Speed: Maxed to the limit

[AJ010]

Thanks guys.

I'm going to try some sort of upper body routine. It's the best I can do I guess...

[big_baller]

Haha, L4E you'll get 400 before I get 500

Baller- Haha the worlds ending

9/24/05
Upper

CG 3 Board: 135x5/185x2/225x1 (full rom)/ 275x1/295x0/285x1 *PR!
CG Bench: 2x225x5 *PR!
Speed Bench: 6x135x3
Face Pulls: 3x50x12

Comments: Nice workout. Best 3 board is 285 with WG, I think I had 290-295 in me with a CG today. So yeah, imagine if I was to start WG stuff again ;)

Oh yeah, I could have probably hit 225x8 if I wanted.

Are you going to compete one day?

It would be a shame to waste your potential if you don't.

[AJ010]

Are you going to compete one day?

It would be a shame to waste your potential if you don't.

I don't know man. I don't really see anything special about what I do. There are many other guys who would blow me away like nothing. =/
---------------------------------
9/26/05
Back

Barbell Rows (45 deg + from rack): 135x8/225x3/275x3 *form wasnt strict at all, id say this was pretty damn loose/ 2x235x5

Bodyweight Pullups(30 sec rest interval btwn sets): 5x5

Suspended Leg Raises:3x10

Suspended Leg Crunch: 3x8

Comments: Got some awesome back, bi, and ab work done today. ****ing ankle, **** you
----------------------------------------

[BPP]

sweet PRs bro :cool:

[AJ010]

thanx man!

[Pro]

There are many other guys who would blow me away like nothing. =/

****ing ankle, **** you
----------------------------------------

Guys like me :D


Nice 490x1. That is a nice amount of weight, almost 500!

How did you hurt your ankle, it sucks to hear about that.

[AJ010]

Guys like me :D


Nice 490x1. That is a nice amount of weight, almost 500!

How did you hurt your ankle, it sucks to hear about that.

Thanx.

Step ups bro, step ups. They are the devil

[big_baller]

I don't know man. I don't really see anything special about what I do. There are many other guys who would blow me away like nothing.

I don't know about other guys blowing you... :D

But i can't see many guys your weight and age putting the numbers up that you are RAW....in the world.

[Brego]

Your workouts are really looking good US

[AJ010]

Thanks guys.

Baller- Hah. I dunno, but thanx man. :)

rego- Yeah, even though ive barely worked out


Notice: I'm fed up with time off. I think I'm gonna try sprinting again. I dunno, I tripped on my ankle again today for some dumb reason and almost rolled it again, that scared me. It hurt too but pain is back to normal now. I think that if my shoulder got better with training, maybe my ankle will???????

[BPP]

id start like I did after my muscle tear in my shin

SLOW


just do some very simple, barely past walking jog sprints...some backpedals...if that feels solid/confident try a bit of light cutting/planting, see how it is

[AJ010]

id start like I did after my muscle tear in my shin

SLOW


just do some very simple, barely past walking jog sprints...some backpedals...if that feels solid/confident try a bit of light cutting/planting, see how it is

Yah these past few weeks i started off jogging, then running, then some light sprints. I just didnt post any of it.

Think I could be fine for a couple sprints now?

[big_baller]

I've screwed both ankles up all through highschool and college from basketball. I kept playing even when they were bad. They never did heal right and now my ankles look permentally swalllon and are more prone to injury.

So bottom line is....if they hurt....stop!

Also i wouldn't encourage strapping so much, the ankle needs to rely on itself to heal.

[AJ010]

I've screwed both ankles up all through highschool and college from basketball. I kept playing even when they were bad. They never did heal right and now my ankles look permentally swalllon and are more prone to injury.

So bottom line is....if they hurt....stop!

Also i wouldn't encourage strapping so much, the ankle needs to rely on itself to heal.

Gotcha.

Well right now after all this vertical jump testing my ankle is pretty much pain free :D But itll probably return to the bit of pain state tonight

With standing jump I got about 9'6...I don't know if I've jumped higher just standing

I also did a few step verticals. Havent done these in about 2 years, the first few jumps were lower than my standing. But then I sort of got my form back and got 9'8.

Not the best day, so I'm expecting 9'9-9'10 on a good day :D I really want to get my form back, because when I do I can see a 10 foot rim within my grasp (PUN!!!) :D

[AJ010]

And no I didnt just totally ignore you, (i think). :)

I just think that based on how it felt after jumping, I should give sprinting a shot, and see how it goes for a week.

[big_baller]

I don't know how your ankle feels anyways, I'm just throwing **** out there for a different perspective for you.

You havn't got rim yet? Come on now, I was dunking in year 8 :D

But i have a freaky reach and was about 6'2'' lol.

[AJ010]

lol Yeah but I'm 5'7. :)

9/30/05
Accel Dev Aid:
Hill Sprints: 10x20m
Comments: Very fast on some, OK on others. Shoes need to be replaced.

-------

Upper Body:
CG 2 Board Press: 135x5/185x2/225x1 (full rom)/ 275x1 *PR!!
CG Incline: 2x185x5
Speed Bench: 135x3 CG,2x155x3 MG/WG, 185x3 *not DE speed CG, 2x135x3 MG/WG
Face Pull: 3x70x12
Comments: 2 Board is my sticking point...I had a very hard fight with 275!!!

[P0W3RLIFT3R87]

Great work on the PR.

[Porky]

sounds liek u had a good bench day.

that cg 2board is lookin great

[IronBender800]

Awesome job on that dead man! 490 is some crazy weight.

that 275 2 board is pretty nice too!

You hurt your ankle again?

Im to lazy to read. Please forgive me:D

[AJ010]

Thanks guys.

IB800- Finally, you're back. :) The ankle still hurts over 2 months since injuring it. Sometimes it feels nearly pain free. Othertimes like past 2 *nights* from walking on it hours straight, it hurts a lot.

[AJ010]

Guys, I know I'm just some name you see on a message board, but all of the comments you have given me over these past year(s) really helped motivate me and help me get going. I'd just like to say thanks to all of you who have supported me. If you could all just maybe give me some well wishes on the ankle, I'd really appreciate it.

Anyways, since I think I'm at a certain point now, I'm going to give a general split such as this a go:

Monday: Acceleration Development Sprints + Back(Lats) + Abs
Wednesday: Squat/Lower Body
Friday: (To change soon) Hill Sprints + Bench work

[big_baller]

come here buddy.....*hug*

[AJ010]

come here buddy.....*hug*

*huggles*

[Porky]

*huggles*


wow strong arms...

[AJ010]

wow strong arms...

GTSOOYV!

[Porky]

GTSOOYV!

NO WAY MAN GET THE SAND OUT FOR ME

[AJ010]

NO WAY MAN GET THE SAND OUT FOR ME

ECOHB!

[Porky]

NFCWTFTM

[AJ010]

NFCWTFTM

WTFLOOKITUPLMAOROTFL

Eat Corn Out of Her Butt

lol

[Porky]

wow strong arms

[Liftin4ever]

Comments: 2 Board is my sticking point...

That's the same with me man. Nice workout too man, your getting your upper body strength back. How's the shoulder doing man?

I've been doing alot of shirted 2 board lately, going for about 310-320 on wed in my rage x, then probably some 3 board with hopefully 330+.

[AJ010]

That's the same with me man. Nice workout too man, your getting your upper body strength back. How's the shoulder doing man?

I've been doing alot of shirted 2 board lately, going for about 310-320 on wed in my rage x, then probably some 3 board with hopefully 330+.

Shoulder is pain free for the most part. :)

What can you get off 2/3 board raw? You crazy monster you :P

[Liftin4ever]

Shoulder is pain free for the most part. :)

What can you get off 2/3 board raw? You crazy monster you :P

That's good to hear man.

Raw 2 board probably about 260 or so, 3 board probably around 300, so you can see that little extra ROM is a killer for me.

[Porky]

Shoulder is pain free for the most part. :)

What can you get off 2/3 board raw? You crazy monster you :P


http://www.t-nation.com/findArticle.do?article=05-128-training

1. Sticking point close to the chest:

Most probable weak muscle: pectorals
Another possible weakness: anterior deltoids

2. Sticking point mid-way (elbows at 90 degrees):

Most probable weak muscle: anterior deltoids

3. Sticking point during the last portion of the press (past 90 degrees):

Most probable weak muscle: triceps




maybe ur anterior delts are lacking steely? just a thought?

[Brego]

Eat corn out of her butt?

[AJ010]

Thanx guys.

Porksta- thanx man, ill keep that in mind

Brego- Dont worry about that haha.

[BPP]

Guys, I know I'm just some name you see on a message board, but all of the comments you have given me over these past year(s) really helped motivate me and help me get going. I'd just like to say thanks to all of you who have supported me. If you could all just maybe give me some well wishes on the ankle, I'd really appreciate it.

