Whiskey, War, Suicide, and Guns

[Ascendant]

Haha...thats great. Have you had "The Feast" from Subgay? I get it every time, but usually double down on the meat also. It's actually a large sandwich, for Subway.

 

[XTrainer]

Quiznos>Subway

 

[Ascendant]

Wholeheartedly agree.

 

[Donut62]

Week 4 - Intensity - High Stress

6/22/08 - Sunday - Lower 1

Squat w/ Belt:
405x2 @8
425x2 @9 (+20 PR 2RM)
445x2 @10 (+40 PR 2RM)
425x1 @9.5 (hit the safety pin, this rep was a comedy of errors. Somehow I didn't blow out my back/knee)
405x2 @9
405x2 @9.5

SLDL (no belt):
352x3 @8
374x3 @9
385x3 @9
358x3x2 @8
358x3 @9

Front Squat:
235x6x3 @8
235x6x2 @9

Inverted Row from Rings:
BWxAMAPx3

Sledge;
12lbx100 swings (50L+50R)


I guess anyday where you double your 1RM is a good day. I was kicking myself in the ass for not doing 450x2, I had another 5-10 pounds in me. The belt was throwing my form off a little, all this time without it made me a little rusty. SLDL where a bitch, I was exhausted from squatting.

 

[enright3060]

When are you going to put new 1rm squat PR?

Nice lifting.

 

[ThinkGreen]

Very nice squatting

 

[Donut62]

When are you going to put new 1rm squat PR?

Nice lifting.

On a rainy day, haha. I will probably try for a max single at the end of this block, so in two weeks.

 

[enright3060]

On a rainy day, haha. I will probably try for a max single at the end of this block, so in two weeks.

What do you want to hit - 475? Since your deadlift keeps going up, I think your squat is also going up.

I'm going to try for a new squat PR next Saturday.

 

[Donut62]

Maybe something like that. We will see. I don't like to throw out numbers beforehand unless I know for sure I can hit them. I will find at least an approximate 1rm for bench, squat, and deadlift in this block. Then I will take a deload week, and am working on a 16 week cycle for my meet in November after that using those numbers.

 

[enright3060]

Maybe something like that. We will see. I don't like to throw out numbers beforehand unless I know for sure I can hit them. I will find at least an approximate 1rm for bench, squat, and deadlift in this block. Then I will take a deload week, and am working on a 16 week cycle for my meet in November after that using those numbers.

You should get a decent PR on the squat since you have not tested it since your meet (correct?). Given your deadlift has went up 20+ pounds since then, I assume your squat has also.


I need to put up some PRs soon. I haven't tried for any since the meet in April. My training has been kinda of shitty since then.

 

[Donut62]

I preordered this book today:

The Purposeful Primitive - From Fat and Flaccid to Lean and Powerful - Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change - By Marty Gallagher

It looks pretty interesting. It's full of old timey powerlifting, strongman, and bodybuilding routines and nutrition information. I've always enjoyed Gallagher's articles, and he did train Ed Coan and Kirk Karwoski, suffice to say he knows some things.

 

[Merrill]

Nice. I expect a full review.

 

[enright3060]

Nice. I expect a full review.

Did you finish EC's book? What did you think?

 

[enright3060]

Nice. I expect a full review.

Did you finish EC's book? What did you think?

 

[Donut62]

Did you read it Enright? A trainer at the gym was talking about it and he said it wasn't great. The trainer is a weenie though.

 

[enright3060]

Did you read it Enright? A trainer at the gym was talking about it and he said it wasn't great. The trainer is a weenie though.

Yes - Cressey's book was pretty bad. I was expecting a lot better from him.

The book contains very little substance either on why you should do X or explanation how to do X. Actually - it has as much substance as a Men Health article on lifting. For example, although EC has several long articles on how to DL, he tells you how to DL in about 30-40 words in his book (he explains a sumo DL in a sentence). He has a "cookie cutter" strength routine, but no information on who the routine would be good for. Is it for a noob? Would it work for an intermediate lifter? He never really explains why he rotates certain exercise either.

 

[liquid!]

Awesome squattin'.........................for me to poop on!

 

[Ascendant]

Aww, liquid: always something intelligent to say.

 

[Donut62]

Week 4 - Intensity - High Stress

6/23/08 - Monday - Upper 1

Weight: 227

Pause Bench (7%):
285x1 @7
305x1 @8
325x1 @9,5
330x1 @10 (+15 PR)
290x2x2 @9
290x2 @10

Floor Press (7%):
225x3 @8
245x3 @8
255x3 @9
260x3 @9
250x3 @9
240x3 @8
240x3 @9

Seated DB Military:
65'sx8x5 @ 8,8,8,10,9

Cable Row:
160x6x4
120x20

Seated DB Clean:
25'sx12x3

Hammer Curl:
bunch

CII Rower:
500m in 1:39.0 (3.7 second PR)

I rool at bench lately. My arch has gotten a lot better which is probably a huge part of it. Also I am fat as hell. 330 really didn't feel that hard, it felt easier than 325. I might try 335 by the end of this block, but 330 is adequate enough to know how much I need to improve if I want to bench 350 in November. If things keep going the way they are it's the lift I will have to worry least about hitting my goals.

 

[XTrainer]

Nice.

How big are you, anyway?