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Jim: Performance is King Log.

herderdude said:
You let the bottom get pretty hard before you stick it in there. I'm not doing this myself, my boss has finished more than his fair share of concrete.

What concrete gym?
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Sounds pretty hard to make a perfect sphere though.


That was another reason I was put off by it.
 
jimbuick said:
Sounds pretty hard to make a perfect sphere though.

That was another reason I was put off by it.
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Hey, if I don't like it, hitting it with a sledge would be a nice conditioning sesh. There's also finishing compound.
 
This is just one of my concrete implements back home: Invalid Link Removed
 
You guys should buy big bouncy balls and cut a hole and funnel it in. Then just use the patch/rag method to finish the other side. Probably have to do it a little bit at a time or it would get "squashed" looking I think. 3-4 inches at a time and setting it at different angles could work though.
 
NomZ said:
This is just one of my concrete implements back home: Invalid Link Removed
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That's awesome.

Shoulda clean and pressed it.
CountryLiftin said:
You guys should buy big bouncy balls and cut a hole and funnel it in. Then just use the patch/rag method to finish the other side. Probably have to do it a little bit at a time or it would get "squashed" looking I think. 3-4 inches at a time and setting it at different angles could work though.
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I don't think that would work.
 
Why not? The thick balls like the big med balls could hold the crete w/ out an issue tearing, you would have to have something to sort of keep it in place and upright like a hook for the hole, etc. Of course you are limited by the size of the ball. It's just like a mold. Cut, fill, set, repeat. biggest issue would be it squashing a bit once you get it more full so you would have to do it pretty slow to keep the unset weight down.
 
CountryLiftin said:
Why not? The thick balls like the big med balls could hold the crete w/ out an issue tearing, you would have to have something to sort of keep it in place and upright like a hook for the hole, etc. Of course you are limited by the size of the ball. It's just like a mold. Cut, fill, set, repeat. biggest issue would be it squashing a bit once you get it more full so you would have to do it pretty slow to keep the unset weight down.
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Any amount of weight against the rubber ball would squash it down. It isn't firm enough to hold its shape with the concrete inside.
 
ME Squats. Oct. 14, 2013



Warmup: Foam Roll Lower Body, Hip Flexor Stretches, LAX Ball Glute, Work up to 275 x 4

Pre: 1.5 Scoop Enhanced (Oh, how I missed this)
Intra: 2 Scoop MBCAA+

Comp. Squat: 315 x 4, 335 x 4

Grind. That was the hardest 335 of my life, it's been a while since I hit a heavy squat. Might be a little beat up from the comp. still, dunno, don't really care. It was a true ME today, no PR, but no shortness of effort.


Front Squat: 185 x 5, 225 x 5, 275 x 5 x 2 (Big PR), 275 x 2

Got stuck in the hole on the 3rd, dumped the weight. I saw God today. And blackness, a lot of blackness.

Good Morning: 225 x 8, 185 x 10, 205 x 10, 205 x 8

Oh my Jesus. That first set was awful, didn't hit the desired reps so I dropped the weight. It was like my eyes were open, but I couldn't see anything. For a very brief moment, I might have died today. Not really, but these last two exercises were tests of my character.


a1. Keg Front Carry: 160 x 20yds x 2
a2. Walking Lunge Sled Drag: 90 x 20yds x 2
a3. 1 Leg Calf Raise: 65 x 8, 65 x 10

Backwards Sled Row/Facepull: 90 x 30yds, 135 x 30yds

Note to self: More weight next time.

Legs are already starting to get sore, didn't have the performance I was hoping for on the back squat so I decided to smash some heavy front squats (was supposed to be 5x5 anyway) don't think I've ever done more than 1-2 with 275. Not sure if I'd be incapable or not, just never had the cajones to try it.

But, seriously, I think I saw God today. Almost vomited a few times, and it is near impossible to make me vomit. I literally hate it more than anything else in the world, and will do whatever I can possibly do to keep it all down.

Tomorrow's sprints are going to feel amazing, get some blood flowing in the legs and try to work through some of the DOMS that is sure to come.


Dinner Update: Post workout Wendy's. 2 Spicy Chicken Sandwiches, Large Chili, Strawberry Lemonade. Didn't really eat much today, not much of an appetite for whatever reason. :shrug: I'm sure I'll be starving all day tomorrow to make up for it.


Video is uploading, I'll post it up tonight or tomorrow morning (depending on when it finishes).
 
That's one hell of a session, Jim. You better be pounding food all day tomorrow to recover from it. Definitely a good thing you're getting some active recovery going.
 
herderdude said:
That's one hell of a session, Jim. You better be pounding food all day tomorrow to recover from it. Definitely a good thing you're getting some active recovery going.
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Yeah, hoping to be able to stomach a big(ger) breakfast tomorrow. Was having issues this morning with it.


