Speed: Maxed to the limit

[big_baller]

I Am Post 1000 Wooo Hoooo

[AJ010]

If you already know it or get the time to test it whats your 40 time and vertical standing ?

My standing vertical is recently around 31-32". My best 40yd dash hand timed is 4.53, but at my peak I was probably good for 4.4s.


Thanks everyone. I really appreciate it. I really do. I will just do Glute/Ham Raises, one arm dumbell vertical jumps, totally lower body plyometrics, etc.

GUYS, GIVE ME GOOD LOWER BODY(HAMS/QUADS)/BACK EXERCISES THAT DO NOT USE THE SHOULDERS IN ANY WAY. GIVE ME VARIATIONS OF THESE EXERCISES IF YOU HAVE TO. LIFTING EXERCISES, PLYOMETRICS, WHATEVER! IM GOING TO FIND A WAY TO WORK THROUGH THIS SAFELY

[Porky]

pullthroughs, just hold the dealy with 1 hand

[AJ010]

pullthroughs, just hold the dealy with 1 hand

That was a good idea actually. Thanks!

KEEP EM COMIN GUYS!

[big_baller]

I saw this pic of magnus samuleson standing with one leg on a platform each, with a gap in the middle.

Then he had weights strapped to a belt thing and when he squated down the weights go in between the gap.

He used that for squats so he didn't put any pressure on his torn bicep.

[Porky]

I saw this pic of magnus samuleson standing with one leg on a platform each, with a gap in the middle.

Then he had weights strapped to a belt thing and when he squated down the weights go in between the gap.

He used that for squats so he didn't put any pressure on his torn bicep.

belt squats sir

[P0W3RLIFT3R87]

Leg Press, Leg Extesnsions, and Leg Curls (not the best since not free weights, but better than nothing). Hyperextensions without weight or with a plate or db held in front of chest with one hand.

[mivi320]

Hack Squats, Leg Extensions, Leg Curls, DB Squats..

[Porky]

he works out at home incase u guys didnt know

[AJ010]

he works out at home incase u guys didnt know

Well, I do go to the local gym if I need special equipment. :) Thanks everyone, keep em comin!!

[Porky]

Well, I do go to the local gym if I need special equipment. :) Thanks everyone, keep em comin!!

*******, dont get lippy with me, if i had know that i coulda came up with thousands

[AJ010]

*******, dont get lippy with me, if i had know that i coulda came up with thousands

Oh snap you serious?

Think of some stuff!!!

[AJ010]

Forget it. I am dead bent on recovery, and am not going to mess things up.


No more working out besides some light stuff now and then. I want to be better!

[DieselWeasel]

Forget it. I am dead bent on recovery, and am not going to mess things up.


No more working out besides some light stuff now and then. I want to be better!

You pussy! j/k ;)

I hope you fully recover soon. :)

[AJ010]

You pussy! j/k ;)

I hope you fully recover soon. :)

Thanks bro.

[raffiki]

Try one legged squats. I can't do one without losing my balance. :D

It would something to keep you busy anyway.

[AJ010]

Try one legged squats. I can't do one without losing my balance. :D

It would something to keep you busy anyway.

Heh, they're hard.

Thanks fo the tip. I'll consider it.(I get bored easy so why not :) )

[AJ010]

January 5th 2005
Bench:

Flat Bench
9x175x3 *easy...used CG,MG,WG for 3 sets each

3 Board Press
265x2 *very bad..had 3 though
245x3
245x2 *CG....not a good day

Military Press
2x125x5
125x4

Comments
Horrible day. Very sleepy and very weak. Whatever...last time I benched at all was December 17th...and last time I seriously trained bench was like December 10th or earlier. Oh well whatever. Next week will be better :)


I used to be able to bench actually.

[big_baller]

belt squats sir

:)

[AJ010]

:)

:p

[AJ010]

I did 2 50m sprints last night, and they were pretty much my fastest ever I'd say. Not bad for not sprinting in over a month.

****ing shoulder, I was progressing so well.

[Porky]

ull be back soon man. just load up on drugs :)

[AJ010]

I got the MRI.

The results of the MRI will be declared within 3 days.

[DieselWeasel]

I got the MRI.

The results of the MRI will be declared within 3 days.

Give use the info as soon as you know. Good luck. :)

[AJ010]

Give use the info as soon as you know. Good luck. :)

Thank you dee dubs.

I am anxious to hear what's wrong!!

[DieselWeasel]

Thank you dee dubs.

I am anxious to hear what's wrong!!

Hopefully you won't need surgery and it will heal on its own eventually.

[AJ010]

Hopefully you won't need surgery and it will heal on its own eventually.

Same here.

I'm now taking Glucosamine sulfate and Fish Oil capsules. Maybe I'm going to need the cortisone shot. Can't say for sure until the results!

[DieselWeasel]

Same here.

I'm now taking Glucosamine sulfate and Fish Oil capsules. Maybe I'm going to need the cortisone shot. Can't say for sure until the results!

Glucosamine sulfate is for joint pain, right?

[AJ010]

Glucosamine sulfate is for joint pain, right?

Yeah. I don't know why my bottle doesn't have Chondroitin Sulfate too. I guess they all don't come with it. Damn...

[Brego]

Hope all goes fairly smoothly in the recovery process for you US... good luck

[AJ010]

Thanks, Brego!!

I set a new PR today, out of nowhere

CoC #2: Closed it 7 times! 1 rep PR :)

[DieselWeasel]

Thanks, Brego!!

I set a new PR today, out of nowhere

CoC #2: Closed it 7 times! 1 rep PR :)

I gave you the idea to try it! :cool:

Congrats, bro.

[AJ010]

I gave you the idea to try it! :cool:

Congrats, bro.

Yeah, now you gotta beat 7 today. :)

Thanks man.

[Brego]

good job on that PR.

[mivi320]

Nice PR, Matt.

[AJ010]

Thanks fellas.

The MRI results are still pending, as far as I know anyways. I really hope the results will be released to me today!

[AJ010]

I was unable to recieve them yesterday. I will have to wait until Monday.


By the way guys, I need someone to post in my journal every day reminding me not to try to play baseball even lightly or throw the little munchkins in my pool.(I'm a dumbass like that. I try to ignore the pain so I feel like I can function normally). I am going to mess myself up even more.

[AJ010]

Thanks man, appreciate it.

Sprints: 2x110m/2x80m

Floor Press: 135x5/185x3/225x1/255x0/250x0*CG/225x2*WG/225x2*CG

CG 3 Board Press: 185x3/225x3/235x2 almost had 3

Incline Dumbell Extensions: 45x4/55x2/65x0/50x5

Dumbell Military:50x5/60x4/50x6/50x5

Comments: Sprintings great. Liftings not. I'm depressed, and i really do mean it, nothings going right anymore. I dont know what to do, but eventually ill find a way. see ya

How the hell could I say I was depressed at that ****? I was actually able to ****ing lift. Damn...

[Fullback_45]

This whole ordeal has really made me think about lifting and form and what not and cherishing my workouts a little more. Hope the MRI results Monday are descent ones.

[Liftin4ever]

Hey man I haven't posted on this site in a while, but I have checked your journal when I have time. I hope your shoulder heals up man. Just got a bench shirt and will be using it for the first time tomorrow, this workout is for you man!!!!!!

