Goals & Gains Devil's power/strength training log

[Diomedes]

yep...brown belt...this belt system blows. I wish I could change to custom text....'zero is a weak little girl' would be great

Get an av man, you gotta get color coordinated!

 

[Zerocrew1984]

@fatkid, squat, bench, and deadlift.

@ dummyson, the breaks unknown at this point. it depends on the number of competitors. lets say around 10. i'd probably be the 4th-5th lifter.

 

[Devil's_Advocate]

went for 1-1.5 mile jog/run

30 bw dips
15 dips/press outs over a bar
3 pull ups, 7 pull ups, 5 pull ups
3 muscle ups
standing crunches with 2 mini bands
standing side bends with 2 minis

back was cramping up during the run..was amazed i even made the mile...or whatever it i ran...bleh...

what's your freaking deadlift dilemma zerocrew? you mentioned something about it on gmail?

 

[Zerocrew1984]

i dont know if my 2nd attempt is too light or just right.

Dead
1st: 182.5= 402
2nd: 197.5= 435
3rd: 215= 474

 

[Devil's_Advocate]

sounds about right...so you're going for ~20lb PR on the 3rd?

 

[Zerocrew1984]

sounds about right...so you're going for ~20lb PR on the 3rd?

yeah. if 435 feels like teh death. ill make it a lower attempt for 3rd. its been over 2 months since ive maxed in deads. my body owes me 20lbs. who knows. id rather miss though than get 465 and still have more in me.

 

[Devil's_Advocate]

10/27/07 1:40pm

-400mg caffeine+500mg enteric coated aspirin+b-complex+500 mg magnesium

Squat:
bw(205)-20
135-10 reps
225-10 reps
300-10+0 reps....got under bar unevenly ...then tried to readjust the bar on my back midset and tilted bar even more...but grinded out 10 reps....a trully ugly set..
-used a belt
315-3+0 reps....heaviest it felt in a long fucking time...thought to myself hmm...did lusst say he wanted to race to 625...then got depressed realizing that's double this weight...
-yes used a belt on this one also...
-kept belt halfway tight

Bench:
bar-20 reps
135-10 reps
225-10 reps
300-12+1 reps...got help on unrack...tap/go...had nothing on 13th...
-loaded up 315 but after flexing and stretching left pec I could feel some weird shit so I decided to be smarter this time...

Muscle Ups:
bw-4+1 reps...missed transition on 5th
bw-5+0 reps...grinded out 5th
bw-5+0 reps...grinded out 5th

grippers:
#3 right hand: 3 reps from 1", 4 reps from 1", 6+1 reps from 1"
#3 left hand: to within 1/8" , within 1/8", within 1/8"...seems like ROM is bigger with left hand...eh..
BBE: to 1/8" from parallel right hand, left hand was bit better than 1/2" from parallel
-felt much stronger on grippers....after practicing my deep settting...of the gripper...

4:20pm END...

essentially just fucked around today..felt a bit lethargic...i will be pissed if this is onset of another anything...
off creatine for 4-5 days now and definitely feeling bit off with recovery and overall strength...
groin is still fucked up...seems like it's near the pubic area to the left...guess i gotta lay off the cawk curls....

-thought about cleans or deadlifts today but I think i'd kill myself with either of those....so moved them to a day where i feel better...
-preparing mentally to cut down to 195-200....for friday....gonna pull a zero...

 

[Donut62]

Perhaps I missed this, but why are you cutting weight?

 

[MatterOverMind]

10/27/07 1:40pm

Squat:
300-10 reps

Bench:
300-12+1 reps.

Muscle Ups:
bw-4+1 reps
bw-5+0 reps
bw-5+0 reps

grippers:
#3 right hand
#3 left hand

Have I mentioned lately how much I hate you?

 

[Zerocrew1984]

we all have bad squat days devil, dont worry about it. dont forget the icy hot. it will burn you like a motha but its worth it in the end.