Anyways, since I think I'm at a certain point now, I'm going to give a general split such as this a go:

Monday: Acceleration Development Sprints + Back(Lats) + Abs
Wednesday: Squat/Lower Body
Friday: (To change soon) Hill Sprints + Bench work

be careful

but YAY SPRINTS!!!

[AJ010]

Propsta- Thanks dude, appreciate it. I think you're the only one who said anything about the ankle after I made that post. :)

8/3/05
Speed: Maxed to the Limit

Acceleration Development:

400m warmup jog
Hip stretch
Dynamic stretches/skips

Sprints
2x10m *supposed to be warmup, but I think I actually tried too much on these
2x40m
3x30m
1x20m

Comments
I was sprinting AGAINST the wind for once. This annoyed me a little, but it wasn't too much of a wind I guess. Felt very fast on my first 30m. Form and power just clicked. Some other sprints felt fast, but it's been a while.

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

Upper Body:

Weighted Pullups (To chest)
3x25x5

Barbell Rows (from rack, 45 deg angle)
2x245x5 *PR...except I definitely was not strict

Supported 1 Leg Bodyweight squat *each is per leg
1x5
"single banded": 1x5
"double banded": 1x5

Hanging Leg Raises
3x8 @ BW

Fast Leg Crunches
3x6 @ BW

Comments
Never did pullups to sternum before weighted...felt nice! Rows were sweet too. Single leg squat was kickass. I used my inzer knee wraps as bands...by basically stepping on it and pulling it over by back/trap area. Double banded had 2 knee wraps. Felt nice for a change. Ab work hit the abs nicely! Good workout. I need to get leg strength up, even though I AM PRing in 1 leg BW squats. I finally got ATG 1 leg squat with left leg today with right leg out in front...woo!

[DieselWeasel]

Good luck with that ankle. It's good to see you sprinting again. :)

[P0W3RLIFT3R87]

Nice work on the barbell rows PR. What is the most you have done strict on those just out of curiosity?

[AJ010]

Thanks guys!!

PL87- On 90 degree rows without a rack, super strict I've done 205, and pretty strict 225 for reps. 45 degree is easier for me :)

[Porky]

the rowin machine.

at first i thought u did 25 pulllups but thats the weight :)

[AJ010]

the rowin machine.

at first i thought u did 25 pulllups but thats the weight :)

Yeaaapp!! Thats the weight :)

[BenT]

Nice workout!

Just wondering, what's your rep max for pullups?

[big_baller]

Big rows for a little man...awesome job.

[MXdawg2]

Solid sprinting US. Everything is looking strong again.

[Brego]

Solid sprinting US. Everything is looking strong again.

I second that.

[AJ010]

Thanks everybody!

Ben- I was doing chinups a couple weeks ago, (they looked disgusting because I pulled so fast and from an angle..started swinging :D) but I did 16 too easy..I'm guessing I had 30-35 chinups in me. Not sure what I can do for pullups though!

Baller- Bah, my strict rows are probably 215 lol. I dunno. Thanks though man

MX + Brego- Thanks guys!

8/5/05
Speed: Maxed to the Limit

DE Squat:

Speed Parallel Box Squat
45x8
135x5
225x1
3x275x2 *good speed here! probably not fast enough though
3x225x2 *heres the speed baybay!
315x1 *nice easy single..paused for a little over 2 seconds

Glute/Ham Raise
2x6 @ BW
1x6 @ 10lbs

Comments
Didn't want to do TOO much because after not squatting in forever I'm probably gonna get sore from this! I want to speed box squat 315 eventually. All speed box squats are done with a pause too, which I hope will help simulate the type of power/strength I need when exploding from the blocks on the track. GHRs were cool. I'm doing them with more hip extension than I did the past couple years, and theyre hard. :D

[MXdawg2]

What the hell are you doing pumping out three plates on speed squats you frigging animal? :D
I am now officially envious. Good stuff.

[AJ010]

What the hell are you doing pumping out three plates on speed squats you frigging animal? :D
I am now officially envious. Good stuff.


Ahhh, I should have made it more clear. It was just a heavier single...not a speed rep. I wish that was speed weight!!! :)

[P0W3RLIFT3R87]

Nice speed squats. 275 is quite abit for speed weight.

[Porky]

the squat masta still squatin big #'s

[AJ010]

Yeah right Porky, I really gotta do 4 plates one of these days

PL87- Thanks!! Wasn't feelin the best today, so it wasn't as fast as I'd like!

[big_baller]

Nice squating!

[AJ010]

Nice squating!

Thanks man. :)

I hope this long ass layoff from squats doesnt mean im gonna get sore as hell. :(

[Porky]

Thanks man. :)

I hope this long ass layoff from squats doesnt mean im gonna get sore as hell. :(

if uve been doing other lower body stuff it shouldnt be too bad.



but damn i hate when my legs hurt and then u gotta walk down stairs or upstairs and the muscles jiggle and it huurts

[AJ010]

if uve been doing other lower body stuff it shouldnt be too bad.



but damn i hate when my legs hurt and then u gotta walk down stairs or upstairs and the muscles jiggle and it huurts


Hope so. :)

lol I hate that too

[AJ010]

**** **** **** **** **** damnit mother ****er!!!!!!!

My chain snapped while I was riding my bike to the track and I scraped my arm and knee. ****

Then I went to do my tempo run session (200/100/100/200/100/100/200) and the dirt track I went to is ****ing bumpy and uneven I almost rolled my ****ing ankle again, luckily I didn't, but this session just sucked

F-

[Porky]

howd u scrap ur knee if ur chain snapped? did u fall off er what?

maybe get some trainin wheels

:D

[AJ010]

howd u scrap ur knee if ur chain snapped? did u fall off er what?

maybe get some trainin wheels

:D

lol I was on the ****tiest bike I got, I tried speeding up for some dumb reason, the chain snapped, and the bike slid and I scraped my knee and arm.

But less than a second after I fell I got up :D

[Liftin4ever]

and that is why i prefer driving :D

[Porky]

and that is why i prefer driving :D\

until u wreck ur car, then u will have to ride the bike whahahahahahha

[big_baller]

**** **** **** **** **** damnit mother ****er!!!!!!!

My chain snapped while I was riding my bike to the track and I scraped my arm and knee. ****

Then I went to do my tempo run session (200/100/100/200/100/100/200) and the dirt track I went to is ****ing bumpy and uneven I almost rolled my ****ing ankle again, luckily I didn't, but this session just sucked

F-

It's funny... when you have an injury it feels like everything is trying to screw it up more lol.

[sword chucks]

Hey US, do you think that sped benching and speed squatting and all that will actually help me with football a lot? I might start it in the off season if it will

also good workouts keep it up

[AJ010]

8/7/05
Speed: Maxed to the Limit

Acceleration Development Aid:

Hill Sprints
2x(7x20m)
-30 seconds between reps/ 3 minutes between sets

Comment
First set was very very fast, at least I think so. Very good. Second set was pretty good, but I was getting worn out.

-------

Upper body:

CG Floor Press
135x5
185x2
225x1
275x1 *20lb PR!!

CG Incline Press
205x4 *1 rep pr!
190x4

Speed Bench
3x135x3 *very fast (CG,MG,WG)
175x3 *fast!! (CG)
2x160x3 *fast (MG,WG)

Face Pulls
2x80x12

Hanging leg raises
3x8 @ BW

Comments
Stronger than ever baby. I like doing this instinctive stuff...feels cool!

[AJ010]

L4E- haha, it was a short ride though, no need for driving there. :)

Big baller- yeah, damnit! :(

SC- I think so, to a degree. Developing explosive strength through weights can help you out a bit. However, I think the strength component is better developed through the weights, and the power part is best developed through actual sport activity like sprinting, and plyometrics. Regardless, box squats, done heavy or for speed, with a 2 second pause on the box, are worth doing, because it develops awesome explosiveness.

[P0W3RLIFT3R87]

Great bench work. Sweet PR on the floor press.

[Porky]

Hey US, do you think that sped benching and speed squatting and all that will actually help me with football a lot? I might start it in the off season if it will

also good workouts keep it up

definitely, it will teach u to explode, and fire with everything you have.

steal that is a crazy floor press pr, cg to.

great stuff man

instinctive training is fun, i love it too. its easy to overdo it tho :) always wanting to go heavy and no program telling you, you cant haha.

[AJ010]

NOTES

I've been taking a little time to think, and have an idea of how I want to train.

I want to keep progressing with my DE squat for a few more weeks, see how much I can improve that by. Then I want to give something roughly as this a shot:

Monday: Acceleration Development + Bench work
Wednesday: Coan Squat + Leg work
Friday: Max V/Split Runs + Oly Lifts

*Sprint work and set up is on the verge of changing, so this is not too certain yet either.