[AJ010]

Fullback- I really appreciate it dude. Hope you don't end up hurt like me ever. Be careful!

Liftin4ever- Hey man!! Thanks for posting! That means a lot to me man, KILL THAT WORKOUT FOR ME.

I've got the MRI Results everyone, check this out:

FINDINGS: Magnetic resonance imagining of the right shoulder demonstrates the muscles and tendons of the rotator cuff to be intact.

The intrascapular and extrascapular components of the biceps tendon are intact.

There is thickening and redundancy of the anterior limb of the inferior glenohumeral ligament. There is no evidence of discrete labral detachment; however, clinically correlation will dictate the need for further characterization with MR arthrography.

There is a 1cm subchondral cyst within the greater tuberosity.

There is no evidence of glenohumeral joint effusion.

IMPRESSION:
1. Thinkening and redundancy of the anterior limb of the inferior glenohumeral ligament consistent with capsular injury. There is no evidence of discrete labral detachment, however, if further characterization of the labrum is required, MR Arthrography is recommended

3. 1 cm subchondral cyst within the greater tuberosity



Any suggestions on how to treat this?

[Porky]

wtf they done tell u how to treat it haha?

why even get an mri ?

[AJ010]

wtf they done tell u how to treat it haha?

why even get an mri ?

I'm supposed to take the results to the doctor for his opinion on it. But I figured I'd ask on here as well.

[Porky]

I'm supposed to take the results to the doctor for his opinion on it. But I figured I'd ask on here as well.

shut up sir :D

[DieselWeasel]

Do -not- ask bb.com members for this type of advice. Go straight to the doctor and ask him. That's my advice.

[AJ010]

Do -not- ask bb.com members for this type of advice. Go straight to the doctor and ask him. That's my advice.

I'm goin to get the doctors opinion on it tomorrow.

[DieselWeasel]

I'm goin to get the doctors opinion on it tomorrow.

That sounds cool. Good luck.

[BPP]

Do -not- ask bb.com members for this type of advice. Go straight to the doctor and ask him. That's my advice.

same thing I said ;)

[GmoneyJakee]

good luck with everything man, i hope things workout when u get ur results back

[AJ010]

Bull****. Just bull****. Check it out on my link(and register!):

http://s7.invisionfree.com/SteelCrib/index.php?showtopic=4&st=0&#last

It's near the bottom

[AJ010]

6/21/05

Plyometrics
-Bounding: 2x10 each leg
-Speed Tuck Hops: 2x10

Weights:

-Single Leg GHRs: 2x8@BW/ 1x8@5lbs (6 sets in total, 3 per leg)
-Speed Pullthrus: 6x80x3

Comments: Felt nice to get some leg work in

[Porky]

so what do u do man? do u just rest till its better and hope it doesnt act up again?

[AJ010]

so what do u do man? do u just rest till its better and hope it doesnt act up again?

That's all I can do unfortunately.

I can do stuff that doesn't aggravate it, but thats about it. No treatments.

[MXdawg2]

I wonder what US did to get banned

Good luck with the shoulder man. My brother messed his shoulder up a long time ago, and with time it kept popping out and stretching the ligaments until he finally required surgery. It used to completly pop out just bending down to pick up something. He had the worst type of injury. The surgery limited his range of motion to a degree, but he is busting out reps with 200 on the BB Mil. press now, so not all hope is gone bro.

[healthy n_fit]

R.I.P Steel

[Bigpecs]

This is ironbender guys im using my very first user name i made on this site.


Nice to see ya back steel i mean uh healthy and fit ;).

[healthy n_fit]

This is ironbender guys im using my very first user name i made on this site.


Nice to see ya back steel i mean uh healthy and fit ;).

Who are you, bigpecs? ;)

[healthy n_fit]

I wonder what US did to get banned

Good luck with the shoulder man. My brother messed his shoulder up a long time ago, and with time it kept popping out and stretching the ligaments until he finally required surgery. It used to completly pop out just bending down to pick up something. He had the worst type of injury. The surgery limited his range of motion to a degree, but he is busting out reps with 200 on the BB Mil. press now, so not all hope is gone bro.


I hope Steel sees this and realizes all hope isn't lost.

[MXdawg2]

That Steel guy was a bitch anyway, don't you agree healthy n' fit?

[Bigpecs]

Nah, Steel was banned for trolling on Lux Fashion forums. Check out the threads by proppy. Steel is banned for 10 days.


Oh ok.

Stop talking in 3rd person;)

[healthy n_fit]

That Steel guy was a bitch anyway, don't you agree healthy n' fit?

Oh yeah, totally. But man oh man, what a HUNK!

[IronBender800]

Who are you, bigpecs? ;)


You can just call me step dad:D

[healthy n_fit]

You can just call me step dad:D

Well hello there hotstuff!

[JackBags]

Get Huge Mother****er!!!!!!!

[healthy n_fit]

Get Huge Mother****er!!!!!!!

Eh my shoulder was feelin alright this morning actually, pretty much no pain. Had to be a dumbass and try doing handstands in the pool for like half an hour lol. That was stupid.

[healthy n_fit]

I think I'm back in the game!

I Close grip(2 fingers on smooth) benched 230 EASILY! AND NO PAIN! I can probably max 245-255 like this. I'm going to start back up with sprinting, and do the coan phillipi deadlift routine as soon as possible. Squatting can not be done currently.

I have a lot to think about tonight, gonna head to the movies now though. peace!

[Porky]

I think I'm back in the game!

I Close grip(2 fingers on smooth) benched 230 EASILY! AND NO PAIN! I can probably max 245-255 like this. I'm going to start back up with sprinting, and do the coan phillipi deadlift routine as soon as possible. Squatting can not be done currently.

I have a lot to think about tonight, gonna head to the movies now though. peace!

if ur gonna start coan phillipi for sure and u promise u wont quit it. ill do it with you then and hold off my WS routine.

[healthy n_fit]

I'm still in some serious thinking.

Flat CG Bench hurts just a tiny bit, but CG Decline Bench is practically pain free. So based on this discovery, I may follow this plan:

Monday: Accel Dev + plyos

Wednesday: Coan/Phillippi

Friday: Hill sprints + 5x5 CG Decline Bench

It's not final yet, still thinking... I may not even do any sort of pressing.. going fast with 140 hurts just a tiny bit, and this leads me to believe if I used heavier weights it might hurt me.

[healthy n_fit]

I don't think I'll be donig any benching. I can do rows though.

My options are really limited right now. I can't do squats, or bench, or olympic lifts.

This limits me really to:

GHRs
Deadlifts
Pullthrus
Rows
Leg Press
"Butt blaster" :D It's basically a reverse leg press though
"Belt-weight" stepups
Leg curls

I don't think I'm going to do coan just yet. I want to rebuild everything. I'm thinking of possibly doing something like this:

Monday: Accel Dev Sprints// Heavy Leg Press // GHRs // Speed Pullthrus
Wednesday: 5x5 Rows
Friday: Hill Sprints// Explosive Leg Press // "Butt Blaster"(RLP) // Leg Curls

I really don't know though guys. This is basically the best I can do, considering the circumstances. Starting Monday I guess I'm on the road for either perpetual injuries, or recovery.

