Goals & Gains Devil's power/strength training log

FBBC is definitely a great place to buy stock that's done in good increments with great variety...

The bolts are a great stepping stone to the red....I think that's what most of the people on gripperboard do anyway....

Hey smash is there a video of you bending DU ? What is the reason why you bend less DO? for me DO is pathetic....it's like i become as weak as a kitten when i raise my elbows high and put bar under my chin.....i dont understand it.....what muscle imbalance could it be..
 
http://www.youtube.com/watch?v=bjHTzhIeEQs
Me DU bending a 60d nail.

No idea why I bend less overhand, the muscles on the other side of my wrist just seem to be way stronger. I think it might be a lack of upper back flexibility if you loose so much power when you go under the chin.
 
that looked way too easy....i completely forgot that I saw that vid before. Do most people bend DU sitting? or is standing fine also? is it ok to bend at the waist and explode down on the bar as you're bending?

If possible go ahead and change the title of the log to the


SOUL upon entry: Make a deal with the devil[power/strength training log]
 
DEVILsSON said:
that looked way too easy....i completely forgot that I saw that vid before. Do most people bend DU sitting? or is standing fine also? is it ok to bend at the waist and explode down on the bar as you're bending?

If possible go ahead and change the title of the log to the


SOUL upon entry: Make a deal with the devil[power/strength training log]
Click to expand...
I just neede somewhere to put my camera, also I knew I'd probably stay in shot if I did it sitting. Normally I'm standing and I also bend forward at the waist, same way I do when I burst coke cans.
 
DEVILsSON said:
mschatz i would go with 4-5mg per kg for caffeine. I believe the studies I have seen used 5mg per kg. Definitely dont go beyond 6mg per kg. Also if u plan to take pseudo-E or Ephedrine on top i'd take slightly lower dosage of caffeine. However if you have not taken it before...I'd go with 200mg caffeine to start...i also seem to do well with 500mg of magnesium in the stack...and whatever you do dont accidently mix it up with something else and take triple the needed dosage...lmao....
Click to expand...

Thanks for the heads up. I havent been very scientific with my caffiene intake as of yet, bu i should. yesterday i had a cup of strong coffee and then a couple scoops of NOexplode and i felt like i was bouncing off the walls. Couldnt fall asleep until 1 am
 
Smash thanks for the title change...now I feel a bit more manly....

Cup of coffee is usually 100-200mg of caffeine...no idea what NOexplode has...you generally dont want to take caffeine containing products within 5-6 hours of sleep...especially if you're taking aspirin with the stack....try 500mg of magnesium to see if u tolerate caffeine better in the stack...
 
DEVILsSON said:
Smash thanks for the title change...now I feel a bit more manly....

Cup of coffee is usually 100-200mg of caffeine...no idea what NOexplode has...you generally dont want to take caffeine containing products within 5-6 hours of sleep...especially if you're taking aspirin with the stack....try 500mg of magnesium to see if u tolerate caffeine better in the stack...
Click to expand...

Aspirin extends the effects of caffeiene doesn't it?

I had a "full throttle" alsat night around 20-30 minutes before bed. I have the most ridiculous caffeine tolerance. My dad taught me to make cuban coffee (stronger than most normal expressos) when I was around 5 years old, and I've made it every weekend since.

I always still lift better around an hour after a good meal and around two cups of coffee, so your 4-5 mg/kg sounds about right.
 
4/27/07 2:20pm
-400mg caffeine+325 aspirin+500mg magnesium

Zercher Squats: down as deep as possible-resting bar on top of thighs
45-5 reps
135-5 reps
225-5 reps
275-1 rep
295-1 rep
315-1+0 rep

Bench:
135-5 reps
225-5 reps

3board:
315-3 reps...terrible set up...felt like a ton
365-3 reps...poor set up again
405-3 reps....much better set up...got good hand off..

bench:
315-8+1 reps...had nothing on 9th....this is what i got for neglecting bench...
225-22+0 reps

muscle ups:
bw(~218)-3 reps
bw-3 reps
bw-3 reps
bw-3 reps...

Chins: bw-5 reps

Cleans:
135-1 rep
135-1 rep
135-1 rep
135-1 rep
135-1 rep
185-1 rep
205-1 rep
225-1 rep
225-1 rep
225-1 rep
-i barely squatted down to catch the weight...my form sucks....no1 has ever showed me....and no amount of watching videos online will ever be enough...i did something akin to jump shrug with a reverse curl and attempt to get under weight to catch it.....

Standing rope crunches on pulldown station:
120-12 reps
130-12 reps
150-5+0 reps

Saxon bends:
15dbs:5 reps
20dbs:5 reps...

-a bit gripper work...
-amazing at how hard my core works during zerchers...i was close to puking after 295...

Standing Alt DB Curls: 75s-5+0 reps
-had to sneak them in there...

5:20pm END
-had the time...so decided to stick around for a while
-played 3 5o5 games afterwards in bball....leaving around 7....rediscovered how much my conditioning sucks...3rd game spent most of the time in the backcourt....
 
SmashiusClay said:
http://www.youtube.com/watch?v=bjHTzhIeEQs
Me DU bending a 60d nail.

No idea why I bend less overhand, the muscles on the other side of my wrist just seem to be way stronger. I think it might be a lack of upper back flexibility if you loose so much power when you go under the chin.
Click to expand...

I'm the complete opposite. I cant even get a yellow DU or reverse but got a g5 and nearly a G8 DO before I sprained my wrist. You guys wanna race to a RED?

