Goals & Gains Devil's power/strength training log

[Stonebreaker]

Yeah, easy to see how the flu was slowing you down there.

Christ.

There ought to be some sort of rule against putting "didnt have anywhere near my usual strength" and "Deadlifts: 675-3" in the same post. Some sort of instant double-yellows or something... Smashius, set it up, will you?

 

[Devil's_Advocate]

Thanks guys. I really felt like shit. I also got 0 sleep. I slept afterwards. Sore hammies also made things hard. Like I said that workout wasnt pretty. I remember the days when I made DieselWeasel look like a form nazi when it came to deadlifts. I used to hitch and bounce my way on the deadlifts but seemed to make fast progress. This was very similar.

I dont know why but I always prefered to train infrequently and all out intensity. Only thing that I needed to do with any weekly frequency was pressing...

Fatty I'll gladly exchange 100lb of your squat for 100lb of my deadlift....

yep ms i am in frisco....

 

[mschatz]

yep ms i am in frisco....

im interviewing for a job up there in the next couple weeks. i dont know how much free time ill have, but we should meet up for a pull day if time allows

 

[Devil's_Advocate]

alright dude...sounds good...

 

[graedy]

I wanna train with you guys as well.
*hates himself for being born in Germany*

 

[Devil's_Advocate]

5/21/07 8:25pm
-still feeling shitty from the flu/cold and sore from previous workout

Bench:
135-5 reps....medium grip....2 sec pause each rep
225-5 reps...close grip.........2 sec pause each reps
315-1 rep.....medium grip.....2 sec pause
315-1 rep.....medium grip.....2 sec pause
315-1 rep.....medium grip.....2 sec pause
365-1+1 rep....help on take off....1 sec pause.....i am a complete and utter pussy.....i am growing a fucking vagine....bah
315-6+0 reps....help on lift off...tap and go...no bouncing
225-17+0 reps....

Pull ups:
bw(217)-5 reps
+45-5 reps...chin over the bar on last 3 reps....yes my pulls becoming shit
135-1 negative.....didnt even get chin over the bar...my spotter didnt help enough to get me over the bar...

Chins:
bw+90-3 reps....
+135-1 negative...
+90-3+0 reps
+45-5+0 reps

Standing Rope Crunches on Pulldown station:
130-10 reps
130-10+0 reps
130-10+0 reps

-helped buddy of mine work on his deadlift form...

bent a blue in about a min.....then got 6 inch 1/4" HRS to about 60 degrees.....closed BBGM gripper with right ...got to within 1/8" with left....

10pm END

 

[Zerocrew1984]

 

[Devil's_Advocate]

it was chocolate chip cookie dough ice cream.....

 

[Devil's_Advocate]

5/28/07 1:45pm
-400mg caffeine+325mg aspirin+500mg magnesium
-played about 2 hours of hunch(3player 1o1) and 1o1....my conditioning is shit....planned only on warming up but stayed to play ...great way to sabotage ME squats..

Squats:-wide staggered stance....dominant/uninjured leg 2-3 inches back..set the bar lower on my back than usual..
45-5 reps
135-5 reps
225-5 reps
315-3+0 reps
335-1+0 reps
355-1+0 reps
365-1+0 reps
225-10+0 reps
-took me an hour to get through these....went deep on all of them....fought for the 345,355,365.....literally pulled the 365 out of my ass....I actually went deeper on the 365 and sat back more to get more of a stretch reflex....to my shock some of the best squats form wise I have done...
-thinking I had 225 for 20 with rest/go was delusional...got 10 reps out and then got dizzy...

ComplexPower Clean, Military Press, Bent Over Row)
95-5x5 60-90 sec rest between sets....

Sitting Calf Raise: 2-45s - 5x5...

Fooled around with grippers a bit.....got #3 to within 1/16 right handed....not too bad considering i barely touch my grippers these days....

did some light unilateral shit to work on muscle imbalances

3:45pm END

not the most productive 2 hour workout ....didnt have energy to do OHP or Chins....o well...

