Poobah On the Road to 405 with John Pinder.
- 03-24-2006, 08:57 AM
Poobah On the Road to 405 with John Pinder.
Thought it was high time I started a journal here... Starting Monday March 27th, 2006 I'll be Training with a well Known Powerlifter by the name of John Pinder.
With any luck at all... this journal should see me break all my pr's and then some... hopefully taking me beyond a 405 pound bench, 600-700 pound deadlift, and eventually a 500+ ass to grass squat. We ain't foolin around no more.. this shiet is serious.
First and foremost, my main priority is to listen to what John tells me to do, and then do it. I do not know better then he does, and I'll be damned if I let myself be my own worst enemy.
Numbers of interest as of March 26th 2006:
BB Squat (below parallel) - 300 x 1
Deadlift - 500 x 2
BB Bench - 340 x 1 http://mightysworld.com/gallery/displayimage.php?pos=-144
DB Bench - 122.5 x 5
Well it's still a bit early for details, but I'm pleased to announce that, John would like to keep me on a twice a week split for my Chest... or a 4 day total split.... All centered around the big 3 chest(x2), squats, and deadlifts...
Tools of the trade...
2 x red
2 x greens
2 x blues
2 x blacks.. (these scare me)
Here's a bunch of articles related to training with bands.. Not sure how good they are, I just googled them, but it should be a good read for those that are new to the concept.
Here is a link to where you can get bands... and what they look like.
Since my gym does not have a power rack.. John ordered me to get some boards made this weekend.. So i already ordered the lumber and will be picking it up today.. all I need to do is screw them together.
I will make the following:
a 2 board (4")
a 3 board (6")
a 4 board (8")
and a 5 board (10")
Here's a decent article on what boards are all about and how to make them...
Video Recording Device:
Yes this is one of the most important tools.. with it I can video tape my lifts, and review my form, and my ability... and of coarse allow John to make the nessecary changes based on what he see's. Expect quite a bit of video of my chubby butt.. (hopefully it will get thinner too.. lol).
Right now I'm only capable of 60 second clips.. so I may actually have to run out and buy something that can shoot long video then that... but for now I'll try to make it work.
Odds and ends
Not really criticle, but now that I'm pushing more and more on db's imperticuler, I thought it be a good idea to finally pick up some fraction plates, So I can move up smaller amount more often.. plus it will let me lift even numbers on my Oly DB handles.
And I picked up some hand grippers (100lb'r, 150lb'r and a 200lb'r) to help toughen up my hand and strengthen my grip... in hopes of moving to a unassisted heavy ass deadlift... I got soft as **** hands at the moment, and they just ain't going to cut the heavy weight.
Other then that, I got a bag of goodies, 20" wrist wraps, 1000lb rated hooks, straps, knee wraps....
Well that's should serve as an introduction... for now.. I'll post macro's and diet informaton later when it's finalized... I can tell you that, I will be having a one day a week all I can eat of what ever I want till I get sick.. John's orders. So that's a big change from what I'm use too, and I think I'll look forward to doing it. lol
Can't wait to get this show on the road.
- 03-24-2006, 12:56 PM
Awesome Poobah...I've never posted on one of your posts before, but I've watched your transformation(s). Unbelievable, best of luck to you.
I'm actually very interested to see your training splits. I just pulled my hammy 2 weeks ago bad, so I'm out of the leg game for awhile (still feels weak squatting 225...yuck), but my lifts are somewhat close to yours (same bench, I DL prlly 480 best before this hammy pull, I wont be DLin for awhile, and I squat prolly about 440-450ish, did 390x7 at fall football testing...not exactly ATG but definately below parallel).
My lifelong goals are the same as yours too, especially the bench (which still remains my exact goal I am hoping to achieve).
Best of luck to you, I'll be watching.
03-24-2006, 01:37 PM
Hey man thanks..
I should qualify my box squat here.. it's an unqualified one.. lol. The stat in my sig refers to a 18" box squat that's about a good 4" shy of parallel.
Now that I'm using a 12" box things have changed drastically, and I struggled to hit 275 for 1... (but this was after a set of 12 at 225.. so I'm guessing 300 for 1 is about my max.)
