Whiskey, War, Suicide, and Guns

[Donut62]

haha yeah that was crazy. 50lb PR on squats FTW

You've changed man, you've changed....*misses zit popping fat Zero*

 

[Donut62]

6/13/08 - Friday - Upper 2

Reverse Light Band Bench (7%):
275x4 @7
285x4 @7
295x4 @8
305x4 @8
315x4x2 @9
290x4 @8
290x4 @9 (26.5 min)

Incline Bench (7%):
225x3x4 @8
225x3x3 @9
225x3 @9.5 (24.5 min)

Tate Press:
45'sx10,10,10,10,8

KB Row:
Worked up to 48kgx12

Mini-Band Pull Apart:
5x15ish (did these between sets of Tate press)

DB Curl:
40'sxwhatever

Concept II Rower:
500m in 2:00.5 (I'm fat)

/high stress week. I feel like a train ran over me. I'm going to sleep well tonight. Indicators were up on the reverse band bench and incline, so despite being a little tore up things are still getting stronger.

 

[Donut62]

Tommorrow is also USAPL Nationals which I am excited to see results and video from. Siders and Truchscherer are sure to put on freak shows, and Hooper vs Ricks at 181 will be tightly contested. WAR AMERICA!

 

[ghostwipe]

Any chance it'll be on cable or something?

 

[Donut62]

Any chance it'll be on cable or something?

Not that I am aware, but results will be on Powerlifting Watch | ~ Keeping an Eye on the Powerlifting Scene ~ and videos will be up on youtube I'm sure.

 

[XTrainer]

Nice work, hater.

 

[Donut62]

6/15/08 - Sunday - Lower 1

Raw Squat (5%):
345x3 @8
365x3 @8
375x3 @9
380x3 @9
360x3 @8
360x3 @9 (24min)

SLDL (5%):
330x5 @8
341x5 @8
352x5 @8
363x5 @9
347x5 @9 (21 min)

Front Squat:
230x6 @7.5
230x6x3 @8

Ab Wheel:
BWx15x3

Sledge Swings:
12lbx100

CII Rower:
500m in 1:42.7, damper 7


Decent day today. I got all Zerocrew and busted out the camera. The 380 felt a little slow but the strength was there and I could have ground out another. This is the most weight I have ever handled without a belt. My raw squat max is projecting around a 450 right now, so when I throw the belt on for my intensity block starting next week I would like to hit a 475 for a 30 pound PR. I typically get at least 5% out of the godzilla hide. SLDL were a little ugly because my core was so fatigued from squatting, but whatever. I bumped the weight up 5 pounds on front squats but they still felt pretty easy. Now that I know what I am doing on the rower, I cranked up the damper and hit an 18 second PR, lol.

 

[enright3060]

nice lifting, douche.

 

[vince89]

Set the rower to 10 you pussy.

 

[Donut62]

Set the rower to 10 you pussy.

It's the like the gearing on a bicycle, just because the level is higher does not mean you do more work. You have to play around and find the optimal setting. Putting it on the easiest setting would be a harder workout cardio wise because you wouldn't get anywhere with each stroke.

 

[enright3060]

It's the like the gearing on a bicycle, just because the level is higher does not mean you do more work. You have to play around and find the optimal setting.

Pussy - you should have all your RTS @ 10 too.

 

[Donut62]

Pussy - you should have all your RTS @ 10 too.

Yeah, that worked out well for you.

 

[enright3060]

Yeah, that worked out well for you.

The squat @ 380 looked a bit more like 9.55555. (Donut's on teh gear).

You did a good job keeping your form on the last set.

 

[takeahnase]

6/15/08 - Sunday - Lower 1

Raw Squat (5%):
345x3 @8
365x3 @8
375x3 @9
380x3 @9
360x3 @8
360x3 @9 (24min)

What does the percentage mean? Your log is harder to follow than a differential topology class.

 

[enright3060]

What does the percentage mean? Your log is harder to follow than a differential topology class.

He is trying to be all smart and shit.

10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-5 reps left.
7- Weight moves quickly when maximal force is applied to the weight.

 

[ThinkGreen]

What does the percentage mean?

 

[takeahnase]

I figured that out. But now he has percentages beside the exercise:

Raw Squat (5%)

SLDL (5%)

 

[Donut62]

What does the percentage mean? Your log is harder to follow than a differential topology class.

The % is a fatigue number. In other words, my goal is to work up to where my strength drops of 5% and call it a day. Since my highest set was a 380x3 @9, hitting a 360x3 @9 would be a 5% drop. It's just a rough approximation, nothing precise. I've been using them the past 3 weeks, but haven't written them here because I figure it would confuse the hell out of everyone.

 

[takeahnase]

 

[graedy]

It's the like the gearing on a bicycle, just because the level is higher does not mean you do more work. You have to play around and find the optimal setting. Putting it on the easiest setting would be a harder workout cardio wise because you wouldn't get anywhere with each stroke.

Absolutelly right. On the newer CII's you have an option that is called dragfactor which gives you an exact idea about how high the resistance is. Because the numbers 1-10 are not very exact as the temperature of the air and other factors play a role aswell.
Your dragfactor should be put at something between 110 and 160. Which is a very broad spectrum. Being strong doesn'T necessarily mean that you should use a very high resistance.
Jan told me that Rob Waddell who is a bullstrong rower does his tests on the CII at 110 which is about a 4-5 (depending on the factors like temperature etc. like described before) and thus very low. But it all about poweroutput and so the speed of the pull and the frequency of pulls is important aswell. You should aim for about 35-42 strokes per minute.
Strat playing arround.