Devil, is Dave Ostlend the DU bender that only folds up his wraps? I've been trying to find his video but cant find any of them.
 
DEVILsSON said:
4/27/07 2:20pm

-i barely squatted down to catch the weight...my form sucks....no1 has ever showed me....and no amount of watching videos online will ever be enough...i did something akin to jump shrug with a reverse curl and attempt to get under weight to catch it.....
Click to expand...

hehe...sounds about right. or there is the highpull/upright row flip-a-roo transition to the front squat position trick as well.


DEVILsSON said:
Standing Alt DB Curls: 75s-5+0 reps
-had to sneak them in there...
Click to expand...

gay


thanks for taking the time to post so much info about caffeine and the other chemicals, it's really interesting, and useful.
 
My problem is that I gas out too quickly. I am quick/explosive....which catches people offguard in bball but it doesnt last very long.....was playing center yesterday most of the time so didnt have to run too much and got a few nasty blocks/steals....they were all under 6' but nevertheless LOL....
 
5/2/07 7:50pm
-400mg caffeine+325 aspirin+750mg magnesium

Strict OHP:
45-10 reps
135-5 reps
185-5 reps...close to failure
Push Press:
205-1 rep...fucked up on form
225-1 rep...went up easy....drove it with legs like nothing...
245-1 rep....moderately hard
Strict OHP:
155-12 reps+1 push press+1 badly failed push press(went down with a crash sideways)

Zercher Deadlifts: 5inches off the ground: more like a GM
45-5 reps
135-5 reps
225-2+1 reps....got a bit light headed on 3rd rep....stumbled back..and then threw down the weight on the rack sideways...scared the hell out of 2 girls doing some machine calf raises...

Chins:
bw(218)-5 reps
+45-5 reps
+90-1 rep
+90-1 rep
+90-1 rep
+90-1 rep
+90-1 rep
+90-2 reps
+90-2 reps
+90-3+0 reps...
-did these throughout an hour....touched bar to chest on each set....all sets were relatively light/moderate

Zercher deadlifts: 3 inches above knee from rack...
225-3 reps
225-3 reps
225-3 reps

Power Cleans:
135-2 reps
135-2 reps
135-2 reps
135-2 reps
-form was very questionable on some reps...focused on exploding and jumping off the ground one each rep...was working on getting at least a few inches off the ground...it felt very light overall....

Standing Rope Crunches on Pulldown station:
120-5 reps
150-8+0 reps

grippers: closed clamped #3 with right and got close with left, got filed BBSM a couple cm from closed with right, got clamped BBE to about 3/8 from closed.....did it mostly to show a gym buddy the grippers....he was very curious...he was reading up on them and plans to get a #1 or #2....gave them a shot...and couldnt even budge BBSM,,,,i was trying to be as encouraging as possible and was explaining him how to set and different grip training he could do...

was also explaining to the guy how to set up for deadlifts....he said he had a back injury and couldnt do them...but i discovered that the injury was a long time ago and that the doc didnt tell himthat he couldnt do them...so i persuaded him to try them with light weight...so that he took my 135 i was using for PC and did a couple reps....he had flexibility problems but it wasnt too bad overall...

10pm END
 
excellent work on getting another person into the S&P world. Hopefully he sticks with it. I wonder how many of the people with a "back/knee/groin" problem are like your buddy? They seem to be mainly just overly cautious. My knee hurts sometimes, but I try to take care of it. But I figure it's going to go some day, everything does. So I can sit on my ass and "avoid" straining it, or I can live and lift and do what I want, and take care not to strain it but still do what i want to do. Either way, in 10-20 years it will be hurt, may as well try to get strong along the way.
 
5/4/07

-ate half of a half a gallon ice cream...yep i am retarded....i am also kind of lactose intolerant....i dont know why i did it....was watching bball game and was eating it out of the can.....
-played an hour of bball prior to workout....ie sabotaging my workout....so ended up doing some smaller bullshit and fuckig around with a friend of mine....

CG Incline Bench:
135-5 reps
185-5 reps...got a hand off
225-5 reps...hand off
275-4+0 reps..hand off

Muslce ups:
bw(220)-10 sets of 2

Face Pulls:
50-5 reps
80-5 reps
100-5 reps
120-5 reps

did some more pulldown stuff messing around...

bah....
 
i had a hard time with this when i was playing basketball like in nov-dec. it was hard to pull away from basketball.
 
5/8/07 8pm
300mg caffeine+500mg magnesium+325mg aspirin

Zercher Squats:
135-5 reps

Muscle Ups: bw(217)-5 sets of 2

Front Squats:
135-5 reps
185-3 reps
225-3 reps
245-1 rep
275-0+1 reps
275-0+1 reps...was alternating them with zercher deadlifts so my core was done....

Zercher Deadlifts:
135-1 rep off the floor....very awkward with very wide stance....my abdomen didnt feel so good so i decided to narrow the stance and raise the bar abit...

off 2 45s hex-plates:
135-3 reps
185-3 reps
225-3 reps
255-1 rep
275-1 rep
315-1 rep
335-1+0 reps....fought for it...

Power Cleans: initially was supersetting warm up z-deadlifts with these
135-2 reps
135-2 reps
135-3 reps
185-2 reps
205-2 reps
225-2 reps
235-1+0 reps....didnt feel too good but i caught it pretty well and balanced it...

Pull ups:
bw(217)+45-5+0 reps reps to chest
-30 sec rest
Chin ups:
bw+45-5+0 reps to chest....

10pm END
 
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