Alexander's strength training log

sun-dyn upper

inc bench-205#-4x3, 315#x8

flyes-80#-2 sets 12

cable rows(w/ avg band)80#-15,12

will return a little later to do some standing military's and tri's.
 
sun-late mini session

standing military's-185#-9, 7

incline cable tri ext-80#- 12, 10

that's all. those standing military's are a motherfvcker. They gassed me real bad, could've been that I had already trained earlier, but damn.
 
What are you doing pressing twice in one day? Some day when you're looking for variation try dumbell standing military. It's intense.
 
Alexander said:
Cool, I thought you had one at one point, or maybe you were borrowing one.
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Yeah, this WPO (?), I think, cannot remember which org., he lifted for now, but nevertheless this Professional PL'er named Sean Brown I used to lift with gave a Titan to me (he was sponsored). That was for a 200lb'er+ which needless to say is to big for me now.
 
jas123 said:
What are you doing pressing twice in one day? Some day when you're looking for variation try dumbell standing military. It's intense.
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I don't know what the hell I was doing. Standing military's to below chin are so much harder than behind the neck presses. At one point I could do btn presses to hairline with 275 for 5 or so. I'd love to be able to standing military 275, but that will take quite some time I believe. I'll give the dumbell's a shot. You may have seen them listed in a few of my workouts, but I was doing one arm at a time and holding a post with my other hand.
 
Mulletsoldier said:
Yeah, this WPO (?), I think, cannot remember which org., he lifted for now, but nevertheless this Professional PL'er named Sean Brown I used to lift with gave a Titan to me (he was sponsored). That was for a 200lb'er+ which needless to say is to big for me now.
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How many #'s approximately would you say it added to your dead? Are you planning on staying around 175 for a while or are you going to slowly creep back towards 200?
 
Alexander said:
How many #'s approximately would you say it added to your dead? Are you planning on staying around 175 for a while or are you going to slowly creep back towards 200?
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I'd say ~30-45lbs. I am not sure if that is atypical or less than most. I know that I hadn't really learned to use it properly. Wicked suit though.

There is a PL Comp in the Niagara Region where I live in a few months, and if I can keep progressing back to my 200-level Deads at 170-175, I think I have a chance. But, my three-lift total is f'ing horrible.
 
Mulletsoldier said:
I'd say ~30-45lbs. I am not sure if that is atypical or less than most. I know that I hadn't really learned to use it properly. Wicked suit though.

There is a PL Comp in the Niagara Region where I live in a few months, and if I can keep progressing back to my 200-level Deads at 170-175, I think I have a chance. But, my three-lift total is f'ing horrible.
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What is the weight limit that you would be close to, cut a little to 165? Where is your bench and squat at these days?
 
tues-max lower

rack deads(mid-cap)-775#

GHR- 26, 22- gotta keep up with Buki on these

band hip work

Good workout. What are some good exercises for quads, that don't bother the knees?
 
Damn 775 is huge. I can't hang on these at all.

The pause squats I did Sat. hit my quads well. Front squats?
 
Well, your training is geared in a different direction, kind of. I'm sure you could pull some big numbers, but maybe you're hesitant because of your back.

I'll give the pausers a shot. Front squats are good. Only problem with them is that my breathing fails before my legs/lower back do.
 
Naw, I just can't pull. Training or not. Do you hold you're front squats properly or in the crossed arm position? I always have to cross and never feel like my numbers are representative of my strength in the movement.
 
Alexander said:
What is the weight limit that you would be close to, cut a little to 165? Where is your bench and squat at these days?
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Yeah, I would be close to 165. I could cut there easy.

I'm not sure where my max for either are right now, and it's hard to gauge off of reps. I only do 20 rep sets for Squats, because I hate big legs. Right now I'm doing 215 x 20 for those. Not sure on Bench, I'll give them both a heavy go this week.

The Provincial Record for 165 DL is somewhere around 635 I believe.
 
