Poobah On the Road to 405 with John Pinder.

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    Poobah On the Road to 405 with John Pinder.


    Intro:

    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

    Training split...

    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...

    Rubber bands..

    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.

    http://www.strengthcats.com/Bands-In...on-Central.htm

    Here is a link to where you can get bands... and what they look like.

    http://www.prowriststraps.com/bands_...t_lifting_band

    Boards...

    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...

    http://www.criticalbench.com/board-press.htm

    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.

    http://www.prowriststraps.com/fracti...weight_lifting

    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....

    Conclusion:

    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.

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    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.
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    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.
    •   
       

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    Sounds like you have a solid plan Poobah. Good luck.
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    good luck, john's a great trainer
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    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.

    monday

    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

    tues

    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

    thursday

    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

    fri

    Band *******s 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
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    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).
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    Quote Originally Posted by Enigma76
    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).
    yea, I'll be rotating Regular deads and Dimel Deads, and eventually I'll be throwing in some sumo deads aswell.
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    Poobah, I look forward to seeing your progress. Keep the posts coming. Later.
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    Good luck Poobah, I know its in you!!
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    Damn right it's in me.. Grrr!!!

    --

    Tuesday, Chest, shoulders, and grip.

    Intro:

    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.

    Conclusion...

    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

    peace.
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    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.
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    Quote Originally Posted by kwyckemynd00
    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.
    i used to love that board, then it went to $hit. douchebag is a perfect name for him and that board now.
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    Quote Originally Posted by guyfromkop2
    i used to love that board, then it went to $hit. douchebag is a perfect name for him and that board now.
    glad i'm not the only one...wtf happened to him?

    i think pinder left the board, too...was it b/c he had disagreements wtih IA?
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    Quote Originally Posted by kwyckemynd00
    glad i'm not the only one...wtf happened to him?

    i think pinder left the board, too...was it b/c he had disagreements wtih IA?
    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?"

    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.
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    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
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    Sniffy's site? I've seen him there...I registered, but have not posted. He's got some funky SN there, lol.
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    Quote Originally Posted by kwyckemynd00
    Sniffy's site? I've seen him there...I registered, but have not posted. He's got some funky SN there, lol.
    yea he's on sniffy's site all the time, me, him, rotonio, and 54(aka sniffy54) run it
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    Quote Originally Posted by kwyckemynd00
    Sniffy's site? I've seen him there...I registered, but have not posted. He's got some funky SN there, lol.
    I signed up there recently.. but that's not the site he was helping me out on for a good month plus...

    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.

    www.mightysworld.com/forum/

    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
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    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.
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    Quote Originally Posted by Poobah
    I signed up there recently.. but that's not the site he was helping me out on for a good month plus...

    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.

    www.mightysworld.com/forum/

    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
    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 way

    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.
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    Quote Originally Posted by Bobo
    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 way

    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...

    Thanks 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..

    lol

    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".

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    Monday - Squats

    Intro...

    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...

    http://media.putfile.com/200-x-17-Arse-to-Grass

    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.

    Set 1

    http://media.putfile.com/Set-1---45-hypers-x-20

    Set 2

    http://media.putfile.com/Set-2---45-hypers-x-20

    Abductors

    130 x 25

    Adductors

    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.

    Conclusion...

    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.
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    Nice...JP must be lovin' you with all of your video clips He loves watching his big sweaty men on cam :P
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    Quote Originally Posted by kwyckemynd00
    Nice...JP must be lovin' you with all of your video clips He loves watching his big sweaty men on cam :P
    lol.. I have no choice.. John commands it.

    --

    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

    Side raises

    Red each hand.. 2 x 10

    Pullaparts

    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

    Conclusion..

    I believe.
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    Thursday - Deads, and throbbing back fun.

