rockhuddy's powerlifting log

[rockhuddy]

Alright, I figured I'd start one up. I'm doing a WSB style routine for the summer, so this will be a good way for me to keep track of my weights and PRs.

Some background:
I'm 19, and I've been lifting for 6 years, 4 of those for football. I'm 6'1", and right now I weigh 220 lbs with about 13% bodyfat. My strongest bodyparts are my back and chest, while my legs are my weakest.

Training: I will be working out 5 days a week, monday through friday. My routine will look like this: ME upper, DE lower, GPP/recovery, DE upper, ME lower. I'll cycle through exercises for each workout every week, depending on what I need to work on and what I feel like doing.

Diet/supps: Diet is in check. I'm getting 3-4,000 evenly spaced calories per day, with high protein, moderate fat, and relatively low carbs. Current supps are whey, casein, EFAs, maltodextrin, creatine monohydrate, and a multi. I've got an order of ephedrine on the way so I can try out the ECA stack, just for fun. More on that when I get it.

Injuries: I have issues with both wrists, which makes some presses uncomfortable and cleans impossible. I also have a year old nagging RC injury from arm wrestling, of all things. It's more of a nuisance than anything else, but I'm paranoid about it getting worse again.

Unfortunately I have no current pics, and no way to take any at the moment. Here are a few from about 6 months ago. In them I was 230 with about 18% bodyfat, so just imagine me a bit leaner than that. ;) I'll try to get some new pics sometime soon.

[rockhuddy]

Grip 2 CGBP: 135x4, 185x3, 225x1, 245x1, 275-missed, 265x1

Tricep extensions off the floor: 5x6, 95 lbs

WG pullups: 4x 6,6,6,4

Face pulls: 5x7, 125 lbs


Great workout. I was close on 275, but I still PRd at 265 on the CGBP. I'm going to be doing lots of tricep work to help with my lockouts on my presses, thus the extensions. Pullups were done with a grip as wide as I could go on the power rack.

Grip 2, btw, refers to a medium-close grip, about 2 inches outside of where the knurling starts. Grip 1 would be at the knurling, grip 3 at the rings, and grip 4 outside the rings.

[papi93]

Westside doesn't do any overhead pressing. Do you think that you will incorporate it into your program?

As a side note, I was in Brookfield, last night, shopping at Home Depot.

[Lencho]

Subscribed! Thanks for starting this. I've been wanting to get in on a WS log from the beginning. I respect every post I read from you, so this should be good.

[Amoral]

Well its nice to see someone who uses low volume other than me. :)

[rockhuddy]

Westside doesn't do any overhead pressing. Do you think that you will incorporate it into your program?

As a side note, I was in Brookfield, last night, shopping at Home Depot.
On occasion, as an accessory or possibly even an ME lift. For example, last week I did rack lockouts on the seated military press as an accessory. The thing I like most about the Westside template is that you can tailor it to your needs, so you can work on whatever you need/want to. My shoulders are not a weak point, though, so they won't get all that much direct work for now.

[Lencho]

Grip 2, btw, refers to a medium-close grip, about 2 inches outside of where the knurling starts. Grip 1 would be at the knurling, grip 3 at the rings, and grip 4 outside the rings.

State this in terms of finger placement, just so I'll be absolutely clear. For example, grip 3 at the rings. Does this mean pinky on the ring?

[Powerbuilt]

Subscribed..
Post also your weight and measurements, then each month update it. Get a set of pictures:
Front Double bi
Double Bi Back
Lat Spread
Legs

Then each month when you post weight and measurements post up new pics for a side by side. It makes there a lot cooler and more interesting to watch your buddy progression.

[rockhuddy]

State this in terms of finger placement, just so I'll be absolutely clear. For example, grip 3 at the rings. Does this mean pinky on the ring?
Sorry. Grip 1 would be pointer fingers where the knurling starts, so as close as you can get and still be on the knurling. Grip 2 is 2 inches of knurling showing, so pointers 2 inches outside of grip 1. Grip 3 is pinkies on the rings, and grip 4 is pointers on the rings.

