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I did and I had a witty remark all ready to go for the music again, but forgot to post it cos I was at work!!

They looked good to me dude.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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That killed me!

You have a strong will, Pitysister

it was arch enemy this time....a few minutes alone with angela and you would be converted


thanks slayer...i think my next fabrication will include a paper clip, a rubber band, and some chewing gum.

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Still doing the 3 day Pity? You're really doing quite well in regards to your structuring. Every workout just think, "What can I do today that will increase my squat?"

RE: Goodmornings

You're too slow doing them. Being strong = being fast. The negative is fine since GM's is tough, but you need to snap the weight up as fast and hard as possible. If you're doing an arched back, you need to really get that arch more. If it's bentover, round the back a little more. Also, bar placement should be lower if possible to give you a better center of gravity. During your DE days, add in some shrugging to get those traps bigger. Remember that when squatting, the further back the bar is, the better.. And I said BACK, not DOWN! -> That's important.

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i'm actually doing the 4 day...since usually one of my de workouts takes very little time...my big worry was using whey 4 days a week...so i just said f it...don't take whey on one of my de days and just eat pretty much immediately afterwards.

i might start working in two days off after the 4 days...just for a little more rest. my shoulder girdle is definitely feeling it

thanks for the tips on the gm's...i'll probably have to lower the weight a bit

on the bentovers...round back on the way down...straight on the way up? wish i could find a good video of those.

8/2/08

de lower:

speed squats - 90, 10 x 2...45 sec rest...

speed deads - 145, 8 x 1....20 sec rest...

db rows - 55's, 3 x 8

bw chinups - 2 x 12

barbell shrugs - 120, 2 x 10
db shrugs - 40's, 2 x 10

hip extensions - 10 pounds, 2 x 13...static, 1 x 1:15


really sat back on the box for squats...weird doing them in the morning...i was a little stiff even after warmups..i'm used to doing them after a full day of being up and at 'em speed deads were fun.

threw in some shrugs to see where i was at weight wise...probably split them up next week...db's on one de day, barbell on the other.

1:15 static = burnnnnnnnnnnnnnnnnn. back always feels good after these.

8/3/08

gpp: 60 pounds, 13 minutes....alot nicer doing this in the morning when it's not 90 degrees.

I'd go ahead and add weigth to those static hip extensions. Probably no use in doing too much more time than that.

werd up

8/4/08

me bench:


bench - 190, 3 x 2....170 x 5

dips - 45 x 5, 47.5 x 5, 50 x 5 x 2

jm press - 40, 2 x 10

seated db cleans - 30's, 2 x 9

prone trap raise - 7.5, 2 x 15....5 pounds...15 second static holds x 2.

bulgarian squats - 70 x 5, 75 x 5, 80 x 5

anti rotate barbell - 25 pounds, 2 x 10
captain's chair - 2 x 15



bench felt good...not terribly slow.....50 pounds was the most i'd ever dipped. jm press was interesting. prone trap static holds felt awesome..really hit the upper back.

hit some bulgarians because my knees have been kinda angry. anti rotate barbell was f'ing tough. hard to find a time to breathe. done in fifty minutes...loved it