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Post Info TOPIC: Winflex's 2012 Goal - > Squat more than 500 lbs


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RE: Winflex's 2012 Goal - > Squat more than 500 lbs


Press:bar/5, 95/5, 135/3, 165/2, 185/2, 205/3,3,3,3,3,5 ..... I had to get 20 total reps today (any way I wanted) and went in with triples since I was getting foggy in the head after the third reps for some reason. But by the end all of that cleared and I just finished it all up with a quintuplet.

Shrugs: 315/5, 405/2, 515/6,6,6,6,6 .... Fogginess set in again with these. Steel said go heavy enough to need to strap in. I did strap in. These were heavy enough to put me in a fog after each set. So I think I picked a good weight.

Triceps pushdowns: HEAVY 3X8...whole stack today.
Bicep incline curls: 3X8

Taking this weekend off from training to do some planned events (non-training related). Steel granted me the time off. It will be weird to not train but I will be busy.

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Had the weekend off. Feels nice not to be sore...and although I pretty much am exhausted from all the stuff that happened this weekend, I can't wait to get back into the gym.

Going to get a rest day tomorrow from the overly eventful weekend, and then hit it up on Tuesday with Presses, Shrugs, and Arm stuff.

Then next weekend will be a "super duper" volume squat, bench, and deadlift workout. (Yes "super duper"...that's a technical term : )

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Back at it...

Presses: bar/5, 95/5, 135/4, 165/3, 185/1, 225/1,1,1,1,1,1,1. Happy that I can pretty much press 225 on a whim...even as my bodyweight decreases.
Shrugs (in rack): 315/3, 405/3, 500/6,6,6,6,6...did not get foggy today ; )
Tricep pushdowns/Incline curl superset: 5 sets of 10...no rest between sets. Arms were huge.



-- Edited by winflex on Tuesday 5th of June 2012 11:02:58 PM

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SQ:

warm ups:

bar/5

135/5

 

Work Assigned:

225/8...easy

275/8...easy but breathing hard

315/6...easy but breathing a little harder

365/6...good but bit fatiguing

395/5...okay but last rep felt heavy (on video)

405/3...This is the heaviest 405 has felt to me in a while. My head was in a fog that did not stop after this. (on video)

405/3...Deeper into the fog..deeper into the fatigue.

405/2...I was supposed to do 3 here but I had to stop it at 2.  I could not keep steady.  I decided I should finish out the remaining 4 reps with doubles.

405/1...The doubles were not going to happen.  That was the slowest 405 rep in history.  It sucked. Decided to stop squats right there.

 

So what happened today with squats?  I think three things:

1. The assignment of weights and reps had way more volume than I usually use to work up to sets of 405.  I mean I did 33 reps prior to hitting 405...17 of them were 315 or above.  I usually only do 2-3 with 315 and 1-2 with 365 before hitting 405 sets.  So that put some fatigue on me.

2. Weather changing.  I was pretty sinusy today...which did not help my cause out.

3. Diet.  I usually eat a ton the day before my big three day.  I didn't yesterday.  I had gotten into my new book (Purposeful Primitive) and put off eating my regular stuff in lieu of downing shakes.  The substitution obviously did not work.

 

Anyway, bench went better but I was slow on the reps:

 

Bench: 

warm ups: 

135/5

225/5

315/1

work: 

365/4,4,4

 

I was dead tired come deadlift-time:

Deads:

warm ups: 

315/1, 

405/1, 

work:

455/1,1,1,1,1,1,1 (a couple of these on video with different angles)

 

On deadlifts, I wanted to see different angles of my pull so I could pick apart things that could possibly be making me suck more.  One thing I see off the bat is that my arms are friggin short.  Can't fix that.  I'll be analyzing all week.



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I was supposed to do a series of singles with 240 yesterday but I didn't train. I got sick. Picked up a virus from one of the kiddos. Feeling a little better today and should be back at it ready for squats Saturday.

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Yep...I wasn't ready for squats today. That fever is making it take longer than usual to recovery from my squat/deadlift blast. I'm almost there. I'll do it on Monday along with the new week's overhead pressing and assistance work. So today, I just went in and benched my assigned Saturday benches and pressed the assigned presses I was supposed to do in the middle of the week:

Press: 240X1X7, 185X10...nice heavy work today. I think I may be closing in on a bodyweight press pretty soon but I'm sorta cheating because I'm losing body fat to do it. I feel that with a little more work and time, I will get that 300 press I've been wanting for a while.
--small break to help training partner on his lifts (he's not behind schedule like I am)--
Bench: 380X1X6...no sweat. I like pressing before benching...kinda greases the shoulders and elbows for a little heavier work on the bench. Whenever I've done the other way around, I'm usually too beat to hit a decent press.



