Simple Routine Log

[iLiftNoodBrah]

subbed

just because your from maryland, joocy fawkking lifts mang.

[Torrtrefireto]

subbed

just because your from maryland, joocy fawkking lifts mang.

thanks brah, are you from MD also?

[iLiftNoodBrah]

thanks brah, are you from MD also?

replied to u in martins logg

[Torrtrefireto]

replied to u in martins logg

Sweet dude


I just realized that Maryland's next USAPL meet is the same day as our next USA weightlifting meet.

For those of us who want to be 2 sport athletes (not me, at least right now... but i like watching weightlifting) can't you not do this? We have 3 meets a year in each sport at most (only counting usapl) they should not be the same weekends.

I can't go to either because I'll be in florida, but still.

[Torrtrefireto]

I've eaten really bad the past 2 days because I've been doing summer vacation type stuff (roller coasters zoos ect) hopefully it won't hurt my squatting too bad

[Torrtrefireto]

Sunday 7/10
214.6
Squat
135-5
135-5
225-3
315-1
365-1
420 (80%) (belt)
5
5
5
5
5
Pretty easy. Way easier than I thought it would be, I was scared going in. I guess the rest really helped. Last set was a little slow. The rack was broken so I had to be real careful

I need to realize that 405 shouldn't be as scary now that I go 5+ than it was when I was going 455 as a max. I mean 420 is only 80% but I still have it in my mind that its like 95%
"Florida" Legpress
3pps-5
4pps-5
5pps-5
Ghetto GHR
2x10

Done. Easy day My headaches have been coming back bad and I believe its because I am eating so ****ty. So I will start eating better and hopefully that will help.

[Torrtrefireto]

As of right now I do plan on doing the August 27th meet. If I hit all my reps between now and the deadline, I will sign up.

[Torrtrefireto]

As anyone who has followed this log or any of my other logs knows... I am never not changing my training. For better or worse I always see the grass as greener on the other side.

http://i348.photobucket.com/albums/q328/torrtrefireto/Summermeettraining-1.png

[martin_mathers]

toobluecantsee/10


so you just changed week 5 and 6?
and you're doing a 6-week peak? isnt that like really short lol

[Torrtrefireto]

toobluecantsee/10


so you just changed week 5 and 6?
and you're doing a 6-week peak? isnt that like really short lol

I didn't change very much. I did add some light ass squats on Fridays so I don't feel like a tool for only squatting 1x a week. Thats about it. I might actually move bench to Sunday as well just because I have extra time on that day. Yeah six weeks is kinda short, but my last 2 peaking cycles were 2 weeks each haha

[Torrtrefireto]

Tuesday 7/12
215
Sumo hook dead
135-5
225-3
315-1
Conv hook dead
405-1 Felt hamstring tweak again. Looks like I'll go back to not training the deadlift. I've gotten it upto decent status by not training it
Sumo mixed
405-1
DB Row
50x5e, 75x5e, 100 3x5 each
Behind neck pulldowns
12 3x5
Planks and side planks

[Torrtrefireto]

Thursday 7/14
215
Squat
135-5
225-3
Pause squat
315-4
315-4
315-4
Pause Bench
135-5
225-3
265-1
300-5
300-5
300-5
300-5
Supposed to do 5x5. First 3 sets easy, last one felt very gassed. Maybe because I had no water? I dunno
No time to do extra stuff today. Delts and arms will wait for Sunday I guess

[Torrtrefireto]

Bought tickets to see Amon Amarth the night of my last day of work. Will be a great day.

I know a lot of people think they are ****ty metal but I like them

[muscle_g]

Looking strong dude!!

[martin_mathers]

Bought tickets to see Amon Amarth the night of my last day of work. Will be a great day.

I know a lot of people think they are ****ty metal but I like them
never heard of them. im not a huge metal guy but i like eyehategod and fear factory lulz

[Torrtrefireto]

Looking strong dude!!
Thanks dude... training has been going fairly well so far this year

never heard of them. im not a huge metal guy but i like eyehategod and fear factory lulz
haha you should give them a try one day. Not too bad. I had nothern style hot pot, it was so fqing good. I thought i would hate it because the idea of hot pot kinda grosses me out but no it was amazing. GF says its much different than her cantonese family does though so I am again scared for when I eat it with her


On a side note, I am strongly considering going back on keto. Only thing stopping me is my love for milk fuuuuu

[Torrtrefireto]

Sunday 7/17
213 after some food this morning
Squat
135-5
225-5
315-1
405-1 (belt)
455-4 (86%)
455-4
455-4
455-4
These were harder than I would like them to be. When I did 475 4x4 for the russian squat routine it was easier than this. Oh well, I had a pretty lazy weekend in terms of eating foam rolling and sleeping
Bench
45-wu
135-5
225 3x10 60 second rest breaks
Easy
Ghetto GHR
3x10
Row machine (30 sec sprint+ 30 sec rest)x3

On an awesome side note.... there are 3 racks in my gym. Today all 3 racks were taken up by people actually squatting to depth. Felt great man

[Torrtrefireto]

I have 1 week that is supposed to be off coming up to study for my cscs but I think I should still train squats on sunday

I think I will do this: Warmup to a weight, and then leave that weight on the bar for 60 minutes doing as much volume as I can with it. For example I could prob do 405 for like... 10 sets during that time.

Anyways, anyone have a suggestion as to what weight I should do if I decide to do this?
Min 405 max 500

Decided not to worry about my weight for if/when I do this meet. Shouldn't matter for placing (this is a local meet afterall). Looking at their national records I am in play for 1-2 in 198, 220 and 242 each... but I don't really care. Prob end up at like 210

[dtaps24]

455

[KevinAlvarez123]

475-500 to build confidence under heavy weight

[Torrtrefireto]

455


475-500 to build confidence under heavy weight
They both seem scary. Thanks for the input though guys. I'll think about each. I think with 455 I could prob get 20 total reps in. With 500 maybe 10 if I was very lucky over an hour
Daily food
2395 Calories
35g carbs
230g pro
160g fat

1: Shake
2: Chorizo in coconut milk
3: Chicken breast in coconut milk
4: 3 cheese sticks
5: almonds and macadamia nuts
6: 1 table spoon dextrose
7: Shake

Cals far too low. Need to find a way to get more fat in. Also had 2 eggs and 2 strips bacon didn't figure that in to the total there. Ketostix say modorate but I don't feel it so i don't really care

Lifting
Pullups 5x5
Cable row 120, 160, 180 all for 10
Arms with a 45 curls and overhead extentions supersetted 3x10
Rrear delts
Chinese style planks with 90lbs across waist
Rower machine 30 sec sprint 30 sec rest x3

[Torrtrefireto]

I have 1 week that is supposed to be off coming up to study for my cscs but I think I should still train squats on sunday

I think I will do this: Warmup to a weight, and then leave that weight on the bar for 60 minutes doing as much volume as I can with it. For example I could prob do 405 for like... 10 sets during that time.