[rockhuddy]

Subscribed..
Post also your weight and measurements, then each month update it. Get a set of pictures:
Front Double bi
Double Bi Back
Lat Spread
Legs

Then each month when you post weight and measurements post up new pics for a side by side. It makes there a lot cooler and more interesting to watch your buddy progression.
Like I said, those old ones are the only pics I have right now. Hopefully my parents will replace our digital camera soon, but until then I've got nothing.

I can do measurements, though. Here they are, all cold and in inches.

Shoulders: 50
Chest: 45 1/2
Arms: 16 1/2
Forearms: 13
Waist at navel: 34
Hips: 42
Thighs: 26
Calves: 17

[Lencho]

Sorry. Grip 1 would be pointer fingers where the knurling starts, so as close as you can get and still be on the knurling. Grip 2 is 2 inches of knurling showing, so pointers 2 inches outside of grip 1. Grip 3 is pinkies on the rings, and grip 4 is pointers on the rings.

Thanks.

[rockhuddy]

As a side note, I was in Brookfield, last night, shopping at Home Depot.
:) :cool:

I live pretty close to there, on Pilgrim and Capital, if you know the area.

[papi93]

:) :cool:

I live pretty close to there, on Pilgrim and Capital, if you know the area.

I've heard of Capital but not Pilgrim. I think Home Depot is off of Bluemound. A lot of stores to shop at.

I used to be a personal trainer at the Bally's Brookfield before moving onto better things. Traffic, especially during Christmas time, is terrible around 5pm.

My girlfriend used to shop a lot at Brookfield Square Mall. We bought our wedding bands at that mall. The lady told us, "Sir, she is petite and...you are not." I hope that she meant muscle. She brought this up in regards to the style of rings.

[fast37]

Subscribed

[rockhuddy]

I've heard of Capital but not Pilgrim. I think Home Depot is off of Bluemound. A lot of stores to shop at.

I used to be a personal trainer at the Bally's Brookfield before moving onto better things. Traffic, especially during Christmas time, is terrible around 5pm.

My girlfriend used to shop a lot at Brookfield Square Mall. We bought our wedding bands at that mall. The lady told us, "Sir, she is petite and...you are not." I hope that she meant muscle. She brought this up in regards to the style of rings.
Ah, I thought you meant the Home Depot on Capital. My bad.

I work at the Sears in Brookfield Square. :)

[pali012]

*subscribes*

good luck man...

[rockhuddy]

*subscribes*

good luck man...
Glad to have you (goes for everyone else too), and thanks. :)

[AU stu.]

*Subscribed*

Good job on the PR on the CGBP.

[papi93]

Ah, I thought you meant the Home Depot on Capital. My bad.

I work at the Sears in Brookfield Square. :)

That is wear we bought our wedding bands. I was thinking about stopping there on Sunday, to look at the plumbing department but decided to go with Home Depot off of Bluemound.

[rockhuddy]

That is wear we bought our wedding bands. I was thinking about stopping there on Sunday, to look at the plumbing department but decided to go with Home Depot off of Bluemound.
Weird. I woulda been there, in lawn and garden. You could have walked right by me, never knowing.

[rockhuddy]

Box squat: 10x2, 175 lbs with 1 minute rest periods

Speed pulls: 12x1, 225 lbs + purple bands with 1 minute rest periods

Glute ham raises: 5x8 with bodyweight

Standing ab crunches: 5x8, 75 lbs

Static stretching for about 15 minutes


Incredible lift. Very high intensity, with focus on speed and explosiveness. Box squats were done to just below parallel, with about 55% of my max. The speed pulls were done with about 60% of my max plus the bands for extra resistance at the top of the lift. On the last set, I took the bands off and the bar just flew up. :cool:

I did my ab work on the lat pulldown, using the rope attachment. I do these by facing away from the machine and locking my knees in behind the pad, then pulling my chest to my waist while holding the rope at neck level. These killed my abs, especially after the squats and deads. By the end of the lift I was drenched in sweat.