Weird.
 
jimbuick said:
ME Squats. Oct. 14, 2013 Warmup: Foam Roll Lower Body, Hip Flexor Stretches, LAX Ball Glute, Work up to 275 x 4 Pre: 1.5 Scoop Enhanced (Oh, how I missed this) Intra: 2 Scoop MBCAA+ Comp. Squat: 315 x 4, 335 x 4 Grind. That was the hardest 335 of my life, it's been a while since I hit a heavy squat. Might be a little beat up from the comp. still, dunno, don't really care. It was a true ME today, no PR, but no shortness of effort. Front Squat: 185 x 5, 225 x 5, 275 x 5 x 2 (Big PR), 275 x 2 Got stuck in the hole on the 3rd, dumped the weight. I saw God today. And blackness, a lot of blackness. Good Morning: 225 x 8, 185 x 10, 205 x 10, 205 x 8 Oh my Jesus. That first set was awful, didn't hit the desired reps so I dropped the weight. It was like my eyes were open, but I couldn't see anything. For a very brief moment, I might have died today. Not really, but these last two exercises were tests of my character. a1. Keg Front Carry: 160 x 20yds x 2 a2. Walking Lunge Sled Drag: 90 x 20yds x 2 a3. 1 Leg Calf Raise: 65 x 8, 65 x 10 Backwards Sled Row/Facepull: 90 x 30yds, 135 x 30yds Note to self: More weight next time. Legs are already starting to get sore, didn't have the performance I was hoping for on the back squat so I decided to smash some heavy front squats (was supposed to be 5x5 anyway) don't think I've ever done more than 1-2 with 275. Not sure if I'd be incapable or not, just never had the cajones to try it. But, seriously, I think I saw God today. Almost vomited a few times, and it is near impossible to make me vomit. I literally hate it more than anything else in the world, and will do whatever I can possibly do to keep it all down. Tomorrow's sprints are going to feel amazing, get some blood flowing in the legs and try to work through some of the DOMS that is sure to come. Dinner Update: Post workout Wendy's. 2 Spicy Chicken Sandwiches, Large Chili, Strawberry Lemonade. Didn't really eat much today, not much of an appetite for whatever reason. :shrug: I'm sure I'll be starving all day tomorrow to make up for it. Video is uploading, I'll post it up tonight or tomorrow morning (depending on when it finishes).
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Pure and unadulterated abuse.
 
Jim, just saw the video. I'd like to see you avoid looking at your feet on the unrack and instead drive your head back into your traps. That way you'll have a better unrack and walkout and you'll descend in better position, leading to easier reps.
 
herderdude said:
Jim, just saw the video. I'd like to see you avoid looking at your feet on the unrack and instead drive your head back into your traps. That way you'll have a better unrack and walkout and you'll descend in better position, leading to easier reps.
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It won't play for me.
 
It went bad on me halfway through the keg carry. Oh, and also to Bev, try to screw your feet into the ground on all of your skwat variations. That'll give you vertical shins for easy depth and more posterior chain activation.
 
iparatroop said:
Pure and unadulterated abuse.
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It definitely was.

Sore as **** right now, sprints yesterday didn't help as much as I wished they would've.
herderdude said:
Jim, just saw the video. I'd like to see you avoid looking at your feet on the unrack and instead drive your head back into your traps. That way you'll have a better unrack and walkout and you'll descend in better position, leading to easier reps.
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Boom. Alright, I'll do that tomorrow. Pretty sure I'm doing DE Pause Squats tomorrow.

iparatroop said:
It won't play for me.
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Error message or just won't load?
Sean1332 said:
Boo, still won't load for me
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See above.

herderdude said:
It went bad on me halfway through the keg carry. Oh, and also to Bev, try to screw your feet into the ground on all of your skwat variations. That'll give you vertical shins for easy depth and more posterior chain activation.
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Stopped loading?

I'll tell her and see if we can't get that tomorrow for the DE work.

Thanks man.
smoker145 said:
Subbed
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Unsubbed.


Seriously, I'm unsubbing now.

I'll start a new log for the rest of you guys to follow tonight.













Not serious.
 
It was halfway through the video that it gave me a "Sorry, something went wrong." message.
 
herderdude said:
It went bad on me halfway through the keg carry. Oh, and also to Bev, try to screw your feet into the ground on all of your skwat variations. That'll give you vertical shins for easy depth and more posterior chain activation.
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Thanks for the advice. I'll try that on our next squat day.
 
Tue- Speed Work/Acceleration

Dynamic Warm up, Assorted Stretches of Hips, Hams, etc.