 

[Devil's_Advocate]

Yea I use bengay.

Donut I need to cut for police recruiting stardards. They mostly go by BMI. I am 203-204 this morning. Not sure how tall i am between 5'11.5 and 6'0.5 so need to get to around 195-200 from last time i checked the table.

Lately I am having more bad days when lifting. Fucking sucks. Guess it's part of lifting. Only bright spot seems to be improving on grippers and that's chiefly due to beta-alanine.

Havent done deadlifts since 9/19/07...almost a month and a half. So hopefully tuesday I will deadlifts and see where I am at.

 

[MatterOverMind]

Care to give a quick explanation of what beta-alanine does for you?

 

[Devil's_Advocate]

#1It helps with endurance and recovery. One thing I noticed is that for RE(high rep anerobic training)...it's almost like caffeine in its effects to postpone perceived fatigue/increase lactic acid tolerance....#2.it helps with aerobic endurance as well when it comes to muscles(my muscles didnt burn out as fast when i ran but it didnt seem to affect my pathetic breathing/lung capacity) .........#3 also it helps with recovery. my grip/body would messed up for days after a hard (regular or a gripper) workout...now I freaking feel great day after....for me.... beta alanine is right there with creatine and caffeine as the top supplements out there. Glucosamine Chondroitin and Cissus rounding out the top 5...Fish Oil is a great supplement but it's a more long term health benefit product and its effects are more subtle imo...

Btw anyone try Bacopa Monnieri? Is it me or does it taste worse than ass? makes me sick to my stomach with its taste and with its aftertaste and then with what it does to my stomach...rhodiala's semi nasty taste at least goes away quickly...(i heard of these from STWA coach i think)....both are adaptogens that help with stress/improve mood...etc...

 

[MatterOverMind]

...it's almost like caffeine in its effects to postpone perceived fatigue/increase lactic acid tolerance.

Glucosamine Chondroitin and Cissus rounding out the top 5.

I didn't know that caffiene was so effective.

What do those other things do?

 

[Devil's_Advocate]

caffeine is probably the longest used supplement in the world and it's amazing performance booster. Thousands of years of trial and error.

Glucosamine/Chondroitin are joint supplements and help rebuild cartilage. Cissus is awesome at speeding up bone/ligament/tendon : fractures/sprains/strains....both of these supplements are invaluable to me...I may very well rank them 1 and 2 for me personally because without them i'd be out much longer from many injuries or unable to train period and that in itself is very very helpful....

 

[MatterOverMind]

Would they be very beneficial to somebody who is injury-free?

 

[Devil's_Advocate]

cissus is awesome at helping prevent overtraining in tendons. so it's amazing for grip training. I used to have problems in terms of that but not anymore. glucosamine/chondroitin is also in the same category as fish oil ....our joints take a lot of pounding so it definitely wont hurt. However if you're on a budge then they are not a must...to a healthy person cissus might be best if u had to choose one or the other.

 

[MatterOverMind]

Thanks.

U so helpful.

 

[jk3004]

So, I'm on the amrket for some protein, should I go with a custom mix again Devil, or should I just get some dextrose / malto and a cheap protein?

I feel since I'm not at end-game yet coustom PWO may be a little excessive. I like the mix I have now but I'm not sure if it's worth it. Currently I'm using

30% protein
30% dextrose
30%maltodextrin
5% BCAA's
3% Taurine
2% of something

 

[Devil's_Advocate]

I hate to say it but I think i have to go with STWAcoach on using mostly complex carbs in the diet. I think all the crap about various timing stuff with malto/dextrose/etc is unnecessary. BCAAs again I am not sold on the product. If you're set on using protein powder/supp for convenience then I would go with Whey supplement. I used to like Pro-rated Whey protein powder sold at Costco. great tasting and barebones protein supplement. I used to buy it for <20$.....bovarian choc or alpine vanilla...

I really think people are overreaching with all these crazy custom mixes.