Tomorrow will be a light recovery day, and then I've got DE upper on Thursday.

[papi93]

Weird. I woulda been there, in lawn and garden. You could have walked right by me, never knowing.

We bought them during Christmas time. There was an old lady who sold them to us. We where going to get married in Mexico, in May, but she did not have all of the necessary paperwork. Believe it or not but it is much harder to get married in Mexico than the US.

[Lencho]

I'm a little naive on some of the accessories. Could you give a brief explanation of the bands?

I also do crunches standing from a high pulley, but I face forward while holding the bar with my arms extended (as if I'm at the bottom portion of a tricep pushdown) and then go all the way to the floor with the bar. Why don't people who do this on their knees realize that the floor is keeping them from getting to the best part of the movement?

[rockhuddy]

I'm a little naive on some of the accessories. Could you give a brief explanation of the bands?

I also do crunches standing from a high pulley, but I face forward while holding the bar with my arms extended (as if I'm at the bottom portion of a tricep pushdown) and then go all the way to the floor with the bar. Why don't people who do this on their knees realize that the floor is keeping them from getting to the best part of the movement?
Sure. The speed pulls are just deadlifts from the floor, but with the focus on explosiveness. Rather than explain how we hook up the bands, here's a picture. http://www.rugbystrength.com/images/deadlift_platform.jpg
My setup is very similar, with the bands attached to the platform and looped over the bar. The idea is that as you lift the bar, the tension on the bands increases. This means that the lift is harder at the top, and the biggest reason to do this on speed day is that it forces you to lift explosively if you want to finish the lift as it gets harder to pull at the top.

As for the crunches, I'm trying to do a lot more ab work than I've been doing, which was basically nothing. Those kneeling cable crunches work very well too, but I still prefer using the rope over the bar. For me, it seems to put my torso in a more neutral position because you don't have to use a lot of muscle to hold the bar in place. There's so many variations, though, and I'm still figuring out which ones I like best, so I'll be rotating through several different movements until I find my favorites.

[Lencho]

Thanks again.

[rockhuddy]

Thanks again.
No problem. I love talking about this stuff.

[papi93]

What gym do you workout at?

[Lencho]

No problem. I love talking about this stuff.

Careful what you say. I can type your ear off if you'll let me. :)

[rockhuddy]

What gym do you workout at?
I work out at my old high school right now. It's great, because I've got an older buddy who's working as the strength coach there as his internship for his physiological science major. He's a powerlifter, and a damn good one, so I'm lifting for free with someone both stronger and more knowledgeable than myself. He's turned the place into a pretty hardcore weight room; we pick the music (heavy metal), have half the lights off, and have separate areas set up for pulling/oly lifting, squatting, benching, etc. Oh, and we use all the chalk we want/can. We've done ME zercher squats and had a chalk cloud going so thick you literally couldn't breathe. :cool:

I'm kind of rambling here, but you got me started, lol. It's the best lifting environment I've ever experienced, because when we lift it's just him, me, and one other experienced guy, we all do pretty much the same program, the intensity level is very high, we get each other pumped up, and so on and so on. It's all good. :D

Oh, I'm also working with the other 2 guys as a strength coach for the incoming freshmen, so I spend an extra hour a day in the weight room for that. It's very fulfilling, actually. I'm considering changing my major from marketing to exercise physiology so I can do what they do for a living. It's fun.


Careful what you say. I can type your ear off if you'll let me. :)
Go for it. See above. ;)

[papi93]

How do you guys get the gym to yourself?

[rockhuddy]

How do you guys get the gym to yourself?
Well, my friend (the coach) basically runs the lifting programs for all the high school sports. So from 7:00 to 11:00, the football team, incoming freshmen, girls, and then basketball team have lift times, then we lift at 11:30 when all of them are done. The weight room's not open to the public, or even other kids at the school; just athletes. So once they're done, it's just us 3. Kind of a perk of being in good standing with the coaching staff.