    Intro:

    I feared barehanded deadlifts going in.. I figured I wouldn't be able to hold 405 for even 1.. I was pleasantly surprised to find I was wrong.. Looking forward to maxing out over 500 barehanded, and keeping it real.. Muahahaahhah.. (yea I'm a little over excited.. bite me. )

    Dead lifts:

    405 x 5 - http://media.putfile.com/Dead-Lift-405-x-5---bare-hands-Whoohoo
    455 x 2.75 - http://media.putfile.com/Dead-Lift-455-x-275

    Like I mentioned, this was the first time I didn't use hooks, and using the over, under grip... I didn't look happy, but inside I was pleasently surprised... Wish I could of got more on the second set, and I'm pretty sure I can get 5 at 455 next week... Keep in mind I haven't done deads in just over 3 weeks now.. infact I haven't done back in over 3 weeks now.. so I was a bit rusty. (and my hammies, calves an quads still hurt from squats on monday.. lol)

    At this point, my back was officially singing, and 15 minute rests were required to be able to walk half assed. It's a good pain... a back pump pain.. but damn it, it makes for a long night.

    Zerker Squats

    225 x 10
    275 x 9 - http://media.putfile.com/Zerker-Squats-275-x-9

    New exercises for me... I used the safety's of the squat rack... and It's probably still not low enough I suppose? First set was pretty easy, and I find the bar don't hurt my arms at all. Took 10 mintues then went at 275, my back still singing, and it sung louder and louder with each rep... I pussied out after 9 reps.. and actually I feel bad about that.. I could of done it... Hopefully next week, I'll be more acclimated to the routine, and my back won't freaking kill me as much... I should be able to do 315 plus for 10, at least at that depth.

    Hyper extensions

    100 x 20
    120 x 20

    Just feeling these out... the 120 was tough for 20 (actually did 21), but I can push harder next time.. again back was wailign at me to stop.. It was awsomely evil. lol

    Seated Rows

    200 x 9 - http://media.putfile.com/Seated-row-200-x-9
    200 x 8

    Not quite up to my normal expectations for these... had a hard time at it, and wasn't able to hold the pull like I normally like to.. but I never been so blasted by the time I got here, and the 3 weeks off don't help.

    Face Pulls

    120 x 10
    140 x 10 - http://media.putfile.com/Face-Pull--140-x-10

    Had no clue how I'd do, and i underestimated quite a bit on these.. no sweating, shaking or fear going on here.. must up the weight. As far as form I'm not sure.. felt alright, but maybe I should of been leaning back more.... and pardon my camera man on this one.. lol

    Abs (Ab Crunch Macnine)

    130 x 20
    150 x 20

    Feeling this out for 20 reps... i should do more next time.. not alot more, but more.

    Grip work (Hand gripper)

    150pounder x 30+ish seconds Both left and right hands.
    200pounder x 20ish seconds Both Left and right hands.
    150pounder x 35ish seconds both left and right hands.
    200pounder x 39ish seconds right, 20ish seconds left.

    I'm an idiot.. thought I was suppose to do these today.. but that's tomorrow... But let me tell ya, my forearms are sore to the touch... I think I showed them a thing or too.. interestingly they got stronger for the most part on each set.

    Curls (Standing cable curls)

    160 x 8
    160 x 8

    Biceps felt great and were strong and fresh, even though the rest of me was pretty much mud. Even better was I had no pain pulling these, from down low.. I've been dealing with pain for so long, and it was getting better.. but tonight, the pain was not there.. I could of probably handled 170 in the first set.. but 160 for 8 in that second set was perfect.

    Conclusion:

    I'm proud of doing unassisted deads... I know I kicked my backs arse.. my grip is learning a thing or too.. and my biceps are still pretty strong after the lay off.. I'm quite happy.. Now if my back would not get so damn pumped, I'd be able to get home sooner so I can type my novel, about how it went.. lol

    And I assume it's a good idea to skip grip work tomorrow?
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    IA thinks he's god. Screw that site. I skimmed through most of the posts, where does Pinder post?
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    Quote Originally Posted by ktw
    IA thinks he's god. Screw that site. I skimmed through most of the posts, where does Pinder post?
    Sorry.. screw what site? Mighties or teamsniffy's?
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    Friday - Gay Gym Day

    Band *******s

    2 board 135 + dbld Greens x 3
    2 board 135 x dbld
    3 board 145 + dbld Greens x 3

    then the nightmare began...

