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PR SOUL upon entry: Make a deal with the devil [power/strength training log]

5/7/10 mini workout at home

Band GMs:
hard(~75lb)2x20
hardest(~125lb)x20

-some stretching
 
when someone says a socket that lays on the floor and can take a barbell I tend to think of something more like this

Suicide-Girls-2.jpg
 
so i watched seasons 1 and 2 of southland. not bad not bad. and that black broad cop is jacked. you can tell she has a "shoulder day"
 
LOL Midmo.

If you havent watched 'Community' yet give that a shot too, a very good comedy show. Starts slow with first couple episodes but get a lot funnier with almost every episode, last few have been an lol.
 
I noticed earlier in your log, you would warm up your squats with just the bar and then 135. Later on you quit doing that or did you not bother writing it? How do you think percentage wise i should warm up for my squats? i do 5x5 all at the same weight (205 today) not sure how i should do my warm up.

Btw, I enjoy reading your log. You seem to know alot about powerlifting, and i dont.
 
Tosa said:
Do you mean like one of these:

http://www.westcarybarbell.com/images/3220_grappler.jpg
Click to expand...

At my school gym we got this thing that attaches to the power rack that has a slot where the end of the barbell fits in. You put the barbell in the slot and tighten a screw and it stays in place. The slot has a lot of mobility and pretty much everyone uses it for some sort of row or landmine exercise. It's a pretty nice thing to have.

DEVILsSON said:
LOL Midmo.

If you havent watched 'Community' yet give that a shot too, a very good comedy show. Starts slow with first couple episodes but get a lot funnier with almost every episode, last few have been an lol.
Click to expand...

Community is hilarious, I have seen every episode and have been keeping up with it on hulu.
 
CM some of the time I do some bodywight squats and sometimes I don't anything before 135. To me 135 feels light enough where I don't really need any lighter sets. I did some lighter sets to break a little sweat abd warm up a little but now I either do some jumping jacks, bw squats, or use higher volume on warm up sets with less rest. You can try doing something like 95x10, 135x5,175x5 then 205x5x5 or you can reduce rest between sets and warm up while using lower reps... bwx20, 95x10,115x5,135x3, 155x3,175x3....anything that helps warm up your joints/muscles in an incremental fashion without too big of jumps is fine.....


Community is getting better too. I am glad it got renewed for 2nd season.
 
DEVILsSON said:
CM some of the time I do some bodywight squats and sometimes I don't anything before 135. To me 135 feels light enough where I don't really need any lighter sets. I did some lighter sets to break a little sweat abd warm up a little but now I either do some jumping jacks, bw squats, or use higher volume on warm up sets with less rest. You can try doing something like 95x10, 135x5,175x5 then 205x5x5 or you can reduce rest between sets and warm up while using lower reps... bwx20, 95x10,115x5,135x3, 155x3,175x3....anything that helps warm up your joints/muscles in an incremental fashion without too big of jumps is fine.....


Community is getting better too. I am glad it got renewed for 2nd season.
Click to expand...

I did my squat 5x5 today. I did 80x5 110x5 160x5 200x5x5. the jump from 110-160-200 was probably too big. i'm probably gonna do the latter of the two nxt time i squat. Thanks for the info.
 
DEVILsSON said:
Community is getting better too. I am glad it got renewed for 2nd season.
Click to expand...

The modern warfare episode is the best one yet.

Edit: Just found this trailer for that episode. You can barely tell it's about college students lol.

 
Last edited:
5/10/10 ~2 hr workout

Bench:
135-10 reps...paused
225-10 reps...paused
315-8+0 reps
365-3+0 reps...help w/ unracking...took a lot out of me losing 1st rep back and fighting to regain it...
+open belt:
385-1+1 reps....help with unracking...yet again lost 1st rep back....my perception of what's directly above me is off...

Incline Press:
135-10 reps
185-10 reps
225-12+0 reps

Decline Crunches:
bw(220)- 2x25

Supported Leg raises: bwx20 reps

Landmines:
1-45: 10/side
2-45s 2x10/side


-driving to the gym I felt sluggish but when started lifting felt quite strong.
-been taking creatine more consistently so that may be part of the reason I am feeling stronger

-my buddy did 225x7 and then 250x3 (his goal was 1)....so I was very happy for him...he's making big strides.....even if he has an arms day lol :)
 
Hey I just wanted to stop by and say that you're awesome. I was bored last week and literally read through this whole log. It was extremely useful and entertaining. With time, I'd like to be able to move the insane amounts of weight you move.

I started a log here. There isn't much in it yet but if ever you feel like coming by and offering advice, (Especially when I get some videos up) that would be be awesome.

Thanks again for sharing all the knowledge you have. Anyway that's enough nut hugging on my part. This is my log: http://www.sherdog.net/forums/f49/fatman-squateth-strength-log-1203237/
 
Are you saying there's something wrong with "ARM DAY"?
 
Yes....? *dodges bullets*

5/12/10

-100 minutes of shooting around/dribbling basketball at a playground
 
Lol 225 is just a warm up for you when benching. :icon_chee
 
5/17/10 ~100 min workout

-my back started spasming last night pretty badly after sitting on my ass at work for 12+ hours. Got home and tried to do cupping therapy, use the heavy duty massager, and foam roller but nothing seemed to help. I couldnt find a position to lay in to fall asleep. Finally took some aspirin/tylenol and somehow the pain subsided...
-day before slept for 15 hours for no apparent reason...
-had week off from gym and when I came back I felt weak and my back was very tweaky....however since I am an idiot that never stops me from pushing myself...

Squats:
bw(~218)-10 reps
135-10 reps
225-10 reps
+open belt:
315-1 rep
345-1 rep
375-1 rep
405-1 rep...had spotter just in case...this set just flew up
425-1 rep....had spotter again....went up pretty easily
closed belt:
455-1+0 rep....knees came in and I GMed it a bit but I got it with not particularly horrible form....had a spotter just in case also
open belt:
365-10+0 reps....last few reps I GMed...had a spotter just in case..aimed for 5....maybe had a couple more truly atrocious reps but I with my back as it is I decided against this truly dumb idea...

Sohp:
45-10 reps
open belt:
135-5 reps
closed belt:
205-4+0 reps...last rep had a lot of layback...
open belt:
205-2+0 reps....ton of layback on last rep...

-just didnt have much energy after squats ...

Sitting Calf Raises: 2 plates (45)-3x15 reps

____________


~40 min of bball shooting around and 1 game of 3 on 3. Played decent although my legs were pulsating. Thankfully I didnt get cramps like I do at times. I set a good screen on a small game to let my teammate get a lane to the basket and yet again got elbowed by some small asian guy who fucking threw his elbow going around, except I got him so good that he collided into me and literally flew back 5 feet and landed on his ass ....not even sure how i got elbowed to the left eye this time....hoping i dont have a bruise under my eye for next 2 weeks yet again....people think I fucking take martial arts lol...

______________

15 min of various stretching for legs/back/groin/hips.
 
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