[papi93]

Well, my friend (the coach) basically runs the lifting programs for all the high school sports. So from 7:00 to 11:00, the football team, incoming freshmen, girls, and then basketball team have lift times, then we lift at 11:30 when all of them are done. The weight room's not open to the public, or even other kids at the school; just athletes. So once they're done, it's just us 3. Kind of a perk of being in good standing with the coaching staff.

Someday you will look back and realize those were the best training days of your life. This will really hit you when you have to train at a commerical gym. My college training partner and I would get the weight room keys from maintenance and workout around midnight (after our summer jobs). We had the whole gym to ourselves. Those were the most brutal workouts I ever had. Now he is married and fat with a bunch of children. I will always remember about the those gold old days.

[rockhuddy]

Someday you will look back and realize those were the best training days of your life. This will really hit you when you have to train at a commerical gym. My college training partner and I would get the weight room keys from maintenance and workout around midnight (after our summer jobs). We had the whole gym to ourselves. Those were the most brutal workouts I ever had. Now he is married and fat with a bunch of children. I will always remember about the those gold old days.
That's why I'm enjoying it now. The campus gym at Whitewater is absolutely amazing too, but it's a more commercialized and there are a lot more retards running around. Still, it's not half bad either. You're right, though, I'm gonna have a hard time adjusting to a real gym.

[rockhuddy]

No weights on Wednesday. Instead, I played basketball for about 30 minutes, did about 10 minutes of agility drills, and 20 minutes of static stretching. I finished with broomstick stretches, 5x15, and 4 "sets" to failure of stomach vaccuums. DE upper tomorrow.

[Lencho]

I finished with broomstick stretches, 5x15, and 4 "sets" to failure of stomach vaccuums. DE upper tomorrow.

Broomsticks for the RC's? Also, can you hoop?

[rockhuddy]

Broomsticks for the RC's? Also, can you hoop?
Yep. I mentioned that nagging RC issue, plus my shoulder flexibility is ****, so I'll be doing more of those in the future. And I'm ok. Nothing special, but I'm a force down low.

[Lencho]

Just curious. I coached high school basketball for five years and played 3-4 times a week during the spring and summer. The only two injuries I've had in the past three years came from playing (both back related), so I gave it up after the second one to avoid long layoffs from the weights.

Have you decided on your exercises yet for the DE upper? Or is that something you do when you get to the gym?

[rockhuddy]

Have you decided on your exercises yet for the DE upper? Or is that something you do when you get to the gym?
Yeah, I don't know yet. I'm thinking maybe grip 3 bench with bands or chains, or maybe 2 board press, but I won't decide for sure until tomorrow. I think about it while I'm working with the freshmen, and then I'll decide before I actually lift. Sometimes, I know there's a certain exercise I should do, but I'll pick something else anyway. So for example, right now I'm thinking I should do some benching with the bands, but I might end up picking something different tomorrow, like wide grip bench. So who knows.

[pali012]

Nothing special, but I'm a force down low.

I would OWN you in the post...



:)

[rockhuddy]

I would OWN you in the post...



:)
:D

That's about the only thing I'm good at. I can't dribble worth ****, my outside shooting's barely decent, and my defense is average at best. But if I get the ball in the post, look the f*ck out, cause I'm going up strong. And if I end up charging someone, so be it. It'll be the last time they get in my way. I'm a pretty good rebounder too, I guess.

[papi93]

Yeah, I don't know yet. I'm thinking maybe grip 3 bench with bands or chains, or maybe 2 board press, but I won't decide for sure until tomorrow. I think about it while I'm working with the freshmen, and then I'll decide before I actually lift. Sometimes, I know there's a certain exercise I should do, but I'll pick something else anyway. So for example, right now I'm thinking I should do some benching with the bands, but I might end up picking something different tomorrow, like wide grip bench. So who knows.

Who purchased the chains and bands for your school? It sounds like they budgeted very well for the school weight room. It is virtually impossible to find those in a commerical gym.