    Apparently someone complained that I should be able to bring in this stuff and do the **** I was doing.. The lady in charge came over and asked me to stop immediately, and that modifying machines is strictly prohibited...

    I suggested this isn't a machine, it's a bench.

    I explained that this is a normal training utilized in gyms across the world. I explained how everything works... etc..

    After I sat there for a few minutes.. I went over and asked her for the managers name or number so that I could write or explain the situation in some fashion... When this arsehole.. who obviously did the explaining said, it's not the Ymca that has a problem with you.. It's me and people like me that don't appreciate you coming in here with all that shiet and wasting our time. he went on to say he pays a member ship here and he shouldn't have to deal with my crap. THen he said I was on the bench for an hour. (when in fact it was just 30 minutes.. and granted I never set this exercise up before, so I had to test the red bands first then had to go with the greens etc.. not to mention putting together 150 pound dumbells.. etc.. it took a bit of time.).

    At this point I began to see red.. pretty quick. But managed not to say anything to stupid.. instead I told him point blank not to ****ing talk to me, and I can see you god damn tears.. (muahaha).

    A few moments later... I came back long enough to mention to the woman and him, that I have a member ship here too, and whether I'm doing band work or doing a regular bench routine, I'm still going to do my 6 sets at my pace... It's my right aswell as it is yours.

    A few moments later the manager came up stairs and asked me what was up.. (she's a 25 year old gal, that really doesn't no the first thing about training).. but I calmly explained everything to her very clearly and intelligently.. explaining resistance, *******s.. how it all works... powertraining, my trainer, and how all of this stuff is completely normal stuff that is well known by just about anybody pursueing powerlifting.

    Then I mentioned that both of the gyms trainers were well aware of my program and both knew that I was bringing the boards in.. and the number one trainer imperticular was quite interested in my training, and my bands.. and he in fact suggested to use bands to increase resistance a long time ago...

    So at this point she informed me she would talk to christian, and let me know what they decide.

    ---

    Now the ****ing arsewhipe that raised the stink in the first place.. I never talked to in my lift to this point... He's been going to gym for the last year and half just like me.. when I started he was actually benching more then me.. and now I'm benching twice as much as him.... I never liked the guy either... he always has a scowl on his face.. and I always had the disctinct impression that this guy is a fine example of an idiot that has no business doing roids.... cause he seems to gain and loose like a yo-yo.. and frankly he's looking weaker then ever.. while I grow stronger every single day.

    Personally I think he's a must be some sort of a jealous *****... I have more friends in the gym that you can shake a stick at.. I can get spot at anytime... and this ****er.. rats me out inside of 20 minutes cause he doesn't like the stuff I brought to the gym.

    Piss me off..

    anyway.. got a run at the moment..

    I did check out another gym.. pretty well equiped.. and explained the entire situation to them regarding bands and what not... they have no problem with any of it.. and at least the one dude knew what I was talking about..

    not sure what I'm going to do just yet.. should find out next week.

    peace..

    edit... sorry for all the spelling and grammer mistakes.. I was in a rush, and never proof read.

    I also did 3 additional sets of 3 with regular weight.. I thought the rage I was feeling would make me stronger..but nope... I struggled to do 295 for 2.. then dropped down and barely squeeze 275 for 2 sets of 3... I was not happy with my performance.
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    I meant the ironaddicts forum, I haven't checked out your other one. I got **** for having chalk once, then I pointed out the fact that the o lifters that go in there late at night bring tubs of it in and the guy quickly shut up and never bothered me again. People don't care about boards and boxes though, they just give me weird looks all the time.
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    Also on squats, I'ts hard for me to tell, but how wide is your stance. When I started going heavy on squats, going really wide and sitting out, like pushing my ass out almost helped me gain a lot of rebound at the bottom of the lift and really helped to bring the hammies into the movement.
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    Quote Originally Posted by ktw
    Also on squats, I'ts hard for me to tell, but how wide is your stance. When I started going heavy on squats, going really wide and sitting out, like pushing my ass out almost helped me gain a lot of rebound at the bottom of the lift and really helped to bring the hammies into the movement.
    I'm about mid width stance at the moment.. 20-22".. I realize in the long run I'll have to spread it out even more, but my abductors and adductors aswell as my hip flexor's are not yet up to the challenge.

