Whiskey, War, Suicide, and Guns

[enright3060]

Seated box jumps - Are you trying to dunk?

 

[Donut62]

Not at the moment. I usually do some sort of jumping stuff on lower body days even if I don't always record it. It's a good warm up to get everything firing. I figured I better start writing it down so I can track progress.

 

[enright3060]

Not at the moment. I usually do some sort of jumping stuff on lower body days even if I don't always record it. It's a good warm up to get everything firing. I figured I better start writing it down so I can track progress.

I can touch the net.

* has mad ups *

 

[Donut62]

You would probably be pretty good at broad jump. It's all thigh and hip strength and that pesky gravity is less of a issue.

 

[enright3060]

You would probably be pretty good at broad jump. It's all thigh and hip strength and that pesky gravity is less of a issue.

I think I'm going to have to drop 20 pounds. I will dunk then.

 

[Chaos Mitten**]

I think I'm going to have to drop 20 pounds. I will dunk then.

What will you do without your power belly?

 

[enright3060]

What will you do without your power belly?

I'll have to grow my beard longer to compensate for any loss in strength.

 

[modena1983]

lol @ power belly.

 

[LINK313]

6/7/09 - Sunday - 5/3/1 Wave 2 Week 2 Deadlift

Seated Box Jump:
36"x3x5

Deadlift:
154x10
264x5
352x3
396x1
-working sets-
429x3
451x3
482x7 (+belt)

GHR:
BWx8x5

Abs:
Standing Cable Crunch: 200x12x3
Ab Wheel: BWx20x3


There ain't no rest for the wicked.

Right here we have a huge deadlifting day. Great job Donut.

 

[Donut62]

6/8/09 - Monday - 5/3/1 Wave 2 Week 2 Bench

Pause Bench:
135x10
185x5
225x3
-working sets-
260x3
275x3
295x5

Close Grip Bench:
225x8x3

DB Row:
60x10
120x20
100x10x3

Cable Row w/ Iso Hold:
200x15x3

Pushdowns/Curls:
2 sets of crap

I started my bench max too high. My reps are good in relation to what my max should be, especially since I have been doing a very long pause to get ready for picky ass judges, but I am 2-3 reps lower than my other lifts which means I will stall out early. Once the meet is over I plan to reset to those maxes and just do as many cycles as possible, so I just need to keep in mind that cheating my bench up here doesn't work like it does in Sheiko.

 

[cXs808]

Isn't there a specified time that you pause on the chest for?

 

[XTrainer]

That's cold, man...

 

[fat_wilhelm]

That's cold, man...

Shut up... both of you.

 

[BJJ in Chicago]

^ that was a beastly effing deadlift day. great job sir.

 

[XTrainer]

Shut up... both of you.

What?

 

[Donut62]

6/10/09 - Wednesday - 5/3/1 Wave 2 Week 2 Squat

SqWaT:
135x10
225x5
315x5
-working sets-
365x3
390x3
415x8 (+belt) +10 PR

High Bar Pause Squat:
225x5
275x5
315x5x3

Reverse Hyper:
135x15
185x10x2
185x12

Light Conditioning:
Jump Rope: 200x5
CII: 500m in 1:35.1 (PR I think?)


Awesome day. The top set of squats was probably the best squat set I have ever done. Everything clicked perfectly, getting that nice little pop at the top where the bar hops on your shoulders. My hip was still bothering so I really focused on stretching out my hip flexors and doing reverse planks this week, and it paid off tremendously. Some more strong guys started in at my gym this week. Great environment.

 

[sombo05]

Donut

Did you just buy some heavy-duty knee sleeves or was that someone else? If so, is that still considered raw in USAPL?

 

[Deleted member 87037]

Awesome squats, congrats on the PR. What do the paused squats help you with? Strength in the hole?

 

[Donut62]

Yes, I bought a pair of them. They are legal in the USAPL for raw lifting. I plan to try them out next week when I hit openers.

 

[vince89]

Yeh they strengthen his hole.