I've only been squating deep for a month or so.. so I'm sure I'll improve in leaps in bounds early on, and my quad strength is impressive once i break parallel.
And I can't wait to see my splits aswell.. But I'm prepared for 4-5 weeks of 20 repper squats.. that will suck. lol
Hope your hammy heals up soon.. I've been dealing with a case of whiplash that has kept me side lined for 2 weeks now.
03-24-2006, 01:37 PM
03-24-2006, 01:43 PM
03-28-2006, 08:55 AM
Pretty lousy start due to cold, been pretty sick since friday... but here's the routine for now.. expect it to change quite a bit in the following weeks.. 20 rep squats are only short term.
If you have any questions about any of these exercises, just shoot, and I'll do my best to explain things.
Squats 1 x 20reps
45° hypers with bands 2 x 20reps
Hips 25 reps ea.
Abs 2 x 20reps
Calves 2 x 20reps or your choice
Paused bench w/bb. 3 x 3reps
Flat db pause bench hammer grip 2 x 8reps
Front raise w/bands 2 x 10reps
Side raises w/bands 2 x 10reps
Pull-a-parts 2 x 20reps
Grip work static holds w/bb dbl overhand 4 sets
Deads. Rotate variations ea week. 2 x 5reps (we need to do a cal before you do these)
Zerchers 2 x 10reps
Hyper extensiosn 2 x 20reps
Seated cable rows 2 x 8-12 reps
Face pulls 2 x 10reps
Abs 2 x 20reps or your choice here
2 sets x 8 curls your choice
Band lockouts off boards. 2 x 3reps 2,3,4 board
Raw bench off 5 board 2 x 3 reps
Rotator work your choice
Shoulder stretch w/band 25 reps
Grip work, plate pinches 4 sets ea hand
03-28-2006, 03:03 PM
Wow interesting stuff, lots of bandwork huh? Guess I wont be able to follow suit as much, no idea about band training and no intention of starting atm.
For Thursdays, Zercher squats or zercher DL (ive seen both, I assume its squats as your doing regular deads).
03-28-2006, 03:12 PM
yea, I'll be rotating Regular deads and Dimel Deads, and eventually I'll be throwing in some sumo deads aswell.Originally Posted by Enigma76
03-28-2006, 06:42 PM
03-28-2006, 07:11 PM
03-28-2006, 09:39 PM
Damn right it's in me.. Grrr!!!
Tuesday, Chest, shoulders, and grip.
Good news is, I made it to the gym and I took video clips. Bad news is, working through the cold was hard. I had to breath real softly, in order to avoid caughing fits.. and in between sets my lungs burned like hell. and I forgot my camera at my house, so the vids will have to wait a day or two.
Paused BB bench 3 x 3
275 x 3
285 x 3
295 x 3
One of the 2 BB flat benches were out of commision, so that left one bench that had a bunch of people around it yapping... They happened to have 275 loaded on, so I totally skipped my warm up (not good), and asked if I could step in for a set. I lifted off solo, and worked the set without a spotter np. But forgot to vid it. The second set, I stepped in again, this time I asked him to spot me, but the dude would not take his hands off the bar, even when I asked him.. he said " I don't take my hands off the bar".. I also don't think he got the concept that I was suppose to pause on the end, cause I'm certain he was helping me much more then I required. Third set I asked a someone that i have had spot me before.. he at least let me bang out the 295 x 2, and helped me just a pinch on the third one, but again I think he jumped the gun just a little bit.
Other then that, I forgot to pause on one rep somewhere.. can't recall at the moment.
Paused Flat DB press (hammer grip) 2 x 8
95 x 7
95 x 6
Heading in, I wasn't sure what I'd do here... I knew I could handle 95's but could I handle them with a 2 second pause at the bottom? Don't know... I did alright considering,, but I;m still suffering from loosing my partner that used to load the weight on me... Getting 95 poundes into postion and off, is a *****.. lol. The cold made it much worse.. I was wheezing and gasping by the end of these sets. I think If I'm healthy I could get my 8.. we'll see next week.