Just a general idea. I'll still be following instincts for the most part. With the coan squat routine I'll be using the "meet prep" one, because it has a lower volume and appears to be do-able.

[mivi320]

NOTES

I've been taking a little time to think, and have an idea of how I want to train.

I want to keep progressing with my DE squat for a few more weeks, see how much I can improve that by. Then I want to give something roughly as this a shot:

Monday: Acceleration Development + Bench work
Wednesday: Coan Squat + Leg work
Friday: Max V/Split Runs + Oly Lifts

*Sprint work and set up is on the verge of changing, so this is not too certain yet either.


Just a general idea. I'll still be following instincts for the most part. With the coan squat routine I'll be using the "meet prep" one, because it has a lower volume and appears to be do-able.


Nice!

Good luck with that bro. I'm sure you'll do well with it. You beast :D

[AJ010]

Thanks Mike!

8/8/05

Tempo Runs: 200/100/100/200/100/100/200/100/100
60s rest after 200s...30s rest after 100s

Comments: I think I went a little too fast here, hope that doesn't disrupt my recovery.

[Porky]

steel how fast u think u runnin the 100 these days?

i run it in 2.3 seconds, roughly

[AJ010]

steel how fast u think u runnin the 100 these days?

i run it in 2.3 seconds, roughly

lol sure

I dunno, its probably a bit slower at this point of the year. Not going to be training my speed endurance for a little bit more.

[AJ010]

It's pretty funny. I was probably the fastest I ever was in short sprints back in July. Now I'm trying to overcome everything and I just feel weird. I've been doing pure accel work for too long..

I figure I will move into Max V Phase within the next 2-3 weeks, and cut out the hill sprints. I need to move on ASAP

[AJ010]

Coan Squat Routine Plan:


Week 1:
Squat: 245x5
Pause Squat: 2x170x5


Week 2:
Squat: 265x5
Pause Squat: 2x185x5


Week 3:
Squat: 285x5
Pause Squat: 2x200x5


Week 4:
Squat: 305x5
Pause Squat: 2x210x5


Week 5:
Squat: 325x3
Pause Squat: 2x225x3


Week 6:
Squat: 345x3
Pause Squat: 2x240x3


Week 7:
Squat: 365x2
Pause Squat: 2x265x3


Week 8:
Squat: 385x2



Week 9:
Squat: 405x1

Other work isn't mentioned, but its just basically assistance stuff. Do you think this looks good? Paused squats are basically ATG Back squats, but paused at the bottom.

I was almost thinking of actually using the Coan/Phillipi Deadlift excel sheet plan instead, but I don't know. It seems way more intense than this routine, but if I could do it for deadlift, shouldn't I be able to do it for squat?

Ahhh, I don't know whether or not to use the deadlift set up for squat, or just stick to this plan I have here...tips??

Edit: I'm not doing this routine. I'm using the Coan/Phillipi Deadlift routine plan but for the squat.

[AJ010]

Here are the excel sheets for both...compare them and let me know which routine you would choose.

1st: Coan Squat Routine
2nd: Coan/Phillipi Deadlift Routine Excel Sheet used for Squat

Tell me which one looks like it will produce better results!

EDIT: Ignore the equipment info on the 1st one. It came with the spreadsheet, and I never deleted it. I'll only be using a belt, nothing else.

I'm thinking of doing the 2nd one now. heh

[Porky]

i dont have excell on this comp yet.

but the 1 u posted looks good. i assume the other 1 has all the assistance etc in it?

id go with the 1 u posted then just do a tiny bit of assistance work with what u think u need to work on.

[AJ010]

i dont have excell on this comp yet.

but the 1 u posted looks good. i assume the other 1 has all the assistance etc in it?

id go with the 1 u posted then just do a tiny bit of assistance work with what u think u need to work on.

Nah man, the 2nd one is a totally different routine.

If paint was working I could just get a screen shot of them both...

[Porky]

Nah man, the 2nd one is a totally different routine.

If paint was working I could just get a screen shot of them both...


o alright, dont worry bout it ill check them out on my other comp in a bit

[AJ010]

I think I've decided.

I'm going to do #2!! :D

[AJ010]

**Starred Note**
-Note: Accel work isn't mentioned. Just max velocity or split run work

Ok this is just a general idea for me to look back to incase I need to:

Monday: Flat sprints
Friday: Hill sprints

10/9/05-10/15/05 : Still hill sprint
10/16/05-10/22/05: last week hill sprints
---------------
Monday: Accel Sprints
Friday: Max V Sprints

10/23/05-10/29/05: 3 flying sprints: 10m
10/30/05-11/5/05: 4 flying sprints: 10m
11/6/05-11/12/05: 5 flying sprints: 10m
11/13/05-11/19/05: 3 flying sprints: 15m
11/20/05-11/26/05: 4 flying sprints: 15m
11/27/05-12/3/05: 5 flying sprints: 15m

----------------
Monday: Accel Sprints/Max V Sprints
Friday: Split Runs

12/4/05-12/10/05: 3 flying sprints:20m / 2x(60mx3)
12/11/05-12/17/05: 4 flying sprints: 20m/ 2x(65mx3)
12/18/05-12/24/05: 5 flying sprints: 20m / 2x(70mx3)
12/25/05-12/31/05: 4 flying sprints: 20m / 3x(60mx2)
----------------
Monday: Accel Sprints
Wednesday: Max V Sprints
Friday: Speed Endurance

1/1/06-1/7/06: 3 in and outs(10m) / 2x(70mx2)
1/8/06-1/14/06: 4 in and outs(10m)/ 2x(75mx2)
1/15/06-1/21/06: 3 in and outs(15m) / 2x(80mx2)
1/22/06-1/28/06: 4 in and outs(15m) / 3x100m
1/29/06-2/5/06: 3 in and outs(20m) / 2x100m,2x70m
2/6/06-2/12/06: 1x55m, 1 in and out(20m) / 3x120m
2/13/06-2/19/06: 2x55m / 2x120m, 1x90m
2/20/06-2/26/06: 1x60m, 1flying sprint:30m / 1x150m,2x100m/

That pretty much covers all the workouts before track season begins. I don't know if I will be able to follow all of these workouts, or impliment my own ideas into the workouts for track season. Gonna have to talk to the coach about it when the time comes.

**Starred Note**

[Fullback_45]

Great job on all the bench Prs, 300 is right there. Gooduck with the routine's to, 4 wheels come week 9,.................no less.

[P0W3RLIFT3R87]

Interesting plan. Good luck with the routine.

Also, you know any other good ME bench exercises (mostly bottom end stuff), besides the ones I have done?

[AJ010]

Thanks guys!

PL87- Check out this link: http://elitefts.com/documents/bench_like_a_stripper.htm

[P0W3RLIFT3R87]

PL87- Check out this link: http://elitefts.com/documents/bench_like_a_stripper.htm

Thanks for the link.

[AJ010]

You got it. :)

[AYung]

Wow, pretty nice squats dude!

Much luck to your new routine.

[big_baller]

8/7/05
Speed: Maxed to the Limit

Acceleration Development Aid:

Hill Sprints
2x(7x20m)
-30 seconds between reps/ 3 minutes between sets

Comment
First set was very very fast, at least I think so. Very good. Second set was pretty good, but I was getting worn out.

-------

Upper body:

CG Floor Press
135x5
185x2
225x1
275x1 *20lb PR!!

CG Incline Press
205x4 *1 rep pr!
190x4

Speed Bench
3x135x3 *very fast (CG,MG,WG)
175x3 *fast!! (CG)
2x160x3 *fast (MG,WG)

Face Pulls
2x80x12

Hanging leg raises
3x8 @ BW

Comments
Stronger than ever baby. I like doing this instinctive stuff...feels cool!

Far out, nice PR. Keep going like this and you might be back in contention for journal of the week.

[AJ010]

Thanks guys!

I realize I've been having half the carbs I used to eat this week, and I think its getting to me. Time to carb it up again. :)

Also, I've been putting the date as August 2005...none of you guys corrected me :mad: :D

10/10/05
Speed: Maxed to the Limit

Acceleration Development/ Max Velocity:
400m warmup (this didnt feel that good even!)
dynamic drills
2 practice 10s

Sprints
3x40m
2x30m (1 or 2..i forget)

Flying Sprints
3x10m (20m cruise zone / 10m fly zone )

Comments
I felt somewhat fast today, but not blazing. I know excuses are just like *******s....but seriously, I did a lot of vert jumping yesterday and the lack of carbs is really getting to me. Also the boredom I'm having with all this accel only work. Time to start max V. I didn't feel like doing all accel today, so I did some Max V. Im gonna do some max V on friday too. This throws my plan 2 weeks ahead of time. Anyways, the flying sprints were great, they felt nice!