    I understand what you saying though... and I would imagine your right... only thing that worries me when I think of the mechanics of it,... IS knee's... Definately need a strong wrap when going heavy with a wide stance like that if you ask me... but I'm still a newb at heart.

    As for Mr. Pinder...

    I would say his home is probably www.teamsniffy.com. There he posts under 11819-056..

    And he posts at a small board, of mostly serious guys with little to moderate expereince that are serious about getting and implementing good advice, at www.mightysworld.com/forum. It here where he watches and posts on my progress.

    --

    Anyway back to the story of last night...

    I have 3 gyms all about the same distance from my place.. (5 minute drive or less)... which is really good, only one other decent gym in this city and it's a good 30-40 minutes away at rush hour..(about the time I'd need to go there.)

    I'll be checking the third one out tonight... If the Ymca won't see the light I will ask them for a refund for both me and my brother*(My training partner, who is currenlty unable to train anyway.. but that niether here nor there), that has been paid in full through October 2006... so if can't be reasonable, I can certainly ask them reasonably for a refund.. and if they don't allow that, I'll take it to the Better Business Bereau(sp).. Surely they can't expect me to pay member ship fees at 2 gyms, because they won't allow me to do the training I need to do

    My only other dilemma, is moving to a new gym means.. I'll be new meat, and will have a very hard time finding spotters... It takes time to make friends and build commodery amoung gym mates... One bro at the ymca though has already agreed to quite the ymca if they don't allow me to do what I need to do, and move to another location with me... So worst case senario, I can help me at least a few nights a week and friday is one of them.
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    That's a bad situation man. Really ****ing stupid how people won't allow proper training at a training facility. Yah, I wrap pretty loosely once I start hitting moderately heavy triples, and then tighter as I go up. The wraps don't seem to help with the lift but give me a good piece of mind at least.
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    Monday - Squats


    Squats (ass to grass)

    200 x 20


    Got all 20 this time, although 20 wasn't pretty. I assume I should try 210 next week? What you think?

    45 degree hyper ext.

    bw x 20
    bw x 20


    Moved in the hip rest, thing as directed... had no support at all... it was way harder... I managed to do alright in the first set, till about 12 reps, then I had to take a few rest pauses.. here and there. Second set was more brutal, and I needed rest pauses after 10.

    Like last week, I could barely dismount the machine.. walking was paintsakingly slow.. and my heart was beating in my low er back. I also couldn't lift my legs on a stool.. hammies were toasted.

    I took a 10-15 minute rest before I was cable of moving around again. lol

    Abductors

    140 x 25


    Can still do a pinch more... didn't need to rest pause.

    Adductors

    140 x 25


    Rest pauses during the last 10 or so.

    Decline bench ab crunches

    18
    15


    I know i'm supposed to do 20.. but the ab crunch machine was busy, so I jumped on the incline bench.. I got 12 reps with a 45 pound plate on my chest.. then had to drop the weight.. got 5 more... and then I had total failure.. got up almost, and I slowly started to fall back down against my will.

    Second set, I just tried with bw... and by 15, even with rest pauses I again, just couldn't squeeze another inch.

    Standing Calve presses.

    275 x 20
    260 x 19


    Brutal calve pain...

    Conclusion, I improved across the board..