[healthy n_fit]

Well, I just CG Rowed 250 without any pain whatsoever. The form wasnt the strictest, but it was just a test to see if I could handle heavy weights in the row(yes I warmed up this time). I tried 270 and failed, so I deadlifted that and had no pain whatsoever. So its decided. My split will be as follows:

Sunday: Off
Monday: Accel Dev Sprints// Heavy Leg Press // GHRs // Speed Pullthrus
Tuesday: Tempo
Wednesday: Joeskopec 5x5 Rows
Thursday: Tempo
Friday: Hill Sprints// Explosive Leg Press // "Butt Blaster"(RLP) // Leg Curls
Saturday: Tempo

Time to develop some rear delts and lats I suppose, heh. When I feel I've developed a sufficient base, perhaps in a month or two, I will do the coan routine.

[Fullback_45]

Goodluck with your new training cycle bro!

[IronBender800]

Looks good dude! Glad to see your lifting again! I know what its like to have bull**** injuries.

[Porky]

guys today steel was in a car accident. he snapped his acl,mcl,pcl and lcl and patellar tendons in both knees.

he was sent to the ER.

he wont be training for a long time :(

[healthy n_fit]

6/27/05
The New Era 2
THE RETURN:

Acceleration Development:

-400m jog
-Dynamic Stretches
-Drills: A,B,C skips

Sprints
5x20m
3x30m
2x10m *from lying down position

Comments
Sick! It was rainy and humid, but that didn't stop me. I felt fairly explosive today! Much faster than last summer! I hope this is a sign of good things to come. I wasn't as fast as I wanted, but I took off for a long time!

--------------------------
Legs/Power

Leg Press
160x5
250x5
340x5
430x5
520x5
610x4
570x5

Glute/Ham Raises
BWx8
+25x8
BWx8

Speed Pullthrus
6x100x3

Comments
Sick! Leg presses for the first time and after sprint work was amazing! 45 degree angle, and all the way down until the machine clanked, now THATS low! Sweet stuff!

[Porky]

Lies He Dint Lift, Hes Injured. Whahhahahaha

[healthy n_fit]

Bwaahahaahaha

Thanks ass-hole:)

[DieselWeasel]

Good lifting and running, bro. Don't stop, but be careful! :)

[healthy n_fit]

Good lifting and running, bro. Don't stop, but be careful! :)

Thanks bro!

I know i know.

[IronBender800]

Nice workout homie!!

Howd the leg presses feel?

Make sure your ass doesnt come off the pad:)

[Fullback_45]

Nice start man. You should be good to go to really pour on some streangth these next 3 months...

[healthy n_fit]

Thanks guys.

Iron- It was an awesome workout. I didn't cheat on the leg presses. Went all the way down too, unlike everyone I know.

Fullback- thanks bro. Really hope the shoulder gets better soon so I can squat again.

[IronBender800]

Thanks guys.

Iron- It was an awesome workout. I didn't cheat on the leg presses. Went all the way down too, unlike everyone I know.

Fullback- thanks bro. Really hope the shoulder gets better soon so I can squat again.

I didnt say you cheated dude.....

[Porky]

I didnt say you cheated dude.....

did too... :cool:

[healthy n_fit]

did too... :cool:

Word.

lol why you tellin me not to do somethin so silly Bendy Wendy I know not to do that, it's dangerous too. :)

[healthy n_fit]

Yesterday I did plyo clap pullups with a wide grip. This was a new PR as I've never been able to do these. After the clap you gotta regrip where you originally gripped or wider for it to count, thats the hard part. But I got it a few times easily :)

[mivi320]

6/27/05
The New Era 2
THE RETURN:

Acceleration Development:

-400m jog
-Dynamic Stretches
-Drills: A,B,C skips

Sprints
5x20m
3x30m
2x10m *from lying down position

Comments
Sick! It was rainy and humid, but that didn't stop me. I felt fairly explosive today! Much faster than last summer! I hope this is a sign of good things to come. I wasn't as fast as I wanted, but I took off for a long time!

--------------------------
Legs/Power

Leg Press
160x5
250x5
340x5
430x5
520x5
610x4
570x5

Glute/Ham Raises
BWx8
+25x8
BWx8

Speed Pullthrus
6x100x3

Comments
Sick! Leg presses for the first time and after sprint work was amazing! 45 degree angle, and all the way down until the machine clanked, now THATS low! Sweet stuff!

Nice!!

[healthy n_fit]

Nice!!

I actually had you in mind when I was doing those leg presses bro. I was thinking "damn no way this guy's beatin me", and yep, as you can see, I couldn't get close to you!

Fair enough bro, you are the true leg press master :D

[healthy n_fit]

6/29/05
The New Era 2
THE RETURN:

Upper Body:

Barbell Rows
145x5
155x5
170x5
185x5
195x5

CG Bench
3x135x10

Comments
Easy workout. No challenge. Little pain on the benching. If my shoulder pain is the same or decreases tomorrow, I will keep benching. If it turns out I hurt my shoulder more, I will stop benching.

[JackBags]

I'm digging those rows. That's a lot to be moving like bitchweight, especially at your size d00d. really take care of that shoulder man, benching can be sweet for now, but if you mess it up, yikes! just be careful careful careful please man

[healthy n_fit]

I'm digging those rows. That's a lot to be moving like bitchweight, especially at your size d00d. really take care of that shoulder man, benching can be sweet for now, but if you mess it up, yikes! just be careful careful careful please man

Thanks man!

I know, I've been really careful, and I'm really taking caution with everything.

[Fullback_45]

Real nice lat work. Looks like I was right on that shoulder huh haha. Told you it would get better on its own. Aire on the side of caution though.

[Brego]

good rows sir.

[Porky]

Real nice lat work. Looks like I was right on that shoulder huh haha. Told you it would get better on its own. Aire on the side of caution though.

isnt it error on the side of caution :cool:

awsome rows steel.

is that a bench pr? :D

[healthy n_fit]

Thanks everyone! I haven't hit many of your journals because on this username it doesnt have your journals in my subscription thing, sorry for that guys.

Fullback- It's not better yet, but it's getting better! I actually did 10x100 tempo runs(fast runs @ 70-75%) on tuesday, but believe it or not that actually hurt my shoulder more than sprinting(didnt hurt it)...weird!

Porky- isn't it err on the side of caution? :D I forget exactly. And yes, it sure is a PR DAMNIT! :D

[IronBender800]

Nice rows steel!

Just was giving a friendly warning on the leg press cause a lot of the time my ass comes off without me even realizing it......wasnt saying you didnt know.

[healthy n_fit]

Nice rows steel!

Just was giving a friendly warning on the leg press cause a lot of the time my ass comes off without me even realizing it......wasnt saying you didnt know.

Thanks.

I know..

[healthy n_fit]

7/1/05
The New Era 2
THE RETURN:

Acceleration Development Aid:

Hill Sprints
8x20m with WALKBACK recovery

Comments
Dayum! These were flyin! I am also a little out of shape :)
------------------------------------

Power/Deadlifts:

DE Leg Press
10x3 or more varying between 315 and 395.

Deadlifts
225x3
275x3
315x3
365x3 *no belt or chalk and super easy...except my grip was slipping
315x3
225x3
275x3 *sumo

Comments
Interesting workout. My core feels stronger, because I pulled 365 with no belt or chalk confidently and easily. I couldn't do these FAST though because my grip was slipping...its a weird feeling! I think belt + chalk + fresh I've got a nice deadlift up my sleeve. Nice workout today!