---------

Upper Body:

Pullups
+50x5
2x40x5
*the 50lb set didnt touch chest...the 40lb sets did though

VERY LOOSE FORM 45 deg Rack Rows
2x255x5
225x5 *strict...nice set even though I was tired!

Hanging Leg Raises
3x6 @BW*2 second hold on these

Fast leg crunches
3x5 @BW

Comments
Bah...pullups coulda been stronger. Rows were nice.

I need to get some damn carbs in me...this is unnacceptable. Also, I need to get my squat strength up again..thats probably what held me back a little on my accel sprints.

[Perceptionist]

good job steel....don't worry about the pull-ups...I noticed weighted pull-ups is one of those things you need to do consistently or else you'll lose the strength fast...before I started powerlifting I was doing pull-ups with 100 lbs on the belt for reps w/ chin above bar...I could also do 3 one-arm chinups w/ my right arm and 1 one-arm chinup w/ my left @ 159 lbs by doing one-arm chinning training for only 8 months...now I suck ass at pull-ups....keep at it and you'll own it up...if you're interesting in training the one-arm chin let me know I have a lot of good articles on it.

[AJ010]

Thanks man! I dunno, chin above bar I can do a lot more, I mean 50 wasnt that hard, I just usually do chinups though, not pullups.

I'd love to see that article if you can send it my way! I've been wanting to do a 1 arm chinup for a long ass time...dont know how to train for it though.

-Steel

[Brego]

those are nice numbers you put up there man... very nice sprinting too.

[AJ010]

Thanks Brego!

Also, I powercleaned 205 at my house..this is a PR I've never been able to hit. When I was barely able to get 175 at my house I hit 215 in the gym that same day, so I'll guess I've got 235-245 or so in me at the gym. :)

[AJ010]

Just comin up with some ideas here on how to plan out my lifting:

Monday: Cleans + assistance(clean pulls, rows/pullup, whatever)
Wednesday: Squat + stuff
Friday: Snatch + assistance(snatch pulls, bench, whatever)

[Perceptionist]

Thanks man! I dunno, chin above bar I can do a lot more, I mean 50 wasnt that hard, I just usually do chinups though, not pullups.

I'd love to see that article if you can send it my way! I've been wanting to do a 1 arm chinup for a long ass time...dont know how to train for it though.

-Steel

here you go...

http://www.dragondoor.com/articler/mode3/232/

http://www.dragondoor.com/articler/mode3/113/

http://www.dragondoor.com/articler/mode3/84/

http://www.dragondoor.com/articler/mode3/281/

good luck!

[AJ010]

Thanks dude!

10/11/05
Recovery/Fitness:

Tempo Runs
2x(6x100m) @70%
-30 seconds between runs / 1.5 minutes between sets
-10 situps between most runs

Comments
Good session today! I really need to focus on relaxing...yesterday I was tensed up and stuff...so yeah. Nice recovery work today, and ab work. :D

[AJ010]

10/12/05
(Heavy)DE Squat:

Parallel Speed Box Squats
135x5
225x1
275x1
3x295x2 *NOTE: These weren't really DE speed. I got great speed after getting off the box a bit, but these wouldn't really be DE speed tho
3x225x2
2x205x2

Walkouts
435 *heavy as hell
385 *heavy but alright...

Comments
Wasn't feeling the most explosive today, so I just kept it short. It's my 2nd week back to squatting, and within 2-3 weeks I want to start the real stuff. Gotta do some more walkouts...can't have the bar feeling heavy during the routine!

[Porky]

coo skwats steely.

when u did the walkouts u set up ur stance etc right?

[AJ010]

coo skwats steely.

when u did the walkouts u set up ur stance etc right?

Thanx.

Nah, I didn't get into my stance fully...didn't think it would be smart widening my feet, then bringing them together again.

[Porky]

Thanx.

Nah, I didn't get into my stance fully...didn't think it would be smart widening my feet, then bringing them together again.


try er out. it will help u set up ur stance with a heavy wieght, so when u go for a max, setting up is no problem.

[AJ010]

try er out. it will help u set up ur stance with a heavy wieght, so when u go for a max, setting up is no problem.

I dunno man, then I won't use that much weight, maybe 385-405. Right now I'm so deconditioned to weight on my back, its bad lol.

[BPP]

10/12/05
(Heavy)DE Squat:

Parallel Speed Box Squats
135x5
225x1
275x1
3x295x2 *NOTE: These weren't really DE speed. I got great speed after getting off the box a bit, but these wouldn't really be DE speed tho
3x225x2
2x205x2

Walkouts
435 *heavy as hell
385 *heavy but alright...

Comments
Wasn't feeling the most explosive today, so I just kept it short. It's my 2nd week back to squatting, and within 2-3 weeks I want to start the real stuff. Gotta do some more walkouts...can't have the bar feeling heavy during the routine!


ah cmon bro, heavy walkouts should be alot higher than that! when i was squatting 375 I was doing walkouts with 800+...get to it mang!!!

nice w/o :)

[AJ010]

ah cmon bro, heavy walkouts should be alot higher than that! when i was squatting 375 I was doing walkouts with 800+...get to it mang!!!

nice w/o :)


It's hard to walk out weight when you weigh as much as a piece of paper !!! :D


Nah, I know I know..I probably could walk out 500 minimum, but one of the two times I've done that I fell lol. Thank god for safety pins.

[BPP]

my stabilizers are for **** anymore for squats

i think next leg workout im doing heavy ass walkouts again...usually 1 time doing that helps my squat alot esp if i havent done it in awhile

[AJ010]

my stabilizers are for **** anymore for squats

i think next leg workout im doing heavy ass walkouts again...usually 1 time doing that helps my squat alot esp if i havent done it in awhile

Yeah man, my form feels a bit funky too heh.

Good luck with that, dont go too heavy you beast. :)

[JAGERBOY]

Ive never done walkouts before, when I squatted 405 X 1 like 4 months ago, that felt like I was gonna die and crumble into a ball...I cant imagine walking out with heavier than that.

[Brego]

Nice squats fella.

[JackBags]

Makes you feel like atlas with all that weight on your shoulders, eh?

[AJ010]

Thanx guys.

Jager- lotta weight huh :D

Brego- thanx bro

Jack- Hah, it was alright :)

[BenT]

What's walkouts?

Do you just walk out of the rack with the bar (w/ weights) on your shoulder? To get used to heavy loads for squatting?

[Porky]

What's walkouts?

Do you just walk out of the rack with the bar (w/ weights) on your shoulder? To get used to heavy loads for squatting?

yeee

[big_baller]

10/12/05
(Heavy)DE Squat:

Parallel Speed Box Squats
135x5
225x1
275x1
3x295x2 *NOTE: These weren't really DE speed. I got great speed after getting off the box a bit, but these wouldn't really be DE speed tho
3x225x2
2x205x2

Walkouts
435 *heavy as hell
385 *heavy but alright...

Comments
Wasn't feeling the most explosive today, so I just kept it short. It's my 2nd week back to squatting, and within 2-3 weeks I want to start the real stuff. Gotta do some more walkouts...can't have the bar feeling heavy during the routine!

lol..the bar felt heavy..

[AJ010]

Thanks guys.

Ben- Yeah, you just walk out a heavy weight like a squat, then re rack it. It's supposed to help make the weight feel lighter

Baller- Haha you know what I mean :)

[AJ010]

10/13/05
Recovery/Fitness:

Tempo Runs
10x100m @70% @ 30s rests

Comments
This was a better session than the last one. I'm still trying to figure out how to get my form better...I think keeping the elbows in more and relaxing more will help.

[AJ010]

http://www.brianmac.demon.co.uk/sprints/

That's for me to look back to incase I need to.

[AJ010]

Just an idea for me to remember so I don't forget after sleeping:

Monday: Max V + Accel Sprints
Wednesday: No sprints
Friday: Full Recovery Hill Sprints (30-40m)

[AJ010]

10/14/05
Accel Dev Aid:

Hill sprints
2x40m
2x30m

Comments
Full recovery reps...grass is soaked and raining like crazy..but felt pretty fast

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

Oly lifting:

Power Snatch
45x3
95x3
5x115x2

Snatch Pulls
115x2
135x2
2x185x2

Standing Military Press
135x3
160x2
145x3

CG Bench Press
225x1
225x1
245x3

Comments
Weight on powersnatches were incredibly easy. Snatch pulls were a bit heavy(185). I don't know if I could power snatch 185 yet, but I bet 170 would go up just fine. Militaries were alright, not the strongest on these today. CG Bench felt light, not bad!

