Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery

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  1. Oh yes, and reverse grip bench as well. Definitely that. I'll be implementing those when I'm back.


  2. Jinxie knows his injuries and injuries take priority in PLing IMO so you're on the right track. I'm still learning prehab/rehab.

    Mind if I ask your teachers name?

    I had a Vikings player as a teachers assistant or something for a day in the 5th grade. (he may have just visited the school)
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  3. Quote Originally Posted by Sean1332 View Post
    Jinxie knows his injuries and injuries take priority in PLing IMO so you're on the right track. I'm still learning prehab/rehab.

    Mind if I ask your teachers name?

    I had a Vikings player as a teachers assistant or something for a day in the 5th grade. (he may have just visited the school)
    No doubt. Jinxie seems like he's had quite a few first hand experiences that he's had to deal with. Experience is the best teacher, it's unfortunate that it's also the biggest ass-hole teacher.

    Sure, I'll pm it to you.

  4. 5 minutes jump rope
    Rotator Cuff warm ups+exercises. Everything off of this right here. >>Shoulder Hurts? Start Here. | Eric Cressey | High Performance Training, Personal Training
    5 minutes stretching

    Squats
    135x12
    275x5
    315x5
    365x5

    Black Band Push Downs
    3x20

    Diamond Push Ups
    BWx10

    Military Push Ups
    BWx10

    5 minutes of jump rope
    10 minutes stretching
    Repeat RC work.
    100 crunches
    100 reverse crunches

    Again, easy work out (except for the squats). I'm not entirely sure why I took it easy on squats, but for the most part I feel fine. Back to lifting semi-heavy. I'm doing push ups here just to see dhow my shoulder is progressing. I didn't do anything yesterday because the weighted pull ups actually kind of hurt it. Not the actual movement so much because I really make sure that I pull my scapula together and pull from the elbows through the rear delts, I guess it was more just the dangling.

    Also, for those who are following and notice discrepancies from my previous work out posts, it's because I decide what I want to do before I go into the gym and then post it here before I go do it. Just in case you come back and wonder where the extra set or maybe less reps on an exercise is coming from.

  5. Hopefully the RC work is gonna help you out. No harm in you not going balls to the walls with squats today. Straight bar doesn't do a bum shoulder well. I've been using a Buffalo bar or SSB for comfort reasons.
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  6. T-15 days until my trip. I'm 9 lbs over my goal @ 249 lbs. Time for epic wrestling weight cut!

  7. Quote Originally Posted by ShutUpNdSkwat View Post
    T-15 days until my trip. I'm 9 lbs over my goal @ 249 lbs. Time for epic wrestling weight cut!
    You know what to do, homie!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. Possibly the worst workout I've had...I don't even want to think about how weak I'll be after this trip.

    Squat
    45x3
    135x3x3
    185x2x3
    225x3
    275x3
    315x3
    345x2
    365x1
    415x0

    So ****ing weak. This cutting weight stuff sucks. I haven't been doing it the right way insofar too. I will be dialing it in.

    Inverted Rows
    BWx2x15
    BWx10

    Yoga 20 minutes
    RC Exercises 5 minutes.

    Insanely pissed that I could do 365 lbs just a few days ago for reps and today it's come to a grinding halt.

  9. Feeling better today.

    10 minutes jump rope

    Cuban Press
    5x20
    15x20

    Rotator cuff warm ups and mobility work/stretches.

    Push Ups
    Reverse Black Bandx2x25
    BWx10 (pause go)

    Regular Grip Pull Ups
    25x6
    35x6
    45x5-1
    BWx12

    Lateral Raises
    20x2x25

    Band Push Downs
    Blackx3x20

    Band Pull Aparts
    Redx2x25

    My shoulder is feeling a lot better, but my body is feeling weak. Lack of food/sleep on top of an injury is a recipe for bad work outs. Looking forward for this cut to be over with. I stopped typing in my workouts and then doing them. What you see is what you get now.

  10. Squat:
    45x5
    135x2x5
    185x2x5
    225x3
    5-10 minutes stretching (felt good, went into working sets.)
    275x5
    315x5
    350x7-1 [Not 7 minus 1, did 7 reps and I felt something feel bad, racked it, checked on the problem, and then proceeded to do 1 more. 1 minute rest(?) inbetween reps, not bad.]

    Good Mornings: (Just learning the form on these exercises. I realized I wanted to wait to do these on monday)
    135x12
    155x10

    Back Flies:
    45x4x15

    EZ Bar Curls: (don't laugh)
    65x3x10

    Planks:
    BWx2x1:00

    Some more RC work and stretching later in the day.

