Trying Harder in College

[zhangmaster12]

Hopefully Im allowed to post this:
what happened to:
Brian Godsen and Ascendent. Through wandering around, I see they're banned. What happened while I was gone?

 

[zhangmaster12]

Workout Today: Tuesday Bench Day

Bench: 130x5x5. They were smooth, feelin 135 next week
Close grip: 115x5 135x2+1fail 125x3

115x5 went up so fast, coach slapped on 135. Got 2 with a struggle, then failed on the third. But hey, PR! 125x3 was smooth as hell too.

DB Key Press: 45x5 50x5 50x5
These are killer for triceps! Also Ive never DB pressed 50's for 5, lets alone Key press. PR!

Incline: havent down these in like 3 years. Coach said start really light to get the movement down.
65*3 95*3 115*2+1help

On the 115, I gripped the bar too close. (I was trying to see which grip i liked the best on these, for example, I grip by benches a little closer than some people)

Hip Flexor Circuit.

Note: I need to work on keeping my ass on the bench!

1.5 hours full court 5on5

Great workout today. Im gonna squat tomorrow, 3 sets of 5 reps heavy and GHRing.
I want to be sure that I can recover for Fridays squat day where we are squatting, pause squatting, and doing some other squat movement.

Brain Workout:
Lewis structures!

 

[zhangmaster12]

1.5 hours bball

 

[zhangmaster12]

10/15/10 Workout (Friday)
Squat: 185*3 205*5 215*5 215*5 215*5 215*5
Every felt SOLID
Pause Squat:165*3 185*3 205*3
Easy weight, Coach was doing a feeler for what I could do.
Standing Hip Abduction on Compressed Air Machine: 10lb*5*3
Weight Chins 25*5*5
I was gassed at this point. Chins felt hard.

Saturday 10/16/10 Workouts
Bench: 135*3 135*3 135*5 135*3 135*3
Close Grip Bench: 135*1 (tweaked left shoulder) 125*3 115*3
Curls: 35*5 30*10 30*7
DB Rows: 70*10*3 (10 reps per arm for 3 sets with 70 lbs)
Weighted Decline Sit Ups: 20*10*3

Skipped on DB OHP because shoulder was bothering me

Since Ive been eating more, been really gassy. Im just bought NOW Super Enzymes, see if that helps.
Plan on getting creatine + beta alanine.

 

[zhangmaster12]

Deadlifts:
250*3 265*5 265*5 265*5 265*5(+belt)

SLDL: 225*3 231*3 250*3

Pin Squats From 10-15 degrees Above Parallel.
185*2 245*2 275*2
All relatively easy

Chin: Bodyweight wide
-2 sets 10
Bodyweight narrow
-1 Set 10

Lat Pulls: 120*5 140*5 140*5

Creatine Loading Day 1.
5g 11am
5g 5pm

 

[zhangmaster12]

Bench: 135*5 135*5 135*5 135*5 135*4 (assisted rep last rep)

Speed 2Board Press: 135*3 135*3 135*3

Seated Chest Machine: 140*4*3

Paused DB Press: 40*5 50*5 50*4 + 1fail/assisted rep

Creatine loading day 2

 

[zhangmaster12]

Rest day, I might go in and do some rows, upper back has ample rest.

Is it just me, or does creatine NOT dissolve at all? I feel like it might be easier to put the powder in my mouth and just chase it with some OJ... lol

 

[zhangmaster12]

Squat day, I cant wait.

I had an awesome breakfast, the dining hall basically served everything i love!

Canned peaches, bacon, and biscuits w/ gravy, its like a cocain party for a crackhead!

and finished

 

[DrBdan]

Hopefully Im allowed to post this:
what happened to:
Brian Godsen and Ascendent. Through wandering around, I see they're banned. What happened while I was gone?

Last Winter there was a bunch of drama involving a female poster and ChaosMittens. Without going into details they both got banned. People were unhappy that ChaosMittens was banned so a number of people got themselves banned (Godsen being one of them) or simply left. A bunch of them started up another SnP forum that is invite-only.

Ascendant got banned while having an argument with someone a while ago. He came back as "CJK" but I haven't seen him around in a while.

Squat day, I cant wait.

I had an awesome breakfast, the dining hall basically served everything i love!
....
and finished

Are those egg yolks on the plate? If so, why don't you eat them?

Edit: Also, good work in here. You're able to be pretty consistent even with school. I was really in consistent when I lifted at school, though it didn't really matter since all I did was shitty bodybuilder-style workouts.

 

[zhangmaster12]

.........

Are those egg yolks on the plate? If so, why don't you eat them?

Edit: Also, good work in here. You're able to be pretty consistent even with school. I was really in consistent when I lifted at school, though it didn't really matter since all I did was shitty bodybuilder-style workouts.

