Whiskey, War, Suicide, and Guns

405 Squat:
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425 Squat:
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True ATG squats, 405 was perfect - great job Donut.
 
Thats a hell of a workout!

I may be a horrible squatter, but I know good squat when I see one. You bastard.

*jealous*
 
Thank you all. The 425 was kind of shitty, because I had the bar slightly off center on my back and it was trying to tip me over to the left the whole way up. I recovered but slowed down quite a bit.

ZeroCrew1984 said:
couldnt squat past old zero eh?
Click to expand...

No, :(. I don't weight 330 either :)
 
Both of the squats looked good. If you can put up that much DL volume after ME squats you should get to 545 in no time.

I need to get to 198, which is more than enough for 5'7". I am also putting up 500 in late Feb/early March (I'll start with 405 on the SSB Monday).

What are your thoughts on squat shoes vs CTs? I squat in Chucks and I&#8217;m thinking about getting a good pair of lifting shoes. Any recommendations?
 
I'll give them a try. I don't have a very wide stance with my squat. It is pretty in line with Rippetoe's "athletic squat."
 
Donut62 said:
Thank you all. The 425 was kind of shitty, because I had the bar slightly off center on my back and it was trying to tip me over to the left the whole way up. I recovered but slowed down quite a bit.



No, :(. I don't weight 330 either :)
Click to expand...

hah! ummmm you wore knee sleeves! :icon_twis
 
I really had three Metal Black wraps on under the sleeves, and a pair of briefs under my shorts.
 
1/13/08 - Sunday - Recovery Workout

30 min treadmill 2% incline 4mph

2x20x50 DB Bench
5 pullups, 5 chinups
2x20x135 RDL
 
1/14/08 - Monday - Push

2 Board:
warm up weights, completely forget
1x255
1x275
1x305
1x305
1x305
7x225 (regular bench)

I have nothing today.

Incline Bench:
5x205
5x205
5x205
5x205

BB Row (strict):
5x185
5x185
5x185
5x185
5x185
7x225 (sloppy)

Dips:
20xBW
20xBW

Rear Delt Raise:
15x20's
15x20's
15x20's

Pretty meh today. CNS definetely toasted from Saturday. I'll probably just fuck around and not push it too hard for the next 2 weeks, then I'll be starting the Sheiko cycle.
 
Good job donut. Really makes me want to get my strength back up. However, I have a slightly different focus right now.
 
1/16/08 - Wednesday - What Overtraining Feels Like

Overhead Squat:
15xbar
15xbar
95x12
95x12
95x9 (lost it forward)

Power Clean:
135x2
155x2
185x2
185x2
185x2
185x2
185x2
185x2

Fuck me. This got terrible towards the end, and I had a massive lower back pump and a generally shitty attitude.

RDL:
225x8
275x8
295x8
295x8

Pinky Deadlift:
1x45
1x95
1x105

Ouch.

SOHP:
4x135
4x155
4x165
4x165
4x155

Neutral Grip Pullup:
6xBW
7xBW
7xBW

This session doesn't look terrible on paper, but it was fucking hell. I felt terrible, everything felt heavy, I couldn't grip for shit in the RDL and had to use straps, and I had a horrible lower back pump the whole time. Looking back at my logs, it's been 8 weeks straight I've spent with a near maximal load on my spine at least once a week. I need a fucking break. I'll take the rest of the week off so I'm rested before starting Sheiko.
 
My advice on over-training is not to back off until you feel like your going to die.



Actually, even on the WSB, I find it hard to properly pace myself. When I feel good, I push hard for PRs and do work loads with a lot of volume. I need to work backing off every fourth week and after a big PR.
 
enright3060 said:
My advice on over-training is not to back off until you feel like your going to die.



Actually, even on the WSB, I find it hard to properly pace myself. When I feel good, I push hard for PRs and do work loads with a lot of volume. I need to work backing off every fourth week and after a big PR.
Click to expand...

Yeah I hear you. It's hard to tell your brain that when you are making progress though. I suppose after a severe injury we might learn.
 
1/18/08 - Friday - Whatever Day

Bench:
warm up shit
135x5
185x5
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Sumo DL:
135x5
225x5
315x3
405x1
455x1
455x1 (PR)

These were kind of fun. Weird, the first 3" is hell on earth but once past that point it feels like I could clean it to my shoulders. I might include these for higher reps as an assitance exercise at some point because it absolutely crushed my hams and glutes.

DB Row:
8x100
8x100
8x100

DB Flyes:
3x12x20's

Rear Delt Fly:
3x12x20's

Next week I rest, next Sunday I start Sheiko #37 *says prayers*
 
Good luck with Sheiko.

At some point, I'm going to have to think about switching to sumo or semi-sumo. I think my body type is better suited for it.

Thanks for the Bob Sapp tip. It is pretty motivating.
 
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