    Gym Update:

    It's final, I'm moving to a new gym.. the ymca had no problems offering me full refund for my remaining time there. I just have to have me and my brother fill out the forms, and I'll be out of there in the next few days.
    Good news is the new gym I'll be going to has way more heavy duty equipment capable of taking much more poundage... it is also the home of the big boys around here.. including this cities only Pro bodybuilder.. which I have a unique relationship with... (if I play my cards right, I bet I can make him my new workout partner in the future.. mark my words. I doubt I can make him a powrelift though.. lol )

    John any chance You can utilize a power rack for my high end stuff come this friday.. I'm a bit leary of walking in on my very first day knowing nobody.. and needing help with boards and bands... it would be a fairly bad first impression... and its a huge gym with very few members, and the members they do have are much bigger then the average ymca dude. just an Idea though... your the boss.

    peace.
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    Looks good bud, keep us updated.
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    Tuesday - Chest, shoulders and grip

    Paused Flat Bench

    295 x 3
    300 x 3
    305 x 3 (3rd was forced)


    Yes finally My spotters got the message loud and clear... And the hands were no where to be seen. I got 295 x 3 easy.. had really good glide path aswell. I also got 300 x 3 with no hands in sight, 1 and 2 were easy, and 3 wasn't to hard, but hard enough. 305 x 2 was all me, but the third one only came up about 1/3 of the way and I just lost it, had the rest of the rep forced with my spotter. Good improvement today.

    Oh yes.. almost forgot, I never forgot to pause this time, and each pause was a full 1-1000, 2-1000 slow count.. I done good.

    Paused DB Flat (hammer grip)

    95 x 8
    95 x 8 (8 forced)


    Typical for me.. I seem to like to improve in either bb or db.. but seldom both... But the good news is I pretty much matched last week.. hell I may of even improved... Some of you may of noticed that in my first set that I was sure I did 8 in last week... only actually had 7 reps.. (lol I can't count I guess.)

    Front raises

    Blue both hands 2 x 10

    Side Raises

    Red one hand 2 x 10

    Pull-a-parts

    red one hand 2 x 20


    Hard to judge improvement on all these band exercises... Side raises imperticular are difficult, cause my left arm continues to hurt when I do these... hurt even more then last week from what I can tell.. but loosened up and hurt less in the second set. As for the rest I try to tighten up the band a bit, and make it so the last one is more then just difficult.. These things make me sweat profusely too.. just in case you were interested.

    BB static holds

    315 x 30ish
    355 x 15ish
    315 x 25ish
    315 x 20ish


    Okay.. I should probably rethink these... I'm thinking about adding 5-10 pound every week until I just can't do it anymore.

    Conclusion... I repped soldily for pause squats 300 x 3. That's a good reason to smile if you ask me.

    And I'm officially no longer a member of the YMCA.. Tomorrow I sign up at the new gym, and take some snap shot of equipment for Mr Pinder. Got to see alot of my friend, which was nice, said alot of good byes.... I didn't cry I swear..

    peace.
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    Quote Originally Posted by Poobah
    And I'm officially no longer a member of the YMCA..
    First step toward being a "real" lifter haahha jk

    Tomorrow I sign up at the new gym, and take some snap shot of equipment for Mr Pinder. Got to see alot of my friend, which was nice, said alot of good byes.... I didn't cry I swear..

    peace.
    yeah right



    Nice progress, poobah!
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    Thursday - Back

    Rack Pulls (Bar set to bottom of knee cap)

    315 x 5 - Warm up
    405 x 5 - Chalk, over/under, http://media.putfile.com/Rack-Pull---405-x-5
    455 x 5 - Straps, double over, http://media.putfile.com/Rack-pull---455-x-5

    By Jebus... John told me to try 405... and here I was thinking that it would be easy... Let me tell you it ain't. Turns out pulling from the ground allows you to create alot of explosive momentum with your legs that you can use to pull through the top half... Well pulling from a rack completely robs you of that momentum.. It's a *****. Lol. If you notice on my first attempt at 405, I had to regroup a few times before I realized this was serious business. 455 was nasty, but with the straps I was able to concentrate soley on moving the weight.