  11. You got some great work going on in here man. Making me feel like a bitch. Then again, I also see you have 35 pounds and an inch on me.
    任重道远

  12. Yeah, I wouldn't count yourself out though. You're hella strong, Bud. Anybody who squats over 400 is A-Okay in my book haha.

  13. Easy easy easy work out.

    Warm Up:
    3x10 knee push ups

    Push Ups:
    BWx3x15
    Bwx8

    Band Pull Aparts:
    Redx4x25

    RC rehab work and a buncha stretches.

    Weigh in today!

  14. subbed. Lets do this man. Didnt read through your whole log, but whats more important? wrestling or PL? I coach middle school wrestling and the little bit that i had to get on the mat and wrestler this year, i could definitely tell I had been slacking on cardio since i started PLing

  15. Quote Originally Posted by James Fuller View Post
    subbed. Lets do this man. Didnt read through your whole log, but whats more important? wrestling or PL? I coach middle school wrestling and the little bit that i had to get on the mat and wrestler this year, i could definitely tell I had been slacking on cardio since i started PLing
    That's a pretty good question...hmmm. I can say at this point that it would probably be wrestling because I only have 4 more years to do compared to a life time of being able to lift weights, but if I was ending up with a lot of injuries as a wrestler I can say that I would probably quit. I really want this powerlifting record for my weight class. I really don't want to go to the olympics for wrestling, it's just a fun sport to participate in that gives you a lot of confidence, but for powerlifting I want my name on something. If I can get this record, maybe I can go for the world record.

  16. Quote Originally Posted by ShutUpNdSkwat View Post
    That's a pretty good question...hmmm. I can say at this point that it would probably be wrestling because I only have 4 more years to do compared to a life time of being able to lift weights, but if I was ending up with a lot of injuries as a wrestler I can say that I would probably quit. I really want this powerlifting record for my weight class. I really don't want to go to the olympics for wrestling, it's just a fun sport to participate in that gives you a lot of confidence, but for powerlifting I want my name on something. If I can get this record, maybe I can go for the world record.


    Good deal, definitely keep up on the cardio then man. If it wasnt for my experience and strength, im pretty sure my little middle school wrestlers could kick my butt just to the fact that i gassed so fast. Like you said, you have the rest of your life to PL. You can use the big 3 as the core of your training and add whatever else you need that will have some sort of carryover for PL and wrestling. Kill it dude

  17. Quote Originally Posted by James Fuller View Post
    Good deal, definitely keep up on the cardio then man. If it wasnt for my experience and strength, im pretty sure my little middle school wrestlers could kick my butt just to the fact that i gassed so fast. Like you said, you have the rest of your life to PL. You can use the big 3 as the core of your training and add whatever else you need that will have some sort of carryover for PL and wrestling. Kill it dude
    Oooh yeah, I'm feeling that lack of cardio that I have. If I go over 15-20 minutes of jumping rope I'm sucking air, and 10 minutes is relatively difficult. The great thing about powerlifting and wrestling is that they can kind of go hand in hand. A lot of the cardio in wrestling simply comes from the wrestling. The conditioning that you can usually do for it is sprints. I don't really find this to be too detrimental to powerlifting, I actually find myself stronger after wrestling season. Maybe it's just because I can go longer/harder. @ going longer and harder -- isn't that what powerlifting is about? That mentality of "**** everyone, and gravity for that matter, I'm putting this up". I know that even setting up for the bench press and squat right now is extremely difficult because of the tightness involved, I think wrestling can fix that haha.

  18. Weigh in!

    245.2 lbs

    5.2 lbs to go. I'll keep my calories the same here and just add in cardio. Weigh in every 2 days now.

  19. Back and Biceps...Because why not?

    Wide Grip Pull Ups
    BWx15

    Regular Grip Pull Ups
    BWx10

    Close Grip Pull Ups
    BWx10

    Barbell Rows
    135x15
    185x12
    225x10
    275x8
    315x3 (grip is a bit weaker than I remember I hate to say)
    315x6 (w/ straps)
    225x10

    Wide Grip Pull Ups
    BWx6
    BWx4
    BWx2x5

    Chin Ups
    BWx5

    Assisted Regular Grip Pull Ups
    Black Bandx2x8

    Superset:EZ-Bar Curls/Reverse Curls
    65x3x7-8

    Full Crunches
    100 reps

  20. Shooouullllddddeeerrrs

    Barbell OHP
    45x2x20

    Cuban Press
    10x20
    20x15

    RC warm ups

    Barbell OHP
    95x3x12

    Barbell Push Press
    95x8

    Superset:Seated Lateral Raises-Seated Rear Delt Flies
    20x5x10

  21. Squat
    45x2x5
    45x20
    135x5
    185x5
    225x3
    275x5
    315x5
    365x6 (I wanted to go for 8 but I forgot to put the clip on the right side for 315, so my right leg was kind of tired. I ended up pushing on my left leg a considerable amount more.)