[Porky]

oly liften? i didnt know u liked skateboards,



wow that was lame hhaha :D


cg and milts are good stuff, i have no idea whatthe othr **** is lol

[P0W3RLIFT3R87]

Haven't been around for a week, so nice work on the power clean PR. Keep up the good workouts.

And 435 is quite a bit to walk out with if you don't squat that much already. I couldn't imagine walking out with over 800 unless you're squatting at least 500, or you do them really often.

[big_baller]

You nut, how are you so strong for your body weight?

[Fullback_45]

Great work Steel, esp on those CG's, can't wait to see where your bench is in 9 weeks.

[AJ010]

Thanks guys!

Porky: lol dont worry about it, thanx

PL87: Thanx for checkin the log out again. :) Yeah, Proppy is a crazy strongman though, he had to be able to hold heavy weight on his back for the yolk.

Baller- I dunno :D Thanx!

Fullback: Thanx man me too!

[AJ010]

10/15/05
Fitness + Recovery:

Tempo Runs
100m/100m/200m/100m/100m/200m/100m/100m
-70%
-30 sec after 100s / 60s after 200s

Comments
Nice and refreshing!

[AJ010]

I would like to officially congratulate myself for 10,000 posts! I have made bb.com history. Thank you and have a good life.

[gibbs_6]

i would like to pre congratulate you on your squat session that u will soon post

[AJ010]

Awww, thanx bro!! :)

I don't know, I was just messin around with the iron, and decided to squat. Hit such an easy 385, it was crazy!!!!

I tried 405, but for some apparent reason my body just folded forward, like I don't know how that happened, but i am positive I could have squatted this easily!

[AJ010]

It's funny, I was dreaming all night about setting a new squat PR, and look what happened today. :D

[AJ010]

I also did a pistol(ATG one leg squat with non working leg straight in front) with teo 35lb dumbells....so 70lbs. Huge PR. :D

I only tried right legged tho

[Fullback_45]

Great job Steel. Can't wait to see you make 4 wheels official.

[big_baller]

Nice work Steel, we both hit a squat PR :)

[MXdawg2]

pftt, you will hit 405 with ease soon. Lightweight! Yeah baby!

[MXdawg2]

lol, are you prone to injuries or something? Your always messing yourself up one way or another.

[AJ010]

lol, are you prone to injuries or something? Your always messing yourself up one way or another.


i guess....

[AJ010]

10/18/05
Joint Work

Dumbell Bench: 2x35sx30
Lying Dumbell Extension: 2x15sx30
Leg Extension: 30x30, 20x30

[BPP]

good shorty

[AJ010]

Thanks man, I'm so used to low reps, these were crazy hah.

[BPP]

yay rep work :p

[AJ010]

yay rep work :p


Booooo!!

Nah it felt nice :)

[Porky]

I also did a pistol(ATG one leg squat with non working leg straight in front) with teo 35lb dumbells....so 70lbs. Huge PR. :D

I only tried right legged tho

wow thas crazy yo, 70lbs!

thye are fun, ive yet to try them weighted.

unlimited steel rhymes wit orange peel

[AJ010]

Thanx bro. :)

[Fullback_45]

Hope the hammy gets better bro. Don't forget to drink your Joint Juice.

[AJ010]

Thanks. Appreciate it.

Workout #2:

Straight Leg Weighted Situps: 25x8/35x8/45x8/35x8/25x8
Hanging Leg Raises: 3x8 @ BW
Explosive Leg Crunches: 3x8

Comments: Nice ab work...

[P0W3RLIFT3R87]

Awesome job on the squat PR.

[big_baller]

Nice reps and abs.

[AJ010]

Thanx guys.


Baller- You must spread some Reputation around before giving it to big_baller again. :( :(

[Porky]

steel seriously man, tone it down. i dont wanna have to ask u again.

[AJ010]

DB Bench : 115x1 (2 singles w/ right arm actually)

5lb pr


maybe ill rep out 95s

[Fullback_45]

Great job with the 115s! Did you try them with both hands or just 2 right singles?

[AJ010]

Great job with the 115s! Did you try them with both hands or just 2 right singles?


2 right singles and 1 with left

My arm strength isn't 100% even, so it got messed up lol. I did right then left then right then no left.

115s are heavy :D

[Fullback_45]

Guess the shoulder is up to par again!

[P0W3RLIFT3R87]

Nice DB Press PR.

[AJ010]

Thanks

Just did some odd stuff

95lb chinup(with hang) 2 singles ((Weight was in a duffel bag in front of me like a backpack supported around my shoulders...i tried in back and it pulled me backwards)) This was harder than it should have been!!

A lot Assisted 1 arm chinups (one set I used only part of the pinky of assisting hand)

assisted 1 arm hangs (top)

[Fatporker]

damn steel when did u beat me to the 90lb chin?

i use a backpack too, when i have it on my back, i find it makes my feet go forward.

crazy chins man, when u get the 1 armed chin, u def gotta vid that

[AJ010]

Thanx man

I worked out today

Hit an easy 185lb seated rack military, then got 205lbs half way up, then BARELY missed 195, which would have been a 10lb pr!

Then I Close grip benched 255

Easy workout

[PitzaPapa]

Thanx man

I worked out today

Hit an easy 185lb seated rack military, then got 205lbs half way up, then BARELY missed 195, which would have been a 10lb pr!

Then I Close grip benched 255

Easy workout

nice milts man, same thing happened to me with 205 back in the day, killed the bottom half but couldnt lock it out

[Fullback_45]

Great ****ing work bro.

[Perceptionist]

Thanks

Just did some odd stuff

95lb chinup(with hang) 2 singles ((Weight was in a duffel bag in front of me like a backpack supported around my shoulders...i tried in back and it pulled me backwards)) This was harder than it should have been!!

A lot Assisted 1 arm chinups (one set I used only part of the pinky of assisting hand)

assisted 1 arm hangs (top)

you are getting really close to a 1-arm chin...I can feel it!...when I use to do 3 one-arm chins I was doing weighted chins w/ 115 lbs hanging on a belt for a few sets of 5..and my bodyweight was about 159...you will get there soon!

if you haven't seen this before this might motivate you...and palms facing away!

http://www.crossfit.com/cf-video/onearmpull.mpg

[AJ010]

Thanks guys!

Perceptionist- Wow, I've gotta get a one arm chin already =) That was a crazy vid, really awesome!!!

I just wanted to do some assisted one arm chinups today, and did somethin like this:

a couple attempts at right arm chinup...barely missed getting the top of my head to the bar, no big deal :)

Then I did something interesting. I added 25lbs, and did some assisted one arm chinups, doing 2 sets of 3 for both arms. I used pinky finger for 1st rep, ring finger for second, and middle finger for 3rd rep. That was roughly it anyways. Then I just did some assisted holds at the lockout, trying to decrease assistance as I was holding myself up...but that didn't work too well :D

My hamstring is mostly better, but I don't feel safe with it yet, so I think I'll take tomorrow off, and if the hammys feelin safe by wednesday, I'll start coansquat, cuz i figure the 1st week isnt too intense anyways.

we'll see....

[Brego]

keep it up my man

[DieselWeasel]

Don't stop trying to do that one-arm chin-up! Get video too. :)

[AJ010]

With a slight flex in elbow...i was able to nearly pull my eyes to the bar...im getting there :)

Also, I just Medium Grip 3 Boarded 295lbs...10lb PR for sure...

Edit: Actually, I tried again, and with a near full hang got my eyes to the bar this time

[P0W3RLIFT3R87]

Nice work on the 3 board PR. That's damn close to a 1-arm chin-up also.

[AJ010]

Thanks a lot!!!

I'm actually working out as I'm typing this heh, doing some weighted assisted one arm chins. I'm doing sets of 2 with +40...I can't even do it with my pinky finger(gotta use ring finger of other hang)...so thats the goal I guess!!

[P0W3RLIFT3R87]

Thanks a lot!!!

I'm actually working out as I'm typing this heh, doing some weighted assisted one arm chins. I'm doing sets of 2 with +40...I can't even do it with my pinky finger(gotta use ring finger of other hang)...so thats the goal I guess!!
I wish I could do that with 2 hands. LOL

[Pro]

Nice work with the three board presses. You're moving in the right direction, keep it up.

Haha, the one arm chin ups sound like a cool idea to work on while your ankles injured. That would be awesome to be able to do one arm chin ups.

[mivi320]

Haven't checked on ya lately, Matt. Looks like you're doing pretty well. The one arm chinups is a brilliant idea since your ankles are hurt :D

[AJ010]

Heh thanks guys

The ankle isnt preventing me from training though. It's able to work with now, just a bit of a hamstring pull. I hope by next week I'll be back to training.

[Perceptionist]

With a slight flex in elbow...i was able to nearly pull my eyes to the bar...im getting there :)

Also, I just Medium Grip 3 Boarded 295lbs...10lb PR for sure...

