Alexander's strength training log

Page 2 of 9 First 12347 ... Last
  1. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Quote Originally Posted by Alexander View Post
    I'm down for the squat challenge. I need to see where my max is at on squats soon. I really have no idea, could be between 550-600. I am starting to use a belt so that should help, and I have some old knee wraps that I'll probably use when going heavy, not wraps actually, just knee sleeves.

    I think I'll pass on the push press challenge for now. The standing military challenge may go down similar to the speed walking contest I had with a friend. He was dusting me in speed walking, so I started kind of running, it was debatable. I'm being an idiot, but seriously is their a 1 inch knee bend allowed, you know what I'm saying.

    Here's today's workout-dyn bench

    Bench 135# 6 sets of 3(monster mini's doubled) good speed, the monster mini's may be a bit much for me(probably 60# at bottom, 150# at top)

    dumbell presses-110# 18, 16(anytime reps go over 12, I suck)

    incline CG bench-225# 9, 7(couldn't get 10 and 10 like last week? Was going a little slower trying to focus on tri's)

    pulldowns and lateral raises and called it quits. Pretty good workout, felt stronger than I was.
    Don't even think about a 1 inch knee bend on the standing military. Extreme backbending is, of course, completely legal. Nice workout, Big Dogg.

  2. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by jas123 View Post
    Don't even think about a 1 inch knee bend on the standing military. Extreme backbending is, of course, completely legal. Nice workout, Big Dogg.
    The other day I was at Bestbuy and some fat **** who thought he was a bad ass was walking with his arms all flailed out and gritting on everyone, sure enough this disgusting **** got into his obnoxious raised truck and the license plate read "Big Dogg". I can almost guarantee this guy had "Big Dogg" tatted on himself somewhere. If their was any justice in this world he would've had "Fat ****" on his license plate:donut:
  3. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Quote Originally Posted by Alexander View Post
    The other day I was at Bestbuy and some fat **** who thought he was a bad ass was walking with his arms all flailed out and gritting on everyone, sure enough this disgusting **** got into his obnoxious raised truck and the license plate read "Big Dogg". I can almost guarantee this guy had "Big Dogg" tatted on himself somewhere. If their was any justice in this world he would've had "Fat ****" on his license plate:donut:
    Excellent, what a doofus. I actually find people who think so highly of themselves, when they have no reason too, absolutely hilarious. Not really in a "I want any direct interaction with them sort of way", more in a "sit back at a distance and be amazed at why this dude thinks he's sweet". Of course, it's only funny for a little while. The hiked up truck is perfect.
    •   
       

  4. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Rep Power
    31509

    can't believe you guys have a problem with my truck ****ers!

    Big Dogg

    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  5. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by kabuki View Post
    can't believe you guys have a problem with my truck ****ers!

    Big Dogg

  6. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    tuesday's workout-max effort lower

    Rack lockouts(went down to plates elevated 4")-655#, tried 675#, got it up 1". I was pretty happy with 655#. I need to move on to something else next ME lower day.

    GHR-2 sets 20

    Back raises-2 sets 20

    That was it. Hopefully my olympic dumbells with fatty handles will be here for bench tomorrow. I want to see how many reps I can get at 150#.
  7. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Rep Power
    31509

    solid session man.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  8. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    thursday's workout-max effort upper

    extra wide grip bench press(knuckles 1 inch outside rings)-275#-14, 295#-10

    rolling dumbell tri ext's- 40#-12,12,10,10 (30 sec rest between sets)

    cable rows-180#-16, 14, 12

    laterals-35#-3 sets of 12

    Kind of a hypertrophy day.
  9. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    saturday's workout-dynamic lower

    Speed deads-315#-3 sets of 1, worked up to 545#. It came up way slower than I had expected. If I maxed today I would've probably got 605# max. Probably doing too much heavy deadlifting, as I did a 655#(4" rack) deadlift 4 days ago.

    MR close stance squats-275# 2 sets of 15

    That was it. Don't know why I decided to work up on deadlifts, pretty stupid. Regardless I think I need to work on the bottom of the deadlift, any tips would be appreciated. Also, when doing regular deads my belt digs into my floating ribs, guess I need a different belt.
  10. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Quote Originally Posted by Alexander View Post
    Speed deads-315#-3 sets of 1, worked up to 545#. It came up way slower than I had expected. If I maxed today I would've probably got 605# max. Probably doing too much heavy deadlifting, as I did a 655#(4" rack) deadlift 4 days ago.
    You're probably just burnt out man. The belt kind of sucks at the bottom of a DL for me too. It's always in the way. If I don't time my eating well and eat shortly before my DL workout it pushes my food up in my stomach to uncomfortable levels at the bottom of a DL.
  11. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by jas123 View Post
    You're probably just burnt out man. The belt kind of sucks at the bottom of a DL for me too. It's always in the way. If I don't time my eating well and eat shortly before my DL workout it pushes my food up in my stomach to uncomfortable levels at the bottom of a DL.
    Thanks for the advice. Do you know of any way to improve the bottom of the deadlift?
  12. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    I've heard that rack squats with the bar starting just below the bottom of the sternum should help. Just do heavy singles.

    Otherwise the book "starting strength" recommends "halting deadlifts" where you do the first part of the motion from the floor to just above the knee and then drop the weight. The body is supposed to respond well to high reps of these, something like a set of 8 at 85% of 1 RM of the full DL. Since it's a partial motion, it shouldn't take as much of a toll on the CNS.