[DieselWeasel]

NICE DEADS! :)

[healthy n_fit]

Thanks man!

Maybe ill just keep them unbelted and add 10lbs every week and see how that goes....maybe...

[DieselWeasel]

Thanks man!

Maybe ill just keep them unbelted and add 10lbs every week and see how that goes....maybe...

I think you should add 5lbs every week instead of 10.

[healthy n_fit]

I think you should add 5lbs every week instead of 10.

The 365x3 was absolutely no challenge. I don't think I'll have a problem with 10lbs more a week.

[JackBags]

eff that, be greedy.. 10 lbs each week :-d

[Porky]

only 10lbs? i do 100lbs a week.

in 5 weeks ima smash the dl world record.

get off me

keep on keepin on steely. 500 dead is ur mom

[DieselWeasel]

only 10lbs? i do 100lbs a week.

in 5 weeks ima smash the dl world record.

get off me

keep on keepin on steely. 500 dead is ur mom

You are c r a z y, bro. :eek: :D

[Fullback_45]

If your intuition is telling you to go with that plan then id hit it man. Do like me, try something then when your mind says to do something else just do it! Can always change **** up.

[AJ010]

Sounds like a plan bro! I've gotta follow up on my 4th week deload plan, I have so much to think of still!


By the way...


GUESS WHO'S BACK!?!?!?

[mivi320]

Sweet deads!

[AJ010]

7/4/05 (Happy Independence Day!)
The New Era 2
THE RETURN:

Acceleration Development:

-400m jog
-stretches
-drills

Sprints
3x10m
5x20m
3x30m

Comments
Speed varied. Some reps were very fast, but some reps were messed up. I need more consistency. But even though I wasn't in the mood today, I felt pretty fast!

------------------

Legs-Weight:

21" Bench Stepups
(15lber x 2) x6
(50lber x 2) x6
(70lber x 2) x6
(50lber x 2) x8

Speed Pullthrus
6x120x3

Comments
Couldn't do leg presses today. Didn't want to anyways. The stepups KICKED MY ASS! I used 2 dumbells for each, so on the 70lber set the total weight was 140. Thanks to IronBender for showing me this exercise! We'll see if it works better than the squat.

[skinny_man]

nice workout. the 50's would have caned on the step ups

[JackBags]

Nothing will ever replace squats! I laugh at you girly man, you and your tae-bo step ups :-d

[Footballstar]

For a sprinter step-ups would serve more purpose then power squats because it strengthens muscular imbalances but for the average weightlifter Step ups could be a great supplement or accessory lift for the squat.

[AJ010]

Thanks guys.

Skinny_man- thanks bro

Jackbags- Try them then you pussybag. :D

Footballstar- Haven't seen you here in a while, whats goin on man. I'm going to try adding 5lbs a week to each dumbell, and see if that keeps up. These step ups are fun!

[AJ010]

7/6/05
The New Era 2
THE RETURN:

Upper body:

Barbell Rows
155x5
170x5
185x5
195x5
210x5 *easy!

Close Grip Bench Press
3x140x10

Comments
Felt pretty strong today on the rows. Bench was nothing..little pain though.

[Porky]

7/6/05
The New Era 2
THE RETURN:

Upper body:

Barbell Rows
155x5
170x5
185x5
195x5
210x5 *easy!

Close Grip Bench Press
3x140x10

Comments
Felt pretty strong today on the rows. Bench was nothing..little pain though.

ooo how i want to lift :)

awsome rows

and nice pr on CG

[AJ010]

ooo how i want to lift :)

awsome rows

and nice pr on CG

Thanks man!

LOL that was totally a 5lb PR. :D

[Brego]

I think you have pulled ahead of m on bb rows... not that we were competing or anything :)

[P0W3RLIFT3R87]

Awesome barbell rows. Good work on the PR.

[Footballstar]

Good row PR I hope they were perfect form...

[AJ010]

Thanks guys!

LOL Porky and me were just kidding about the CG Bench PR by the way. I'm just rehabbing and going light adding 5lbs a week :)

Brego- Let's race to 300 then. :)

PL87: Thanks for the post!

FballStar: Theyre close grip rows, makes them easier. I round my back, but besides that I'd say they're good form.

[AJ010]

I have sooooo much on my mind damnit its crazy!

I can squat by holding the bar with a wide grip without any pain.

Should I go back to squatting? I can do it pain free with the wide grip...

[AJ010]

Screw it, I'm not gonna squat. Probably risky anyways

[Fullback_45]

Good call on holding out on the squating. Goodluck implementing Step Ups into your new routine aswell. Look forward to seeing how you profress with these.

[AJ010]

Good call on holding out on the squating. Goodluck implementing Step Ups into your new routine aswell. Look forward to seeing how you profress with these.


Thanks man!

Me too, I totally can't wait to see how they work!

[mivi320]

Don't bother with the squats.

Nice rows too, man. Keep it up!

You must be taking that cell-tech, eh? ;)

[AJ010]

Don't bother with the squats.

Nice rows too, man. Keep it up!

You must be taking that cell-tech, eh? ;)

Thanks a lot man!

Only dat dere cell tech, of course! :D

[BRADP2]

Steel, Ill race you to 300 on rows....oh I win :D

[AJ010]

Steel, Ill race you to 300 on rows....oh I win :D

Haha, this is gonna be good.

Hey guys, I've decided, the week of 7/18 I should be starting Coan/Phillipi, assuming everything goes right. I'm thinking of maybe the following split:

Monday: Accel Dev Sprints/ Upperbody
Wednesday: Coan/Phillipi
Friday: Hill Sprints / 21" Step ups / Speed Pull thrus

Suggestions, tips?

[Footballstar]

What happens on Tue, Thurs and Sat? Tempo runs?

[sword chucks]

nice workout! Strong rows!

[IronBender800]

Nice workout dude!


Your round your back on rows??? Why??

Anyways, nice workouts!

[I-hate-Squats]

7/6/05
The New Era 2
THE RETURN:

Upper body:

Barbell Rows
155x5
170x5
185x5
195x5
210x5 *easy!

Close Grip Bench Press
3x140x10

Comments
Felt pretty strong today on the rows. Bench was nothing..little pain though.
good rows man, keep em going :)

[BRADP2]

Iron bender, how far are you from st. louis, id like to work out with you, put you to shame :D.

[IronBender800]

Iron bender, how far are you from st. louis, id like to work out with you, put you to shame :D.



haha i dunno man im 15 mins from chicago. I just moved here from michigan. Im really not sure how far from saint louis i am. I already met one person from the boards here (rangerkid) dunno if you heard of him.

EDIT: Just checked, im 300 miles or a 4 hour drive away. Planning a trip to chicago anytime soon?:D

[BRADP2]

haha i dunno man im 15 mins from chicago. I just moved here from michigan. Im really not sure how far from saint louis i am. I already met one person from the boards here (rangerkid) dunno if you heard of him.

EDIT: Just checked, im 300 miles or a 4 hour drive away. Planning a trip to chicago anytime soon?:D
Actually yea.....go up to chicago from time to time with freinds via train. Fun ****. Scared to death of flying, never been able to get mysel on a plane. Always drive, always.