Pre: 1 Scoop Enhanced
Intra: Water


Falling Start Sprints: 5 x 20yd

Step Back Sprints: 3 x 10yd

Resisted Start Sprints: 4 x 15yd

Broad Jump: 3 x 10yd



Wed: ME Floor Press

Warmup: Simple 6, Band Pullapart Series, work to 145 x 3

Pre: 1.5 Enhanced
Intra: 2 MBCAA

Floor Press: 185 x 3, 205 x 3

Got a weird twinge in the front of the left shoulder doing warmups. Fairly painful, stopped me from going as heavy as I would have liked though.

1 Arm DB OHP: 50 x 10 x 2, 50 x 8

A little bit of pain at the top with that left shoulder.

a1. Band Facepulls: Purple x 12, Purple + Black x 12 x 3
a2. RG Yates Row: 185 x 6 x 2, 205 x 6 x 2

b1. Hammer Curl: 25 x 12, 30 x 12
b2. Lateral Raise: 20 x 8, 25 x 8
b3. DB Bench: 65 x 10, 75 x 10

A little bit of pain at the bottom of the Bench there. Only a slight bit of soreness there today, not extremely noticeable.



Thu: DE Pause Squats

Warmup: Foam Roll Lower, MASH Lower, work up to 135 + Double Red x 3

Pause Squats: 185 + 2 Doubled Reds x 3 x 6

Box Jump: 2 x 28", 2 x 30", 2 x 34", 2 x 38", 2 x 42"

GHR: BW x 5 x 5

HB Oly Squat: 185 x 8, +oly Shoe 225 x 8 x 2



Done. Legs were still a little tender from Monday, I'm sure the hammies will be sore tomorrow too. Overall, it was a pretty good day. Had some other stuff planned but we started the day a little later than intended and were pretty beat up by the end of this anyway. Now, it's meatloaf time.


Also, yesterday for dinner I had a lb of meatloaf, a little under a pound of mashed potatoes (both smothered in white gravy) and a 1/4 gallon whole milk (+ veggies but nobody cares about veggies).


Plan to do something similar again tonight.


Supposed to go do Strongman tomorrow, will probably be some Log Press, Stone Loading, Farmers Carrie + Sled Drag. Depends on if I'm able to get in the gym tomorrow and Saturday (got a lot going on both days, so hopefully I can).


No video from the ME Upper, got some from today that I'll upload a little later tonight.
 
jimbuick said:
A little uncomfortable when starting the squatting but nothing now.

Did a lot of band work in between sets to work it out and had dig the LAX ball into it yesterday.
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Nice. Yea band work is awesome, wish I started a long time ago. Good workouts man too
 
And damn man, you ate like a champ that one night. That's my eventual goal, a meal that size.
 
smoker145 said:
Nice. Yea band work is awesome, wish I started a long time ago. Good workouts man too
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Thanks bud.


I started doing legit prehab/rehab work late last year and it was the best decision of my lifting career.


Been talking with my buddy Chris (gym owner/strongman competitor) and some thinking of my own (along with addressing the wife's issues and opinions) and may be retooling my training soon. Changing the manner of my conjugate rotation and using 1 less day lifting than I do now to allow myself to hit the strongman training with more intensity.

Along with the advice I picked up from Travis at the strongman comp.
 
jimbuick said:
Thanks bud.

I started doing legit prehab/rehab work late last year and it was the best decision of my lifting career.

Been talking with my buddy Chris (gym.owner/strongman competitor) and some thinking of my own (along with addressing the wife's issues and opinions) and may be retooling my training soon. Changing the manner of my conjugate rotation and using 1 less day lifting than I do now to allow myself to hit the strongman training with more intensity.
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Are you looking to take something's out of your program since your subtracting a day?
 
smoker145 said:
And damn man, you ate like a champ that one night. That's my eventual goal, a meal that size.
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When you can have three meals that size seven days a week, then you get the title of Big Boy. I'll even get you a Big Boy chair.
 
smoker145 said:
I'm quoting you on that. I will want a chair...
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If you're worried about having a big meal one time, I can assure you that stringing 21 of them together is an entirely different challenge. I'm at a point where if I miss a meal or two, I'm going to lose 3-5 lbs and have to spend the next week shytting logs four times a day before my body regains the weight. I've always been a thick, soft, blocky guy. I never thought I would hate food, but this past month, I hate food.
 
smoker145 said:
Are you looking to take something's out of your program since your subtracting a day?
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Not really.


Just retooling the rotation of intensities to avoid ME more than 1x a week on the big 3.

If I were to associate it with anything it would be the cube, but all I'm taking from that is the rotation of intensities and keeping my movement rotation and my already set rotations for each intensity.

herderdude said:
When you can have three meals that size seven days a week, then you get the title of Big Boy. I'll even get you a Big Boy chair.
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I only get two that size and then a smaller one in between. I force it at breakfast, I never seem to have an appetite in the morning for whatever reason so I just force it down.

Dinners for me are and always have been massive. And are usually followed with more food before bed.