Anyways, anyone have a suggestion as to what weight I should do if I decide to do this?
Min 405 max 500


bump for this

Downloaded Kinovea to see if I could analyze some of my lifts. Its really cool, but most of my vids are too ****ty for it to work well. I'll have to figure out how to do better angles and stuff

[Torrtrefireto]

Squats
135-5
225-3
315-5
Pause bench
135-5
225-3
275-1
325-4
325-4
325-4
325-4
Bench was good. Glad I got in all the reps this time. Squats felt so heavy, and my legs feel so tired from doing them. brb 60% of my max is killing me

[martin_mathers]

bump for this

Downloaded Kinovea to see if I could analyze some of my lifts. Its really cool, but most of my vids are too ****ty for it to work well. I'll have to figure out how to do better angles and stuff

damn it doesnt support OS. what does it do? tracks bar speed?

[Torrtrefireto]

damn it doesnt support OS. what does it do? tracks bar speed?
It can do that but the main thing I was interested in was it can track bar path... so you put a dot on the end of the bar and the program will draw a line to see if you are going up/down straight or curved or anything like that

kt9bdOeFUv0


Still haven't officially graduated. My official transcript won't get updated until the ****ing end of august, which means I won't be able to actually have my CSCS until like end of September which is just not a good thing.

Either way, my boss is out of the office today so I will be Focus XT+ Bronkaid+Piracteaming it and studying my cscs all day. I had 3 separate and extremely lifelike dreams last night of failing it, stress levels high.

lol at them having the squat demonstration pictures in tennis shoes and the deadlift pictures in weightlifting shoes.

Push jerk is apparently the most specific exercise for rebounding a basketball. Makes a lot of sense, you know..... well, no.

I saw the Russian kid from the gym yesterday, got his facebook stuff. Will try to grill him about his training. He essentially does what is similar to Sheiko though he has never heard of any of the # routines before


So far from Kinovea I have only been able to analyse 1 squat video. Aparently my descent takes about 1.6 seconds and my ascent takes about 1.3 at 77% of 1rm. And with 85% its .96 down and 1.4 up

[martin_mathers]

I saw the Russian kid from the gym yesterday, got his facebook stuff. Will try to grill him about his training. He essentially does what is similar to Sheiko though he has never heard of any of the # routines before


i demand a full report of his and dem russians' training philosophies. kthxbai.

[Torrtrefireto]

i demand a full report of his and dem russians' training philosophies. kthxbai.

I'lll try brah. He's met Malan and Koklyaev and I think he's met that insane 198er who'see name I forget

Sunday 7/24
Weight- A suprising 216, must be the absurd carbup I had fri night to sun morning.
Squat
135-5
225-3
315-1
405-1 (belt)
445-1 Slow
475-3 (90%)
475-3
475-3
475-3
All pretty good. Was very scared the ketoing was a bad idea after 445 was so slow. But I managed
Bench
135-5
225-3
275-15
Live for the pump yo!
Ghetto GHR
3x10
Seated calf raise
2 platesx40

Not a bad day. Was feeling weak this morning so pelasantly suprised that I got all my reps. I've done 4x4 with this weight, I think I probably could have today but I don't want to miss any reps or even have any bad technique reps between now and the meet. I am deciding to make a strong effort to stop missing training lifts

I got pretty stimmed up for today's session.... already want to fall asleep

[Torrtrefireto]

Surprisingly sore. I went to the gym a second time so my lifting partner would have company. Should've brought my shoes so I could have a 2nd squatting session with 135 or so.

Only 3 more hard squat days and 4 more hard bench days to try and get through


Went to the gym today for no real reason
Did some sumo deads with 135, maybe 10 total

[Torrtrefireto]

Tues 7/26
Was gonna start with DB row, but for whatever reason my university gym is packed over summer so
1 arm Hammer strength row
1-5 each
3- 5 each
3-5 each
3-5 each
3-5 each
4- 5 each with straps
BTN Pulldowns
12-10
WG Pulldowns
12-10
15-10
Delts
Arms
Cable crunches
Rower

[Torrtrefireto]

Thursday 7/28
212
Squats
135-5
135-5
225-3
315-4
315-4
315-4
Felt like shyt
Pause Bench
135-5
225-3
275-1
315-1
340-3 (90%)
340-3
340-3
340-3
1st two reps of each set were really fast. Last one usually slow. Had some minor ass off bench issues but not too worried. Probably a total volume PR with 340

For my birthday went to a pretty nice place to eat, probably ate too much there which is why I didn't feel great.

Not feelin the new layout

[martin_mathers]

Thursday 7/28
For my birthday went to a pretty nice place to eat, probably ate too much there which is why I didn't feel great.

wooot happy birthday my man!!

Not feelin the new layout
this. the rely box is small as fuuck

[Torrtrefireto]

wooot happy birthday my man!!

this. the rely box is small as fuuck
Thanks dude. Another year still no 405 bench :( haha

What is more cool, is that I have already had over 100 lifting sessions this year. Not bad. Just about every other day, but this was boosted by the 2 months of 10x a week training

It was actually a good year. PR's in all the three lifts. Got my body looking a little better. More or less graduated college. Towards the end really started to find ways to de-stress myself.

I think 22 my main goals are just going to be train consistently and not get injured

Decided that Sunday I will do an easy max (500+) and then pick a weight and try to get a lot of volume with it in a given time

[dtaps24]

Thanks dude. Another year still no 405 bench :( haha

What is more cool, is that I have already had over 100 lifting sessions this year. Not bad. Just about every other day, but this was boosted by the 2 months of 10x a week training

It was actually a good year. PR's in all the three lifts. Got my body looking a little better. More or less graduated college. Towards the end really started to find ways to de-stress myself.