Might of rushed the pause in the second set a bit more then I should of.
Front raise w/bands 2 x 10reps
Blue, both hands same time x 20 reps
Stupid me, thought I had to do 2 sets of 20.. not 2 x 10... and the condition I was in at this point, I was seriously considering packing it in... So I did the 20 reps and said good enough.. next time I'll know better.
Side raises w/bands 2 x 10reps
Red bands one in each hand x 10 x 10
Pull-a-parts 2 x 20reps
Red band bunched up a bit x 19 x 14
Grip work static holds w/bb dbl overhand 4 sets
I suck at grip work..
I threw the gloves away tonight, and
won't wear them anymore.. I want to be a man... but my hands are not manily... they are soft, tender and weak.
315 x 19 seconds
315 x 26 seconds
315 x 2
315 x 1
lol.. that's right.. first set not to bad, but nothing to write home about.. second set I found some chalk, and chalked up... obvious improvement.. third set I could barely lift the bare with out my hands screaming at me... forth was a total joke. Hope fully my hands will toughen up quickly, cause this was a sad.
I'm not sure how indicative these numbers will be of healthy me... Wind was definately a factor sooner then it should of been.. but I got out there and I moved the weights. Now if I don't get significantly better by thursday, I'll be in big trouble.. no way in hell could I do deads or squats in this condition.. I'd of died.. lol
03-28-2006, 09:47 PM
Hey, trainin' with John, eh? Cool...he's a good guy.
I need to say what's up to him sometime, haven't talked to him in forever.
I used to talk to him over at the douchebag Iron Addicts board. John got me strong, even with a hurt shoulder. o/t: IA IP banned me for disagreeing with one of his lame cronies when he came over 'here' calling out bodybuilders and teling us how to train to get big.
03-28-2006, 10:02 PM
i used to love that board, then it went to $hit. douchebag is a perfect name for him and that board now.Originally Posted by kwyckemynd00
03-28-2006, 10:05 PM
glad i'm not the only one...wtf happened to him?Originally Posted by guyfromkop2
i think pinder left the board, too...was it b/c he had disagreements wtih IA?
03-28-2006, 10:15 PM
i have no clue, that board went completely down the tubes. just filled with stupidity and a bunch of studies. too many threads about "how do i do a bent over row?"Originally Posted by kwyckemynd00
and yea pinder left in december, they had an argument and a couple of 200lb benchers were trying to tell him training to failure didnt work, and ia was backing him up. it was pretty much the straw that broke the camels back.
03-28-2006, 10:44 PM
Don't know alot about John.. But what I do know is he spent a good month regularly visiting my journal on a friends fairly new bulletin board... and in that month its' fair to say that I learned alot, and was able to put up that 340 pound bench solely with the knowledge he inparted to me.
Hell he broke and rode my arse fairly hard at times, and t his was long before I decided to sign up with him... why did he do it? I like to think he saw potential in me, and wanted me to do things right.
I had no choice, I had to sign up with this man. He seems to be a bit nicer to me now... takes the time to use a little vaseline now.
I'm happier.. lol
03-29-2006, 03:41 AM
Sniffy's site? I've seen him there...I registered, but have not posted. He's got some funky SN there, lol.
03-29-2006, 08:16 AM
yea he's on sniffy's site all the time, me, him, rotonio, and 54(aka sniffy54) run itOriginally Posted by kwyckemynd00
03-29-2006, 09:33 AM
I signed up there recently.. but that's not the site he was helping me out on for a good month plus...Originally Posted by kwyckemynd00
You guys probably never heard of it.. cause it's mostly made up of mods, and ex-mods, and veterans that left a newbie infested BB4U.
It's sort of a interesting mix... Boyd is there, personal trainer to the elite atheletes, and he knows probably as much as Bobo does, and can quote studies till the cows come home, but he's huge too, and loves to lift... Then you have Ex, who eats, lifts and sleeps, and hates studies.
Best of both worlds if you ask me.
p.s. in no way am I saying bobo isn't huge.. lol
03-30-2006, 08:06 AM
Its thursday morning... Deadlift day.