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Vertern Member

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nice numbers big guy

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Getting there....

That fever left me tight and slow. It showed in today's workout. I was tired of waiting to feel better though. It was time to make myself get better. Nothing ever got better on its own.

Squats: 385X2X5...not heavy but I was slow as molasses. Could've been faster. Will be faster next time.


Presses: 210X5X3...was assigned 15 reps anyway I wanted. Did 5's. My soreness from Saturday's pressing really didn't play a factor. Awesome.


Deadlift Ladder: [405X3 455X2 495X1] X 4...Took my shoes off for these. Felt like a better position. I experimented during the warm up with Sumo but I didn't like it. So slow off the floor and I felt something weird in my hip socket. Not cool. I probably have to start with lower weight to build up a decent Sumo deadlift. Only thing I didn't like about shoes off was that on one of the ladders I kept falling back on my heels and I had to step backward. Shoes are flat. Heels are round. Need to get some flat shoes for deadlifts. I like my back angle better when I'm deadlifting without heels.

Arms: 10 sets fast.



-- Edited by winflex on Monday 18th of June 2012 10:56:32 PM

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Got to UPenn late. I had a lot of things going on this morning.  I will try to make it out there again next weekend ON TIME.

SQ: worked up to 435x1...
...was supposed to go to 455 but Steel called me done at 435. I have a lot of reasons for why 435 was so slow today but I'm not going to make a laundry list but I'll just say that next week I'll be more prepared.  I've doubled this weight before after doing 5 singles with it.  It shouldn't have been as difficult.

DL (switched to a modified sumo stance to make my back angle better and also sit back better): worked up to 500X1 fairly quickly, and backed off to 405X8.

I need to push my hips through better at the top and sit back more before starting the lift. Sumo feels so difficult off the floor for me but it doesn't looks so bad on the video. Also, Steel says that's how sumo is...slower off the floor than conventional but once its past the knees its much easier to lock out. Probably because you can achieve much better spinal extension with a sumo stance.

Steel had to leave and close up the gym.

My training partner and I took a break, ate lunch, and decided that we should go up to my gym and finish off the workout and do the bench work.  So we did.

BP: 315X5X5

I'm making some funny noises in the video.  Its a good laugh.



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**Forgot to mention in last post that I've changed my deadlift form from the conventional to a modified sumo stance.  Instead of having my knees right inside my elbows, I have them right outside of my elbows.  This improves my back angle, my spinal extension (and subsequently my lockout), and basically gives me the proportions of a normal person and not one with short stubby arms.  Its not the typical plate to plate stance sumo that you will see at powerlifting meets.  It still hits a good deal of the back but just allows me to use more hip in the movement which is what I need to develop more of anyway.

Modified sumo deads: 315X5X5

Push Press: 245X1X7

Arms (Pushdowns superset with Curls--nonstop): 10 sets whatever weight I could muster

Dumbell shrugs: 3 sets of 12 



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Friday: My training partner moved to a new place. We spent pretty much all afternoon moving all his stuff.....cardio.

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Squat: 315X3, 365X3X2 (slow..was supposed to be fast but I just helped my friend with moving...I'm not a mover so I was still feeling it)

Bench: 370X5X2 (2nd set shown)

Deadlift: 315X2, 365X2, 405X 20 singles...(1st, 7th, and 14th shown)



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The Truth!

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way to go boss


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Thanks Yoster.
---------------------

7/5/2012
Deadlift: 135/5, 225/5, 275/8,8
My adductors were sore going into this so I was a little nervous about cramping occurring. I even called Steel up because I was nervous about it. But I started really light and warmed up and the weight was light enough that I think it helped with the recovery for the area. Duly noted. I'll probably feel great tomorrow.

Press (warm ups for Push press): bar/5, 135/5, 185/3, 225/1
I decided to throw these in because I like pressing more than push pressing but also because I figured since I have to warm up anyway might as well do some presses first.

Push Presses: 225/2 250/2,2,2,2,2,1,2,1
I was supposed to do 7 doubles with 250 but I lost concentration on that sixth one and even tried a third and fourth time to get the double but I just ran out of juice. I figured I should be able to finish off the last three reps with a double and a single and they were done--the traps shoulders and tri's that is. I was going to do some arm work but ended up just doing some biceps stuff...not much because my shoulders were having trouble holding on to my arms as it was.

Cable Bicep Curls: 3 sets of 10 really light.

...and that was that.