I think 22 my main goals are just going to be train consistently and not get injured

Decided that Sunday I will do an easy max (500+) and then pick a weight and try to get a lot of volume with it in a given time

Happy birthday belatedly, I'm at the beach so just saw. Hope it was a good one.

[Torrtrefireto]

Happy birthday belatedly, I'm at the beach so just saw. Hope it was a good one.
Thanks dude no worries

today is el big carb up day. Woke up at 9:20.... already drinking soda, about to eat a candy bar (zero bar....childhood favorite ftw)

I was 212 last time I weighed in, plan on being 215 for squats tomorrow


Yes, had soda rice potatoes brownies tons of milk and candy bars today. Will be heavy tomorrow. Will prob feel like **** for eating all the carbs but caffeine will fix it

[Torrtrefireto]

215.0 today. Not bad. 3lbs in one day. Would still like to be gaining weight but trying makes me feel like ass.

Excited to squat today. Will try to perform at least 1 single with 500+

[Torrtrefireto]

Sunday 7/31
215
Squat
135-5
135-5
225-3
315-1
405-1 (belt)
455-1
475-1
500-1
Each felt progressively better than the last. 405 sucked
515 (97%)-1
Easy max. Felt pretty fast, didn't feel good enough to attempt a real PR at 535 though
Walkout 545
475-2
455-3
Both sets sucked
405-7
Bench
3 grip system narrow close wide 3 rounds of 3 sets of 3
245
Had to rerack after the end of the 2nd round and after 1 rep of the last set
Ghr
3x10

Because I have my CSCS test on Sat, starting now I am going to try to block myself from bb.com so I don't waste my day on here. Will unblock once a day probably but I'll try not to.

Will train on Tues, might train on Thurs but I'm not sure. Dunno if I'll log it right away. Got vids of my 405 and 455 squats, but the employees were watching me like a hawk today so I couldn't tape any others

[Torrtrefireto]

iHhMTjwO1Z4
Attempting to use kinovea. First good video I was able to take of myself

[martin_mathers]

that looks more like 70%. you're not allowed to film in the gym?

[Torrtrefireto]

that looks more like 70%. you're not allowed to film in the gym?
Haha thanks man. Every single today was fairly fast but still not easy. I had a weird little hiccup in the bottom of the video'd squat if you can notice.

And yeah, no filming allowed. Some of the employees are cool and don't care. Some make you delete your videos. I've never gotten yelled at for it but would rather not have to deal with it

[Torrtrefireto]

I'm a little mad that I can make 90 and even 95 seem so fast but can't push my max up. Dunno how to deal with that.

Studying commences......... now. Team of Focus XT, Bronkaid and Piractem to the rescue.

There comes a time in every American's life where his bank account reaches zero. That pretty much happened to me today, had to pay 750$ for my last rent check and then bought 2k of lifting equipment for when I move.

On another note, I'll have to switch bars once I move and the bar I am currently on has 3 rings instead of the standard one. I use one of the nonstandard rings for my squat grip so I measured it and my grip is 26-27'' apart. Just putting it here to remember it once I move

[martin_mathers]

you're having a home gym?! sickkk
you arent moving to china are you lol

[Torrtrefireto]

you're having a home gym?! sickkk
you arent moving to china are you lol
Well I someday want to own a gym. Like thats my life's dream. So I figured why not start collecting the stuff I need now. I think its a good idea because i do still have some sort of parental support if needed. It will actually be in my Gramma's barn.
2 bars, squat rack, tons of plates, a bench. Thats pretty much all, but thats for the most part all I use now so what does it matter.

Chances of me ever moving to mainland China are practically zero unless the US falls to shyt and neither Canada New Zealand or Taiwan will take me
Hong Kong also zero because my 普通话 is better than my girlfriend's 广东话 (even though its her first language). I still really want to take some sort of extended visit to Taiwan and get to train with their team but life will probably get in the way

I have a routine of Belyaev's that was posted on here a few years ago. In the process of trying to make it more accessible for english. Will post when done. Seems like Sheiko but more volume and occasional high intensity

Some of the translations are terrible. WTF is 'the broadest' move? or a draft costing on a plith. The parts that were actually in Russian were easily translated by google

[dtaps24]

Well I someday want to own a gym. Like thats my life's dream. So I figured why not start collecting the stuff I need now. I think its a good idea because i do still have some sort of parental support if needed. It will actually be in my Gramma's barn.
2 bars, squat rack, tons of plates, a bench. Thats pretty much all, but thats for the most part all I use now so what does it matter.

Chances of me ever moving to mainland China are practically zero unless the US falls to shyt and neither Canada New Zealand or Taiwan will take me
Hong Kong also zero because my 普通话 is better than my girlfriend's 广东话 (even though its her first language). I still really want to take some sort of extended visit to Taiwan and get to train with their team but life will probably get in the way

I have a routine of Belyaev's that was posted on here a few years ago. In the process of trying to make it more accessible for english. Will post when done. Seems like Sheiko but more volume and occasional high intensity

Some of the translations are terrible. WTF is 'the broadest' move? or a draft costing on a plith. The parts that were actually in Russian were easily translated by google

PM me your email address, I have that Belyaev routine in a spread****

[Torrtrefireto]

PM me your email address, I have that Belyaev routine in a spread****
Thanks man. Its a little different than the doc that I have but it might help to crack the code.

Tuesday 8/2
Sumo dead in weightlifting shoes (experimenting)
135-5
135-3
225-1
315-1 and 57% made my hamstring tweak. Super.
DB Row
50x5 each
75x5 each
Curls
20'sx20
Those will be my last deadlifts until my meet. I might just take a token deadlift at the meet at this point. 315, seriously? I pulled in my romaleos today just out of curiosity. It actually felt pretty good until 315

Goal for meet: 900 subtotal
Goal for after the meet: Rest until my legs are healthy again

[Torrtrefireto]

I have made 111 note cards. I think I know about 90 of them by heart. I wish I just knew what would be on the test, I always end up studying exactly the wrong things



Very first draft of next training cycle. I am trying to make this fairly close to sheiko ideas but add some intensity, upper back work, and no double sessions because they just seem like they'd confuse my body.

http://i348.photobucket.com/albums/q328/torrtrefireto/2011Meso4.png

I'm sure I'll change it a hundred times because thats what I always do

[martin_mathers]

nice cycle. why deadlifting once every 2 weeks?