[Powerbuilt]

Who purchased the chains and bands for your school? It sounds like they budgeted very well for the school weight room. It is virtually impossible to find those in a commerical gym.Question: Why do you use them? Not sarcasm intended. I know you don't need them for size and strength, so what pourpous do they serve? Is it just for variety or does it enhance the effectiveness of the lift by adding weight as the lift peaks?

[rockhuddy]

Who purchased the chains and bands for your school? It sounds like they budgeted very well for the school weight room. It is virtually impossible to find those in a commerical gym.
It's out of the school's budget for the weight room, which is supplemented by various fund raisers. We actually have money to spend on useful stuff because we never wasted money on stupid ****. We have 2 jammer extensions, a lat pulldown, and a cable stack, but other than that it's just racks, bars, and benches.


Question: Why do you use them? Not sarcasm intended. I know you don't need them for size and strength, so what purpous do they serve? Is it just for variety or does it enhance the effectiveness of the lift by adding weight as the lift peaks?
It would seem like the only reason you'd use them would be to increase tension at the top of a lift, for example, using chains on a squat puts more stress on the quads as the weight increases at the top of the movement. However, the biggest reason we use them is to train explosive strength. With the speed pulls + bands, for example, you're forced to pull the bar fast because it slows down so much as you near lockout. If you don't have enough momentum built up, you'll stall and struggle to finish the lift. You can really feel the difference if you pull against the bands for 11 sets, and then take them off for the last one. You're still pulling explosively, but without that extra tension the weight just flies up. And obviously the more explosively you lift, the more fibers you recruit and the more the CNS has to adapt. So they're more of a speed day tool, although you could use them on a max effort lift too.

[Powerbuilt]

It's out of the school's budget for the weight room, which is supplemented by various fund raisers. We actually have money to spend on useful stuff because we never wasted money on stupid ****. We have 2 jammer extensions, a lat pulldown, and a cable stack, but other than that it's just racks, bars, and benches.


It would seem like the only reason you'd use them would be to increase tension at the top of a lift, for example, using chains on a squat puts more stress on the quads as the weight increases at the top of the movement. However, the biggest reason we use them is to train explosive strength. With the speed pulls + bands, for example, you're forced to pull the bar fast because it slows down so much as you near lockout. If you don't have enough momentum built up, you'll stall and struggle to finish the lift. You can really feel the difference if you pull against the bands for 11 sets, and then take them off for the last one. You're still pulling explosively, but without that extra tension the weight just flies up. And obviously the more explosively you lift, the more fibers you recruit and the more the CNS has to adapt. So they're more of a speed day tool, although you could use them on a max effort lift too.Awsome explination, makes a lot of sence... Thanks

EDIT: Can't rep ya, need to spread some..

[papi93]

Awsome explination, makes a lot of sence... Thanks

http://www.t-nation.com/readTopic.do?id=459390&pageNo=0#537208

[fast37]

That's why I'm enjoying it now. The campus gym at Whitewater is absolutely amazing too, but it's a more commercialized and there are a lot more retards running around. Still, it's not half bad either. You're right, though, I'm gonna have a hard time adjusting to a real gym.

Oh come on, you'll love the old meat market. Then you can experience all the fun everyone is bitching about like the curlers in the power rack, personal trainers and the peanut gallery giving you stupid advice, someone always on your equipment... I mean it goes on and on. Just pure joy. :D

[rockhuddy]

Oh come on, you'll love the old meat market. Then you can experience all the fun everyone is bitching about like the curlers in the power rack, personal trainers and the peanut gallery giving you stupid advice, someone always on your equipment... I mean it goes on and on. Just pure joy. :D
:(

papi: Good link, that's some interesting reading. :)

[Powerbuilt]

http://www.t-nation.com/readTopic.do?id=459390&pageNo=0#537208Sweet article.. Repped..

[papi93]

Sweet article.. Repped..

Thank you. I appreciate it.