 

[Devil's_Advocate]

double post

 

[Zerocrew1984]

how many complex sets did you do?

 

[Devil's_Advocate]

5 sets of 5 reps....

 

[Devil's_Advocate]

5/31/07 3:30pm
-400mg caffeine+325mg aspirin+500mg magnesium

Bench:
135-10 reps.....pinky finger on outer ring
225-5 rep....paused each rep for 2 sec...pinky on outer ring
315-1 rep...paused for 2 sec...ring finger on outer ring
335-1 rep....paused for 1 sec...ring finger on outer ring
365-1 rep....paused for 1 sec....got help unracking...middle finger on outer ring
385-1+0 rep....help unracking....went a bit sideways and right buttcheek very slightly came off the bench....poor set up imo...middle finger on outer ring....fought for it
405-1+0 rep....help unracking....fought for it....index finger on outer ring....
-was doing some pull/chin ups along the way
455-held locked out for 5 sec
315-6+1 reps....just about had 7th but spotter touched the bar....help unracking....very disapointed with this set....middle finger on outer ring...

Pull Ups:
bw(215)-5 reps...explosive to lower chest

Muscle up:
bw-1 rep
+25-0+1...got stuck at transition....was after 335 bench set...
+25-0+1...same deal...
bw-1 rep...easy

Chin ups:
bw+45-5 reps to upper chest
bw+90-3 reps to upper chest...with pause at the top on 3rd rep for couple sec...
bw+135-1+0 reps to upper chest...paused at the top for a couple sec
.......pull ups: bw-10+0 reps... to upper chest

Push Presses:
135-3 reps
155-3 reps
185-3 reps
205-3 reps
225-0+1 reps...took too deep of a breath and got too dizzy unracking/driving the weight up....lost it right at lockout....just shy...
225-3+0 reps....lots of leg drive...leaned back a bit...

Standing Rope Crunches on pulldown station:
130-10 reps
130-10 reps
130-10 reps

Rope Face Pulls on Pulldown station:
60-10 reps
60-10 reps
60-10 reps

-did some gripper work....did a set of #3.5 forced reps and negs with each hand...then came within 1/16" or better with right hand from closing a #3 then helped with other hand to close it and held it shut for a few sec.....a few force close +neg with left on #3...then another set of few force close+negs on #3 with each hand...

5:45pm...

rested about 5 min then did a complex of [power clean, front squat, military press, BOR] with 115 3x5......prolly 2-3 min rest between sets....front squats were hard....last set was horrible...stumbling and cleaning/pressing sideways/unevenly....clearly too much weight...felt like i was drunk and about to throw up...

6pm END

 

[feezy]

What are muscleups and facepulls? :\

 

[Cap'n]

What are muscleups and facepulls? :\

Muscle up = pullup, then push yourself up as if you just did a dip using the bar. Fucking difficult is what they are.

Face pulls = using a pulley at face level, pull back toward face, good for rotator cuff.


Good enough? I could explain more, but meh.

 

[Devil's_Advocate]

well done Alan....

I think I may need to do more volume with just bw for muscle ups....i tried to bite a bit mroe than i could chew....i think i nailed +15-20 last time i tried them weighted so decided to give +25 a try today...eh....

I think I got Face Pulls off Fatty's log....pretty good to throw in at the end i think....i went really light with them....

 

[feezy]

Wouldn't it be sweet if a Facepull was simply pulling someone's face off? Pref. curl monkeys.

 

[Devil's_Advocate]

It's been done in 'Face off'...movie with Nicholas Cage...

 

[Zerocrew1984]

good movie.

 

[feezy]

What if you pulled someone's face off by putting a hook in their forehead and a hook in yours. Then you neck curled their face off, but kept YOUR face on because you're stronger. That's awesome.