[Torrtrefireto]

nice cycle. why deadlifting once every 2 weeks?
Because every time I pull 315 my hamstring feels like shyt. I barely ever pull anyways and it continues to improve with my squat.

Depending on how training/my meet goes I might change all the wednesdays to deadlift days but for right now I will stick to the move that doesn't hurt me... which ironically is the opposite as the problem you are having

[dtaps24]

Benching 3x a week is stupid. That is all.

[muscle_g]

When is your meet? I start my training at the end of this month for my meet on Nov 5th.

[Torrtrefireto]

Benching 3x a week is stupid. That is all.
Average weight is like 260... which is 80%..... of my 10 rep max. You might be right but I am pretty sure I can do it in my sleep. Might need to tone down the intensity some days

When is your meet? I start my training at the end of this month for my meet on Nov 5th.
Aug 27 bro. I think I will compete again sometime in November. I think 3 meets a year is perfect for me

Wednesday 8/3
Squat
135-5
135-5
225-3
315-3
Pause Bench
135-5
135-3
225-3
275-1
315-1
355-2 (95%)
355-2
355-2
355-2
Last set was the easiest. Got some form feedback from a real lifter, always a good thing
Abs and lower back

Saw the Russian dude at the gym today. His best raw lifts are 280/190/280 all for 2x2 so thats about 615/415/615 2x2. Said he nor just about any other Russian gives a **** about raw lifting though.
He said his training is currently
M- Slow squats or pin squats and light bench
W- Deadlift and inclines, cg bench, or bench for sets of more than 6
F- Heavy squat and heavy bench
Doesn't really use percentages, just goes by feel.

Has trained amongst Malaniachev, and used to train in that gym that all of Malan's videos are from. Says the guy is kinda weird and has some nerve damage in his face. When he gets socially embarassed he gets a twitch.

Says Malan ruined his squat technique right before the super clash of titans

Says that Ukranian guy with the crazy haircut will end up stronger because he is more motivated.

Uh... what else. Says Americans pay too much attention to injuries and overtraining. In Russia they just keep training and they end up fine. But also they can buy better pain killers OTC over there.

He uses way more assistance stuff than I thought a non-american would. Bands, a sling shot, stuff like that.

[KevinAlvarez123]

Benching 3x a week is stupid. That is all.

haters gonna hate :)

[dtaps24]

Average weight is like 260... which is 80%..... of my 10 rep max. You might be right but I am pretty sure I can do it in my sleep. Might need to tone down the intensity some days



Yeah you'll be fine, just wave the intensity and don't be afraid to cut it short, etc. My casual observation of your training is that you do well when you periodize and not as well when you go balls to the wall. Eg. your Bulgarian training. Again it's not the same as this because you aren't working to a daily max.

[Torrtrefireto]

Average weight is like 260... which is 80%..... of my 10 rep max. You might be right but I am pretty sure I can do it in my sleep. Might need to tone down the intensity some days

Aug 27 bro. I think I will compete again sometime in November. I think 3 meets a year is perfect for me

Wednesday 8/3
Squat
135-5
135-5
225-3
315-3
Pause Bench
135-5
135-3
225-3
275-1
315-1
355-2 (95%)
355-2
355-2
355-2
Last set was the easiest. Got some form feedback from a real lifter, always a good thing
Abs and lower back

Saw the Russian dude at the gym today. His best raw lifts are 280/190/280 all for 2x2 so thats about 615/415/615 2x2. Said he nor just about any other Russian gives a **** about raw lifting though.
He said his training is currently
M- Slow squats or pin squats and light bench
W- Deadlift and inclines, cg bench, or bench for sets of more than 6
F- Heavy squat and heavy bench
Doesn't really use percentages, just goes by feel.

Has trained amongst Malaniachev, and used to train in that gym that all of Malan's videos are from. Says the guy is kinda weird and has some nerve damage in his face. When he gets socially embarassed he gets a twitch.

Says Malan ruined his squat technique right before the super clash of titans

Says that Ukranian guy with the crazy haircut will end up stronger because he is more motivated.

Uh... what else. Says Americans pay too much attention to injuries and overtraining. In Russia they just keep training and they end up fine. But also they can buy better pain killers OTC over there.

He uses way more assistance stuff than I thought a non-american would. Bands, a sling shot, stuff like that.


haters gonna hate :)
Werd

Yeah you'll be fine, just wave the intensity and don't be afraid to cut it short, etc. My casual observation of your training is that you do well when you periodize and not as well when you go balls to the wall. Eg. your Bulgarian training. Again it's not the same as this because you aren't working to a daily max.
Agreed. Its just so hard to periodize on days I feel good. But I will try this time haha

I got invited to bench in a sling shot tomorrow night. Gonna give it a shot, might be fun

[martin_mathers]

what the hell is the russian guy doing in the states lol i would move to russia to train with malan
i assume the guy is a lightweight lifter so is he like short and freakishly huge or tall and skinny?

[Torrtrefireto]

what the hell is the russian guy doing in the states lol i would move to russia to train with malan
i assume the guy is a lightweight lifter so is he like short and freakishly huge or tall and skinny?
I don't think powerlifting is his life. He doesn't like training here though. He's a 220, probably 5'10 and looks like he's at least 242

Why you assume he's light weight?

[Torrtrefireto]

Got a deep tissue last night because I just love spending money so much. Mostly it was really to get some release on my hamstring becuase I can't sem to foam roll it well. Woman said my back looked good, only thing that she noticed was my quadratus lumborum was incredibly tight. Wonder why.... I don't raelly get back pain so I assume its just caused by my hammy. oh well.

[Torrtrefireto]

Friday 8/5 fun session
Squat
bar 3x5
Bench
45-wu
135-5
225-3
315-1
365-1 (slingshot here on out)
405-1
445-2 (2nd one with help)
455-1
So a slingshot took my bench from 390 to 455 in 1 session without really trying and being fatigued. Uh.... I am now a gear whore. Jesus
Pullups
3x5
j78xa6iEOYU

[martin_mathers]

I don't think powerlifting is his life. He doesn't like training here though. He's a 220, probably 5'10 and looks like he's at least 242

Why you assume he's light weight?
based on his numbers and ethnicity theres no way hes a heavyweight lol


damn is that a beard on your face? sh!t i think im in love.

[Torrtrefireto]

based on his numbers and ethnicity theres no way hes a heavyweight lol


damn is that a beard on your face? sh!t i think im in love.
Really? *I thought a 220 who squats 615x2 raw and doesn't care about raw lifting was impressive.