[AJ010]

I come up here and im all like w0ah theres a lot of comments !

FBallstar: Bike riding...i cant do tempo..aggravates shoulder

Sword chucks- thanks man!!

ironbender- I dont know dude..kind of careless. I need to watch that!! I have a problem arching my lower back I think...idk when i deadlfit i think i keep a flat back

I-Hate-Squats: thanks brother

Bradp2+Iron: Stop planning dates in my journal!!!!!!!!! :D LMAO just kidding

[AJ010]

7/8/05
The New Era 2
THE RETURN:

Acceleration Development Aid:

Hill Sprints
9x20m

Comments
Soaking wet out. Had to sprint on grass hill with cleats, but it was still fast! Feelin more in shape now

------------------

Deadlifts:

Sumo Deadlifts
135x5
225x3
315x1
385x3

Snatch Grip Deadlifts
3x135x3
2x185x2

Pullthrus
3x100x8

Comments
I did the sumo deadlift without a belt, at my house, and after sprints, so damn I'm pretty happy with that! I'm pretty sure I could hit more. Sumos my weak stance. I figure Unbelted I'll go sumo since I personally believe its safer, and belted ill go conv since thats when I'm usually going pretty darn heavy. That is all.

[IronBender800]

Actually yea.....go up to chicago from time to time with freinds via train. Fun ****. Scared to death of flying, never been able to get mysel on a plane. Always drive, always.


Steel: Like i told you on aim on rows try and push/stick your ass out, sounds gay but helps keep your back flat. Dont mean to clutter up your journal here but...

BradP2: Next time you come out here let me know ill be glad to meet up with you somewhere. I lift at a local X sport gym here its a chicagoland only gym.

[I-hate-Squats]

7/8/05
The New Era 2
THE RETURN:

Acceleration Development Aid:

Hill Sprints
9x20m

Comments
Soaking wet out. Had to sprint on grass hill with cleats, but it was still fast! Feelin more in shape now

------------------

Deadlifts:

Sumo Deadlifts
135x5
225x3
315x1
385x3

Snatch Grip Deadlifts
3x135x3
2x185x2

Pullthrus
3x100x8

Comments
I did the sumo deadlift without a belt, at my house, and after sprints, so damn I'm pretty happy with that! I'm pretty sure I could hit more. Sumos my weak stance. I figure Unbelted I'll go sumo since I personally believe its safer, and belted ill go conv since thats when I'm usually going pretty darn heavy. That is all.

damn I'm likin the sumo deads big guy

[big_baller]

nice deads matt.

[AJ010]

Thanks I-L-M and Ryan.

[AJ010]

CG Floor Pressed 255 for the hell of it...not too hard. This ties my PR I do believe,

[DieselWeasel]

CG Floor Pressed 255 for the hell of it...not too hard. This ties my PR I do believe,

Congrats, bro. Try five pounds more, next time. :)

[AJ010]

Congrats, bro. Try five pounds more, next time. :)


Nah man, this was just a test for me. Not goin heavy for a while.

[IronBender800]

Thats awesome man!

Especially considering you have hardly lifted lately.

How do you maintain your strength like that? Diet?

whats your diet look like?

Just curious:)

[AJ010]

Thats awesome man!

Especially considering you have hardly lifted lately.

How do you maintain your strength like that? Diet?

whats your diet look like?

Just curious:)


Thanks dude!

Well, here's why I probably keep my strength:

1) I eat enough
2) It's in my genetics
3) I'm still growing, which means I'm naturally getting stronger
4) I've been doing other stuff

About the diet, heres a sample:

11am: Milk + Whey and some waffles w/ PB + syrup
1pm: Pasta + Milk
3pm: Lean Cuisine meal + milk
5pm: Pasta + Milk
7pm: Chicken fajitas + milk
9pm: something
11pm: something

I like pasta a lot, and the lean cuisine meals. I also like milk :)

[IronBender800]

Damn, you eat like 3x what i do. I hardly eat but thats mainly cause im poor and cant afford food.

Looks good man.

[Fullback_45]

Sweet floorpress bro!

[I-hate-Squats]

Thanks dude!

Well, here's why I probably keep my strength:

1) I eat enough
2) It's in my genetics
3) I'm still growing, which means I'm naturally getting stronger
4) I've been doing other stuff

About the diet, heres a sample:

11am: Milk + Whey and some waffles w/ PB + syrup
1pm: Pasta + Milk
3pm: Lean Cuisine meal + milk
5pm: Pasta + Milk
7pm: Chicken fajitas + milk
9pm: something
11pm: something

I like pasta a lot, and the lean cuisine meals. I also like milk :)

lol I eat a ton aswell, but I'm fatter lol damn it

[Porky]

im down with the milk too man, milk and sammidges

[BigBoyBruiser]

im down with the milk too man, milk and sammidges
Dem' milk and sammidges is sum tasty ****.
This is MX Steel. Any new workouts lately?

[AJ010]

Haha yeah im a pig. :D

Yo MX whatsup you stud. Eh, I did 5x10m/3x20m/1x30m today...had to deload the volume because I felt like ****. No weight workout today. I've decided on on this:

1) This week the volume is going down, intensity decrease
2) Screw the 405x3 unbelted, i need to just relax this week and start coan next week
3) I need to get some babes!!

[AJ010]

I had to do this. I power hang cleaned 185 today finally !! **** YEAH, I BROKE THE BARRIER! This was at my house. At the gym I can have anywhere from 205-220.

I think the reason I have trouble with power hang cleans is that my arms and legs are so long that I can barely bend down before I get to my knees, and the real explosion comes from the bounce off of the thighs. So it's either, barely bend the knees and bounce off the thighs, or bend down past the knees, and do what I wouldn't really call a power hang clean, but an elevated power clean.

Ah well, feels good to finally have broken the barrier!

[JackBags]

How come you can't lift the same as the gym while in your house?

[DieselWeasel]

Congrats on the power hang clean PR at home.

[AJ010]

How come you can't lift the same as the gym while in your house?


My bar is definitely thicker.

Also, the flooring at the gym is harder, I find this helps actually.

Maybe its the wide open space of the gym too

Or the atmosphere

Or I feel the best when I'm in the gym usually

Dont know

Thanks Diesel!

[Fullback_45]

Nice job on the hang clean pr! I def now what oyu mean, 110lbs at my house feels way heavier then 110lbs does at my gym.

[runjumpthrow]

My bar is definitely thicker.

Also, the flooring at the gym is harder, I find this helps actually.

Maybe its the wide open space of the gym too

Or the atmosphere

Or I feel the best when I'm in the gym usually

Dont know

Thanks Diesel!

We took our high school kids to a football camp at an NCAA D-III school last weekend. We lifted in their weightroom for two days and all of the kids complained about not being able to do the weights that they usually can in our weightroom. The main reason was that the college weightroom had fat bars instead of the regular 1" bars my kids are used to.

It is amazing that something as simple as bar diameter can make such a big difference!

Now that we are back in our weightroom, lots of the kids we took to the camp are smoking their old records. I am betting that the two lifting sessions with the bigger bar shocked the kid's CNS and helped them bust plateaus.