Edit: Actually, I tried again, and with a near full hang got my eyes to the bar this time

your almost there! the hardest part of doing a one-arm chin is the initial pull from a dead hang and getting that chin above the bar...i'm not sure how well balanced you are when attempting a one-arm chin, but balance can really mess up your groove...squeezing the bar really tight and keeping your elbow close to your chest when pulling up helps...

one thing that has helped me in the past was doing heavy weighted 2-arm static hang at the top w/ a negative...I would do set after set after set!...I would also do heavy 2-arm weighted chins for partials (bottom half) in a semi-cheat ballistic fashion...another assistance work I would do is on a low bar I would do one-arm jumps for a slight hold and a negative....I think you may be at the level to incorporate some of this stuff...just remember to always warm up really well and keep the rotator cuffs and pecs strong and healthy!

[Fullback_45]

Fking awsome job on that 3 board bro!

[big_baller]

wow.....that's a huge 3-board for your size.

Good job

[AJ010]

Thanks guys!!!!!

Perceptionist- thanks a LOT for the advice man!!

Hit up some CG Bench today at my house(harder)...I hit 255x2.5, then rested a minute and grinded out the hardest damn rep ever. I could prob hit 255x3-4 CG at the gym...this is ridiculous heh. :)

[P0W3RLIFT3R87]

255x2 CG Bench is nice. Good work.

[AJ010]

255x2 CG Bench is nice. Good work.

Nah thats baaaddddd, I know I could do better. :) I'll take what I get though!

Thanx!

[AJ010]

So today, in total, I did this

CG Bench: 115x8/135x5/185x3/225x1/255x2.5 + 1(1 minute later)/ 245x1/ 225x1 / 225x1( 3 second pause, let this sink deep into chest)/ 185x1 (30 second pause) / 135x3/ 185x3

Reverse Hypers: 4x25@BW

One Leg Squat(Left leg only): 65s x 10 (130lb total) , 100s x 5 (200lbs total) PR!

Did the one leg squats with right leg supported behind me on a bench, these were nice! Finally got SOME leg work in :D Somewhat difficult, because I used the weirdest set up in plates for the dumbells(a 35, 10s and 5s on one dumbell, and 25s and a 35 on the other...i figured out that as long as the total weight on each side of the dumbells were roughly the same, it didnt matter what plates i used for this exercise :D) however, it did affect my range of motion a little bit, but im down with that, no big deal!

[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.


**** man, ****!!!!!!! Why did you show me that article ironbender? Damn step ups...I was a fool, no leg strength exercise compares to the squat. I swear if I could go back in time, and if I had to, take off 100lbs on each of my lifts, I'd do it, just so this moment never happened. I regret this, because this probably will have caused me permanent damage in my ankle. It's been a little over 3 months, and yeah its a lot better, but yet again, I almost rolled my ankle again today. Slippery and loose shoes though, so I don't know what to place blame on. Whatever....I just need more time I guess!

[AJ010]

**Starred Note**

Just some notes for me to look back to

* I need to stop thinking so much like a powerlifter, because I don't think I am anymore
* I need to lift safer, with more effective exercises, keep it simple
* I should stick to 80%+(upwards to 90s) for most of lifts
* MUST WARM UP MORE(800m before sprint workouts, some strides, practice accels, some 6-8 second static stretches, dynamic stretches, etc http://www.brianmac.demon.co.uk/dynamic.htm ............. more acclimation sets in lifting)
* Don't do what isn't necessary. If it's hazardous, or most likely to cause injury, don't do it. Each injury is a big step backwards
* Avoid Muscular Failure as much as possible(5 reps or more)
* Consider sets of 20 for RDL with light weight(20-60%) but avoid speeding up the reps, which would be just as taxing
* Perhaps do somewhat heavy partials to keep joints strong

Current Status:
Hamstring: Able to run with normal biomechanics for the most part. Leg curl motion is A-OK. Sometimes deadlift motion hurts a bit, sometimes it seems fine. Planting foot in front with straight leg and trying to force back while keeping leg and foot in place hurts the injury the most. The further away the foot is from the body, the worse the pain.
Ankle: Lack of stability in the rolled position. Can NOT support bodyweight well in fully rolled position with a shoe on. I can easily do it with shoe off though, for some reason. Sometimes one leg balance is nearly pain free. For over a month going onto toes and flexing hard hasn't hurt, so this is a sign of healing. The dull pains I had been experiencing in the previous month have gone away, which shows some more signs of healing.
Very prone to rolling my ankle, must work on this. Advice?

Most of this was just for me, so I have something to look back to, but the bold is something I would like help on.

[sword chucks]

Sounds like some good resolutions... good luck hitting that 1-arm chin too. Keep it up

[P0W3RLIFT3R87]

Very prone to rolling my ankle, must work on this. Advice?

Does it only happen when running, or other times also? The only thing I can think of is that if it happens while running, try to run only on flat surfaces. I know you have said you run on grass or hills sometimes, and I remember when I was a kid and we played sports in my neighbor's yard, it was sort of a low hill and was very uneven with a few holes around, and this was the only place that would happen to me. Just an idea, don't know if that is helpful or not.

[AJ010]

Does it only happen when running, or other times also? The only thing I can think of is that if it happens while running, try to run only on flat surfaces. I know you have said you run on grass or hills sometimes, and I remember when I was a kid and we played sports in my neighbor's yard, it was sort of a low hill and was very uneven with a few holes around, and this was the only place that would happen to me. Just an idea, don't know if that is helpful or not.


Well...it happens on both flat and uneven surfaces...:( Except 2 days ago the floor was slippery and so were my shoes, and my shoe was loose, so I don't know..Since September this has happened about 4 times, half on flat and half on uneven, so I dunno, I just think the ankle is weak as heck now.

[Liftin4ever]

Steel, whats up man, nice cg benching!! You need to get that damn ankle better and get running again, you are one fast mofo.



* I need to stop thinking so much like a powerlifter, because I don't think I am anymore


Not a pl'er man?? Come on, we all know its the way to go hahaha. Well, at least it is for me. Anyways I think I might start up a journal here again, thought about updating mine on your site, but it doesn't seem like much is happening there anymore. Talk to you later bro.

[MXdawg2]

Good to see that hammy regaining strenth and mobility again Steely boy. Everything is looking strong lately homieee G thugz.

[AJ010]

Liftin- Thanks man! I actually had an idea for the ankle. Heh, I'd rather concern myself more with sprinting now , and worry less about getting as strong as fast as possible. :) Yeah my sites dead, dont worry about it

MX- Thanx man! Can't wait til I'm good to go again...gonna do things safer now

My plan for the ankle is to strengthen the ankle in lateral motions, like hopping left and right(using both legs), and doing that drill football players do, where they move in one direction laterally and theyre movin their feet like crazy lol

[Pro]

You've still got to beat me to 300 bench by the end of the year. :)

[Liftin4ever]

Failed sex advances 101:
"Have you ever kissed a rabbit between the ears? (Pull your pockets inside out....) Would you like to?."

LMAO MX!! This one *** at my old school did that to me and I was like WTF dude!?!?! Haha I got pissed at him and he got scared lol.

Anyways...Steel, what is your training going to be looking like?

[AJ010]

LMAO **** I didnt even see that, i want to try that one hahahahaha

Liftin, the plan was this:

Monday: Clean + Clean Pull + Upper Body(Pull)
Wednesday: Coan Deadlift for squat
Friday: Snatch + Snatch Pull + Upperbody(Push)

Something to that extent anyways

[Liftin4ever]

Looks like a solid program. One question, are your actually gonna do the Coan Dead routine for your squat, or are you doing the Coan Squat routine? Cuz if your doing the Coan Dead routine that's gotta be pretty damn hard, but if it works that would also give you awesome gains.

[AJ010]

Looks like a solid program. One question, are your actually gonna do the Coan Dead routine for your squat, or are you doing the Coan Squat routine? Cuz if your doing the Coan Dead routine that's gotta be pretty damn hard, but if it works that would also give you awesome gains.

I was thinkin of using the coan dead routine for the squat. I mean afterall, if I could handle it twice for deadlifts, why not squat?

Do you see anything potentially bad by using it for squat?(as opposed to the normal deadlift)

[Liftin4ever]

I was thinkin of using the coan dead routine for the squat. I mean afterall, if I could handle it twice for deadlifts, why not squat?

Do you see anything potentially bad by using it for squat?(as opposed to the normal deadlift)

Sounds good, and I definitely do not see anything bad coming from using it for squat, hell, you've seen stuff like Smolov which is just brutal as hell. Only reason I said it looks hard is because by the end you'll be working over your old max so that might get tough, but it is definitely do-able. Like when I squatted 360, the most I had ever handled before that was 320...so it shouldn't be a problem for you. As far as assistance....I'm guessing you'll do speed squats, what else you plan on throwing in?