Yeah its a beard, sometimes I have one brah

[Torrtrefireto]

Passed my CSCS..... hell yeah mutha****as

[dtaps24]

Congrats my man. Now go get some clients and teach them 1/4 squats in the Smith Machine.

[martin_mathers]

Passed my CSCS..... hell yeah mutha****as
bosssssss
was it hard? how long did you prepare for it?

[wumbology]

based on his numbers and ethnicity theres no way hes a heavyweight lol


damn is that a beard on your face? sh!t i think im in love.
gtfo, he's mine.

bosssssss
was it hard? how long did you prepare for it? this.
good lord u are a strong man

[Torrtrefireto]

Congrats my man. Now go get some clients and teach them 1/4 squats in the Smith Machine.
have clients 1/4 squat 1000lbs in smith machine
say I have 1000lbs squatting clients
?????
profit

bosssssss
was it hard? how long did you prepare for it?
It was pretty hard but I think I passed comfortably. *190 questions, and I think maybe 25 'opinion' questions I was unsure of, and maybe 1-3 'real science' questions. *I suppose I've been preparing for it for 4 years, but specifically studying the book just this summer, and actually spending time on it just the past 2 weeks

gtfo, he's mine.
this.
good lord u are a strong man
haha thanks. *I'm no elite level lifter but I am happy with where I am and my progress. *

[Torrtrefireto]

210 this morning. *I guess through all of the studying and EC I haven't eaten much this week. *Interestingly that means my squats today (500) are at this bodyweight the same as my 530 was at 220 in terms of bw multiplier. *So if I get this for multiple reps it should be the best squatting I have done

edit- why the **** does every post I make have tons of asteriks in it now?

[Torrtrefireto]

Sunday 8/7
210
Squat
135-5
135-3
225-2
315-1
405-1 (belt)
455-1
500-2 (95%)
500-2
500-2
500-2
Not happy with the way a single rep felt today. *Think they all probably looked like **** too. *But 500 4x2 at 210 is something I'll gladly take. *The workout I failed in the Russian Squat Routine was 500 3x3 and I got 2x2 on that. *So improving to 4x2 is a big deal to me. *Scared I cut depth on every single rep but couldn't video today. *I squatted all the way down but the positioning was just off.
Walkout- 585
Hardest walkout I've done. *Could barely move it out from the pins
Bench
45-10
135-5
225-1
245 3x10 with 60 second rest breaks
Actually pretty hard
GHR
4x10
Extentions
50 2x10
Curls
50 2x10
Hypers with 50lbs bar across my back
3x5
Cable abs*
120x20

Wed- 355 4x2 Fri- 455 in a slingshot Sat- Pass my CSCS Sun- 500 4x2
Best 5 days evvvvvaaarrrr

[dtaps24]

Was that 3 or 10 sets of bench? I was thinking about borrowing this idea to hold myself back a little bit on Tuesday.

[Torrtrefireto]

Was that 3 or 10 sets of bench? I was thinking about borrowing this idea to hold myself back a little bit on Tuesday.
3 sets of 10. *Just some bodybuilding ya digg?

[dtaps24]

3 sets of 10. *Just some bodybuilding ya digg?

OIC, who am I kidding I'm gonna end up trying to do 335x5 on Tuesday

[Torrtrefireto]

OIC, who am I kidding I'm gonna end up trying to do 335x5 on Tuesday
It is the Dtaps way. *but lifting heavier is just so much fun. *Reps of 10 are as boring as this jogging thing that I always year people talking about.

I just looked over the first meet prep in this log. *I really need to think less. *In this log I changed my mind about the meet 3 times and changed my openers like 4 times. *

Start of march I thought a 475 squat was the best I could hope for at the meet... by mid april I was opening with that weight

Now to prove I have gone through zero*psychological*growth allow me to give the current version of up-coming*training and planned lifts
Tues Aug 9- Back
Thurs Aug 11- Heavy bench light squat
Sun Aug 14- Heavy squat light bench
Tues Aug 16- Back
Thurs Aug 18- Heavy bench light squat
Sun Aug 21- Technique practice squat and bench
Tues Aug 23- Light squat light bench super light dead

Planned attempts as of now:
227.5/501------238.5/526-----245-250/535-550
160/355----170.5/377----177-180/390-400
Deads no idea

Basic idea is 1: Get in meet 2: Meet pr 3: Try for PR
But my primary goals are no injuries and go at least 8/9 so I will let those guide me

[Torrtrefireto]

Tuesday 8/9
Comp. Bench
45-warmup
135-5
225-3
315-1
355-1
385-1 (IPF PR 102%)
385-1
Accidentally did 385. *Planned on 375 but misloaded the bar like an idiot. *Oh well, worked out. *2nd one was way better

[muscle_g]

Lifts are looking strong!!!! I need to see more dead's in here!!;)

[Torrtrefireto]

Lifts are looking strong!!!! I need to see more dead's in here!!;)
No thanks dude :) *
Wednesday 8/10
Squat
135-5
135-5
225-3
315-4
Pullups 3x5
Rows 2x5

I have been secretly wishing my oldish car would refuse to start on my way to work. *Well my dick car decided to die on me as I was coming home from work. *50$ new battery and it started.

Then I went to the gym

Then leaving the gym the bastard refused to start again. *So I had to push it to a parking lot where I wouldn't be ticketed the next day. *The instant I get it in that lot my training partner*successfully*starts the car.

I was talking to my Russian friend at the gym about Malan. *He said that those training programs on his site are BS and its not how Malan ever trained when he went to the same gym. *Apparently he loves to lie about what kind of routines he does to be secretive

[Torrtrefireto]

Because I am moving in a week and have been busy I haven't gone grocery shopping or cooked in several days. *Fridge is completely empty. *No milk, plus I'm out of ground beef, whey, and just about everything else but coconut oil butter and nuts. *

At least all the eating out I'm gonna do will help me to gain a little weight back

[Torrtrefireto]

Saturday 8/13
214.5
Squat
135-5
135-5
225-3
315-1
405-1 (belt)
455-1
495-1 (94%)
515-1 (97%)
Walkout
525-1 (99%)
Shyt fuqing sucked. *Was supposed to go 525 for 2 singles today. *515 was about the closest to failing pass I have had so far in 2011. *Every rep felt bad today. *Really didn't want a bad workout so close to the meet
Bench
135-5
225-3
315-11 with a slingshot
Deadlift
135-3 con
135-3 sumo
225-1 con
225-1 sumo
At least I didn't tweak my hamstring again

[Torrtrefireto]

Done *lot of moving the past 2 days. *Woke up feeling bruised and sore all over. *At least the hardest of my training for this meet is already behind me

[dtaps24]

When and where is your Meet?

