guyfromkop's log

[Poobah]

haha i workout at a hardcore gym, and we only have 2 power racks so doing static holds in them is almost like curling in a rack. plus the guys that were waiting are some of the top dogs in the gym, so me being the low man on the totem pole i had to step aside

I hear ya now.. sorry bro..

We got one squat rack, and last night I had to wait 15 minutes to start my routine cause some teenager was doing behind the back wrist curls with bar weight only for 4 or 5 sets..

WTF is that?

**** happens.

[ktw]

Dude, the wrist curl bastards always take up the benches at my gym like that. I love frustrating people on max squat days when I use our one rack forever. I like answering the 'how many sets do you have left' question with 'i dunno maybe 3 maybe 15 who knows.

[guyfromkop2]

I hear ya now.. sorry bro..

We got one squat rack, and last night I had to wait 15 minutes to start my routine cause some teenager was doing behind the back wrist curls with bar weight only for 4 or 5 sets..

WTF is that?

**** happens.

dont be sorry, you didnt do anything wrong

and what happened to you is exactly why i love working out at my new gym, it's owned by a retired world strongest man competitor and highland games competitor, so there is a good number of powerlifters/strongmen/olympic lifters in there. the curling dumbasses stay on the other side of the gym, they normally get scared when they see us with weight on our back. and you just have to keep asking the guy who was doing wrist curls "how many sets do you have left?" and do what i used to do, park your ass right there staring at him the whole time till he leaves. it's great.

[guyfromkop2]

Dude, the wrist curl bastards always take up the benches at my gym like that. I love frustrating people on max squat days when I use our one rack forever. I like answering the 'how many sets do you have left' question with 'i dunno maybe 3 maybe 15 who knows.

i used to do that all the time, it's great

[ktw]

Hey this is a question that doesn't have to do so much with your log but I think you can help me answer. I wanna keep squatting in some way for my next 3 week lift cycle. I was wondering how you think super wide and deep front squats would work. I know they would involve a little more quads, but i was thinking if you go wide enough and still sit back they could work. My gym doesn't have all the different bars so I'm trying to think of variations.

[guyfromkop2]

Hey this is a question that doesn't have to do so much with your log but I think you can help me answer. I wanna keep squatting in some way for my next 3 week lift cycle. I was wondering how you think super wide and deep front squats would work. I know they would involve a little more quads, but i was thinking if you go wide enough and still sit back they could work. My gym doesn't have all the different bars so I'm trying to think of variations.

i honeslty cant remember if i've ever seen a powerlifter do front squats. my squats are normally wider than shoulder width, but i've seen some crazy wide squats. if you're looking for something to do that will work the living daylights out of your legs do:

1set x 20(put as much weight so you get to 12 without stopping, then do the rest at 2-whatever at a time)
2sets x 5 reps of zercher squats(kind of like a front squat, start with the bar on the pins and explode up, but you have to make sure you are below parallel when the bar is sitting on the pins)

or if the 20 reppers scare you, do what i'm doing now,

5 x 3 box squats 1" below parallel
1 x 20 on the leg press right after.

those are 2 choices you could do, oh and all squats should be done below parallel

[ktw]

I already squat an inch below parallel on the box with my feet so wide they touch the edges of the power rack. I just read something Tate had said a while back about taking the bar off of the back for a while in order to let the CNS recover since the heavy weight on the spine can be taxing after a while.

[guyfromkop2]

Friday 4/7/06

Deads
415 x 1(barely)
415 x 0(not even close)
405 x 1
405 x 0(about as close as me pulling 800)
365 x 1 + chunk of flesh

45 Hypers
#3 band x 2 x 15

Reverse Hyper
235 x 9
235 x 8

Standing Cable Abs
110 x 2 x 20

Medium Grip Face Pulls
220 x 2 x 6

Wide Grip Seated Rows
220 x 2 x 6

Ez Curls
75 x 8
85 x 6

Reverse Curls w/ Ez Curl Bar
55 x 8
65 x 8

Sled Pullin
245 x 50 yards front and back

horrible day for pullin. the 415 felt like a max pull, then the second time it got a couple inches if that off the ground and that was it. so i decided to drop down to 405 and maybe go back up again, well the 405 felt just as heavy as the 415, then i tried 405 again and it was the same as the missed 415. so me being the good pupil i am decided to drop down in weight so i can finish the 5 reps, so i dropped down to 365 and up she went(not easy i might add) and i ripped a nice chunk of flesh off my left thumb, guess i wont be maxing out on my hook grip static holds tommorrow. plus i think i'm overtraining on the reverse hypers, the weight hasnt gone up in a while and they are actually feeling heavier and heavier each week. dont know what the deal is with my deads but the single pulls have been feeling extra heavy the past couple times. going to have to consult with the local gymologist about this. other than that the mere flesh wound made the rest of my workout quite interesting, thank goodness for straps. also pulled the sled again since it was a beautiful night, man did i miss that thing, i'm going to have to start putting the 100lb plates on it soon.

[guyfromkop2]

Saturday 4/8/06

3 board
265 x 4
275 x 3(paused)

4 board paused
285 x 3
275 x 4
135 + dbl #3's x 3
135 + dbl #3's x 4

light cardio
20 min

good workout today, weights and reps were all over the place since i am starting to pause on the boards instead of touch and go. had to feel where i was at plus my thumb felt like it was going to explode, so i stopped messing with the weights because i didnt feel like keep grabbing the bar.