[SFT]

LMAO **** I didnt even see that, i want to try that one hahahahaha

Liftin, the plan was this:

Monday: Clean + Clean Pull + Upper Body(Pull)
Wednesday: Coan Deadlift for squat
Friday: Snatch + Snatch Pull + Upperbody(Push)

Something to that extent anyways

Looks good bro, good luck with it. BTW I made a journal on here if you want to check it out, you can't miss it.

[AJ010]

Thanks Steve, I replied :)



Sounds good, and I definitely do not see anything bad coming from using it for squat, hell, you've seen stuff like Smolov which is just brutal as hell. Only reason I said it looks hard is because by the end you'll be working over your old max so that might get tough, but it is definitely do-able. Like when I squatted 360, the most I had ever handled before that was 320...so it shouldn't be a problem for you. As far as assistance....I'm guessing you'll do speed squats, what else you plan on throwing in?

Thanks man! I'm probably going to do:

Heavy Squat
"Speed sets" Squat
Ab work
Reverse Hypers 4x25@BW or something

Just going to do all I need to do...anything more could give me a little more gains...but I think whatever works is all I need.

[AJ010]

Yesterday I did some lateral hopping and football foot drill, def can feel the difference in left and right ankle.

Today, I did 100s x 5 (200lb total) and 110s x 5 (220lb total) for single leg squat(rear leg on bench).....only for left leg. For right leg I used 15s x 8 (30lb total) for 4 sets...I hope this wasn't a bad move.

[sword chucks]

that makes me sad to see u just doing 1 limb heavy and the other light. Thats almost as bad as just doing rows with 1 arm for 4 sets on the right arm and leaving the gym. I mean u need to do both the same.

[AJ010]

that makes me sad to see u just doing 1 limb heavy and the other light. Thats almost as bad as just doing rows with 1 arm for 4 sets on the right arm and leaving the gym. I mean u need to do both the same.

yeah thats not how i normally work out heh

[Person]

Try this for the ankle:

Ice bath it for 20 minutes at 50-52 degrees F (standard for an ice bath). After 20 minutes, you have 3 minutes where you can do a lot of activity. Do easy one legged hops, exaggerated walking, and squats with a short ROM going onto your toes. Repeat for up to 3 times total. It takes a while, but it works. Grade 2 sprain was better in less than 2 weeks.

[AJ010]

Try this for the ankle:

Ice bath it for 20 minutes at 50-52 degrees F (standard for an ice bath). After 20 minutes, you have 3 minutes where you can do a lot of activity. Do easy one legged hops, exaggerated walking, and squats with a short ROM going onto your toes. Repeat for up to 3 times total. It takes a while, but it works. Grade 2 sprain was better in less than 2 weeks.

I've gotta try this out.

Thanks a lot man!

[AJ010]

Tried the thing Person said, froze my ankle off lol, but the 3minutes of activity each time were nice

Anyways, did some pullups and stuff today in this order:

2 arm Chinups: 2x8 @ BW
One Arm Chin up attempt:
-Right Arm: Got eye to bar roughly
-Left Arm: Uhhh....kind of swung around...my form is totally different with left arm...weird
Assisted One Arm Chinups:
-Right Arm(+ Ring Finger): 2x65x2
-Left Arm(+ Ring Finger[1st rep]/+Middle Finger[2nd rep]): 2x65x2
One Arm Chinup Attempt:
-Right Arm: Got upper cheek bone to bar...PR!
Negatives: Just did 3 reps each arm...I can actually control the descent somewhat now!
2 Arm Pullup: 65x8 (1+1+1+1+1+1+1+1)

Comments: On the 2 arm pullups, I crushed my dick between the plates on the dumbell, so I figured I better be more careful haha. So there was roughly 2 second rest between reps. The last rep I hung for almost 2 seconds before pulling, good ****!

P.S: There was no reasoning for why I used 65 on the assisted one arm chinups...I just wanted to do it, so I did.

[BPP]

lmfao your a walking injury waiting to happen :D

nice workout bro

[AJ010]

lmfao your a walking injury waiting to happen :D

nice workout bro


Thanks man

Haha, but the point is I was more careful this time... ;)

[BPP]

Thanks man

Haha, but the point is I was more careful this time... ;)

glad to hear it...esp if you want kids someday

[P0W3RLIFT3R87]

Nice chin-ups. So close to 1-Arm.

[IronBender800]

Strong pull-ups man!

Glad you did the one arm negatives.

[sword chucks]

man youre strong at pullups. You must have a strong ring finger too if you can do 65lbs more just by lightly helping with it :)

[AJ010]

Thanks guys!!

Proppy- funny **** haha
Bender + PL: Thanx a bunch!

SwordChucks: I guess man I don't know! All I know is I'm very close to an unassisted 1 arm chinup!!!!! :)

[BenT]

Looks good bro.

Btw, when you do one-arm chinups, what do you do with your "off" hand? Just let it hang by the side of the body?

Oh, and hope your ankle gets better!

[AJ010]

Looks good bro.

Btw, when you do one-arm chinups, what do you do with your "off" hand? Just let it hang by the side of the body?

Oh, and hope your ankle gets better!

Thanks man!

Yeah it pretty much hangs

Thanks! It's able to sprint on, its just in a little bit of pain, and weaker.

[Fullback_45]

Thats some pretty interesting one arm chin training. I couldnt even get my arm to move if i tried one of those.

[raffiki]

Good work Steel. What is your body weight?

[mivi320]

Lookin' solid US!

[AJ010]

Thanks guys!

Raffiki- I'm anywhere from 155-160...ive been eating a lot more now to help the injury, and I'm gettn better :)

[Pro]

Being able to one arm chin your bodyweight sounds awesome. How much longer do you think it is going to take?

[AJ010]

A month or 3 :)

Today I just did some one leg bench supported squats again:

Left leg: 130s x 2 (actually barely missed the 2nd rep, i lost balance but would have had it)
Right leg: didnt work with it yet, but just gonna hit up the 40lbers and have fun

I do these like deadlifts actually, only because I don't want to risk losing balance while setting up. Plus I know I get full depth this way :D

Update on hamstring:

I can run again pain free, the hip extension motion I mentioned in my previous starred post hurts only a little now. So basically, I'm a lot better :)

[Liftin4ever]

You need to stop getting injured man lol jk :D Your ankle is better right?

[AJ010]

Which is why my approach to training is going to be different

The ankle is fine to train on, not pain free but it feels just fine to train on.

[IronBender800]

Nice job on those single leg squats!

What do you mean you do them like deads?

Start really paying attention to your form on ALL of your lifts man! I say that because everytime ive tweaked a muscle it was because of form. So whether or not you want to admit it maybe your form on some things is off. Ive heard you mention on things like heavy rows and stuff like that you form isnt the best.

Just a thought. I could be wrong. :)

[AJ010]

Nice job on those single leg squats!

What do you mean you do them like deads?

Start really paying attention to your form on ALL of your lifts man! I say that because everytime ive tweaked a muscle it was because of form. So whether or not you want to admit it maybe your form on some things is off. Ive heard you mention on things like heavy rows and stuff like that you form isnt the best.

Just a thought. I could be wrong. :)

Thanks man

I just start with the weight on the ground, because I don't want to risk tripping, especially when I'm using a 35 on one side of the dumbell plus change and 25 on the other plus change, which makes it a bit awkward.

P.S: I just recounted the weight, because I realized to myself that I was trying to make the dumbells 120lbs today by making each side 60, when the dumbell itself weighs 15lbs lmao. So after realizing I couldnt handle 135s well, I dropped them each by 5lbs, so I actually did 130s(260lb total) x 1.5 (barely missed 2nd rep)....daayyuuumm no wonder I had a hard time today!

Yeah I'm def keeping form a priority now, also keeping my lifting focused on better lifts, at least when I'm able to really lift :)

[IronBender800]

No big deal dude!

Ive done that plenty of times before. In fact i always miscount weight. :D

Back to the form issue though. Seriously man, if your getting injured this much the first thing that comes to my mind is FORM. Have someone start watching you or just make a serious concious effort to ensure every set whether light or heavy is flawless!!!!!!!!!!!! :)

I have spoken lol.

[AJ010]

No big deal dude!

Ive done that plenty of times before. In fact i always miscount weight. :D

Back to the form issue though. Seriously man, if your getting injured this much the first thing that comes to my mind is FORM. Have someone start watching you or just make a serious concious effort to ensure every st whehter light or heavy is flawless!!!!!!!!!!!! :)

I have spoken lol.


Last time I got from form issues anyways was with my knees I believe, and that was 2 years ago

All these recent injuries ever since the shoulder are due to poor management.