[Torrtrefireto]

When and where is your Meet?
Aug 27 in Florida (was already going on vacation, meet was just a lucky coincidence)*

[Torrtrefireto]

There is something seriously wrong with my knee all of the sudden. *I can barely extend my knee. *Dunno no way I can squat in this pain

[Torrtrefireto]

Tuesday 8/16 214 ****ing new bb.com won't let me press enter. *Must've pressed it 30 times. *Squats 135 2x5 225x3 315x1 405x1 (belt) 455x1 475x1 500x3 (95%) (ties PR) Bench 135x5 225x3 275x1 315x1 355x1 (92%) BB shrugs, Leg ext, Leg curl, calves done. *Happy with the squats especially considering yesterday and today until about 3pm my knee hurt so bad I could barely walk. *No idea what it was but it appears to be gone now (knock on wood)

[LongtimeLurkr]

Tuesday 8/16 214 ****ing new bb.com won't let me press enter. *Must've pressed it 30 times. *Squats 135 2x5 225x3 315x1 405x1 (belt) 455x1 475x1 500x3 (95%) (ties PR) Bench 135x5 225x3 275x1 315x1 355x1 (92%) BB shrugs, Leg ext, Leg curl, calves done. *Happy with the squats especially considering yesterday and today until about 3pm my knee hurt so bad I could barely walk. *No idea what it was but it appears to be gone now (knock on wood)

I thought I was the only one who had the return problem... as you are posting, just hit return as you normally would and continue on. *It will look as though it's not working in the text box, but when you actually submit the post, most of the time it will post correctly.

As for your knee, it could obviously be many things, but I have had similar flareups over the past year. *I went to my ortho, whom I trust fully, and he said it was likely plica syndrome. *It's a benign condition that occasionally acts like a meniscus tear.

[Torrtrefireto]

I thought I was the only one who had the return problem... as you are posting, just hit return as you normally would and continue on. *It will look as though it's not working in the text box, but when you actually submit the post, most of the time it will post correctly.

As for your knee, it could obviously be many things, but I have had similar flareups over the past year. *I went to my ortho, whom I trust fully, and he said it was likely plica syndrome. *It's a benign condition that occasionally acts like a meniscus tear.
Thanks for commenting man. *Plica snydome certainly doesn't sound like what I have. *It feels like a cross between a tweaked hamstring and a LCL sprain or something. *I'm a little worried about it. *Not very worried. *Squatting doesn't hurt, the only thing that hurts is squatting's bitch 2nd cousin 'walking'

[Torrtrefireto]

Today is my last day of work. *Then tomorrow is my last day above 225 on any of the lifts. *I'll try really hard to video them. *Working on my plans and goals for the rest of 2011 today while pretending to work

[DesireToGrow]

500 x 3 ...

hnngh.

[Torrtrefireto]

500 x 3 ...

hnngh.
Haha it felt pretty good! *Best squatting set of this peaking*cycle. *Just scared of depth lately.

Tomorrow's lifting I'll prob try to do openers for squat and bench. *475-485/355. *Might try to do some deads upto like 225

Plans
Lifting
No failed reps on big 3
Work>Intensity
Bodybuilding accessories
Upper back and triceps strength
*
Diet
Carbs as much as I can tolerate
Fat as much as I can
Protein as much as I can
Meat dairy veggies rice potatoes coconut fruit as much as I can
Wheat as little as possible
Get over 220

Goals
1503 total as a junior
500x5 squat in 2011
550 Deadlift as a junior
405 bench in 2011

[Torrtrefireto]

Friday 8/19 Weight 216 (yay) Today was just for openers. *Squat 135 5/5 225 3 315 1 405 1 (belt) 455 1 485 1 (91%). *Bench 135 5/5 225 3 275 1 315 1 355 1 (94%) Deads 135x3 both sumo and conv 225x1 both sumo and conv FsBdfcHbXlw * * * * * * * * * * * * * * * * * * * * * * * *Pullups abs and lower back * * * * * * * * * * * *Any last second tips would be cool, does it look like I hit depth on my squats?. *Also, should I pull sumo or conv at the meet?

[dtaps24]

Friday 8/19 Weight 216 (yay) Today was just for openers. *Squat 135 5/5 225 3 315 1 405 1 (belt) 455 1 485 1 (91%). *Bench 135 5/5 225 3 275 1 315 1 355 1 (94%) Deads 135x3 both sumo and conv 225x1 both sumo and conv FsBdfcHbXlw * * * * * * * * * * * * * * * * * * * * * * * *Pullups abs and lower back * * * * * * * * * * * *Any last second tips would be cool, does it look like I hit depth on my squats?. *Also, should I pull sumo or conv at the meet?

Depth looked spot on. Isn't your conventional PR like 90 lbs. higher than Sumo. Either way I would pull conventional.

[martin_mathers]

depth is awesome and that 485 squat looks like a friggin warmup.
did you shave your beard? i am disappoint :(

[iLiftNoodBrah]

good lord i dont know why but pics must not do u justice, u look like a fukking man train in that video. massive man is massive. squat depth was good, and it looked easy.

as for the tips, idunno anything aobut meets so i cant help u there :(

[Torrtrefireto]

Depth looked spot on. Isn't your conventional PR like 90 lbs. higher than Sumo. Either way I would pull conventional.
I just a scares of my hamstring pulling! *I think I'll warm up sumo and then if it feels heavy at any time I'll switch (so almost certainly I'll switch)


depth is awesome and that 485 squat looks like a friggin warmup.
did you shave your beard? i am disappoint :(
Sometimes my beard doesn't grow in right and I have to shave it and start over. *Its weird. *Was getting beard dandruff too.


good lord i dont know why but pics must not do u justice, u look like a fukking man train in that video. massive man is massive. squat depth was good, and it looked easy.

as for the tips, idunno anything aobut meets so i cant help u there :(
Really man? *I thought my profile pic looks way better than I ever have in person or video haha. *Thanks man. *I'm going to try to keep gaining weight slowly