[AJ010]

We took our high school kids to a football camp at an NCAA D-III school last weekend. We lifted in their weightroom for two days and all of the kids complained about not being able to do the weights that they usually can in our weightroom. The main reason was that the college weightroom had fat bars instead of the regular 1" bars my kids are used to.

It is amazing that something as simple as bar diameter can make such a big difference!

Now that we are back in our weightroom, lots of the kids we took to the camp are smoking their old records. I am betting that the two lifting sessions with the bigger bar shocked the kid's CNS and helped them bust plateaus.

My bar at my house is over 4" in circumference. It is also a bit over 1" in diameter.

And the difference is amazing! I can definitely feel the difference between the bar at my house and the bar at the gym.

Let me know how the team's lifting turns out at your own weight room.

-Steel

Fullback: Thanks man! Yeah, totally dude. You still doin those back to the wall 110lb curls? ;-)

[AJ010]

7/13/05
The New Era 2
THE RETURN:

Upper body:

Barbell Rows
145x5
185x5
205x5
225x5 *pr!

Close Grip Incline Press
3x135x8

Comments
I forgot which week I was on so I just jumped to week 5. 225 was done with loose form, it was not strict. I don't care though, I enjoyed it. The CG Incline was actually semi-hard!! It was a big incline though, but no excuses, im weak at incline. I'm going to be starting coan next week I hope. Wish me luck with that!

[Jamma]

Nice wor on the PR man.

Congrats

[BRADP3]

225 eh....... :D. Oh well, come september you have 3 months to catch up to me cause I wont be able to train. You still probably wont catch up :D

[AJ010]

225 eh....... :D. Oh well, come september you have 3 months to catch up to me cause I wont be able to train. You still probably wont catch up :D


Jamma- thanks man!!

Bradp3: Haha, I can probably max ~275, 225x5 wasnt to failure. Im gonna catch you dude :D :D

[runjumpthrow]

UnlimitedSteel -

Is there a rule of thumb for a ratio between bench press and bent over row max?

For example, if you can bench press "X" amount of weight, how much should you be able to row?

[AJ010]

UnlimitedSteel -

Is there a rule of thumb for a ratio between bench press and bent over row max?

For example, if you can bench press "X" amount of weight, how much should you be able to row?

I'm not too sure man.

I don't know if you've read my earlier journal entries, or maybe stuff I didnt mention, but:

My best bench is 275 and my best CG Row is 255

I believe most people bench more than they row, but my back and biceps are pretty strong so its closer to a 1:1 ratio.

[runjumpthrow]

I'm not too sure man.

I don't know if you've read my earlier journal entries, or maybe stuff I didnt mention, but:

My best bench is 275 and my best CG Row is 255

I believe most people bench more than they row, but my back and biceps are pretty strong so its closer to a 1:1 ratio.

That's pretty impressive. I can bench about 325, but I can only row about 205. I would guess that is mainly because for most of my career as a lifter, I completely neglected back training.

[AJ010]

That's pretty impressive. I can bench about 325, but I can only row about 205. I would guess that is mainly because for most of my career as a lifter, I completely neglected back training.

Thanks man.

You should try the 5x5 routine for rows. It's working good for me so far!
The coan routine for deadlifts will get your back strength up fast!

Some ideas for you to consider.

-Steel

[BRADP3]

I should try 5x5, I kind of like my weird training though, have come accustomed to it, have good strength gains....

[AJ010]

I should try 5x5, I kind of like my weird training though, have come accustomed to it, have good strength gains....

What exactly is your routine with rows anyways?

[BRADP3]

What exactly is your routine with rows anyways?
My routine for everything is 2-4 reps, not to failure, 2-3 sets, if I get 4 reps, I move up, if I dont, I get more reps next time. My numbers speak for themselves :D. I bet my stupid training wouldnt work for anyone else

[AJ010]

My routine for everything is 2-4 reps, not to failure, 2-3 sets, if I get 4 reps, I move up, if I dont, I get more reps next time. My numbers speak for themselves :D. I bet my stupid training wouldnt work for anyone else

Actually, that sounds like Max-OT man. :)

Except they move up in weight when they get 6 reps.

[BRADP3]

Actually, that sounds like Max-OT man. :)

Except they move up in weight when they get 6 reps.
Yeah it pretty much is, I used to love max-ot, but would always get bored with more than 4 reps, so lowered the range, and I dont like doing more than 1 or 2 exercises a day, so changed that, liked to rest until im good to go, changed that. Its semi max-otish

[AJ010]

Yeah it pretty much is, I used to love max-ot, but would always get bored with more than 4 reps, so lowered the range, and I dont like doing more than 1 or 2 exercises a day, so changed that, liked to rest until im good to go, changed that. Its semi max-otish

Ah, alright. Sounds good to me bro.

[AJ010]

7/15/05
The New Era 2
THE RETURN:

Acceleration Development Aid:

Hill Sprints
10x20m

Comments
Blazing! I knew today was gonna be good, even before I did the sprints. I decided before the sprints to test how my vertical was doing, and I totally forearmed/elbowed the 8ft cieling, and not just barely, it was a slam, so this was a good sign! When it got to the sprints, I felt really fast! The speed and heat wore me out more than last week's slower speeds and cool temperature. Nice stuff!

-----------------------------------------------

Deload: Legs:

21" Step ups
115x5
155x6 *15lb PR! easy!
135x6

Comments
Nice stuff for a deload! I could feel the strength today. I'm lovin 21" step ups. Next week is when the real stuff begins.

[BRADP3]

If I tried stepupd on a 21' box, the bar would hit the top of the rack before I would be erect. I hate being tall, actually I like it :D

[BPP]

7/15/05
The New Era 2
THE RETURN:

Acceleration Development Aid:

Hill Sprints
10x20m

Comments
Blazing! I knew today was gonna be good, even before I did the sprints. I decided before the sprints to test how my vertical was doing, and I totally forearmed/elbowed the 8ft cieling, and not just barely, it was a slam, so this was a good sign! When it got to the sprints, I felt really fast! The speed and heat wore me out more than last week's slower speeds and cool temperature. Nice stuff!

-----------------------------------------------

Deload: Legs:

21" Step ups
115x5
155x6 *15lb PR! easy!
135x6

Comments
Nice stuff for a deload! I could feel the strength today. I'm lovin 21" step ups. Next week is when the real stuff begins.

sweet workout!

whats the plan for next week?

[AJ010]

sweet workout!

whats the plan for next week?

Thanks Bodybuilder-Yardie! :D

I'm starting up Coan baby! General plan is:

Monday: Accel dev + Upper
Wed: Coan/phillipi
Fri: Hill Sprints + Low volume Lower

[Fullback_45]

Goodluck with coan bro. Looking to see 500!

[BRADP3]

Working out 3 days a week....you're going to get bored, or I would

[AJ010]

Thanks Fullback!

Brad- whatcha mean bro?

[BRADP3]

Thanks Fullback!

Brad- whatcha mean bro?
What are you going to do the other 4 days of the week :D

[BPP]

Thanks Bodybuilder-Yardie! :D

I'm starting up Coan baby! General plan is:

Monday: Accel dev + Upper
Wed: Coan/phillipi
Fri: Hill Sprints + Low volume Lower

ouch :D

[AJ010]

What are you going to do the other 4 days of the week :D


Heh, I'll find something!! :D

Ouchies huh yardie? ;)

[AJ010]

7/18/05
The New Era 2
THE RETURN:

Acceleration Development:

400m jog
stretches
A,B,C drills
2 practice 10's

Sprints
1x40m
4x30m
4x20m

400m cooldown
stretches
done!