For some reason when I eat a truly large breakfast I can barely stomach anything afterwards until dinner, but after a massive dinner I'm hungry within 1 hour.
 
Ate 1.5 rottisserie chickens for dinner and 2 boxes of some garlic/butter/herb noodle roni deal.

And it's leftovers will be for breakfast

Big boy meals rule the world
 
Sean1332 said:
Ate 1.5 rottisserie chickens for dinner and 2 boxes of some garlic/butter/herb noodle roni deal.

And it's leftovers will be for breakfast

Big boy meals rule the world
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Yep.

I'm making a 3 pound meatloaf, I have no intention of there being any left when I go to bed tomorrow.
 
herderdude said:
If you're worried about having a big meal one time, I can assure you that stringing 21 of them together is an entirely different challenge. I'm at a point where if I miss a meal or two, I'm going to lose 3-5 lbs and have to spend the next week shytting logs four times a day before my body regains the weight. I've always been a thick, soft, blocky guy. I never thought I would hate food, but this past month, I hate food.
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Well I have a very bad stomach. I feel sick a lot during the day, morning is the worst. ( hold the pregnant jokes fellas). I drink a lot of liquid( shakes), so it's through that I usually hit the macros.
Usually I eat a lot of small meals, with maybe a big one, but not by your guys standards
 
smoker145 said:
Well I have a very bad stomach. I feel sick a lot during the day, morning is the worst. ( hold the pregnant jokes fellas). I drink a lot of liquid( shakes), so it's through that I usually hit the macros.
Usually I eat a lot of small meals, with maybe a big one, but not by your guys standards
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To look like a man you gotta eat like a man.
 
jimbuick said:
Yep. I'm making a 3 pound meatloaf, I have no intention of there being any left when I go to bed tomorrow.
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See my meatloaf recipe? 3lbs, but cook em in cupcake trays. Mini meatloafs. 20g protein per meatloaf cupcake. Easy to eat in one bite.

**** ketchup sauce. Gotta go BBQ...maybe mix a tad bit of grape jelly into the sauce to make it extra sticky.
 
smoker145 said:
Well I have a very bad stomach. I feel sick a lot during the day, morning is the worst. ( hold the pregnant jokes fellas). I drink a lot of liquid( shakes), so it's through that I usually hit the macros. Usually I eat a lot of small meals, with maybe a big one, but not by your guys standards
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Digestive enzymes (cheap as ****) and GDA's/Insulin mimickers
 
Sean1332 said:
See my meatloaf recipe? 3lbs, but cook em in cupcake trays. Mini meatloafs. 20g protein per meatloaf cupcake. Easy to eat in one bite.

**** ketchup sauce. Gotta go BBQ...maybe mix a tad bit if grape jelly into the sauce to make it extra sticky.
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I put white gravy on top after it comes out. No sauce before hand.
 
Here's what I ate today:

(Disclaimer: I am not at a "clean eating phase" and clean eating for me is usually much dirtier than anybody else I know on here)

Breakfast:
Jimmy Dean Breakfast sammy (Until last week I never ate breakfast. I can stomach it fine, but it makes me sluggish and foggy. Also, I am not a morning person and I sleep in)

Lunch:
two monster slices pizza, meatball roll, met-rx Big 100, and a donut

Preworkout:
a bunch of greek yogurt, a gatorade, and lots of bcaa+saa (love that stuff)
Dinner:
One rotisserie chicken, 4 pb&j's.

That's about par for the course. If my cals are lower, I messed up. Some days I feel up to higher cals, so I do it.
 
herderdude said:
Here's what I ate today:

(Disclaimer: I am not at a "clean eating phase" and clean eating for me is usually much dirtier than anybody else I know on here)

Breakfast:
Jimmy Dean Breakfast sammy (Until last week I never ate breakfast. I can stomach it fine, but it makes me sluggish and foggy. Also, I am not a morning person and I sleep in)

Lunch:
two monster slices pizza, meatball roll, met-rx Big 100, and a donut

Preworkout:
a bunch of greek yogurt, a gatorade, and lots of bcaa+saa (love that stuff)
Dinner:
One rotisserie chicken, 4 pb&j's.

That's about par for the course. If my cals are lower, I messed up. Some days I feel up to higher cals, so I do it.
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I have the same issue with breakfast.

Mines usually 3-4 eggs in breakfast tacos with cheese etc.


Today's was 6oz chorizo and 3-4 eggs in a giant tortilla.

I made the 10oz chorizo with 6 eggs and had some left over so I'm guesstimating.
 
Nice. I did poorly.

Breakfast
Protein shake and quest bar

Post workout
Shake, tiny bit of hamburger helper

Protein shake at work
10 inch sandwich from wawa
Muscle sand which

Just now
2 eggs, 8 slices of pork roll.
Before bed
1000 cal shake
 
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