I make the mistake of relaxing too much at the bottom and round my back. I think I need a belt.

Have you tried 1 1/4 squats? Down - pause - up 1/4 - pause - down - pause - up all the way. I like these but I they can be lung busters. My face is usually beet red after 3 reps.


Sounds like a good plan Stan. :D
 
lol, no i havent tried those before, those sound scary! i think i might vid my pause squats to make sure i dont round. im also going to add chains, i dont have a problem with lockout but they cant hurt.
 
I think I sometimes take a 2nd breath at the bottom. I suspect I should be holding my breath, chest out to stay rigid on pause sqts.


10x1 front sqt
3x6 pause sqt

What squat assistance will you be using?
 
the first time i tried pause squats i held my breath the whole time.

assistance will be either a row or pull variation at the START of the workout.

then main work

then 3 sets of GHR x as many as i can(which is like 1-2)

Hyperextensions, bw , 2 x 10

waiter walks, 2 sets

On deadlift/oly day

row or pull variation at the START of the workout.

main work

lunges 3 sets of 5 on each leg

3 sets of pullthroughs
 
Zero - That looks solid Zero

*get jealous of ghr*

AS - I forgot about my kitten. He must be lonely on my work desktop. I've been turning of avs and sigs while I'm at work so I forgot the ghey av.

*Glares at everyone with tits for avs*

I don't have the luxury of the isolation cube you've got, so I've got to keep up appearances. lol. Work is going great! I get along well with my supervisor and there is lots of actual work to do. I've been here 3 weeks and we've done 3 development runs! Go figure huh? A few more runs and I'll be able to do the runs solo. I'm not crazy about the commute, but at least I'm driving out of the city in the morning. Another bonus: I don't have to work with any grabby death-breathers.

How are you holding up with the additional night class?
 
I don't have enough time to train. The class is intense, but I am learning a crapload. I have my midterm tonight. I ridiculously overstudied for it and if I get anything wrong I will be suprised. I think a Wed Fri Sun split on my 5x5 will work in my schedule and now I just got to sneak in some cardio.
 
Not every Sat, but I am this Sat. It is the best part, but a 1 day weekend sucks balls!
 
Is the course 9mo? I would hate to go back to school and work full time right now. Yuck.

Do they have a date that you guys will be back up and running again or is it still sometime in the future?
 
9 months. October for the first devo runs, but you know how solid the dates always are. It has probably changed 6 or 7 times since I heard that last week. I won't be here....I hope.
 
Friday Nov.9

I've had SARs since monday. I can finally breath again, we'll see how it goes today.

Warm up - Wide stance bw squats, leg swings...Arrived at the gyn late.

:: Front Squat ::
45x10
135x5
185x5
225x5
225x5
225x5
225x5
225x5

:: Chins ::(alternate overhand/underhand)
4/4/4/4/4/4/4/4/4/3/1 = 40 (wk 2, day 2 Youngunz pullup plan)

:: Db Bulgarian Split Squat :: (front foot elevated)
35s x10
45s x5
55s x5

:: Avg Band Leg Pressdowns ::
x25ea.

PreWO: .5g L-Arginine, 3tsp Greens+
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 2 serv True Protein (36:19), banana, skim milk.
 
Sunday Nov.11

Ohhh, hungover today. I slept till noon for the first time in over 5 years. Now thats what a weekend is supposed to look like.

Warm up: Dislocates, towel tricep & shoulder stretch, cat stretch.

Jump Rope
5x4 min rounds (1 min rest) =20min.

Push Jerks:
135x5
185x3
210x3
225x3
235x1 ~10lb PR~
245x1 ~20lb PR~
255x0,0 ~doh~
225x1

Chins: first 1/2 overhand, second 1/2 neutral grip)
4/4/4/4/4/4/4/4/4/3/1/ = 40 (day 3/wk 2 Younggunz plan)

Seated Bb Incline Press (Wassung style - 85 degrees)
135x5
145x5
155x5
145x5
135x5

Circuit:
Ab Wheel rollouts (knees) x10
Pushups x10
Heavybag Jumpovers x10
Foam block push across gym floor x1 (welfare Prowler)

x5 (1min rest)


Not explosive at all today. I have some decent DOMs from Front Squats on Friday. I really need to add 30lbs to my power clean.

PreWO: 1g L-Arginine, 3tsp Greens+, Source of Life Multi
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 2 serv True Protein (36:19), banana, skim milk.
 
Nice PRs on the Jerks. I figured I'd check your log out and see how bad I'm going to get my ass kicked. Hilarious I just hit the same PRs today and missed the same one twice, lol.

Unfortunately, you'll kill me in the oly lifts. I'm incapable of doing two things at once.

We're close in bench also, although I've grown so tired of bench. Before I got in to lifting again I was a bench monkey. Mid 300s bench, but I'm so uninspired with benching now, so that's not my #1 choice.

Both of our overhead presses are looking good. I'm sticking to Push Presses, as opposed to Jerks since - like I said, I'm uncoordinated.

Make a contest for us! I'm on the way to 300lbs and I'm not stopping until I hit it. 3 Wheels, Overhead. I'm buying a mouthguard.
 
liquid! said:
Chins: first 1/2 overhand, second 1/2 neutral grip)
4/4/4/4/4/4/4/4/4/3/1/ = 40 (day 3/wk 2 Younggunz plan)
Click to expand...


I would have thought that younggunz plan would be more like

4o/4o/4o/4o/4o/4o/4o/4o/4o/3o/1o/ = 400
 
3 wheels overhead would be sick! Judging on the progress we've made in the months we've been here I bet we could get it 2008. That'd be a long term challenge.

I think an all-overhead challenge would be fitting. OHS and PP/Push Jerk. I'm a little put off by ME OHS lifting, so maybe most weight for x number of reps (lb X _reps) ....and 3 wheels overhead.
 
Hell yeah, 3 wheels. I think I can hit 255 next week if I just went for a single. I'm fairly sure 275 before christmas. I expect to hit 300 before February.

The funny part - I concentrated on my overhead lifting because my OHS was trying to pass my push press, haha. I got to the point I couldn't hold the weight. Anyways, figure out what we need to do. Hurry up son!
 
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