fatty's decree: Win or I'll use your skull as a cereal bowl.

DEVILsSON said:
I demand a demonstration of fatty's ruthlessness....choose a member of your team at random and do as you threaten to prove the threats are real...
Click to expand...

I'd like to, but I'm busy clubbing baby harp seals at the moment. I'm making a vest.
 
Man, I can't wait to see that vest. And the fact that my head will still be attached thanks to the vest makes it even better.
 
w00tz i found a gym! now they don't have a squat rack and the entire place has about 150kg of free weights so i think i'm going to do some sort of front squat smolov routine. how's that sound boss?
 
just as a note here is my last two squat workouts:

06-01-08

Olympic Squat- (45x3x10, 95x10, 135x8, 185x5, 225x3, 275x3, 315x1, 365x1) 400x8, 365x10, 315x12, 225x2x15

SLDL- 285x2x8

Ironboot Leg Raise- 1x25

Side Bends- 2x10

Note:
First workout with a regular bar and in the Olympic style in a long time. Everything felt pretty good, just a tad bit out of the groove, but I'll be getting used to it over the next few weeks. Over the next month my goal is 400x10 reps in the Olympic Squat and I want to get 285x12-15 reps on the SLDLs. This will be some tough work for sure but I need some variation from the singles.

------------------------------------------------------------------------------------------------------------------------------------------------

06-05-08

warmup- Jump Rope a few sets and a little stretching

Olympic Squats- 45x3x12, 135x12, 225x5, 275x1, 325x1, 365x1, 415x1, *440x3,3,2*

Hyper Ext- 3x10 with 2 sec. count at top of each rep

Iron Boot leg raises- 3x10

walking lunges- BWx3x12

Note:
PR squat workout. Thats the most weight for those type of repetitions on the Olympic Squats I have ever used. I could have beaten my all time PR of 455lbs on the Olympic Squats tonight pretty easily, and most likely by 20-30lbs but no need to push it right now. I'd like to turn the sets of 3 on the 440lbs into a top set of 5 reps. Hyperextensions, well, these simply crush me. Somewhere back there I got myself a weakness and these reach out and get personal with it. I trembled all over trying to squeeze that hold out on the top. It makes me ponder the type of power a guy like Reg Park had in his lower back, glutes and hams to worked up to over 225lbs on this exercise and for reps! Ironboots are just awesome and bust my fat little gut hard so we'll be sticking with those for sure. Great workout!
 
Donut62 said:
You're a fucking beast, Meatplow.
Click to expand...


thanks Donut.

Stupid question- Do we get any extra bonus points if we lose weight and increase our max during this competition? I am looking to drop down to 175-181lbs and hit close to 500lbs on the Olympic Squat. I running about 195 right now and have been eating like a pig and will continue to until I get back from vacation at the end of this month and thats when I get down to business!
 
MeatPlow said:
just as a note here is my last two squat workouts:

06-01-08

Olympic Squat- (45x3x10, 95x10, 135x8, 185x5, 225x3, 275x3, 315x1, 365x1) 400x8, 365x10, 315x12, 225x2x15

SLDL- 285x2x8

Ironboot Leg Raise- 1x25

Side Bends- 2x10

Note:
First workout with a regular bar and in the Olympic style in a long time. Everything felt pretty good, just a tad bit out of the groove, but I'll be getting used to it over the next few weeks. Over the next month my goal is 400x10 reps in the Olympic Squat and I want to get 285x12-15 reps on the SLDLs. This will be some tough work for sure but I need some variation from the singles.

------------------------------------------------------------------------------------------------------------------------------------------------

06-05-08

warmup- Jump Rope a few sets and a little stretching

Olympic Squats- 45x3x12, 135x12, 225x5, 275x1, 325x1, 365x1, 415x1, *440x3,3,2*

Hyper Ext- 3x10 with 2 sec. count at top of each rep

Iron Boot leg raises- 3x10

walking lunges- BWx3x12
Click to expand...



Shit....






Mind if I ask why you do 3 warmup sets of 45lbs?
 
