Goals & Gains Devil's power/strength training log

3/24/07 7:40pm

-came at 6:10pm to the gym but saw a buddy of mine playing basketball and joined the 5x5. Played a couple of games. The 2nd game wouldnt fucking end. They didnt cap the games so had to win by 2.
-was completely out of gas....gym closed at 8....:/

Wide Front Squats on Low Box with a pause:
135-5 reps
185-3 reps
205-3 reps
225-3+0 reps....

Chins:
bw(215)-3 reps to chest
bw-3 reps to chest(pull ups)
+45-3 reps to chest
+90-3+0 reps to chest
-my chins have gotten much weaker...:(
8pm END
-shouldnt have played bball today.....bah...still got hops tho even witht he fucked up knee...best running 2 footed jump i got the rim 2-3 inches over my wrist....
 
Weaker on the chins? That looks pretty damb strong to me.

Yeah, BBall will kill you when done before a workout. I'd be burnt after playing 2 5-5 games. Hell, I'm burnt from playing one 5-5 game today and I didn't even lift after. Don't be to hard on yourself man! Keep up the good work.
 
Thanks, I was able to do about 5 singles with+135 at 220....touching bar to my chest....now +90 feels like a damn ton....a bit upsetting but hopefully I'll get back to form soon...
 
What's the point of doing front squats to a box vs. just doing regular front squats? Is it just assistance for your power squat, using this exercise to emulate the power squat? Interesting since a while ago when I was browsing through someone's log they were also doing front squats to a box.
 
i am weak out of the hole.....i also want to hit proper depth....i additionally want to eliminate the back out of the exercise.....one of my fav squat assistance lifts now
 
3/26/07 8:45pm

Bench:
135-15 reps

3board press: tap/bounce and go
225-10 reps
315-5 reps
365-3 reps
385-3 reps
405-1 rep
425-1+1 reps

Bench:
315-10+1 reps...got 11th rep more than halfway up....PR....was thinking i was gonna hit 12....the bar was moving fast....RE after heavy ass ME kicks ass...
225-21+0 reps

BOR:
135-15 reps
225-5 reps

Dynamic ROws: w/straps
315-1 rep
365-1 rep
385-1 rep
405-1 rep

Shrugs: w/straps
405-10 reps
405-10 reps
-tried to accelerate the bar up as fast as I could......the bar was moving super fast...

Standing Rope Crunches on Pulldown station:
120-10 reps-easy...was showing form to my friend
150-5 reps
160-2+1 reps

10pm END
 
3/29/07 8:45pm

Dips:
bw(220)-10 reps
+45-5 reps
+90-5 reps
+135-3 reps
+180-4+1 reps....FUCK! was 2/3 of the way up couldnt lock it out...i am fucking horrible on reps beyond 3....

Chins:
bw-10 reps...to chest
+45-5 reps tp chest
+90-3 reps to chest
+135-2 negatives....was able to hold myself up over the bar for few seconds....
-i was just about supersetting chins/dips/squats

Front Squats:
45-5 reps.....tried a different cross style of hold the bar....didnt like it

Back SquatS:-wide stance+fairly deep
135-5 reps
225-5 reps
275-3 reps
315-2+0 reps
335-1+0 reps
315-1+0 reps

Standing /\ pushdowns on pulldown station:
120-5 reps
130-5+0 reps
140-3+0 reps

tried 135 ohs.....lol.....couldnt even hold the bar in position.....was tired....

10pm END
 
4 dips at BW+180? Fucking horrible indeed.

Have I mentioned that you're a scary SOB?
 
Yeah man, if I failed to get 5 reps at BW+180 lbs, I would definitely hide under a rock or something...

>.>

<.<
 
eh...after getting a deep single of 235 at same bw...I had high hopes for the 5rm in dips....that fucking flu threw everything out of whack....my chins were also garbage...2 negatives with weight i did 5full ROM singles of...:_

I maybe hard on myself but everything is relative.....

Couldnt sleep so did a short workout:
DU bending: still cant bend anything above green DO...
Finished off a 6.5" 3/16 HRS...bit easier than blue IM
Got blue to about 90degrees...
gave 7" 3/16 square everything i had....maybe put a 1-2 degree kink...
my bending is godawful....sometimes I am in pure desbelief about what some members of gripboard perform.....greg amidon doing 100 red consecutively....lmao......dont think i could even do this in my sleep...

Grippers:
BBE(hose clamped to about 1-5/16")-Forced close against leg and time hold/negative....came apart 1/8 with right and 1/4" with left...
BBSM(filed 2-3mm on each side)-forced close against leg and time hold....was able to get handles to just barely come apart with right hand and hold for over 5 seconds, left came apart 1/8"
#3(hose clamped to 1-7/16")-closed right hand and held for 5 sec, force close with left hand and almost able to hold it shut for few seconds
#3(hose clamped to 1-7/16")-closed right hand and held for 5 sec, force close with left hand and almost able to hold it shut for few seconds
#3(hose clamped to 1-7/16")-closed right hand and held for 5 sec, force close with left hand and almost able to hold it shut for few seconds
-pleasantly surprised about improved crushing strength on my grippers....well explained by the fact that I layed off deadlifting and been using straps for a bit....usually one or the other.....
#3(hose clamped to 1-7/16")-forced closed right hand and held for 5 sec, force close with left hand and almost able to hold it shut for few seconds
 
04/02/07 8:30pm

Mil Press: staggered stance
45-10 reps
135-10 reps
185-3 reps

Push Press:
205-1 rep...wasnt happy with the form
225-1 rep....form was terrible....couldnt find balance...