Alexander said:
tues-max lower

rack deads(mid-cap)-775#

GHR- 26, 22- gotta keep up with Buki on these

band hip work

Good workout. What are some good exercises for quads, that don't bother the knees?
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I do some core-strengthening/balance/quad work on those half-stabilizer balls at times. The ones which are cut in half and connected to a piece of wood, not sure if you know what I mean. Anyway, I extend a 45lb out with my arms and do incredibly deep and slow squats. It's good for the flexors and balance as well. Helps me stay stable in my deep squats.
 
thurs-max upper

incline bench-365x2

dips-22,20,16(30 sec rest periods)

one arm cable rows(w/ chains)-3 sets

lateral raises

Was hoping to get 4-5 on the inclines, didn't happen.
 
jas123 said:
Naw, I just can't pull. Training or not. Do you hold you're front squats properly or in the crossed arm position? I always have to cross and never feel like my numbers are representative of my strength in the movement.
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I cross them as well. What other way is their to do it, wrist breakers?
 
I'm a bit confused by this last bit of conversation. I was joking about the wrist breakers, sort of. I don't have the flexibility in my tri's/forearms/wrists to hold the bar oly lifter style. Thanks for the article and pics, Poly.
 
I knew you were kidding. I got distracted and then had to go so I posted something that didn't make much sense.
 
sat-dyn lower

squat-14" box-275 6x2

squat-16" box-405-19(touch n go)

front squats-225- 2 sets of 10, real slow

GHR-1 3/4" band-11,8

great workout. got 3 more reps touch n go on the 405 test than I did sitting down and back style. dry heaved and couldn't breath afterward for a few minutes, it was a little scary actually. I took 4 RPM and about 60mg geranamine pre-workout, not sure if that had anything to do with the little episode. Couldn't breath for sh*t on the front squats. Can't wait for the fights tonight, go Wanderlei!!!!!!!!!!!!!!!!!!
 
Damn 4 RPM and 60mg of geranamine is a serious level of stim. Everyone was f-ed up after that event at the contest.
 
I know, and I'm pretty sensitive to stims, stupid move by me. 3 RPM and 30-40mg geranamine should be more than enough for me. I don't wanna end up like Mullet, OD'ing on Rockstars and doing rack deads with one foot 8 inches behind the other and bent at a funny angle:blink: I also took 3 grams l-tyro, I am friggin wired right now.
 
BTW, 19 is pretty damn impressive Alex. You're one hell of a lifter.

Alright, let's make this contest official, Mullet and Alex. How about we each post a vid of our full DL max by March 15th? Assuming that our rack pull is in line with our full DL then we can skip a vid for it. Maybe Kabuki or someone can officially judge our lifts from the vids. So take it from a side angle.
 
jas123 said:
BTW, 19 is pretty damn impressive Alex. You're one hell of a lifter.

Alright, let's make this contest official, Mullet and Alex. How about we each post a vid of our full DL max by March 15th? Assuming that our rack pull is in line with our full DL then we can skip a vid for it. Maybe Kabuki or someone can officially judge our lifts from the vids. So take it from a side angle.
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Sounds gravy. Honor system on the weight? (bodyweight)
 
sun dyn upper

inc bench(w monstamini 40# bott, 80# top)165#6x3, 255# x10
power flyes-95# 10(6), 9(5)-(rested 10 secs then did parenthesis)
cable rows-100#(w 1 1/8") 16(7), 15(7)-(ditto)

good workout, will return in a few hours for standing military and tri's.
 
jas123 said:
BTW, 19 is pretty damn impressive Alex. You're one hell of a lifter.

Alright, let's make this contest official, Mullet and Alex. How about we each post a vid of our full DL max by March 15th? Assuming that our rack pull is in line with our full DL then we can skip a vid for it. Maybe Kabuki or someone can officially judge our lifts from the vids. So take it from a side angle.
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I'm impressed with 19 myself, but 16" is a smidge above parallel for me, plus I'm in the comfort of my home and it is basically the first thing I'm doing in my workout, opposed to having done a bunch of other events.