Comments
BLAZING!!! Felt amazing. I popped up too quick on the 40m, but I'll fix that next week.

---------------------------------------

Upper Body:

Rack Militaries (From chin)
3x115x6 *easy sets

CG Incline Press
2x140x8

Comments
Minor pain in the pressing today, but nothing too bad. My injuries weird. I can handle normal max weight with it. Hmm. Not gonna though. Gotta get my shoulder strength up. :)

[BRADP3]

Do you go off blocks for your sprints??

[AJ010]

Do you go off blocks for your sprints??

Yes, unless they're hill sprints.

[Brego]

nice sprinting... I need to get someone to time me in the 40.. I am interested to see how slow I am..

[AJ010]

nice sprinting... I need to get someone to time me in the 40.. I am interested to see how slow I am..

Thanks man.

Time yourself, I wanna see how slow you are too. :D Just kidding, what do you think you could run the 40yds in?

[BRADP3]

I know Im above 5, more of a long distance man

[AJ010]

I know Im above 5, more of a long distance man

Not too bad for a distance guy though.

[Brego]

Thanks man.

Time yourself, I wanna see how slow you are too. :D Just kidding, what do you think you could run the 40yds in?

5 something.

[Fullback_45]

Good job playing it safe with the shoulder bro. As for those sprints, you need some videos or something bro, i wanna see how blazing you are!

[AJ010]

Good job playing it safe with the shoulder bro. As for those sprints, you need some videos or something bro, i wanna see how blazing you are!

Thanks man. I wish I had a good cam, or else I would.

7/20/05
My Journey:

Coan/Phillipi Week 1:

Deadlifts
135x5
225x3 *slow???
315x1 *SLOW!??!?!
375x2 *wtf...too slow...not a challenge...but slow?!?!

(Sumo Stance): 6x300x3 *SLOW!?!?! ...couldnt do all 8 sets.,..just too tired

Barbell Rows
155x5
185x5
210x5

Comments
Ugh, where to begin. Ok, I stayed up all night the day of July 18th, barely ate anything the whole time, and went to sleep at 5pm on July 19th. I popped a sleeping pill, and ended up waking up July 20th at 2am. I ate a big bowl of pasta, popped another sleeping pill, and slept until 1am on July 20th. In other words, I slept 20 hours, with the assistance of 2 sleeping pills, and barely ate at all. My body is completely messed up from everything. The sleep cycle, the lack of food, sleeping pills, aaaaaahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

Any tips on recovery? I felt like I was gonna throw up.

[mivi320]

Don't sweat the workout, US.

Contrast showers, soaking in the hot tub, stretching, and light jogging all help recovery. Don't forget the protein :D

[BRADP3]

ug.....better luck next time :D

[AJ010]

Thanks, guys!

Mivi- Def gonna have to contrast shower tonight. :)

Brad- Hah, next time its an easy 400x2...should I just do 405? :)

[mivi320]

should I just do 405? :)

Yes. :D

[sword chucks]

5 something.
are u joking? You made fun of me 2 months ago when I could only do a 5.8 40, I bet yours was the same

lol jk


US- well I think you had a good workout and you definately did a lot of pulling. Just think, next time the weights will feel that much lighter.

[AJ010]

Thanks guys!

Mike- i'll put on 4 plates just for you bro. :D

SC- Thanks man! The second week of the routine felt better to me last time I did it. I need to definitely gauge my diet and sleep!

[DieselWeasel]

Don't worry about that last pull day. You did great, considering what you went through with the sleeping pills and whatnot. Try 405 x 2 or 3, next week.

[AJ010]

Don't worry about that last pull day. You did great, considering what you went through with the sleeping pills and whatnot. Try 405 x 2 or 3, next week.
Thanks man!

Normally, 405 should be easy as hell, so hopefully it will be next week! Only doing 2 reps, because thats all the routine calls for. It's 425x2 in 2 weeks, then 450x2 the week after. Man this is gonna be tough!

[DieselWeasel]

Thanks man!

Normally, 405 should be easy as hell, so hopefully it will be next week! Only doing 2 reps, because thats all the routine calls for. It's 425x2 in 2 weeks, then 450x2 the week after. Man this is gonna be tough!

Don't give up, you pussy! ;)

[AJ010]

Don't give up, you pussy! ;)

Haha I hopefully won't

[DieselWeasel]

Haha I hopefully won't

Do or do not, there is no hopefully... err, i mean try... :D

[AJ010]

Do or do not, there is no hopefully... err, i mean try... :D


Haha, thanks for the advice Yoda.

[DieselWeasel]

Haha, thanks for the advice Yoda.

Yoda is my homeboy, aight? :p

[AJ010]

Yoda is my homeboy, aight? :p

Stop grabbin his nuts, fool. :D

[DieselWeasel]

Stop grabbin his nuts, fool. :D

Yoda ate my balls! :eek:

Remember that ****? :D

[AJ010]

Yoda ate my balls! :eek:

Remember that ****? :D

I was there man, saw the whole thing. I don't think Yoda used good form though...you must have cursed him. :D

[DieselWeasel]

I was there man, saw the whole thing. I don't think Yoda used good form though...you must have cursed him. :D

Damn you! :mad: ;)

[AJ010]

Damn you! :mad: ;)

Hahaha. Dude, stop typing. You're gonna break a finger with your absolutely horrible form. ;) :D

[DieselWeasel]

Hahaha. Dude, stop typing. You're gonna break a finger with your absolutely horrible form. ;) :D

My typing form might suck, but I bet that I type faster than you! :cool:

[AJ010]

My typing form might suck, but I bet that I type faster than you! :cool:

But at the risk of what, an injury? Plus, your typing form wouldn't pass in a meet! :D

[DieselWeasel]

But at the risk of what, an injury? Plus, your typing form wouldn't pass in a meet! :D

Yeah, you're right. I would probably get three red lights for too many typos. :o

[AJ010]

Yeah, you're right. I would probably get three red lights for too many typos. :o
Haha, yeah right! You'd get 10 red lights alone just for hitching when you type. If you haven't considered it yet, get a belt. Your fingers will be much safer from your ****ty form. :p

[DieselWeasel]

Haha, yeah right! You'd get 10 red lights alone just for hitching when you type. If you haven't considered it yet, get a belt. Your fingers will be much safer from your ****ty form. :p

OK, you win. I'm a pathetic typist. :(

:D :D :D

[AJ010]

OK, you win. I'm a pathetic typist. :(

:D :D :D

Hahahaha funny **** man.

[AJ010]

I'm thinking of adding in one set of front squats every friday, so my weight work looks like this:

21" Step ups:
Easy set x 6
160 x 5 (add 5 every week...if too tough, revert to lighter weight for speed)


Front Squats:
160 x 5 (add 5 every week)

Basically, the stepups aren't that hard, and only one of the step up sets actually give me a challenge. Combined, they all give me a nice sweat though. I was thinking, my front squat sucks balls. Last night at like 2am I decided to do a front squat, and I got 225, but at parallel with a clean grip. This leads me to think under strong conditions I could only get 225 ATG. I want to work on my front squat strength, and I will just do one set, with the base weight at 160, and add 5lbs every week. It shouldn't get hard for a long time, and that's good, because I need to be sure I'm working on form and going ATG. I'm doing Coan/Phillipi too, so I really don't want to over do anything, so I'm keeping the volume low, but the quality high. Does this sound good?