I still have congested lungs, and at this point this week looks to be a big ****in bust. No way could I do a few sets of dead lifts, without ripping my lungs and throat out coughing.
At this point.. I think maybe it's best if I just take the rest of the week off and rest....
To make matter worse, my dad pretty much lost his job yesterday... cause he was an idiot, that forgot to lower his box after dumping a load... drove off and ripped down powerlines.. then was even stupid enough to get out of the truck. (he's lucky hes not dead).... anyway he's perma banned from the mine properties now, the company he works for works for the mine in question.. so no more work for you. And if that wasn't enough, he is still going through a divorce with my mom, suffers from depression, and has to move to a new appartment tomorrow.
Just found out this morning my grandfather 93 was brought to the hospital yesterday... looks like he got the same cold I have.. (seems everyone is getting it.. no body is safe from this one). But for him, it is becoming pnemonia(sp), and at his age it's a bad thing. Cept I'm to sick to even go see him.
If anything all this ****.. makes my problems seem like nothing.
03-30-2006, 10:05 AM
Hahaha.....probably not nearly as big as them but then again once I hit 240 I feel like absolute crap. Knees hurt, back hurts and I feel sluggish. My frame just can't handle it. Sounds like you got a good bunch of guys leading and you've come a LOOOOOOOOOOOOOONG wayOriginally Posted by Poobah
Hates studies? Boooo As with everything, you incorporate one with the other. Experience with knowledge/formal education tends to be a pretty good combo.
Just stay healthy Poobah...
For answers to board issues, read the Suggestion and News forum at the bottom of the main page.
03-30-2006, 01:57 PM
Originally Posted by Bobo
I hope I just made some steps to get healthy and stay that way...
okay the results of this mornings Visit with the Doctor.. (god love him and his willingness to perscribe)
for my stomach problems... he prescribed me Nexium, which is a super duper type of Pepcid, but much much more powerful and works through a completely different mechanism. I have to use it for a month and see if it helps.. if not then I'll have to see a specilist and get a scope down my throat.
Then He took a look at my throat and breathing, and told me I had a good case of Bronchitis, and my lungs were really tight... which explains why my lungs burn like hell and I start choking everytime I exert any energy...
So he Perscribed me some Azithromycin.. a kewl pennicylnn type product.... basically you take it for 5 days, and it concentrates and remains at the site of the infection for a total of 10 days...
Now for the good stuff..
He then perscribed me not 1, but 2 different types of inhalers.
The first is Flovent, basically it's a cortizone based anti-inflammatory.. that works within the lungs to reduce any swelling, make breathing easier.. and **** like that... It's a long lasting sort of effect, and is to be used twice daily.
Then the second is Salbutamol.. This one is kewl... This one has an immediate effect. And is known to be used by atheletes throughout the world, who have a legal perscription to use it of course. This will cause the openings to your lungs to relax and open up wide.. allowing a nice full deep breath, and easy breathing... The doctor suggested I use it before my workouts... and as a added bonus, the drugs that do hit the blood stream act like a adrenelene, so a bit of shaking and small burst of energy is normal.
The pharmacy dude, (actually a great guy, and always helpful)... uses all these perscriptions frequently, which I thought was funny.. but i guess he's big into fitness two.. and loves salbutamol inhalers, to help get his lungs back coming off a cold. So I'm pretty stoked about trying it.
I just dropped a bunch of pills, and took some inhalers... about 10 minutes ago... and i'm breathing easier... but I guess the hack of Bronchitis is hard to shake... cause I just hacked my lungs out on some deep breathing test runs..
Anyway I'm much more hopefull of turning things around, and being able to hit the gym full time soon.
Sometimes it's nice to have a doctor who loves to perscribe things... Near the end of almost every visit, he always asks... "Do you have benefits?".. and as soon as I say... "Yes".. You can almost see his mind go... "Oh goodie".
04-03-2006, 09:38 PM
Monday - Squats
3 weeks is a long time, to long. Good to be back, and surprisingly I didn't find pushing myself that difficult mentaly today.
