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09-08-2008, 12:03 PM
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#42 (permalink) |
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Senior Member
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A quick prologue before I write the squat report from week 4. I worked on my form, got some great advice and it has improved. I'll try to get up today's vids plus last weeks, there is a big improvement. I'm driving my knees out more, sitting back better, and keeping my back straight and not falling on the box. I got my vid of my 315 triple, and my 385 single off the higher stack. Now on to the bad news. I did about 80 sets today because I tried out the canvas squatter. HOLY RAT FUCK!! DBC you didn't tell me it was going to kill me. That suit is a lot stronger than I am right now. I can't keep my form and squat to a 20" box with it. Back falls forward, I'm wably, all over the fucking place, I can't keep form at all. I had to dump my first singe with it, then tried moving up box height and couldn't do it man. I just can't justify trying to learn this thing right now, I'm just not strong enough and my form is too bad. I'm going to be using my single ply Titan centurion with my 2 ply briefs, when I got in them I felt much better. I had more pop then before, but I wasn't dying. So that's the new plan. As well, I'm going to be keeping with the weight I'm using right now and hitting form hard. I have to step back and realize my form is shit, and if I try to go up in weight, I'm only going to reinforce bad habits and hurt myself. So I'm going to continue going off the box, working up to 385, and working my box down to parallel with suit bottoms on for the next 3 week. I'll work my height down, then by week 7 i'll take 405 off the parallel box for 3 singles with good form, then week 8 I'll go with no box and see what I got, week 8 I'll hit some triples with my opener, then we'll go see what I can get. Its going to be a long road, but I think this plan is smarter.
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-08-2008, 12:07 PM
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#43 (permalink) |
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Senior Member
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9/8/08
Box Squat - Week 4 - 15 3/4" Box 225x3 275x3 315x3 335x3 365x3 385x3 brief bottoms 415x0 shitty add 2 inches to box 385x1 shitty 385x1 shitty switch suit bottoms 385x1 much better drop height an inch 385x1 easy, form stayed true F. Lunges 165x4x4 Neck 85x4x12 DB Swings 65x3x5-5-5 Oblique 85x4x12 took an hour to squat. Supersetted all my ass. exercises. Thought I was gonna puke. Gotta change shirts before I come back to work. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-08-2008, 08:05 PM
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#44 (permalink) |
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Senior Member
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PM
Bike - 1.5 M in 5 Min Mobility - Lots of it Stretching - Static Back to work. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-09-2008, 11:26 AM
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#45 (permalink) |
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Senior Member
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9/9/08
Bench Ass. Military 185x3x10 Plate Raise 55x4x10 Standing Face Pulls 135x3x12 150x1x12 Pressdowns 120x4x12 Cross Body Triceps Extensions 30x4x12 |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-09-2008, 11:28 AM
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#46 (permalink) |
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Senior Member
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Walk-On Football Workout (this actually made two guys fall out and quit the program, and three more puke)
Plate Squat superset w/ Plate Press Crunch 3x20 each Plate Swings superset w/ Pushups 2x20 each 1x15 each 50 yard Ladder (stride 50, sprint back, stride 45, sprint back, etc. all the way to the 5 and back) 30 seconds rest for the first 5, 20 seconds rest for the second 5. Made them rerun 4 of them because I'm a dick and I didn't like their effort. Jog 300 M up a hill and back down. That was it, total time was about 40 mins. These clowns are such pussies. I'm seriously going to make sure only the really committed make it out alive. That little plate circuit was more than most could take. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-09-2008, 07:00 PM
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#48 (permalink) |
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Senior Member
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They were weak...actually all of them are, I've been given the green light to be Gunny Hartman and make them all quit, so I'm doing that. Today was a warm up though. One guy was in the middle of the Ladder and quit, he got back to the finish line and kept on running on up the stairs and out the door. Didn't even say bye. Funny.
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-10-2008, 01:28 AM
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#49 (permalink) | |
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Senior Member
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Quote:
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09-10-2008, 08:14 AM
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#50 (permalink) |
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Senior Member
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Dan...that would be sweet if you did make it my way sometime. Although I wouldn't suggest vacationing in San Angelo, Texas...not a lot to do here. I get a lot of ideas for workout stuff from watching fight training footage, because it is the same metabolic system.