[papi93]

Oh come on, you'll love the old meat market. Then you can experience all the fun everyone is bitching about like the curlers in the power rack, personal trainers and the peanut gallery giving you stupid advice, someone always on your equipment... I mean it goes on and on. Just pure joy. :D

What is the peanut gallery? I'm not familiar with this terminology.

[Lencho]

It's an old phrase used to describe hecklers sitting up in the cheap seats at events, like the random people whose goal at the gym seems to be to sit around and make comments about what everybody else should be doing while they themselves do nothing.

[rockhuddy]

Grip 3 bench: 10x3, 185 lbs

Overhead single DB extensions: 5x7, 70 lbs

Bent BB row: 5x8, 135 lbs

Lateral raises: 4x8, 30 lbs

Dips: 1x20


Very good workout. I was surprised at how weak my rows were, but I've been working on my arch and using my whole body for benching, so that explains some of the reason for it (I hope). That burn set of dips at the end was absolutely brutal.

In about half an hour I'm going to do some stretching, RC work, and stomach vaccuums. I'm weak in those 3 areas, so I'm trying to do them every day now.

ME lower tomorrow... I'm pumped. :cool:

[Lencho]

Grip 3 bench: 10x3, 185 lbs

Overhead single DB extensions: 5x7, 70 lbs

Bent BB row: 5x8, 135 lbs

Lateral raises: 4x8, 30 lbs

Dips: 1x20




How much rest in between sets on bench?

Lateral raises - fairly straight arms with slight bend at the elbows or elbows completely bent?

[papi93]

It's an old phrase used to describe hecklers sitting up in the cheap seats at events, like the random people whose goal at the gym seems to be to sit around and make comments about what everybody else should be doing while they themselves do nothing.

Thanks. I've spread too much rep so remind me later.

[Lencho]

Thanks. I've spread too much rep so remind me later.

No problem.

[fast37]

It's an old phrase used to describe hecklers sitting up in the cheap seats at events, like the random people whose goal at the gym seems to be to sit around and make comments about what everybody else should be doing while they themselves do nothing.

Kinda of like the little dude that came up to me Monday and started giving me advice on dips the other day. Explaining how the only way dips should be done is to go all the way down and touch your armpits. For one if you have built traps of any kind your arms don't do that anymore ha ha! 2, I told the guy to get up there and do it and he couldn't either. Just people with uninformed advice and opinions.

[Powerbuilt]

It's an old phrase used to describe hecklers sitting up in the cheap seats at events, like the random people whose goal at the gym seems to be to sit around and make comments about what everybody else should be doing while they themselves do nothing.
Reminds me of a Cartoon I saw. Shows a bodybuilder up on stage, and a fat pimple faced kid in the audience saying "This guy is so riddles with mistakes, I don't know where to begin!"

[rockhuddy]

How much rest in between sets on bench?

Lateral raises - fairly straight arms with slight bend at the elbows or elbows completely bent?
About a minute between sets. This forces the body to adapt to lower recovery times, and trains work capacity. Rest periods are a little longer when going for a new max, but not on speed days.

I actually do the lateral raises with a cable, to get constant tensions throughout the ROM. I do them facing away from the cable stack at a 45 deg. angle, but still pulling the cable up perpindicular to the stack. So I end up with my hand out to my side, but behind my body a bit as well. My front delts are strong, but my mid and rear delts need some work, so this method modifies the standard lateral raise to include some rear delt work. Only a slight bend at the elbow for me; I never really liked the bent arm raises.


Kinda of like the little dude that came up to me Monday and started giving me advice on dips the other day. Explaining how the only way dips should be done is to go all the way down and touch your armpits. For one if you have built traps of any kind your arms don't do that anymore ha ha! 2, I told the guy to get up there and do it and he couldn't either. Just people with uninformed advice and opinions.
Armpits? That's f*cked up. You'd have to pull yourself down to do that. Not to mention that it would tear the hell out of my shoulders. What a retard.

