Alexander's strength training log

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  1. sat dyn squat

    315 6 sets of 2

    rev hypers 60# 3 sets 12

    abs

    Kept it short, felt like crap.


  2. Quote Originally Posted by Sir Savage View Post
    Yeah, you need to drink more water just to aid in digestion and help "volumize" your muscles, but also to dilute the ingredients and make them a little less harsh on your tum-tumsies.

    Yeah, take some SuperCarb with several meals throughout the day and of course, take it to carb. load pre-workout and with a faster digesting carb like WMS post-workout.
    Thanks Savage. I'll let you know how the supps work out for me.
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  3. Quote Originally Posted by kabuki View Post
    Damn you are a strong boy!

    Particularly your incline bench.

    i would recomend getting a belt for the deadlifts. wearing it super tight isn't nescessary for pulling IMHO. And a good belt is a huge difference when squatting and having something to push that stomach against.

    Time to Get STRONG!
    Thanks man. Inclines are much more natural for me, flat bench has always been a bit awkward, not sure why. What I really need to be doing is working on my squat. I always neglect it, because deadlifting is just more fun for me. I have a belt, and I started using it about 2 weeks ago, it has seemed to help already, but I'm still not entirely used to it.

  4. Quote Originally Posted by Alexander View Post
    Thanks man. Inclines are much more natural for me, flat bench has always been a bit awkward, not sure why. What I really need to be doing is working on my squat. I always neglect it, because deadlifting is just more fun for me. I have a belt, and I started using it about 2 weeks ago, it has seemed to help already, but I'm still not entirely used to it.
    How about we do some sort of a squat improvement challenge when my contest is over in Dec? We'll see who can add more pounds onto their squat in a certain period of time. I should say that I always wears knee wraps for sets over 400 because my girlish knees seem to bother me without them. Anywho, this might motivate us both more and we can come up with some sort of prize for the winner or punishment for the loser.

    We pretty much tied on that incline challenge, right?

    BTW, I've got a race to a 250 standing military and 350 push press/jerk with some local friends. Feel free to try this if you want to as well.

  5. Quote Originally Posted by jas123 View Post
    How about we do some sort of a squat improvement challenge when my contest is over in Dec? We'll see who can add more pounds onto their squat in a certain period of time. I should say that I always wears knee wraps for sets over 400 because my girlish knees seem to bother me without them. Anywho, this might motivate us both more and we can come up with some sort of prize for the winner or punishment for the loser.

    We pretty much tied on that incline challenge, right?

    BTW, I've got a race to a 250 standing military and 350 push press/jerk with some local friends. Feel free to try this if you want to as well.
    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.
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  6. 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.

  7. 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:

  8. 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.

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

    Big Dogg

    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

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

    Big Dogg


  11. 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#.

  12. solid session man.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  13. 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.

  14. 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.

  15. 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.

  16. 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?

  17. 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.

  18. 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.

  19. 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.

  20. 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?

  21. 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.

  22. Are the military rack lockouts a bench assistance exercise?

    Nice workout. I should do something today too after all the crap I just ate.

  23. 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.

  24. 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.

  25. 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.

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