Also, we just got like 3 kids from Australia (Melbourne I think) on the baseball team here. Thanks to you I can understand them when they speak! They're all three hilarious guys too. They found out we have a rugby team here and got all kinds of excited, then I told them it would be their ass if they went out and fucked around with them and hurt their shoulder, 'You'll be on the first flight back down under if coach brooks catches you out there playing rugby.' Funny shit, I get called mate like 3 times a day now. I've even started talking like them, been told I have a decent fake accent too. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-10-2008, 11:00 AM
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#51 (permalink) |
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Senior Member
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9/10/08
GPP - Treadmill, Incline/Joggin/Running Intervals Abs Standing Cable Pulldown 120x3x12 Seated Cable Pulldown 165x3x12 Woodchops 110x3x12 Roman Chair 25 on my forehead x3x12 Decline Twisting Pressdown 25x3x12 - These suck. I can't believe I make people do these...I'm a dick. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-11-2008, 11:40 AM
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#52 (permalink) |
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Senior Member
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9/11/08
Deadlift Day Pin Pulls from below the knee All sets with 90# Chain barx5 135x3 225x3 315x3 365x3 385x3 405x1 455x1 - Plenty left in the tank, but I didn't want to push it too hard today, leave a little for next time. 4 Count GHR 3x12 Back Extensions w/ Oly bar 45x3x12 SLDL on plates 315x3x4 - easy this time Seated Box Jump 6x3 Good day today, really worked my erectors in my back. Pin pull with the chains was new to me, so I didn't go balls out. 455 plus the chain was a good heavy single, but I have room to move up on them, I think they should really help my mid range and lockout. All my ass. work went well, back stuff was good, SLDL was cake today, gonna move up on those next time. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-11-2008, 11:45 AM
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#53 (permalink) |
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Senior Member
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Walk-on workout today. We lost about 4 guys tuesday, I'm trying to keep that rate of attrition up.
Plate Squat 3x20 superset with Plate Press Crunch 3x20 Plate Swings 3x20 superset with Pushups 3x20 Plate Squat (pause @ bottom not top this time) 3x10 Burpees 3x10 Took 20 mins to get that done. Then 10 40s on the Hill (7% incline) sprint up, jog down 5 40s going backwards up the hill, jog down 2x220 yard sprints Total time on the field, 30 mins. 2 more pukers, pretty sure I ran off a few more. I'll put them through one more week of this before I have to really turn up the heat. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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09-12-2008, 12:17 PM
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#54 (permalink) |
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Senior Member
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9/12/08
Bench Rotator Cuff/Band PA to warm up 135x3 225x3 315x3 add shirt & 2 board 335x3 365x3 385x3 405x3 425x3 445x3 take my single 405x1 - smoked it off the chest. Got it to touch, long pause, then threw it up, speeding up the whole way. I feel awesome right now. 275x10 down set Chaos Bench - Pinkies on Ring 135+35s on mini bands x 6 135+45s on mini bands x2x6 Suspended Push Ups BWx3x20 Pullups 100 total, different grips, under 5 mins to do all of them. My arms are on fire. I repped 35 to start with, from there on out it was sets of 10 and 5 MAX. Shrugs 245x3x20 I have T-Rex arms right now. This is horrible. My arms are dead all over. I have a nice pump as the bodybuilders would say. I measured the Bis at 18 1/4 today, forearms at 14 even. 445 on 2 board is more than I had planned for, but they all moved well, and locked out good. I've been having a problem getting my set up far enough from the rack and hitting it on lockout. I corrected that problem my last set and killed the 445. 405 is becoming a joke. I am getting good at touching with it, and even after all that bench it still felt light. Things are looking up. Next week I'll take a break from the shirt and do some rev. band press. Maybe use the average bands and try to beast like 500 or something. All in all, another week of progress. Squat form is getting better, I'm learning my gear, and I'm pushing heavier weight. |
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__________________
And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger |
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