[guyfromkop2]

Monday 4/10/06

Squats w/ belt and wraps
345 x 5
335 x 5

Pause Squats w/ belt
255 x 2 x 5

Kettlebell Swings
squat stance inside legs 25 x 15
deadlift stance outside legs 25 each hand x 12(could of gotten 15 but i looked at my form in the mirror to my side and lost all balance, almost did a face plant, it was fun)

Decline Abs
25 x 8
30 x 8

Adductor
#2 band x 25

Abductor
#3 band x 25

Calves
170 x 12
170 x 15

Light Cardio
30min

pretty good workout today, first time under the bar in 2 months, first couple reps on the 345 were at or below parallel, but the last couple were a tad high. so i dropped weight down so i could make sure all 5 were at or under parallel. other than that no more squatting or kettlebell swings in deadlift shoes, feel like i'm going to roll my ankle and considering i've sprained the same one twice already i'm not risking it, plus a guy at the gym said he used to have the same problem. going to have to order some chucks tommorrow.

[ktw]

What shoes do you use to deadlift?

[guyfromkop2]

asics wrestling shoes

[guyfromkop2]

wendesday 4/12/06

Pause 2 board
245 x 3
255 x 3
265 x 3

Paused Floor Presses w/ Fat Bar
190 x 5
200 x 5

Push Presses
85 x 10
95 x 10

Low Cable Fly Thingies
30 x 25

Pull Aparts
#4 band x 2 x 20

Light Cardio
30min

damn good day for benchin today. i probably should of maxed out today and not last week. i hit 265 with a nice long 2 count x 3 off a 2 board, could of went to 275 but that was my 4th set and i wanted to save some energy for the other stuff. plus the fat bar is definately interesting, not as easy to control as a regular bar. it was all over the place the first couple times

[Poobah]

wendesday 4/12/06

Pause 2 board
245 x 3
255 x 3
265 x 3

Paused Floor Presses w/ Fat Bar
190 x 5
200 x 5

Push Presses
85 x 10
95 x 10

Low Cable Fly Thingies
30 x 25

Pull Aparts
#4 band x 2 x 20

Light Cardio
30min

damn good day for benchin today. i probably should of maxed out today and not last week. i hit 265 with a nice long 2 count x 3 off a 2 board, could of went to 275 but that was my 4th set and i wanted to save some energy for the other stuff. plus the fat bar is definately interesting, not as easy to control as a regular bar. it was all over the place the first couple times

Nice to see you had a good chest workout... Hopefully you can string a bunch of them together.

Questions: In regards to the hook grip.. I haven't tried it yet, but I will have to soon...

Is there a way to train the thumbs to take the abuse, or do you just gota start doing them?

When you say big chunk of skin? HOw much skin are you talking about?

Does it hurt? lol

[guyfromkop2]

you just have to do it, and yes it hurts and hurts bad in the beginning, i got beelze to try it out for a while and he gave up

and chunk of skin i'm referring to about 3-4 layers from where my thumb meets my palm to where the knuckle is, the skin grows back quick though. i should be ready to go for friday.

[Beelzebub]

yup, hook grip is for masochists only. pussies like me need not apply.

[guyfromkop2]

tingle tingle goes the thumbs

[guyfromkop2]

Fri"smoke the backside"day 4/14/06

SLDL on JSP
195 + #2band x 3
215 + #2 x 2 x 3
225 + #2 x 3

45 Hypers
#3 band x 2 x 15

GHR
bw x aint gonna happen

Standing Cable Abs
110 x 2 x 20

Medium Grip Face Pulls
140 x 20

Wide Grip Seated Cable Rows
140 x 20

EzCurls
85 x 6
75 x 8

Reverse EzCurls
65 x 2 x 8

Light Cardio
30min


well definately spanked my backside today. i tried to double the #2s but it got to knee level and stopped dead in it's tracks. so just going to have to keep increasing weight and trying. also tried doing ghrs after i did the 45 hypers but my hamstrings told me otherwise. so next time i pull against bands either i'll do the ghrs before or not do them at all. i even waited till everything was done and went back and tried again, only got 3.

[guyfromkop2]

Saturday 4/15/06

Paused 3 Board
275 x 2 x 5

Paused 4 Board
295 x 5
305 x 5
135 + #3band dbld x 5
155 + #3 dbld x 5

with all the talk about flat footed i figured i'd give it a go again. before i had my feet out, this time i tucked my feet just enough so my heels were a hair off the ground, so when i pushed with my legs my heels touched the ground, definately got more leg drive out of it. going to see how it goes on wed for bottom end day.

[guyfromkop2]

Monday4/17/06

Squats w/ belt and wraps
345 x 2 x 5

Pause Squats raw no belt
255 x 2 x 5

Kettlebell Swings
inside legs 25 x 15
outside legs 25 each hand x 15

Decline Abs
35 x 2 x 7

Abductors
#3 band x 25

Adductors
#2 band x 25

Calf Raises
170 x 2 x to failure

Sled Pullin
215 + sled x 50 yards forward
215 + sled x 50 yards backward

decent day today, hurt my arm/tricep when i was holding the bar on squats. dont know what's up with it. but the pain shoots down my arm.