Shoulder was from no warm up
Hamstring from heavy ass squatting the day before sprints
Ankle from just doing a retarded exercise and my ankle just collapsing

So I guess if I think about it, I just made stupid decisions! Now I know better!

But you're definitely right dude, no doubt!!!

[AnabolicBMX]

Damn, bro....you've improved a lot since the last time I've been around. Keep it up, brother

[Pro]

Steel, I got some news for you. :)

In our race to 300 I hit 225x7 today and got the 8th rep half way up, it was just I messed up my breath that hurt me on it.

After that I did 5 sets of 5 with 225 then I did a set of 4 with 225 and would have had 5 but I experimented with my leg drive for the worse on that set.

Good luck winning the race to 300 by Dec. 31st man, mwuahahahaha.

[AJ010]

lol whatever man, you need to stop benching so often :)

But congrats!

Anabolic, thanx man!!!!!!! Hows it been goin for you?

[Pro]

It seems to be working. :)

After that I also did 7 sets of bent over rows with my extra energy I had.

EYE OF THE TIGER!!!

[IronBender800]

Steel, I got some news for you. :)

In our race to 300 I hit 225x7 today and got the 8th rep half way up, it was just I messed up my breath that hurt me on it.

After that I did 5 sets of 5 with 225 then I did a set of 4 with 225 and would have had 5 but I experimented with my leg drive for the worse on that set.

Good luck winning the race to 300 by Dec. 31st man, mwuahahahaha.

Wow, strong arms!!! :D

[AJ010]

You guys both need a NICE blowjob! Yep!

[AJ010]

11/16/05
Bench

CG Bench: 45x8/135x5/185x3/225x1/265x0 *this wore me out!!! I got it half way up easy then kinda lost my form and the whole bar started moving left/ 265x2 *1 rep....I tried for a second rep and the bench slid backwards from the leg drive and obviously didnt get this....rested 30 seconds and got the 2nd rep...****ing hard!!!

I know at the gym I could most likely triple 265 straight, not bad though! PR!

I'll prob hit something up now..dont know what yet though lol

In Conclusion:

CG Bench:265x0 --> 1 minute rest--> 265x1 --> 30 seconds rest ---> 265x1
2x225x3
DE Incline: 3x135x3, 3x115x3 *wow, I actually used 115 for somethin :D
Face Pulls: 3x90x12

[P0W3RLIFT3R87]

Nice work on 265 bench.

[AJ010]

Thanx! :)

[PitzaPapa]

good bench work steely.

incline de bench, thats a new 1 to me :D

[IronBender800]

Good job on that cg bench dude!

You bested me today:(.

[Liftin4ever]

Nice cg benchin bro, and damn, you are one relentless mother****er, miss it, rest for 1 min, do a rep, rest for 30 sec, do another, nice work!!

[SFT]

Great work man. Keep it going and stay injury free damnit!

[AJ010]

Thanks guys!!

Liftin- haha yeah, i was determined to get 2 reps with it, so I had to!!!
SFT- thanx a lot man!

11/19/05
Chinup Training:

Full Hang Weighted 2 Arm Chinups: 0x8/ 40x5/ 90x1/ 115x1/ 115x1/ 125x1(NO FULL HANG...but this was nice...a little iffy on lockout though)

One Arm Chinup Attempts:
-Right Arm: Got somewhere on cheek to bar height...about the same as last time except unfresh this time
-Left Arm: Didn't even get head to bar but I actually got moving this time! PR!

One Arm Negatives: A few negatives just using one arm, and a few negatives with assistance from other hand just kinda pinching the bar...this gives me an idea on how to do assisted one arm chins...

2 to 1 arm chinup: I think I did in total 8 reps each arm. Basically, this excercise is something I made up. You just start off by doing a full hang with two arms, and pulling yourself up with good speed, and when your head is about to reach bar height or some of your head is at bar height, you let go with the "assisting" hand and finish the rep with the target arm. I liked it anyways heh.

Overall, nice workout. Hamstring is feeling better today than it did a the beginning of the week...im gettn there!

[P0W3RLIFT3R87]

Nice chinups.

I'm going to try doing chinups next week on this one bar they got at my gym with hands facing each other, like hammer style. Sort of gave up on the other ones b/c my wrist hurts too much doing them. I can't hold a barbell double underhand either without a lot of pain, don't know if it's b/c of flexibility or what. But this grip should help, since I have no problem holding anything else this way. Maybe it will be a little easier also, as in maybe I'll get more than 1.

[Fullback_45]

Sounds like a little bit of an off day and you still set some prs!

[IronBender800]

Heavy ass chins dude! But why did you attempt the one armers after the weighted?

[AJ010]

Thanks guys!

87- I actually do my chinups using an oly bar :D Good luck with the new grip! It'll probably be way easier on your wrists

Fullback- Thanx man!

Iron- Thanx! I dunno, I thought I'd feel lighter afterwards. Besides, I gotta keep trying!

P.S: My hamstring is sore as heck today :D I did 3 sets of 20 on leg curl yesterday and 3 sets of 10 of GHR yesterday...goooood **** :)

[IronBender800]

Oh ok btw if you can get your face to the bar on the 1 arms then you basically can do it. At least imo:)

[AJ010]

Thanks dude!

11/22/05
Support Grip

One Arm Hangs(each arm): 2 sets with no weight...hard! NO CHALK
1 "set" with +40lbs for right hand ...actually got less than half a second lol NO CHALK
2 sets with +15lbs NO CHALK
2 sets with +40lbs WITH CHALK
3 sets with Bodyweight

Good workout :)

Also did some bicep work( LOOSE FORM..but no legs):

Hammer Curls: 40s x 4, 75s x 4
Regular Dumbell Curls: 75s x 4(3 left hand)

[AJ010]

Oh yeah, my hamstring is on the brink of full recovery!

It's just way too tight though...I can run with no pain now, and other general pain cuasing motions have decreased, but they still exist.

[big_baller]

Put on some weight... you're making me look bad :)

[Pro]

Huge Dumbbell Curls Man! Wow!

[AJ010]

Thanks guys!

11/23/05
Recovery

Tempo Runs: 10x100m @ 75% @ 30 second rest interval
Comments: No pain in hamstring at all, Still a little general pain..so close baby. Don't know if ankle will ever get better...I also noticed my right foot had weird biomechanics during the tempo runs, dont know if its b/c of the ankle or not. Maybe I just wasnt really looking at the left foot though so idk :p

[IronBender800]

Nice curls and tempo runs dude!

I havent done db curls in forever..wonder what i can do??

[PitzaPapa]

damn you steel and ur massive curls.

u can 1 arm curl what i 2 arm basicly.

[AJ010]

Thanks guys!!!!!!!!!

11/24/05
Max out: Bench!

Close Grip: 135x8/185x3/225x1/250x1/275x1.5 PR!!!! / 30 sec later--> 275x 0.5 / couple minutes later ---> 275 x (0.666666666) ...I thought I had it but it ended up stalling...

Comments: All time PR of 20lbs....recent PR of 10lbs though. I'm pretty sure I can CG bench 280....MAYBE 285....but most likely just 280. This was done at my house...so I wonder what I could hit at the gym. Heh, next time I bench ill try to go to the gym and rep out 275 or somethin...I'd like 3 reps but I dunno!

[Pro]

300 by the end of the year man! Come on! Be relentless and you can annihilate 300 this year! Nice job on the 275, but you have 300 in you by the end of the year you just have to become enraged.

[AJ010]

300 by the end of the year man! Come on! Be relentless and you can annihilate 300 this year! Nice job on the 275, but you have 300 in you by the end of the year you just have to become enraged.

KAIOKEN !!!!!!!!!!!!!!!!

I dunno man, I might have to go super saiyan for this one....wanna spot me bro? I could use the help of a SSJ2 ;)

[Pro]

Haha I'm not super saiyan just yet, but im almost at kaoken times 3 (I definitely was kaoken times 2 today on the bent over rows). I've got to hit kaoken times 5 before I even think of going super saiyan haha (that will be like a 405 bench press and bent over row).

[AJ010]

Haha I'm not super saiyan just yet, but im almost at kaoken times 3 (I definitely was kaoken times 2 today on the bent over rows). I've got to hit kaoken times 5 before I even think of going super saiyan haha (that will be like a 405 bench press and bent over row).

Haha, that explains it then.

Come on bro, I'm not even using kaoken yet. However, I let out a tiny kamehaha (and fart too...) and I press that baby up! It's almost like a bench shirt!

[Pro]

Haha I know when I lift I can get pretty damn furious at times, but you haha, you were on the comp one second and benching 275 the next. I have to do kaoken where I go in a super enraged state before I lift a personal record.

My training has been pretty damn basic lately and my gains have mainly came from rage alone and setting things up where everything is ideal.