Chaos too? Damn! Seems like so many SnP regs are gone!
Thanks for explaining that situation.

Yea, those are egg yolks. I was really full by then, and I dont really like the taste of yolks. I wish I could come up with manlier reasons...:icon_sad:

 

[squatsquatsquat]

Good eating! That looks delicious. I'm not a fan of hard boiled eggs myself but I choke them down sometimes.

 

[DrBdan]

Chaos too? Damn! Seems like so many SnP regs are gone!
Thanks for explaining that situation.

Yea, those are egg yolks. I was really full by then, and I dont really like the taste of yolks. I wish I could come up with manlier reasons...:icon_sad:

Yeah the majority of the regulars that used to post in the Pub are gone and now the Pub is gone too.

That looked like some good eating, I can understand you being too stuffed to finish them off. Just don't let the D&S people find out about it!

 

[zhangmaster12]

Thanks for the comments everyone!

Today (friday's) lifting:
Notes: pulled an all nighter doing homework and studying for a test. Funny thing is, I messed up on the date of the test and instead of it being today, its next friday... D'Oh.
After class, I took a 1.5 hour nap and then went to lift.

Squat:
225x5 225x5 225x5 225x5 225x4 + 1 spot
Last set: belt on and squat shoes on.

Notes on oly shoes:
Man, I was gettin better depth, and I felt like I had a more upright back angle. Im going to start squatting with my oly shoes!

Hip Abduction/Adduction Machine: 6 Reps each: 90/120, 110/115, 110/115

Abs Complex

I really wanted to try Sumo deadlifts, so I did. I really liked sumo, I felt like it was all-glutes and hams. I was able to keep a comfortable back angle. I think Ill train both from now on.

Deadlift Conventional: 275x1
Deadlift Sumo: 275 x1

 

[zhangmaster12]

4th Set squat with Chucks.



I know I need to get deeper. Im working on the flexibility issue. My legs are extremely long in comparison to my torso, so hitting depth is fucking hard. But Im working on it.

5th Set with belt and Oly shoes



I feel like I got better depth. There is a LOT more quad involvement with the oly shoes, it kind of amazing. But I feel like my back is at a better angle. Im going to start squatting with my Oly shoes.

275 deadlift Sumo form check:



Felt good. Feels like the lift is all hips and glutes, and hamstring.

275 conventional form check





I think for my leverages I can pull more sumo, but my back will be stronger if I pull conventional. I will train both, however; if I do compete, I will most likely be pulling Sumo.

Critique my vids, be harsh, whatever, Ill do whatever I need to do to deadlift and squat and bench more.

Also, looking for your input on conventional vs sumo.


I accidententally pressed quote instead of edit. Opops. I just got rid of the quotes and only added the videos.

 

[zhangmaster12]

Monday (today)
deadlift day
I got to the gym late, so I decided to do singles so I didnt slow the rest of the team down.
275*1 303*1 319*1 (belted) PR FUCK YEA!

Leg Press:6 plates total 3 sets 6 reps

Reverse Hypers: 25kg 3 sets 6 reps
cable row: 140*5 160*5 160*5
Deficit Deads: 275*3*3

Vid of 319 coming up in 30 min

 

[zhangmaster12]

 

[squatsquatsquat]

Congrats on the PR and holy crap your femurs are long!! That's gotta be brutal to get down all the way for squats.

 

[zhangmaster12]

Haha yea. My legs are pretty damn long. I also want to get a better belt, this cheapo belt really sucks. Im gonna save up for an inzer lever belt.

Squats are actually not too bad, deadlifting is my hardest lifts.

Any form critiques? Any glaring errors. Point anything out!

 

[zhangmaster12]

10/26/10:
135*5 145*3 145*3
Decline: 135*5*2 145*3
Dips: 25*5 25*5
Abs Circuit
Floor PRessdb) 50*3 65*3 55*3

Shoulders hurt, so didnt go too high volume.

10/27
Squat: 225*5 240*3 235*3 235*3 235*3
Front Squat: 150*3 150*3 155*3

10/29
Squat:
235*5
245*4
235*5
235*5
235*3 (the 245 fatigued the shit out of me)

Box Squat:
205*3 225*3 225*3

Jump Squat: 50*5 50*5 50*5 (using compressed air pulley thing)

Ab circuit


10/31/10
Front Squat:
155*3
165*3
175*1
185*1
195*fail.
After halloween "festivities" i felt the need to go out and burn some calories.
Abs:
Weighted crunches: whole stack *7 for 3 sets.
yea, the stack of weight on the cable machine isnt high, so its not as impressive as it seems.


HAPPY HALLOWEEN!

I just found this browsing on teh internets looking for hot crossfit chicks.:
"Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow."

"Too strong is slow" WTFBBQ??? Ever heard of football?

 

[Dr Boondigga]

Your build + Jiu Jitsu = Win. Also good work on the squats.