[el67ko]

x2 on those squats looking like warmups. Your 91% looked about like my 60%. The knee sleeves around the ankles while benching confused me. I was like man those are some ugly blue socks lol

[Torrtrefireto]

x2 on those squats looking like warmups. Your 91% looked about like my 60%. The knee sleeves around the ankles while benching confused me. I was like man those are some ugly blue socks lolReally? *None of my squats ever feel easy or fast. *That felt like a grinder to me lulz. *Tried to go swimming today to ease the muscles from all the lifting+moving (oh, I just moved) but it was thundering so I couldn't. *

[Torrtrefireto]

Just moved from this:
http://i348.photobucket.com/albums/q328/torrtrefireto/IMG_1070-1.jpg

As of the census[7] of 2000, there were 14,733 people, 5,540 households, and 3,368 families residing in the city. The population density was 6,885.9 people per square mile (2,658.2/km²). There were 5,795 housing units at an average density of 2,708.5 per square mile (1,045.5/km²). The racial makeup of the city was 41.03% African American, 39.53% White, 18.14% Hispanic or Latino 0.50% Native American, 4.02% Asian, 0.04% Pacific Islander, 10.91% from other races, and 3.98% from two or more races.

To this:
http://i348.photobucket.com/albums/q328/torrtrefireto/IMG_1075.jpg
http://i348.photobucket.com/albums/q328/torrtrefireto/IMG_1079.jpg

As of the census[2] of 2000, there were 12,262 people, 3,882 households, and 3,470 families residing in the CDP. The population density was 595.1 people per square mile (229.8/km²). There were 3,928 housing units at an average density of 190.6/sq mi (73.6/km²). The racial makeup of the CDP was 95.91% White, 1.24% African American, 0.23% Native American, 0.99% Asian, 0.04% Pacific Islander, 0.38% from other races, and 1.22% from two or more races. Hispanic or Latino of any race were 1.69% of the population.

Feels good man.... mirin me going from paying 750$ a month for 1 apartment to paying 200$ a month for 18 acres where only 3 people live?
And my new bamboo forest?

[martin_mathers]

mirin motherfuking hard...you made it outta the gutter! lol
so wheres the house?

[dtaps24]

Very nice my man. Very nice. When you leave for your trip?

[Torrtrefireto]

mirin motherfuking hard...you made it outta the gutter! lol
so wheres the house?
Its my gramma's old house. Two county's north of where I went to school. Still Maryland just further away from DC

Very nice my man. Very nice. When you leave for your trip?
Wednesday mornin brah. I like doing my last lifting M and W with 135 but I can't this Wed so I'll have to do it today instead.
Tuesday 8/23
Squat
135-5
225-3
315-1
Bench
135-5
225-3
315-1

[Torrtrefireto]

Just weighed in at 222. Weighed in a day out out of convenience. Honestly thought I'd be like 215 so it wouldn't matter. Oh well, don't care too much... just a local meet.

Have had bad headaches and joint pain on this vacation so far (prob from pressure/storm stuff) but I think I can do pretty well at this meet

[ChecksandGiggles]

Very much miring your lifts and new place of residence.

[martin_mathers]

meet tomorrow? in for 1500+ total!

[KevinAlvarez123]

Good luck at your meet

[Torrtrefireto]

3/3 squat 485 518 540
1/3 bench 353 miss 380 380
3/3 dead 465 507 530


****ty ****ing meet.

[martin_mathers]

at least you got a good squat. what happened with the bench?

[Torrtrefireto]

at least you got a good squat. what happened with the bench?
Full meet write up
Thought i would weigh about 216. Came in at 222. Figured who cares its just a local meet I'll just have fun and not worry about it.
There was only 1 flight of squats, and the only two places to warmup was a pair of stands in the back or the competition rack. Picked competition rack. They used a texas squat bar. Thick and knurled the whole length.... hated it. Can't stand using thick bars, it screwed me up so much. I think the heaviest squat of the day was barely over 6 so it obviously was not needed. Saw a lot of questionable squats passed. Warm ups went well, but I don't know exactly what I did because the texas squat bar is over 20kg and that+kilos made me confused. I know my last two warmups were 440 and 465. 485 opener was easy. 515 hard but fast. 540 huge grinder gave me a bad headache.

Bench warmups felt great. 335 flew up. Then I moved to the platform for a 353 opener and it was really slow. The bar was thicker than I am used to again but there was something else wrong. Can't blame the misses on anyone but myself. First 380 attempt almost made it. 2nd didn't get off of my chest. I pwned 385 in the gym too so I'm mad.

Deadlifts I was scared the whole time for my hamstring so I kept thinking about moving my opener down to 132. But warm ups went well. 465 opener was slow. 507 was slower. 530 was equally hard as 545 at my last meet.... somehow got 1 red on it.

Met the head honcho of the USPA. Seems like a great guy. I will say though, tons of the lifts I saw passed today would have been rejected in the USAPL (depth, unlocked out elbows ect).

IP3hsiG3jyk
Video of patheticness

[martin_mathers]

beautiful squats!
mind=blown at 530 dead without training the dead. sucks about the bench though. did they use a bench bar?

[Torrtrefireto]

beautiful squats!
mind=blown at 530 dead without training the dead. sucks about the bench though. did they use a bench bar?
It was a York bar 29mm. I'd love to blame my bench issues on a 1mm too thick of a bar but its all my fault. I'm not good at adapting to any sort of issue life throws my way yet

[iLiftNoodBrah]

Wow bro it's time to just quit lifting, squatting over a quarter ton is awful, how pathetic I can widowmaker that.

brb Deadlift stayed about the same while not training it, how pathetic, u should be able to add at least 50lbs to your pull without training it....


jk bro u still did good, but my point still applies, your beige hard on yourself. If you can hit 385 in the gym what makes u think u still can't do it? U probably can! With that being said even if u missed 380, it could easily have been just a bad day or a minor choke. U easily still have 385-405 in which is better than elite for your BW

[Torrtrefireto]

Wow bro it's time to just quit lifting, squatting over a quarter ton is awful, how pathetic I can widowmaker that.

brb Deadlift stayed about the same while not training it, how pathetic, u should be able to add at least 50lbs to your pull without training it....


jk bro u still did good, but my point still applies, your beige hard on yourself. If you can hit 385 in the gym what makes u think u still can't do it? U probably can! With that being said even if u missed 380, it could easily have been just a bad day or a minor choke. U easily still have 385-405 in which is better than elite for your BW
Thanks dude I know what you are saying. Its just frustrating, every time I have real plans for a meet or really try to peak for it something goes wrong. Bench is the only thing I had a set # goal for and its the only one that really sucked

Gonna revise my training plan for next meet to make sure I deadlift at least once a week, even if its only 135. Gotta get better at it if I want to be a good lifter.