[rockhuddy]

I just got my ephedrine order! I know people say start slow and increase the dosage, but I decided to f*ck it and take a full dose of 25/200/325 ephedrine/caffeine/aspirin. I'll let you guys know how it feels later tonight, and keep you updated on how it's working. Coincidentally, my parents just replaced our digital camera, so I'll try to have someone take pics of me tomorrow. That way I can monitor my progress with the ECA stack as well. :D

[Lencho]

Have you ever used ephedrine before?

[rockhuddy]

Have you ever used ephedrine before?
Nope. I'm already farily lean, so I don't really need it, per se. I just wanted to try it out.

[Lencho]

Nope. I'm already farily lean, so I don't really need it, per se. I just wanted to try it out.

Prepare to be wired. I took some Ripped Fuel back in 1996, around the time everyone started saying, "oh no, ephedrine causes heart attacks" and all that other BS. There was a story back then about a kid in high school who had died the summer between his junior and senior year. When the media found out he had been taking ephedrine, they went nuts. All the talk shows starting talking about "this dangerous new drug" and kids' obsession to be thin because of the images Hollywodd portrays. Anyway, it came out a few weeks later that the kid was a wrestler, and he was trying to lose weight to drop down to a lower weight class. To do this, he was wearing one of those trash bag looking suits and working out in a gym with no AC. It turns out the poor kid died from heat stroke and dehydration, but there were never any talk shows afterwards that dealt with that.

Sorry for the rant. I think you're going to like it.

[rockhuddy]

Sorry for the rant. I think you're going to like it.
I hear ya on the media BS. And so far, I do like it. I took a full dose last night and another when I got up this morning, and it feels good. I'm not really wired, but I've got more energy, kind of like my body is humming. And I'm sweating a bit more, but that's cool.

On a side note, we had the freshmen in the weight room for the first time today, teaching them box squats. It went very well, the kids picked up on it pretty quickly. The foot positioning, torso positioning, sitting back, not down, driving through the heels, all that was awesome. We worked with bodyweight only today to get their form down, but those are going to be some strong kids once we start putting weight on their backs. :D

I really like the coaching, actually. It's fun and it makes me feel useful. Very fulfilling.

[rockhuddy]

Took these this morning. Unfortunately, my mom refused to take a leg shot, so these will have to do.

[Lencho]

I really like the coaching, actually. It's fun and it makes me feel useful. Very fulfilling.

I mentioned before that I coached in high school for five years ('00-'05), and I loved it. Unfortunately, I also had to teach. It got to the point where I hated the classroom. I'm the most laid back guy you'll ever meet, but being in that classroom with so many kids who don't give a **** about anything changed me. When you're on the court or in the weightroom with kids who want to learn and who are willing to bust their ass, it's great. But the other part of the job drove me out of the profession. On the bright side, I now make about 25% more money sitting in front of a computer all day, which allows to spend hours at a time on this site.

[Lencho]

Took these this morning. Unfortunately, my mom refused to take a leg shot, so these will have to do.

I see improvement. Good job. My only advice would be to grow back the beard.

[papi93]

I hear ya on the media BS. And so far, I do like it. I took a full dose last night and another when I got up this morning, and it feels good. I'm not really wired, but I've got more energy, kind of like my body is humming. And I'm sweating a bit more, but that's cool.

On a side note, we had the freshmen in the weight room for the first time today, teaching them box squats. It went very well, the kids picked up on it pretty quickly. The foot positioning, torso positioning, sitting back, not down, driving through the heels, all that was awesome. We worked with bodyweight only today to get their form down, but those are going to be some strong kids once we start putting weight on their backs. :D

I really like the coaching, actually. It's fun and it makes me feel useful. Very fulfilling.

Have you ever thought about getting certified as a personal trainer, for next summer? After you experience this summer (valuable experience with your friend), you could make some additional money, when on summer break, next year.

[rockhuddy]

Have you ever thought about getting certified as a personal trainer, for next summer? After you experience this summer (valuable experience with your friend), you could make some additional money, when on summer break, next year.
I've thought about it. But the only way I could do it would be at a ghey fitness club, and I don't really want to do that. Plus, I'm making a lot of money at Sears.

