what up fellas. i been missing in action but im back. i wont be able to post as much because they got the net runing al slow at my job, but im back tho

welcome back friend :)

Tuesday Jan 13th/2008

Weight: 189.0lb Back to here again....My weight fluctutes alot lately.


Anderson Squats
bar x 6
135lb x 4
185lb x 2
205lb x 1
225lb x 1
235lb x 1 (10lb PR)
215lb 3x1

Pretty happy with this result. I think its time for a lower deload though.


Step Ups
bw x 5 (each leg)
25lb x 5
80lb 4x10

By the end of this I was begging for mercy and panting like a dog.

Bar Rollouts (from knees)
bw 4x10

These are alot harder if you don't fully let your weight down at the end.

Thougths

Lower body needs a deload. My muscles are starting to ache a little and I think they just need a little break.

IW

nice pr. enjoy the deload :)

Thanks, I think I'm going to keep going on upper but deload the lower. I've just been going heavy on lower a little too frequently. I suppose its also been around 6 weeks since my last one so its time.

IW

Thursday Jan 15th/2008

Floor Press
bar x 8
135lb x 5
185lb x 3
205lb x 1
225lb 5x1
235lb x 0 (sloppy form)
225lb 2x1

We set it up a little different this time so it was less like a pin press and more of a floor press. Down off the rack and the weight goes onto the triceps at the bottom. Much better. However I did notice that my ass comes off the floor when I do this. My power goes up considerably when I let it come up. What are your thoughts on this>?


Seated DB Clean and Press
20lb x 10
22.5lb x 10
25lb x 10
27.5lb x 10

These actually got tough towards the end. Good exercise for the shoulders though.


Pull Ups
bw x 6,5,4,3

My pull-ups are poo right now.


Thougths

Well my gf says I'm getting leaner and I feel a little leaner so thats a good sign. The second row of abs *just* peaks out every now and again. I dont' feel like I'm losing much power, if any, so thats also pretty sweet. So far the TCD is pretty good other than all my friends going "Bacon and MAYO?! OMG whats wrong with you? Thats so weird!" You have no idea how many times I've heard that. Bah.

IW

I don't think it defeats the purpose of the lift if your ass comes off the floor. However, it wouldn't be a good idea to raise so high that you would gain more of an advantage than you would have on a normal bench press. You would lose some carryover to bench press. Those are my thoughts anyway. Someone else might have a different take.

What are you weighing now?

I didn't weigh today but I'm thinkin around 188 or 189.

I agree with what you said about bench. I was just having trouble with floor press because my feet are so high up (relative to bench) that its hard to get used to. I just want to drive my feet into the floor and then welll.... my ass comes up.

IW

You know what makes floor presses harder is if you keep your legs straight.

But if you do bend to drive your feet into the floor ( which is fine ) and you find your ass coming up , just stop and think about it for a bit. I think it becomes more of a mental thing at that point.

Sunday Jan 18th/2009


DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 4
-90kg 8x2

Wow, I was finding it really tough to get any "pop" out of these off the floor. Speed was not the greatest. I think I found the weak point of my DL.

Back Extensions
bw x 5
bw + 25lb x 10
bw + 35lb 3x10

These stretched my hamstrings more than anything. Its also a weird feeling to have a pump in your low back. lol

Oblique Flexion/Stability Supersetted
4xAMAP

I was kind of improvising these exercises but they worked out pretty. I used a decline bench and held my torso in a crunch position off the bench. With a 25lb plate held just away from my chest I rotated through my core side to side. Do these have a name?

For the stability exercise I held my self in the same position but I pass a 10lb plate out side to side at arms length while my torso stayed steady.

Thoughts

Well my TCD is going pretty well. I'm definately lookin leaner in the mirror but I didn't weigh myself because it was a carb day. I'll weigh on tuesday or thursday and we'll see where I'm at.

IW