I'd like a 1500 combined total by the end of 2011 (as in, don't all have to be at a meet or on same day) so that will be what I shoot for. Will hopefully compete once during winter

[Torrtrefireto]

In the middle of cleaning out my future home gym in my barn.... ****ing gross. Since my grandfather died nobody has really gone in there. So much nasty **** has accumulated.

Went to the gym for a break
Squat 135 2x5 225 2x5
RDL 225 2x10
Weighted abs and hyperextentions
leg curl leg ext good girl bad girl and calves

[Torrtrefireto]

Haven't lifted since last post. 100% of my days has been dedicated cleaning out my barn. Made 126$ off of the steel I sold just from it (1260lbs) and I only took like half of it in so far. Over 400lbs of nails (8 50lbs boxes [every single box tore] plus a lot of loose nails and keg of nails). Bought breathing masks and tons were destroyed just blackened by all of the dust and dirt and mouse shyt in there. There was some cool stuff though. Cow de-horners, dynamite starters, crazy stuff

Today was the worst because a client decided they wanted to lift tomorrow (originally their first session there was sposed to be tuesday) but I'm not in a position to turn down money right now.

[dtaps24]

You should PM SPF judge about squat suit sizing, he's 5'8-9 and 220 and has a similar raw squat (really similar raw numbers across the board except I think he has Sumo black magic deadlift powers cuz he trains at quest) and is a gear whore.

[Torrtrefireto]

You should PM SPF judge about squat suit sizing, he's 5'8-9 and 220 and has a similar raw squat (really similar raw numbers across the board except I think he has Sumo black magic deadlift powers cuz he trains at quest) and is a gear whore.
Thanks bruh.... I PMed him a while back

Monday 9/5
First session in garage
Squat
135 2x5
225x3
315x1
375-3 (70%) (belt)
375-3
375-3
375-3
375-3
Bench
45-warmup
135-5
135-5
225-3
300-4 (80%)
300-4
300-4
Rear side and front delts
Arms
Taps
Planks

I taped the entire workout today. I'll up it, hope nobody has a boring enough life to watch it

[iLiftNoodBrah]

I taped the entire workout today. I'll up it, hope nobody has a boring enough life to watch it

in...

[Torrtrefireto]

in...

Didn't end up uploading the whole thing. It was like 30 min long and I couldn't make the boring things faster.

A7TXh5LCsOM
Not entirely happy with how anything looked today

[martin_mathers]

dat dere home gym
what do you have in there

[iLiftNoodBrah]

dat dere home gym
what do you have in there

this...

i haz teh home gyms too. only my rack sucks.

[Torrtrefireto]

dat dere home gym
what do you have in there


this...

i haz teh home gyms too. only my rack sucks.
I have in there the sum of every pay check I've ever saved up haha. 1 rack 2 pairs of stands (well 1 right now) 12 45's 2 25's 4 10's 2 5's 2 2.5's, 2 texas power bars, a pair of 25lbs dumbells and a bench... tiny bit of bands and chains, a stability ball

and a pair of 20kg, 10kg and 5kg bumpers

[Torrtrefireto]

Wednesday 9/7
Sumo dead
135-5
135-5
225-3
315-3 (60%)
315-3
315-3
315-3
315-3
Benching this would've been easier. Started to take vids but camera died
Rear+side delts
bi's tri's and front delts
shrugs
planks

Done

[iLiftNoodBrah]

what site did u buy ur plates from?

i was also like "WTF he has 12 45 plates? i only have 8"

then i thought, owait he actually needs all 12, lol.

[Torrtrefireto]

what site did u buy ur plates from?

i was also like "WTF he has 12 45 plates? i only have 8"

then i thought, owait he actually needs all 12, lol.

I bought them from roguefitness. Its a crossfit site but their equipment is good. I bought some from York last winter but they were so ****ty, like some were an inch too big some were too small of holes to even fit on the bar so I returned them. Then their 'nice' plates were more expensive than the rogue plates.

I actually only need 10 right now :), but it was an anticipatory order

[Torrtrefireto]

Just bought my first squat suit. Hopefully gonna have a lot of fun with it. I went against the advice of just about everyone and got a trx instead of a centurion because they seem A: Easier to learn B: More comfy and C: Better at doubling as a sumo DL suit

Seems like a cent or super cent would've been too much for me for a first suit, and the lower level ones like a hardcore or whatever just don't seem worth it


But the biggest drizzle storm I have seen has flooded my garage and now all the plywood I was going to bolt my rack down to has been destroyed. Delays delays delays. Huge flood at my house, my next door neighbor's yard is under water.

[martin_mathers]

gear whore!!!!!!

sorry about the flood but do you still have a gym membership?

[iLiftNoodBrah]

Something happened to me in my basement, some of my plates got a little rusty

Oh well, hope everything fixes up nicely tho, I would much prefer a garage gym them basement, lol

[Torrtrefireto]

gear whore!!!!!!

sorry about the flood but do you still have a gym membership?
Yeah I have one, but I ****ing hate the gym. Bars racks plates even worse than the ones I had at my university gym. I have literally, no exaggeration, yet to see anyone take the plates off of a bar/machine after using it

Something happened to me in my basement, some of my plates got a little rusty

Oh well, hope everything fixes up nicely tho, I would much prefer a garage gym them basement, lol
Well its a barn/garage mix... so some parts good some parts bad.

Friday 9/9
Squats
135-5 135-5 225-3 315-1
355 (60%)-5
355-5
355-5
Bench
135-5
245-5 (60%)
Rear delt machine
side delt dbs
front delts dbs
arms

Done

not anything special

[Torrtrefireto]

Finally got my degree posted!

The NSCA has a grad school listed on their site.... slightly thinking about doing it.

I can get in... should I do it?

[KevinAlvarez123]

Finally got my degree posted!

The NSCA has a grad school listed on their site.... slightly thinking about doing it.

I can get in... should I do it?

do it for the academic gains