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08-18-2008, 12:51 PM
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#1 (permalink) |
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Senior Member
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CoachK's New Log
Here is the log working up to the Texas Cup on November 1st. Starting off this week I realized two things. One-I'm stronger than in April, Two-My form is shit.
8-18-08 Box Squat 14" Inzer Predators 225x3 275x3 315x3 PR by 15 325x3 PR by 25 335x3 PR by 35 Lunges 165x4x4 GoodMornings 185x3x5 Neck 85x4x12 Oblique 85x4x12 Leg Extensions 135x12 150x12 165x12 Ok here are my issues. 1. I can't sit back on box squat. 2. When I wear my lever belt it pushes all the air out of my chest when I sit on the box and causes me to miss the lift 3. I can't keep me back straight when I sit. other than that I'm fine...I did PR by 35 lbs, and my box squat height is 2 inches lower than it has been. Before I was doing 16" and thinking I was doing great, then I watched a video of myself and realized I was WAY too fucking high, so 14" it is. If I can get the vid of 335 up I'll post it to get advice. The 335 was the best set too (I actually sat back and kept my back somewhat straight), I could have maybe got 350 doing it right, but I shut it down. I'm on the right track, I just have to learn this new lifting gear over the next 9 weeks. |
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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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08-18-2008, 02:58 PM
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#2 (permalink) |
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Senior Member
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[quote=CoachK;614682]
Ok here are my issues. 1. I can't sit back on box squat. 2. When I wear my lever belt it pushes all the air out of my chest when I sit on the box and causes me to miss the lift 3. I can't keep me back straight when I sit. 1. Cant's a pretty harsh word bro. Is this maybe a trust issue? Or a gear issue? 2. I've never used a lever belt. Are they adjustable? If so, try to loosen it a notch so you are pushing into it rather than it pushing into you. I know that's kinda vague but I think you know better than me what I'm trying to say 3. i have nothing. Sorry |
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__________________
Ac her forp fugelas singao gylleo graeghama |
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08-18-2008, 03:12 PM
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#3 (permalink) |
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Senior Member
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It's a trust issue more than anything, that and this is new gear I'm trying out and it's not the most forgiving shit I've ever used. My last set felt much better, I know I'll get there, it's just going to take practice.
I think you're right and I should loosen it. I'm used to my belt being at the max as far as tightness goes, but when I got down with 325 my belt crushed my lower ribcage and I was suffocating at the bottom of the lift...not fun. I dumped it, then got on my tapered belt and knocked out an easy triple. Yeah, 3 is a bitch. Watching film on myself is depressing. I look retarded and I want to kick myself in the balls...just another great learning experience. Oh well. I'll do my usual PM shit after I get football worked out this afternoon. I have two exciting notes from this morning. 1. AC-A, my favorite thrower at Angelo State has bulked up to a svelte 273. Apparently if you bust your ass lifting all summer long, and work at CiCi's Pizza buffet, you will gain weight and become explosive. 2. Laura Lopez ripped off 120 for an easy double on hang clean after squatting 225 extra deep for a big PR. She is more explosive and stronger than ever. Ohhh well, back to the weight room. I need to make some football freshman puke. |
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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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08-19-2008, 11:02 AM
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#4 (permalink) |
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Senior Member
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Got some advice on my Box Squats...I'm going to try it again next week. Honestly with a night to sleep on it I'm not pissed anymore. I knew it was going to take time to get used to the new gear and whatnot. Thanks for helping me out DBC on the technique advice. I appreciate it man. Today was much more fruitful.
8-19-08 Rotator Cuff/Band Pull A Parts Bench WUs 135x3 225x3 275x3 Add Shirt Add 3 Board Add 90# Chain 315x3 335x3 365x3 405x3 425x3 425x3 needed help at the top of the last rep, I was gassed Strip the Chain and the 3 Boards 405x0 Didn't touch, not even close, smoked it though... this shirt has gotten smaller or I've gotten larger. Off chest, no shirt 275x8 Close Grip Rug Press 225x2x6 275x6 DB Bench 110x3x12 Prone Chest Supported Row 185x3x12 super set with Shrugs 185x3x20 w/ 20s hold after each set |
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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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08-19-2008, 08:07 PM
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#5 (permalink) |
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Senior Member
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PM Workout
6 Min Intervals on Bike Stretching-Static variety Mobility-Lots of swings, step overs, kicking, lunging, etc. Crunchesx100 Two days down, feeling good about things. |
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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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08-20-2008, 09:59 AM
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#6 (permalink) |
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Senior Member
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8/20/08
Cardio-20 Mins Intervals on Bike and Treadmill Abs Standing pulldowns 120x3x12 Seated Ab Pulldowns 165x3x12 MB Twist Throw 12x3x16 One Arm Bar Twist 10x3x12 WT Toe Touchers 45x3x20 DUN. I have a meeting with the coaching staff at 11:15 today, I need to channel the spirit of Gunnery Sgt. Hartman. |
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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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08-20-2008, 11:53 PM
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#9 (permalink) | |
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Senior Member
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Quote:
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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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08-20-2008, 11:54 PM
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#10 (permalink) | |
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Senior Member
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Quote:
Thanks for the bench comment. I hope it will work out, I think this plan is perfect. I've gained about a 1/2" on my chest/shoulders since that last meet, that 425 + chains felt great. I'm pumped to get down to the real training now. |
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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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08-21-2008, 11:05 AM
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#11 (permalink) |
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Senior Member
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8-21-08
Deadlift 245x3 335x3 425x3 475x3 515x3 565x1 - right on track GHR Light Bands x3x8 Rev. Hypers Light Bands x3x12 Back Ext. w/ SSB 110x3x8 Partial Deads 385x3x5 |
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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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08-22-2008, 10:20 AM
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#13 (permalink) |
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Senior Member
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8-22-08
Bench Ass. Military 155x3x10 Plate Raise 55x3x12 Standing Face Pulls 135x4x12 Pressdowns 120x4x12 Cross Body Triceps Extensions 30x4x12 First week down. Some adjustments have been made to the squat, namely box height and form, bench is starting strong and looks good, deadlift is deadlift and I'll be good there I just don't need to try to be fancy and do what I've been doing there, and I really like the ass. day i've planned out for my Fridays. I'm ready to put the work in and see what happens on Nov. 1. |
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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 Last edited by CoachK; 08-22-2008 at 10:05 PM. |
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08-22-2008, 05:03 PM
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#14 (permalink) |
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Senior Member
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PM
Crunchesx100 Leg Swings, Step Overs, Roller Stretching 5 min Bike ride. |
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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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