    Wide Grip Pull Ups
    BWx12

    Regular Pull Ups
    BWx12

    Close Grip Pull Ups
    BWx4

    Fat Grip Chin Up
    Bwx4

    Easy work out.

  22. Nice work!
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  23. Chest and Triiiccceepps! (my two weakest muscles at the moment)

    Regular Grip Bench Press
    45x10
    95x10
    135x10

    Cuban Press
    15x20

    RC warm ups

    Reverse Grip Bench Press
    185x10
    205x10
    225x10 (This was a lot harder than it should be, but so little stress on the shoulders)

    Wide Grip Bench Press
    135x10

    Skull Crushers
    95x10
    95x11

    DB Over Head Extensions
    25x10
    25x21

    Rear Delt Flies
    15x100 total reps

    Push Ups
    BWx2x15
    BWx7 (shoulder starting to hurt here a bit, so I stopped.

  24. New year, new start.

    Body weight: 248 lbs
    Goal: 210 lbs by December 10th 2014.

    Workouts
    Monday: Circuit
    Tuesday: Chest and Back
    Wednesday: Legs
    Thursday: Shoulders and Arms
    Friday: Circuit
    Saturday: Rest
    Sunday: Rest

    Circuit
    All exercises are back to back
    3x10
    Clean and Press
    Hanging Leg Raises
    Step Ups
    Chin Ups
    Declined Push Ups
    Bench Dips

    Chest and Back
    4x10
    Bench Press/Reverse Grip Bench Press
    Super Wide Pull Ups
    DB Press
    DB Row/Barbell Row

    Legs
    4x10
    Squat
    SLDL
    Lunge


    Shoulders and Arms
    4x10
    Barbell OHP
    Lateral Raises-Rear Delts
    Incline Curl
    DB Skull Crushers

    Diet
    Breakfast: 4 whole eggs and some oats or fiber cereal (470-620 depending on the quantity of oats/cereal)
    Snack: Protein shake + some fruit (400-440)
    Lunch: 8 oz chicken, beef, or fish and some brown rice (420-700 depending on how much brown rice and what type of meat)
    Snack: Protein Shake + nuts (660)
    Dinner: 8 oz chicken, beef or fish with a salad and olive oil dressing (480-660 depending on the type of meat and how much Olive oil I put on)

    Total: 2430-3080 calories. Protein will be around 250 as planned. Obviously on a day that it'd be 3080 would be pretty rare. The calories will range depending on how I feel and at most I would take one of these meals to it's most extreme caloric level. Example: if I'm very hungry at dinner time I'll load up on the calories for that meal. If I wake up extremely hungry I'll eat a bigger breakfast. If I'm lethargic and just botching all of my workouts for a week straight, the next week I'll start and end maybe in the 2700-3080 range. I'll, of course, leave room for some cheating on the week ends every/every other week (I might need to start off with ever week and progress to every other week. I also leave vegetables to be a free item that I can have as much as I want of, specifically: Broccoli, Cauliflower, Celery, Carrots, and Lettuce. It's hard to over indulge on these items because chances are you'll get full before you've had too many calories...or you'll just lose the will to eat. Either-or.

    I've already had a rocky start, and it's just going to get rockier. I just want a work out routine to do that wont be very long, will give me everything I need (cardio and strength) and will be somewhat fun while I enter my new courses and find work (etc.) so I don't have time for 2 hour weight lifting sessions or 2-a-days. I also don't want to spend my time tracking calories. I just want to have a menu of things to eat and an easy guideline of what to expect if I eat this or that. V

  25. Chest and Back

    DB Bench Press
    50x20
    80x10
    100x3x10

    Bench Press
    225x8
    225x6

    Super Wide Grip Pull Ups
    BWx10

    Wide Grip Pull Ups
    BWx10

    Pull Ups
    BWx10

    Fat Grip WGPU
    BWx2x5

    Fat Grip Pull Ups
    BWx5

    Chin Up
    BWx5

    Diet

    Meal 1: 885/85p/45c/28f
    Vegetable Omelet 520/46p/25f
    Whey Protein (1sc) 170/30p/7c/3f
    Skim Milk (8oz) 90/8p/13c
    Banana 105/1p/25c

    Meal 2: 1010/88p/66c/33f
    12 oz chicken 360/78p/3f
    Bag of Rice 380/10p/66c
    2 tbsn Olive Oil 240/28f
    Hot Peppers 30/2f

    Meal 3: 520/80p/23f
    8oz Chicken 240/52p/3f
    1c part-skim moz. 280/28p/20f

    Meal 4: 320/12p/12c/28f
    1c Postachios 320/12p/12c/28f

    Total: 2735/265p/123c/102f
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