I am kind of biased towards this idea, because of the fact that I like low volume, and quality sets more, but I will consider any ideas or advice given to me!

[IronBender800]

Sounds good to me dude!

I dont get how your so damn strong at step ups..i seriously barely could do 135 onto a 14" bench but we squat about the same???:(

Anyways good luck with coan! And wish me luck with my smolov attempt:D.

[sword chucks]

Yee haw those are some heavy step ups

thats like a 320lb squat i think! cause its 160lbs for one leg. Can you do a 320lb squat?

also do you focus on just one leg, or give a little push with the other leg

[AJ010]

Yee haw those are some heavy step ups

thats like a 320lb squat i think! cause its 160lbs for one leg. Can you do a 320lb squat?

also do you focus on just one leg, or give a little push with the other leg

I can easily do a 320lb squat below parallel :D

Thanks man!! I give a slight push with the other leg.

Ironbender- Thanks man!!! I guess I've got better unilateral strength? I dunno bro! Goood luck with smolov!!!! You did AWESOME TODAY!!

[BRADP3]

Steel- low volume is the way to go, only guys like me and you would understand :D

[AJ010]

Hell yeah! :D

Notes for today:

Semi-cheat dumbell curled 90lbs
dumbell Curled 80lbs

DUMBELL BENCH: 110lbs....probably had 115. 120 crushed me though!

Bodyweight: 155-158

[AJ010]

Just wanted to make another post:

I just got it with both right and left arm. I guess I'm still around a 275 BB bench, not too sure though. I'm not doing as bad as I thought though!

[BRADP3]

Hell yeah! :D

Notes for today:

Semi-cheat dumbell curled 90lbs
dumbell Curled 80lbs

DUMBELL BENCH: 110lbs....probably had 115. 120 crushed me though!

Bodyweight: 155-158
Um...how many reps :confused:

[AJ010]

Um...how many reps :confused:

One silly.

Low volume, remember? ;)

[BRADP3]

One silly.

Low volume, remember? ;)
My gf always calls me silly. Are you hitting on me Steel :blushes:

[AJ010]

My gf always calls me silly. Are you hitting on me Steel :blushes:

Yikes Brad. I'm just cuwious, gosh :o

[AJ010]

7/25/05
My Journey:

Acceleration Development:

400m warmup
A,B,C skip drills
Stretches
2 practice starts

Sprints
2x40m
3x30m
2x20m

Comments
The 40s were blazing, simple enough! Earlier today I felt like ****, and very tired. I don't know how I pulled off some nice sprints today! Tired out fast...but it was a nice, light session

------------------------------------

Upper body:

Rack Militaries
3x120x6 * too easy

CG Incline Press
2x145x8

Comments
First set of inclines was easy. Second set I messed up, and missed the 8th rep. So I ended up resting it on legs, then while lying down, cleaned it directly into my stomach, OW! I'm still kinda feeling it. Yikes...eh I'll be fine. I ended up getting that last rep after a few moments. Also did some propped rotator work...felt nice! Thanks Liftin4ever for the link :)

-Steel

[mivi320]

Good job man.

How do you like those CG Inclines? I've been wanting to try them. How much of a degrees do you use with the setting on the bench? Keep this up man, you're doing great. Those sprints look mighty damn nice too :D

[AJ010]

Good job man.

How do you like those CG Inclines? I've been wanting to try them. How much of a degrees do you use with the setting on the bench? Keep this up man, you're doing great. Those sprints look mighty damn nice too :D

Thanks!

The CG inclines have a crazy range of motion! It's probably a 55 degree incline, if not 60. It's pretty steep let me tell you! I decided I need to hit my shoulders more, so I figured a higher incline would work better.

I wish I could time all my sprints, but honestly, it's too much of a hassle to time my sprints every workout, and I just go by feel.

[mivi320]

Thanks!

The CG inclines have a crazy range of motion! It's probably a 55 degree incline, if not 60. It's pretty steep let me tell you! I decided I need to hit my shoulders more, so I figured a higher incline would work better.

I wish I could time all my sprints, but honestly, it's too much of a hassle to time my sprints every workout, and I just go by feel.

Awesome.

I'll do these next time around on leg/arm day :D

[AJ010]

Awesome.

I'll do these next time around on leg/arm day :D

Sweet! Have fun with them. Don't get too excited that I'm only using 145...I'm rehabbing :D

[mivi320]

Sweet! Have fun with them. Don't get too excited that I'm only using 145...I'm rehabbing :D

LOL

I'm only gonna use like 65 to get used to the movement at first. :D

[AJ010]

LOL

I'm only gonna use like 65 to get used to the movement at first. :D

65lbs? Dude, you must be on dat dere cell tech! :D

HAHA

[mivi320]

65lbs? Dude, you must be on dat dere cell tech! :D

HAHA

LOL

A 10lb. plate on each side of the barbell=hardcore :D

[AJ010]

LOL

A 10lb. plate on each side of the barbell=hardcore :D

HAHAHA I think Big Ron would have trouble with that! :D

[mivi320]

HAHAHA I think Big Ron would have trouble with that! :D

LOL

[AJ010]

7/27/05
My Journey:

Coan/Phillipi Week 2:

Deadlifts
135x5
225x3
315x1
365x1
405x2 *Can anybody tell me where the weight is? :)

(Sumo Stance): 6x325x3 *nice sets!

Barbell Rows
135x5
195x5
205x5
225x5 *ehh...too much cheating. My grip kept giving out for some reason too

Reverse Hyper Extensions
3x20 @ Bodyweight

Comments
Great workout. Nothing to say, except I had a great time. :)

[MXdawg2]

Nice! Ol' Ed would be proud *sniff

[AJ010]

Nice! Ol' Ed would be proud *sniff

Haha hell yeah thanks man. :)

[JackBags]

The weight was invisible!

[AJ010]

The weight was invisible!

Yikes!

Haha

[P0W3RLIFT3R87]

Nice deadlifting.

[AmateurWrestler]

next time put some weight on the bar. :D

i keed

[AJ010]

Thanks guys.

Amateur- Whatsup bro? :)

[mivi320]

Holy smokes. That deadlifting is insane.

Are you on the tomato juice? :D

Nice workout, Matt. :)

[BenT]

Nice workout!

[BRADP3]

Since when is 405 for a double insane. I love cutting steel down. man up bitch :D

[BRADP3]

Holy smokes. That deadlifting is insane.

Are you on the tomato juice? :D

Nice workout, Matt. :)
I get confused when you guys call people by their first name. Im never telling anyone mine......oh...****. My older brothers name is Matt.

[AJ010]

Thanks guys!

Mivi- Drats, you figured it out! :D

Ben- thanks dude!

Brad- Haha I'll get you back for that one you little rascal :D
p.s: 275x5 on rows? That's nothing...thats what I use for dumbell curls. MAN UP YA ERDD