    This is where I'm weak too so these are the two things that I'm going to try.
  13. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Oh and a nother thing that might help is a cool approach like Benedikt:



    Magnusson's an amazing DLer but I've gotta laugh at his "setup" for the lift.
  14. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    How the hell are his legs so straight at the start of the deadlift? His back isn't at a disadvantageous angle even with his legs so straight. Is his lower back rounded a bit? Good sh*t.
  15. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Yeah, his legs are pretty straight. Not sure what that's all about, but it doesn't seem to hinder him. Could it have to do with the shirt?
  16. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    thursdays workout-max upper

    dumbell bench-140#-11,9

    military rack lockouts(6-8")-275-15(first time on these, felt a little awkward, will go heavier next time)

    rolling dumbell ext-40#-4 sets of 12(30 sec rest between sets)

    pulldowns-160#-3 sets of 12(my cable pulldown is harder than most, so I may or may not suck at these)

    laterals-35#-3 sets of 12

    Decent workout. I missed a few workouts, planned to take a few day break, but ended up partying way too much. Damn those beam and cokes are addictive. Anyways I'm back on track and won't take a break for quite some time.
  17. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Are the military rack lockouts a bench assistance exercise?

    Nice workout. I should do something today too after all the crap I just ate.
  18. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by jas123 View Post
    Are the military rack lockouts a bench assistance exercise?

    Nice workout. I should do something today too after all the crap I just ate.
    Yeah, they are a bench assistance exercise. I guess they build stability in the shoulders and help with lockout strength. I thought I would be doing maybe 365x3-5 on these, but I guess not. I think I can work my way up there pretty quickly though.

    Go do another one of those vagina workout's with your girl, and no I don't mean banging her. I'm headed for round 2 of glutten bowl:donut: Weighed myself after round 1 and was expecting to be 240ish, but was only 235? We'll see what the weight's at after round 2.
  19. Registered User
    Polynomial's Avatar
    Join Date
    Jun 2007
    Location
    Champaign, IL
    Posts
    364
    Rep Power
    270

    Quote Originally Posted by Alexander View Post
    Go do another one of those vagina workout's with your girl, and no I don't mean banging her.
    Set the elliptical for 'Strength' and feel the buuuurrnnn.
  20. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    I'm sure you've been partying too much hanging with your boys, Alex.



    But you can always do some cardio to work off any weight gain.

  21. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    What caused people to get like that? I think we should form a militia with the libertarian henchman Rogue as our leader. We must rid the earth of these subhuman douchebags.
  22. Registered User
    Polynomial's Avatar
    Join Date
    Jun 2007
    Location
    Champaign, IL
    Posts
    364
    Rep Power
    270

    Quote Originally Posted by Alexander View Post
    What caused people to get like that? I think we should form a militia with the libertarian henchman Rogue as our leader. We must rid the earth of these subhuman douchebags.
  23. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by Polynomial View Post
    haha, nice!
  24. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    I decided to help Alex update his log.

    Sat.


    Sun.


    Mon.


    Tues.


    Wed.


    Thurs.
    :donut:
  25. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Pretty accurate, thanks Jas. Worked out yesterday and today, and it was not good.

    Sat-dyn lower

    Squats(16" box)-275#-6x2

    Squats(parallel)-365#-17,10

    GHR's-2 sets of 15

    Strength didn't seem horrible after the layoff, but endurance was destroyed, and I felt like sh*t working out.

    Sun-Dyn Upper

    Inc Bench-185#-6x3

    Inc Bench-295#-10,5

    Cable rows-180#-12,9

    DB mil press-100#-8,4

    pushdowns-----

    That was it. Both workouts felt rough. It's been a while since I've just destroyed myself for a few weeks in a row like that. Never again, at least not to that extent. Hopefully I'll feel normal by the middle of this week.
  26. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    Glad you're back to your old self, Vanavich. You'll be fine in a few days. What's the weight at?

    Any ladies get the American Me treatment in this time of partying?
  27. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Rep Power
    31509

    take it easy...rest up...and get ready to tear it up again.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  28. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by kabuki View Post
    take it easy...rest up...and get ready to tear it up again.
    Will do. I think I may have asked you before, but do you have any preferred exercises to improve the bottom of the deadlift?
  29. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Rep Power
    31509

    Quote Originally Posted by Alexander View Post
    Will do. I think I may have asked you before, but do you have any preferred exercises to improve the bottom of the deadlift?
    pulls off blocks and speed deadlifts for explosion.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  30. Registered User
    Alexander's Avatar
    Join Date
    May 2005
    Location
    Fedor over Lindland in under 4 minutes
    Age
    35
    Posts
    5,068
    Rep Power
    2648

    Quote Originally Posted by kabuki View Post
    pulls off blocks and speed deadlifts for explosion.
    Thanks, I'll be adding those soon.

    tues-max lower

    high rack squats(maybe 1-1 1/2 feet of squatting)-765#

    GHR sup setted with back raises-3 sets 12 each.

    decline sit-ups-2 sets 25

    I don't know what the hell these high rack squats are gonna do for me, but I figured I'd give them a shot. Never had that much weight on my back before. Feeling somewhat alive again, pretty decent workout.
  •   

      
     

Similar Forum Threads

  1. Replies: 114
    Last Post: 08-23-2011, 07:39 AM
  2. KELSEYs training log-strength hypertrophy split
    By kelsey in forum Powerlifting/Strongman
    Replies: 0
    Last Post: 03-03-2006, 11:35 PM
  3. Where to get diet/training log?
    By pcn in forum Weight Loss
    Replies: 3
    Last Post: 01-14-2005, 01:16 AM
  4. Strength training for children
    By Iron Warrior in forum General Chat
    Replies: 2
    Last Post: 04-19-2004, 05:43 PM
  5. 5 Core Concepts of Strength Training
    By YellowJacket in forum Exercise Science
    Replies: 1
    Last Post: 02-17-2003, 06:52 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.