Squats Arse to Grass
200 x 17
Decided to do more then I thought I could do for 20, and just try hard as hell.... Went quite well, my lungs held pretty good... and I didn't really find it as hard as I thought it would be... but then at the bottom of 18, I couldn't break Parellel... and I had a the slight embaressment of having to squeeze myself out from below the safety bars.
I can't wait for my low end to catch up to my high end... I'll do so much better some day.. but right I'm happy with my performance.
Sadly, I forgot to empty my camera, and I only got 3 reps on camera before I ran out of ram.... the first 2 of which weren't all that low... but by the third I was getting damn low if I don't say so myself...
45 degree hypers...
Body weight x 20
body weight x 20
Never did these.. always avoided this machine like the plague... and now I know why. It absolutely hammers the lower back, and hammies by the feel of it. It took everything I had to get all my reps in and the second set was more strenious to me then the 20 rep squats.
I couldn't barely get off the machine and walk.. and I had a nasty lower back pump that had me side lined for a good 10-15 minutes... I could feel my heart beat in my back.. and that don't happen often. I'll try to add a red band next time, I assume I'll improve quickly at these in the short term.
The vids are 60 seconds long.. so unfortunately the exercises get cut short all the damn time.
130 x 25
130 x 25
I'm fairly even strength wise on these... but still trying to figure out what the 25 rep limit is.. this was close for now though.
Standing Calve Presses
275 x 18
275 x 14
Lol.. not sure why I thought I could do 20.. maybe I could if I was working them regularly.. but it's been 4 weeks or so... 18 reps, hurt big time... 14 reps wasn't much better.
I'm certain I have much pain in my future.
I feel healthy and it's nice to be back in the gym.
and I need to adjust the hypers so I get a fuller range of motion next time.
04-03-2006, 10:10 PM
Nice...JP must be lovin' you with all of your video clips He loves watching his big sweaty men on cam :P
04-04-2006, 09:46 PM
lol.. I have no choice.. John commands it.Originally Posted by kwyckemynd00
Tuesday - Chest, shoulders & Grip
Paused BB Flat bench
295 x 3 http://media.putfile.com/Paused-Bench-295-x-3-set-1
295 x 3 http://media.putfile.com/Paused-Bench-295-x-3-set-2
295 x 2.5 http://media.putfile.com/Paused-Bench-295-x-3-set-3
I'm having troubles with spotters.. There are alot of people that are willing, but when the see me under some fairly heavy weight, I suppose the look of desperation on my face, makes them want to hold on to the bar. Granted George, is pretty good, I could not feel him actually help me till I needed it in the third set.. and he swears he wasnt.
I forgot to pause on occasion.. mostly cause of holy shiet factor.. I tried to arch my back more.. and I definately tried to bring the bar lower... I did decently, but I did have some forearm pain when I went real low on my chest, upper abs area.
1st set was good.. although it looks like he's helping me.. but I swear he ain't.
the second set was also good, except the video got screwed up on that one, only taped part of the first rep..... then the rest not sure why? I posted the last 2.
Set three... I rushed my rest time way to much and I knew it... My spotter was raring to go, and I was to tough to say, I'm not ready yet.. I was wiped out, got 2 but needed a quite a bit help on the third.
Paused DB Bench
95 x 8 http://media.putfile.com/Paused-DB-Bench-95-x-8-Set-1
95 x 7 http://media.putfile.com/Paused-DB-Bench-95-x-7-set-2
Much improved over last week... I wasn't sure how I was doing today until I got here... I had good control and didn't rush my pauses. I still got a work on my dismount though.. lol
It appears I had a bit of an audience in set 2.. how sad is my gym? lol
Both hands blue.. 2 x 10
Red each hand.. 2 x 10
Red bunched up a bit more then last time.. 1 x 20, 1 x 19[/b]
Um these band shoulder exercises, really burn them shoulders up... You know they are working, put it that way.
BB Static holds
315 x 30ish seconds
315 x 24ish seconds
315 x 18ish seconds
315 x 23ish seconds
Much improved from last time... I made a slight hand position change in that last set to prevent my forming caluses from getting pulled over.. that hurtsl ike hell. lol
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