Just sort of getting in the groove and warming up aging hips and knees. I could just as well do bodyweight squats but I like getting the bar on my back and getting the motion down before adding weight. Its just what I do.
 
Sunday, June 8, 2008

T3 CYCLE 2, DAY 3-- 5 x 3

BARBELL BACK SQUATS, PL STYLE

Warm-up

Bare Oly bar (45 lbs.), 5 reps, 2 set
95 lbs., 5 reps, 2 sets
135 lbs., 5 reps, 2 sets
185 lbs., 3 reps, 1 set
205 lbs., 2 reps, 1 set

Working sets

235 lbs., 2 reps -- didn't attempt a 3rd
215 lbs., 2 reps -- ditto
205 lbs., 3 reps
195 lbs., 3 reps
195 lbs., 3 reps

Not bad -- I wasn't real fired up but my legs were feeling pretty good when I started and I had no trouble hitting good depth

Rest breaks were about 2 minutes between sets, even on the warm-ups. I tried to time them but it was hard to see the clock

I need to start with 235 next time I do Workout 3

Half-assed hunto finish

95 lbs., 5 reps, 2 sets

BARBELL GOOD MORNINGS

95 lbs., 5 reps, 1 set
115 lbs., 5 reps, 1 set
135 lbs., 5 reps, 1 set
155 lbs., 5 reps, 2 sets

Rest breaks were about 1-2 minutes, but I wasn't paying much attention

LYING LEG CURLS ON A MACHINE

55 lbs., 10 reps, 1 set
70 lbs., 10 reps, 1 set
85 lbs., 10 reps, 1 set
100 lbs., 10 reps, 1 set
115 lbs., 10 reps, 1 set -- ROM got lousy beginning about rep 5

Did these as fast as possible

Rest breaks were about 1 minute, I think, but I didn't pay much attention

Done
 
MeatPlow said:
Just sort of getting in the groove and warming up aging hips and knees. I could just as well do bodyweight squats but I like getting the bar on my back and getting the motion down before adding weight. Its just what I do.
Click to expand...

If you don't mind me asking, how old are you?
 
I was going to squat today. My new gym closes at 6 on Sundays. I learned this by getting there at 6 on Sunday. I was displeased, to say the least.

So this week I'll be squatting M-W-F. I will get on my planned Sun-Tue-Thur schedule soon (I hope).

How often should we be testing our 1RM? I'm still pretty new to all this.
 
9/6/08

Squats

250x5x5
270x1
280x1

If my plan works I should be looking at ~400 squat by the end of this comp. Will this be enough to win? Fatty should I aim for more? I'm kind of fond of my skull sitting ontop of my neck so I'd prefer not to lose.
 
ATG Squats
135x10
225x20
315x6
365x5
385x3
365x5
315x5

Zercher Squats

225 -3x5

RDL's
190x6
225 - 3x6

Swiss ball squats
5x5
(I took a "swiss ball" and filled it full of water about 130#'s and then wear a 50# vest and do squats, really awkward and really hits all the stablizing muscles involved.)

I then did prowler sled sprints
180lbs + sled weight did them till i puked then one more. then i proceeded to go home lay in the shower, cry a little and hold myself.
 
berserker said:
Swiss ball
Click to expand...

The word pair, "Swiss ball" shall not be used in this competition log. While what you described sounds like a worthwhile movement, please refer to it as "squats whilst holding a giant water ballon" in any future log entries.

OK... I'm off to skwat.
 
06/09/08

Lower:

I started out my session by opening my gym bag to find that two thirds of my amino drink had spilled all over my clothes and gear. Then, I went to put a new block of chalk in my chalk bag, but it was nowhere to be found. I checked the lost-and-found, but no luck. I guess my gym isn
 
Monday, June 9, 2008

From Sronglifts 5X5 Workout B

Squat work:
Warm-up:
Bar X 5
Bar X 5
95 X 3
105 X 3
Working Sets:
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

Dead lifts:
140 X 5
 
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