    Zerker Squats

    225 x 10, http://media.putfile.com/Zerker-Squats-225-x-10
    275 x 10, http://media.putfile.com/Zerker-Squats---275-x-10

    Vast improvement, but probably largely do to the fact I didn't do deads from the floor (which kept my legs fresh). I moved the bar down a bit lower then it was at YMCA.. but after the ease of the first set, I was pretty sure I needed to go lower yet. So I dropped it another notch, and added 50 pounds. That set was work.. My forearms have bruises from last week, and by the 7th rep, I was smarting. By the 10th rep both my legs and my lower back fried at about the same time.. and if you look carefully, I had rubber legs threatening to topple me over on the way back to the camera.. What fun.

    Hypers

    Houston.. We have a problem.

    The gym is better in general, but not a hyper in the joint.. I didn't know what to do in it's place.. and frankly I was hobbling around bad. Another bad thing about this gym, no damn seats to sit down and let the back kewl off.

    I was thinking about adding in dimel squats.. but thought that might would john really torcher my like that? Anyway, what do I do in place of hypers?

    Seated rows

    200 x 12
    220 x 7

    This weight pile is a little messed up, the weights really start to jump up as you get heavier.. 220 was my only option after 200... I should be good for 8 next time around though.

    Face Pulls

    165 x 10
    165 x 10

    Can do a bit more... but the damn weight stack takes some jumps from here, I'll have to see how offended they get if I peg weight..

    Abs

    Ball crunches 2 x 20

    It's true.. Alot of the biggest guys in the gym truly don't know jack about how they got so big.. they just worked thier arse off and ate. The biggest guy in the gym at the time... was just huge as sin... And we ended up almost walking into one another.. and he was very kind.. which gave me an opening... Turns out he's been lifting for 21 years now, which shocked me cause I swear he didn't look a day over 25. He's actually 42.
    Anyway I went and did my first set of crunches... and when I was done, he came right over to me, grabbed my ball and proceeded to show me exactly how he thought it should be done. Now I don't know if he's right or not... but basically he had me roll forward more so my knees stayed about 8" from the wall, and my ass was down low... When i went back I was suppose to really stretch my back out and completely relax my abs, giving it a good stretch. (normally I come back and keep my abs flexed, and by the end of set I'm glad it's over).. well this set of 20 was the easyest set i've done in my life... and when he said.. "so how's that feel" I sort of just went with it and said... "Great".. (I couldnt' very welll say it feels like I didn't work a thing).

    Now here's the kicker.. He then proceeded to tell me, that if I keep working my abs like that I will quickly burn away the fat as I replace it with muscle.. Suggesting that abs work results in spot reduction of fat in the belly. He then went on to say, that you should never add weight to ab exercises it's not needed.. all you need to do is try to do it faster and faster... I'm looking at him like these are gold nuggets.. (and for a ll I know they are) but everything else i have learned was telling me.. You got to be ****ing kidding me.

    Preacher curls ( on some plate loaded machine )

    125 X 4 + 90 x 5
    100 X 6

    Not really sure what the weight really is.. the mechanism weighed something... and It was weird. It was hard to get it moving, but eased off in the middle portion, and got hard again going into the squeeze at the top.. I think I'll move to ez or bb free curls next time.

    Conclusion.. I think I done good.. but I need a new exercise? Was my Zerkers low enough?

    P.s. Sorry about the avi's, my program that converted them expired..
    P.s.s. I need to see a doctor about my need to write overly long posts.
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    Those are the same dudes that come up to me and ask me what the boards are for and say that if I want to build strength I need to do 1 to 5 reps with dumbells and if I want to cut that I should do 5 to 10 reps with barbells. Or the old guy crew who you can tell is massively juiced but have been doing the exact same routine with nearly the same weight for 2 years now and apparently seem to know nothing at all about training.
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    Poobah's Avatar
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    Quick update..

    To keep y'all informed. I'm suppose to drop my Zerkers down even farther..

    And drop my rack pull down a few inches... (I'll have to stand on a plate or something.)

    I also have to sub, gm's, pullthroughs, or back attacks in place of the hypers I can't do at that gym... I'm taking suggestions on the best option.

    what you think?

    Peace.
  

  
 

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