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SQ: bar/5,3, 135/5, 225/5, 315/2, 355/5, 375/5, 415/5*PR

I made sure to be as good as I possible could with my technique on all of these sets.  I knew that any slip up prior to 415X5 would make 415 that much harder than it already was.  I was also not feeling very confident in my squatting ability since the past couple weeks have sucked; so I needed to make sure I had the right attitude today.  I used a little bit of angry music to get me in the correct frame of mind.  Also I made sure that all my warm ups were as perfect as I could make them.  While 415X5 was not perfect (assymetrical ascent on the last couple reps, and hip shifting), it made me know that my squat "mojo" has not left the building.  I was happy and it set the tone for the rest of the workout.

BP: 135/5,3, 225/3, 295/2, 335/3,3,3, 385/2, 295/8,8

I was assigned 3 triples with 335, two singles with 385, and 4X4 with 295 on bench but I lost track of time today.  Many people in the gym were upset about the news of it closing on July 31st.  I was definitely one of them and talked a little too much today at the gym.  I tried my best to consolidate; so I doubled on the 385, and did two 8's on the 295.  Unfortunately, all the talking ate into my deadlifting time too much.

DL: 365/8

I was assigned to do 30 total reps with 365 today and all I could get out before closing time was a set of 8.  These were all deadstop (not no touch and not touch and go...but deadstop---just to make that clear).  Its the best deadlifts have felt since I switched my stance.  I feel it will be getting better very quickly now.

I have to let Steel know about my deadlift oops today and hopefully he can assign me something to fix the oops.



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Lone poster once again...

Press (warm up for push press): bar/5, 135/3, 185/2, 225/1
Push Press: 250X1X7....EASY...much easier than the doubles last week.
Press (back off sets I guess): 175X5X5 assigned....I did 175/10, 10, 5--low rest...good for a pump in the coat rack
Tricep pushdowns: until jacked
Dumbell curls: until jacked

No vid today. In and out--still lots of talk about the gym closing which is BIG thing for me because I NEED to train...not just today but for the REST OF MY LIFE. Until I have my own, I'll have to rely on gyms. That's the reality.

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Training at a new gym today: Training Station Philadelphia.  Its a pretty nice gym.  Its not very hardcore but it has all the things you need to train like you mean it.  It was nice to see one of my old Greyskull lifter dudes there.

Yes I Want It---

SQ: bar/5 135/3, 225/3, 315/2, 365/3, 405/2, 425/3*PR, 455/1.

I forgot my headphones in the car.  Training Station is on the 3rd floor of a building in Philly.  It was raining outside.  I wasn't about to go get them.  225 warmups were terrible.  I needed to adjust my attitude but I didn't have my headphones.  Dammit!  That rage was good enough to for the adjustment. The assignment started with 365.  The 425 set was a PR for a triple I think I could have hit a few more reps if I went all out.. I was assigned 450 for the last set but I had a chip on my shoulder about the time when I was told to stop at 435 and not do 455.  So today I just put 455 on the bar and did it.

Deads (deadstop buddy): 315/5, 365/2, 385/10, 9, 1

Deadlift assignment was 385 for 20 reps. I couldn't decide how I was going to do it until I started. Honestly I'm loving my new stance.  I can feel that it will add some much needed mass to my legs and posterior chain.

Bench: 135/3, 225/3, 315/1, 365/1, 390/1,1,1,1,1,1, 315/8

Felt nice to finish with laying on a bench...except my back kept cramping. Whatever....I got it done and in time.



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Today's Training: (brought to you by The Training Station in Northern Liberties, Philly)

Not bad at all...

Presses (as a warm up for Push Presses...my arms don't like to be surprised): bar/5, 135/5, 185/2, 225/1

Push Presses: 225/2, 255/2, 270/2*PR...BAM - A couple weeks ago my body was like, "270 hell naw!" Today it said,"270 No problem!" This why I always say to myself and others that stuff sometimes sucks but when you look back a couple weeks, you'll be laughing at the fact that you were so worried that you had failed. Failure is a part of the whole thing.

Presses (backoff..strict again): 195/5,5...I was assigned 5X2 but went with 2X5 instead since 5X2 felt too easy.

Biceps: up and down the rack dumbells...no rest...up to the 50's and back down the 25's

Triceps: Pushdowns entire stack 3 sets of 8 low rest...blown up

Done.

Got even more information on another club I will check out next week, Moorestown Weightlifting Club in Moorestown, NJ. That will be 5 minutes from work. This gym search went from sucky to exciting in only two weeks time. I'm pretty stoked about all the little hidden gems that I'm finding. Real lifting still lives in the face of globo domination.



-- Edited by winflex on Wednesday 18th of July 2012 06:39:53 PM



-- Edited by winflex on Wednesday 18th of July 2012 08:01:42 PM

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sayonara.

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alright...couldn't leave this log alone without completing it the right way...with at least a 500 squat.
Feast your eyes on the magnificence:



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Also...to complete the journey to a moose lift I needed not only to squat 500+, I also needed to deadlift 600.  Here it is:



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