Military Press:
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10+0 reps...

Rolling Thunder 1" handle: very small rom of the movement just few inches..
loading pin+carabiner+handle:
45-5 reps per hand
90-5 reps per hand
135-5 reps per hand
190-5 reps per hand
225-5 reps per hand
275-2 reps per hand....the carabiner designed for 3 tons snapped at the pin where it opens... the carabiner was too big for hole of the handle so only the pin which opens got through....yea i was thinking with my ass this whole day...o well...the handle didnt even spin...was quite easy...was focusing on squeezing glutes and not using my back much...will prolly reorder the 6$ carabiner perhaps with a good 2" rolling thunder and belt for hip squats/dips....bah

Step Ups: 12 inch box
135- 5 per leg
225- 5 per leg
275- 5 per leg
295- 3 per leg
315- 3 per leg

Standing Rope Crunches on Pulldown station:
120-5 reps
130-5 reps
140-5 reps
150-5 reps
160-3+0 reps
120-15+0 reps

10pm END

very mediocre workout...
-will see how my gripper workout will go later today....
 
grippers workout: done over a 3 hour period

BBE(hose clamped to about 1-5/16")-force close against leg and negative with each hand

light chalking of the gripper:

#3(hose clamped to 1-7/16")-3 closes with right hand from as is, 1 forced close and almost closed time hold +negative with left....
#3(hose clamped to 1-7/16")-1 rep+time hold for couple seconds with right, 1 forced close+negative with left
#3(hose clamped to 1-7/16")-1 rep+time hold for couple seconds with right, 1 forced close+negative with left
#3(hose clamped to 1-7/16")-1 rep+time hold for couple seconds with right, 1 forced close+negative with left
#3(hose clamped to 1-7/16")-1 rep+time hold for couple seconds with right, 1 forced close+negative with left
#3(hose clamped to 1-7/16")-1 rep+time hold for couple seconds with right, 1 forced close+negative with left
#3(hose clamped to 1-7/16")-1 forced close+time hold+negative with right, 1 forced close+negative with left
 
Haha. I been peddling my 'Devil's cocktail' for a while dude. I also add pseudo-ephedrine(60mg) for extra kick. I was lucky enough to learn of it. It has worked magic on my garbage endurance as well as strength. It also does improve my focus.

I do gripper work differently. Some weeks I can do up to 3-4 sessions then I can take weeks off. It basically depends on what I am doing for my pulling workout. If I do heavy deadlifts or other lifts relying heavily on support grip my crush grip goes to hell. After I max deadlift I cant touch a gripper for more than a week. This is why I use straps if I ever plan on making any headway on grippers. I think this is exactly what I will do for next couple months perhaps. I want to finally get a decent video of a #3 close. Last 2 times a tried it was close to a post pulling workout and I got no closer than 3/8" .

Cissus+Creatine have helped my grip A LOT.....both are awesome for recovery and max grip strength....
 
I finally tried the Devil's Cocktail, and all I have to say is...

I bow down to you sir, for you truly are the man.
 
I am glad you guys are seeing results from it. I am very skeptical of all the newer supplements. So when I find a couple very effective supplements I highly recommend them. As long as a person doesnt have preexisting heart problems, not overly sensitive to caffeine or have Reyes syndrom this stack gives good results.....

I usually take smaller dosages most of my workouts but keep in mind that's on average only twice a week. I usually take 200mg caffeine+325mg aspirin. Some days before big lifts I take 400-500mg+325mg aspirin+60mg pseudo(more likely to use it with 200mg caffeine, as I am careful not to over do it).....when I was doing 405 for 36 reps I was flying with this shit....

just be careful not to overdo it....cuz afterwards when it wears off if u do too much it's like your CNS been hit with a sledgehammer.....recovery is vital afterwards....I take a B-Complex(supplement with all the B vitamins) which helps quite a bit ....in addition to all the other multis, vit C, creatine, etc...
 
I plan on using it no more than once a week or so. When I really need an extra kick or I'm attempting a big PR.
 
I tried the caffeine+aspirin portion of the "Devil's Cocktail", and it worked like a fucking charm. I'm planning on using it fairly infrequently (probably just on ME lower), just to avoid adapting to the caffeine.
 
gotta love those placebos. devil you should have really started everyone on cadbury eggs to see what people would say.
 
There's quite a bit of research on this stack. It works. Placebo effect although is part of many supplements/drugs is not the main reason for the effectiveness of this supplement for majority of the people. If you have never tried it then give it a shot if you're healthy enough for the stack.
 
i wasnt dissing i just thought cadbury eggs would be cooler. i was actually thinking about trying caffeine/aspirin for the next Dl day but im not sure ill have money for anything.
 
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