Team Pump: Spinach + Squats = Success

Discussion in 'Training Logs' started by Urban, May 30, 2008.

  1. Urban

    Urban Savage Mystic

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    Gentlemen (and lady), I have gathered you here today because there are several factions interested only in your failure and the time has come to rise up and crush them.

    Team roster-

    Captain: Urban
    Starting #: 315
    Current #: 315

    Pick 1: SmashiusClay
    Starting #: 330
    Current #: 330

    Pick 2: ratman201
    Starting #: 255
    Current #: 255

    Pick 3: bad_coupon
    Starting #: 220
    Current #: 220

    Pick 4: Wild Dan Hibiki
    Starting #: 242x5
    Current # 242x5

    Pick 5: WinterIsComing
    Starting #: 315
    Current #: 315

    Pick 6: Merrill
    Starting #: 375
    Current #: 375

    Pick 7: Blonde Warrior
    Starting #: 365
    Current #: 365

    Pick 8: McJim
    Starting #: 231
    Current #: 231

    Post your goal weight in your first post and keep track of your squat work in the log. Your welcome letters, orientation schedules and fruit baskets are on their way. Coffee and ammonia are down the hall to the left.
     
  2. WinterIsComing

    WinterIsComing Blue Belt

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    I'm hoping to hit 405. Right now I do a push/pull/squat routine. I alternate on my squatting days doing a 5x5 f. squat and working up to heavy singles & PRs in b. squat one week and then doing a 5x5 b. squat and working up to heavy singles in f. squat the next week. I also do some overhead squats but those are light and more about learning form atm. Its been about a month since I tried to set a new PR on squats. I'm going for some tommorrow and hope to get up to at least 330.
     
  3. bad_coupon

    bad_coupon Orange Belt

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    I'd like to get 315 before Sep, 22 which is a 95lb progress. Possibly more if there are roids in these fruit baskets.
     
  4. ratman201

    ratman201 S&P's resident Chef

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    I want to hit 300 by the time the comp ends. 2x BW would be nice, we will see.

    So how should I go about it? My squat was always hard to bring up.
     
  5. Urban

    Urban Savage Mystic

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    My squat has always lagged too. I've been alternating heavy front squats one week with high rep back squats the next week, and when I stay consistent with it, it's worked pretty well. I am going to continue this throughout the contest.

    Goals for the contest: 405(+90lbs)
    next goals in the gym: front squat 250 (+25), back squat 225 x 20.

    Speaking of which, it's time to go to the gym!
     
  6. ratman201

    ratman201 S&P's resident Chef

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    When I used WSSB my DL and bench and OHP came up a lot but by squat never got past 275, and that was only once, I never hit it again, so I'm guessing I didn't have the right depth anyways. My front squat came up a lot when I was doing a lot of O-lifts, with lots of singles doubles and triples, plus speed work and lots of stuff from the bottom at a dead stop. I think I'll try some of that shit.
     
  7. bad_coupon

    bad_coupon Orange Belt

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    <object width="300" height="80"><param name="movie" value="http://media.imeem.com/m/YNCnQfBVql/aus=false/"></param><param name="wmode" value="transparent"></param><embed src="http://media.imeem.com/m/YNCnQfBVql/aus=false/" type="application/x-shockwave-flash" width="300" height="110" wmode="transparent"></embed></object>

    Workout music contribution (the title is wrong, the artist is wrong, but then again, who cares)
     
  8. mettalhead

    mettalhead Banned Banned

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    you're team and your taste in music suck.. Minions for the win!!!
     
  9. bad_coupon

    bad_coupon Orange Belt

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    Well, whose side do you think Jesus Powerlifting Christ is on now?
     
  10. mettalhead

    mettalhead Banned Banned

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  11. Merrill

    Merrill Purple Belt

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    Why does our team and Standard's team only have 7 members?
     
  12. WinterIsComing

    WinterIsComing Blue Belt

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    Didnt have a number of competitors that was evenly divisable by 5.
     
  13. Urban

    Urban Savage Mystic

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    They figured it would be unfair to give us 8 since 7 was more than enough for us to win with.
     
  14. Merrill

    Merrill Purple Belt

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  15. Merrill

    Merrill Purple Belt

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    Banned WWII propaganda Popeye cartoons FTW. Popeye was ruthless.

    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/wEK45-_5y0s&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/wEK45-_5y0s&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
     
  16. Urban

    Urban Savage Mystic

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    THAT'S what I'm talkin about! Popeye would have this terrorist shit wrapped up for the cost of a can of spinach.
     
  17. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    My goal - 140kg x 5 by December 31st (+30kg)
    Current goal - Just to get over my plateau of 110kg x 5. Geting it to 115kg-120kg by the end of June sounds realistic i think. 115kg x 5 was my PR before i left Sydney and came to Japan
     
  18. ghostwipe

    ghostwipe Black Belt

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    Popeye was ruthless? That cartoon seemed pretty accurate to me.
     
  19. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    I'm gunning for 400lbs, everyone not on Smolov should get it started. The good news is yesterday I found my squat groove for the first time in almost a year, every rep felt smooth, easy and clean as fuck.

    No worse than your grammar.
    If you want an 8th my training partner wants in on this, he's still making noob gains and is on a smolov cycle with me, if the guys doesn't add 70lbs to his squat in the next few weeks I'm going to beat him with a hammer.

    BTW I cleaned up the first post and put gaps init so it didn't give everyone eye cancer.
     
  20. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    links to smolov?

    im doing 5 x 5 squats once a week, sldl 5 x 5 another day and single leg squats/lunges on day 3. hopefully that'll tip me over my plataeu
     

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