Goals & Gains Devil's power/strength training log

[h7jb7sg1e]

grape juice has the benefits of alcohol w/o any of the negative side effects. the only benefit beer has over grape juice is some creatine and chromium... not worth it if you already eat red meat a couple of times a week.

 

[DEVILsSON]

http://www.pbrc.edu/Division_of_Education/pdf/PNS_Resveratrol.pdf

resveratrol content of various foods...^

That NAS comp looks cool except I have nowhere to train for it. Also not sure if I can do the truck pull due to the injured leg.

 

[Zerocrew1984]

Do you have a spotter or ask for random spots?

 

[DEVILsSON]

I ask for random spots...most of the time I have no spotter at all... :/

my gym doesnt even have a power rack....just some gay version of a squat rack witha catch at midthigh..

I dont even have room to do olympic lifts....that and I cant drop weights..

 

[Zerocrew1984]

my gym has a powerrack but the bars are connecting to these weird oversized hook things? im not sure anyway, you can only place the saftey bar at way below parralel(sp) or good amount above it. i just use the squat rack. the bar is probably only a couple inchs past parralel so its not so bad.

 

[h7jb7sg1e]

Same problem at my gym, no spotter rack, barely enough room for olympic lifts. I have to move the Bench Press and Incline Press sometimes to make space.

Bailing from a failed BP is easy. Bailing from a failed squat is a bit tricky.

 

[rickdog]

Devilsson, ever think of dedicating a day just for working you Squat/quads.

Have you tried different approaches, I.E. 20 rep sqauats, higher volume, box squats, dynamic squats?

Also, could the reason why your squat is lagging when compared to your Deads be due to your knee injury?

I don't know, just throwing around some ideas.

 

[DEVILsSON]

I stepped up frequency of my leg workouts...I started doing more unilateral stuff with step ups/lunges...I also do box squats just about every squat workout for last couple of months...

I thought about more volume perhaps once i start taking beta-alanine..(supposed to improve endurance/gpp).....DE squats i cant really do as I have to lower myself slowly to avoid aggravating my knee......

20 reppers would kill me...

thanks for the ideas...

 

[rickdog]

Devilsson, my squat finally started to go up when I added a bit of volume. Nothing super high, just a bit more than I had done originaly.

I also hit quads on my pull/Hamstring day. Normally, I stick with 5x5 or close to it using front squats, as I find them to be most beneficial for my quads.

Yeah, I agree, 20 rep squats suck. Not in theory, just considering my conditioning........or lack there of.

 

[rickdog]

Check your inbox, I sent you a PM

 

[DEVILsSON]

I got your PM. I msged you on AIM. I am on from time to time on it so when you catch me on it we can chat.

Wanted to go work out today. Especially after thinking whether to go yesterday or today. Well fuk me what do you know it's easter....I dont celebrate anything so it totally took me by surprise. I think this is like the 2nd year I do this shit. I guess I will go rape my grippers or perhaps bend.....i guess OHP and Deadlifts for EDT will be tomorrow....thinking of doing 135-155 for as many reps as I can handle in couple of hours, ditto 405 for deadlifts....perhaps throw in some pull ups in between...

 

[rickdog]

Hey, my stupid IM messanger caught your message and deleted it. Can you PM me with your screen name. I emptied my message box. Thanks man!

 

[DEVILsSON]

04/09/07 2:10pm

300mg caffeine+325mg aspirin+500mg magnesium+60mg pseudoephedrine

Military Presses:
45-10 reps
135-5 reps
185-5 reps
Push Presses:
205-1 rep
225-1 rep
235-1 rep...went up sideways, decided to stop it here

Military Presses: Staggered Stance
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
135-10 reps
-100 total reps
Deadlifts:
225-5 reps
315-5 reps
w/straps:
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
-75 total reps
-alternated between military presses and deadlifts.....mil presses were flying after deadlifts...

Pull Ups:
bw(220)-5 reps ...explosively ...touching bar to chest
bw(220)-5 reps ...explosively ...touching bar to chest
bw(220)-5 reps ...explosively ...touching bar to chest
bw(220)-5 reps ...explosively ...touching bar to chest
bw(220)-5 reps ...explosively ...touching bar to chest
bw(220)-5 reps ...explosively ...touching bar to chest

Calf Raises:
2-45s-5 reps..slow through full rom
2-45s-5 reps..slow through full rom
2-45s-5 reps..slow through full rom
2-45s-5 reps..slow through full rom
2-45s-5 reps..slow through full rom

overhead DB extensions:
40-5 reps
45-5 reps
50-5+0 reps
-rested about 30 sec for these...

saxon bends with 10s for 5 per side.....
5:10pm END

-shot bball for another 30-40 min, then did another 10 min with the foam roller.....i am really digging it.....my back was thanking me......tried to massage through the pain on the side of the legs.....hurt like a bitch too....
-decided to do something different today and went for a lot of volume...and if u know me u know that I despise volume based training....basically did 9 sets of 135 of mil presses and 12 sets of 405 in 2 hours then dragged my ass through the rest of the workout...o well....

 

[Zerocrew1984]

thats insane deadlifting son....

other note. i was thinking what do you use for your box squats\?

 

[fat_wilhelm]

Holy volume! Nice workout...

 

[DEVILsSON]

Yep the hands are completely callused....spent 5 min in the shower filing down the calluses yesterday...my hands are completely raw.........

I use a foot high wooden box we have at our gym perhaps 2 feet by 2 feet .....most people use it to get to the pull up bar to do hanging leg raises....

My abs are killing me....i was trying not to freefall the bar on deads and bring it down with control...and I paid the price....

forgot to mention throwing in a set of shrugs of 405 for 5 yesterday at the end also.....was the slowest moving set of shrugs at this weight I done.....was using all the energy i had to move it....felt like 650+.....

 

[Zerocrew1984]

so for box squats you use a .....box. what are the odds.

 

[DEVILsSON]

go figure...

 

[rickdog]

Dang man, that's a ton of volume. I'm surprised you're able to walk today with all the deadlifts. You must be sore as hell. Good Job Mang!!

 

[DEVILsSON]

Soreness doesnt begin to describe what i am experiencing. It's funny at first i thought maybe i'll do 50 then 60 then 70 then decided to do 75...then was considering 100 but it became a bit too much....perhaps that's going to be my goal....

Military Presses i was going to do 6 sets...1 more from previous week...but all sets were flying after deadlifts so I said what the hell and went for 10....basically doing 10x10....except i used more weight than the standard GVT calls for and used much longer rest periods...

I think i am going to do this for my garbage squat.....i dont look forward to the day 1, 2, 3, and 4 after that.......