March 15 sounds good. I say include the vid of the cap level dead. Close up on the weights, zoom out and lift.
 
Okay sounds cool. I'll have to bride Poly to record me again, though.

Yeah I thought 16'' (or whatever the contest weight was ) was slightly above parallel for me too, smidgester.
 
sun-assistance work

standing military's-205#-4, 185#-6

cable tri ext-40#+50# in chains-14, 12

db curls-45#-12,10

should probably find a different time to train the standing military's since I had already pressed today. figured better later on in the day than in the same workout? thought I would gain quickly on these, but not the case.

Jas, where is your hand and foot placement on the SM's?
 
Feet about shoulder width with my hands about 1'' to 1.5'' inside the rings between the knurled part or about 2-2.5'' narrower with each hand than I bench. If you aren't wearing a belt it helps a lot.
 
tues-max lower

high rack squats(close stance, 1-1.5 feet of squatting)-805

front squats-225-2 sets of 12

GHR's(w/1 3/4" band)-15, w/ band + 35#plate-8, dropped plate 7, dropped band 7.

good workout. feel like I'm getting strong, upping intensity.
 
jas123 said:
Feet about shoulder width with my hands about 1'' to 1.5'' inside the rings between the knurled part or about 2-2.5'' narrower with each hand than I bench. If you aren't wearing a belt it helps a lot.
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hmmm, I'll try that style. I stand like some obese retard, feet very far apart and toes pointed outward, plus I put my index fingers on the rings. I think I stand like that to prevent me from using my legs at all.
 
Alexander said:
hmmm, I'll try that style. I stand like some obese retard, feet very far apart and toes pointed outward, plus I put my index fingers on the rings. I think I stand like that to prevent me from using my legs at all.
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As far as grip, what I've heard you want is that when looking from the front and the back, your forearms are vertical. This assures the most efficient transfer of power to the bar.
 
Polynomial said:
As far as grip, what I've heard you want is that when looking from the front and the back, your forearms are vertical. This assures the most efficient transfer of power to the bar.
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Makes sense, I'll have to try moving my grip in a few inches.
 
Alexander said:
Was reading over this, what an arsehole comment, that's me.
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Haha, no. I just forgot to reply. I'm keeping a pretty tight log, so I can always figure out how much I've improved :) I just gotta keep drinking my milk and I'll outlift all you mofo's in like 5 years or so :head:
 
fri-max bench

4 board press-425x5

dips-22,18,16

one arm cable rows w/ 50# chains-40#weight-16, 14, 10

pushdowns........

crappy workout. was suppose to workout yesterday, felt like sh*t, still do. I really thought I would be 4 board pressing 455 for reps, but I haven't done a lot of them, I'll be doing more of these in the future.
 
saturday-legs

deadlift-585#-5(dropped bar, rested 10 seconds, than did next rep)

pause squats-275# 2 sets 10

little ab work

called it a day. I've been in some sort of a fog for a few days now. I was planning to do 545# for straight reps, but decided to do the 585 with 10 sec rest in between reps. the last 2 reps were hunch backed and ugly, something weird happened behind my left arm.
 
jas123 said:
That's nothing 80 mg of geranamine and 6 RPMs can't fix. 585 for 5 is still pretty damn impressive.
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I think overusing stims for the last couple weeks might be what has me in this fog. Took 40mg g, and 4 caps RPM pre-workout and was still fogged out. Just to be clear their was a 10 second rest between each rep at 585. I don't know I've felt retarded ever since that 805 rack squat on tuesday, CNS issues I guess. Might be time for a stiffy.
 
Yeah, I think I'm going to cool with the stims for a while or maybe just stick to RPM. I'm not digging geranamine these days.
 
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