Alexander's strength training log

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  1. 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.


  2. 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.
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  3. Quote Originally Posted by Polynomial View Post
    haha, nice!

  4. I decided to help Alex update his log.

    Sat.


    Sun.


    Mon.


    Tues.


    Wed.


    Thurs.
    :donut:

  5. 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.
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  6. 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?

  7. take it easy...rest up...and get ready to tear it up again.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  8. 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?

  9. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  10. 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.

  11. Nice work Alex. 765 is a load o weight.

  12. weds-max upper

    decline press-315#-12(these were awful, felt like I had never done these before)
    dips-3 sets 15
    pulldowns-3 sets 15-140#
    pushdowns

    Another crappy workout. Felt incredibly weak and off balance on declines. I deserve this for living like an alcoholic for 3 weeks. Oh well, I'll keep pluggin away.

  13. friday-dyn lower

    squats-16" box-275#-6x2

    GHR-3 sets 12

    leg raises

    decent workout. still felt a bit out of it.

    sunday-dyn upper

    Inc bench-205#-6x3-speed was excellent

    flyes-40#w/monstamini behind back-2 sets 12

    cable rows-90# w/avg band doubled-2 sets 12

    pushdowns

    finally felt back to normal. things should begin to progress from here, I hope.

  14. GHRs are quite possibly the best exercise going right now.

  15. Quote Originally Posted by Mulletsoldier View Post
    GHRs are quite possibly the best exercise going right now.
    They are great, or if you have a messed up back or are looking for a badunkadunk then reverse hypers are the way to go.

  16. better step it up on those GHR's or i'm gonna catch you:donut: up to 10 reps per set now
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  17. I'm pretty light, so I can hammer those off pretty good. Not like you mammoth bastards.

  18. Quote Originally Posted by kabuki View Post
    better step it up on those GHR's or i'm gonna catch you:donut: up to 10 reps per set now
    shnikey, time for me to start using a band around the neck, those are brutal.

  19. Quote Originally Posted by Mulletsoldier View Post
    I'm pretty light, so I can hammer those off pretty good. Not like you mammoth bastards.
    Is that you deadlifting? I'd love to see a vid or some pics. I think I'm getting a digi for christmas, so I will start posting some vids sometime in the new year.

  20. Quote Originally Posted by Alexander View Post
    Is that you deadlifting? I'd love to see a vid or some pics. I think I'm getting a digi for christmas, so I will start posting some vids sometime in the new year.
    Yeah, here's the vid:


  21. monday-max lower

    deadlift-standing on 4" block-565#(very pleased with this, wasn't pretty but locked it out)

    squats-275#-2x20

    knee raises

    Good workout. I'm weak out of the bottom, so that 565# made me very happy. Used a skinny little kid weightlifting belt, as the one I normally use was digging way too much in that position.

  22. Damn that's a serious pull off a 4'' block. Good work.

  23. Quote Originally Posted by Mulletsoldier View Post
    Yeah, here's the vid:

    Damn, I don't know how you did that. Your positioning looks crazy, nice lift.

  24. I drank too many Rockstars. I get kind of out of it. My right leg is much too far behind. I had a really nice clean pull off the floor right before that. Cam died though. I'll try and get it next time.

  25. Quote Originally Posted by Alexander View Post
    Damn, I don't know how you did that. Your positioning looks crazy, nice lift.
    i was thinking the same thing. never quite seen it done that way before.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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