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F = m.a.
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11-21-2008, 03:44 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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I'll run some ideas by you a little while later.
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11-22-2008, 07:41 AM
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Rank: Middleweight
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Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
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wow man you have come a long way.. good job. and I'm impressed by your form.
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11-22-2008, 03:43 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Thanks for the kind words, Dave.
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11-22-2008, 03:43 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 2
Press Day
Beginning Thoughts:
I finally got a good night's sleep last night Workout:
Speed Pin Presses:
@ 50% = 90 lbs x 3 reps x 8 sets
Heavy Pin Presses:
135 lbs x 5 reps
155 lbs x 3 reps
175 lbs x 1 rep
Weighted Chin-ups:
BW +20 lbs x 2 reps x 4 sets
BW +20 lbs x 4 reps x 2 sets
Close Grip Bench Press:
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps
165 lbs x 5 reps
145 lbs x 5 reps
Glute Ham Raises:
5 reps x 5 sets
Reverse Lunges with Front Foot Elevated:
35 lbs x 6 reps x 2 sets Videos:
A bunch of different clips:
Overall Impression:
I hope everyone had a good Friday night!
I saw Role Models and it was an awesome movie!
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11-22-2008, 04:02 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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you forgot tri extensions.
;)
good stuff man.
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11-22-2008, 04:03 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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LOL....thanks man.
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11-24-2008, 10:04 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 2
Squat Day
Beginning Thoughts:
I had a 20 minute presentation (solo) and two History Quizzes today. So you can imagine I got very little sleep last night. And today was tiring as hell too. Workout:
Speed Squats:
@52% = 185 lbs x 2 reps x 5 sets
Heavy Squat Singles:
295 lbs x 3 reps x 3 sets
315 lbs x 1 rep x 1 set
275 lbs x 5 reps x 1 set
Rack Deadlifts:
335 lbs x 5 reps x 2 sets
185 lbs x 7 reps x 1 sets
Good Mornings:
115 lbs x 6 reps x 3 sets
Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 7 reps x 3 sets
Facepulls:
80 lbs x 15 reps x 3 sets
Pallof Press:
25 lbs x 15 reps x 3 sets Videos:
Squats:
Overall Impression:
I went really hard this workout. The 315 squat just flew up. It did not feel very heavy and on the descent I concentrated on using my hips and ass. I think this was a pretty good session.
I am leaving for Dallas on Wednesday. Tomorrow (Tuesday) I will do my Extra Workout of this week. From the 26th of November to the 4th of December my workouts are going to be pretty random. I will label all these interim workouts as "Extra Workouts". So my next Deadlift Day (which culminates each week) is scheduled for the 5th.
I hope everyone is having a good week
Cheers!
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11-25-2008, 05:07 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You squat 315 like its baby weight. Very strong my friend.
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11-25-2008, 05:13 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by iron_worker
You squat 315 like its baby weight. Very strong my friend.
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You know, I was thinking about this the other day. I haven't done back squats in over 2-3 months. The last time I did them was when I was on Cressey's program. BUT, I have been working hard on my front squats consistently so I think that is keeping my body remembering my motor patterns.
I also believe that because I have been focusing on OH Squats and Good Mornings they are paying high dividends. I think my next big step is to strengthen my core. I need core to be strong to handle this sort of weight. I just bought an ab-roller from Amazon for $16 which will come in next week sometime. I am looking forward to dedicating some time to strengthening my core.
Thanks for dropping by, bro.
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11-25-2008, 05:22 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Like I-dub said, you're looking strong. My mom, who is so arthritic that she can barely bend over or open a loose jar lid, bought an ab roller a couple of months ago. No way she will ever be able to use it, so I'm going to take hers. That's very cool that you haven't been doing back squats, but the carryover from your other lifts is so good. I'm sure front squats have been beneficial for your core. I feel the same way about strengthening my core. Good stuff...I like reading your journal. It keeps me on track with my own training.
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