Lencho: Yeah, no way in hell am I teaching. I do love the coaching though.

[rockhuddy]

Box Squat: 135x5, 225x3, 275x1, 315x1, 365x1, 405-missed, 405-missed, 385-missed

Deadlift: 135x5, 315x1, 405x1, 455x1, 475x1, 495-missed

BB lunges: 2x8, 135 lbs

LIGHTWEIGHT, BABY!!!

What an awesome lift. Hit a box squat PR, and was incredibly close on the 405 attempts. After the first miss, I think it affected me mentally, and by the time I went back down to 385 I was getting a bit tired. Still happy with the PR anyway.

The deads were incredible. My last max was 425, so I PRd by FIFTY POUNDS, MOTHERF*CKERS!! And that's after squatting, too. I knew I was going to miss 495, but who cares. I had to go for it. As of right now, I'm setting a goal of 525 by the end of August. I'll make it.

The lunges were more or less an afterthought. I was drained by that time, and basically just added them for fun. I was still super psyched from the pulls. :D

[Lencho]

Box Squat: 135x5, 225x3, 275x1, 315x1, 365x1, 405-missed, 405-missed, 385-missed

Deadlift: 135x5, 315x1, 405x1, 455x1, 475x1, 495-missed

:D

Good job on the PR's. I don't what it is, but there's just something about heavier poundages that makes ME days more fun to read about. :D

[rockhuddy]

Good job on the PR's. I don't what it is, but there's just something about heavier poundages that makes ME days more fun to read about. :D
They are more fun. DE days are boring, and I don't get to use red. :(
But they help me use more red on mondays and fridays. :)

[ossizen]

Damn! Great job on your deads. You're looking good there.

[rockhuddy]

Damn! Great job on your deads. You're looking good there.
Thanks. :)

[J.L.C.]

Damn, solid deads rock :cool:

[rockhuddy]

Damn, solid deads rock :cool:
Thanks. I got talked into doing the State Fair powerlifting meet in a couple months. I'm only going to be deadlifting because my squat sucks and my bench is nothing special either, but I don't know how many other junior 220 pounders are going to be pulling in the 500s. I might actually do well. :)

The guy I lift with (the coach) box squatted 615 today. :eek: Somehow, I keep up with him on the deads though.

[J.L.C.]

Thanks. I got talked into doing the State Fair powerlifting meet in a couple months. I'm only going to be deadlifting because my squat sucks and my bench is nothing special either, but I don't know how many other junior 220 pounders are going to be pulling in the 500s. I might actually do well. :)

The guy I lift with (the coach) box squatted 615 today. :eek: Somehow, I keep up with him on the deads though.

My next round of training is going to include more strength work...615 box squat - that is just sick!

When is the meet? You're already pulling real strong - that's killer!

[rockhuddy]

My next round of training is going to include more strength work...615 box squat - that is just sick!

When is the meet? You're already pulling real strong - that's killer!
Sometime at the end of august, I don't really know more than that. The kicker is, I've only been doing this stuff for the last 3 weeks or so. Before, I'd never deadlifted from the floor, and did very little posterior chain work, so I'm expecting to improve really fast, too.

And yeah, he's a beast. He's 2 years older than me, but weighs about the same. Very strong guy. He'll be in my same bracket at the meet, but I think I might actually be able to take him in the deadlift. Obviously, he'd pwn me in the squat, lol.

This powerlifting stuff is really fun; you look great already, I think it'll help your physique 'thicken up' a bit too.

[papi93]

Thanks. I got talked into doing the State Fair powerlifting meet in a couple months. I'm only going to be deadlifting because my squat sucks and my bench is nothing special either, but I don't know how many other junior 220 pounders are going to be pulling in the 500s. I might actually do well. :)

The guy I lift with (the coach) box squatted 615 today. :eek: Somehow, I keep up with him on the deads though.

Wisconsin State Fair is in West Allis. My ex-girlfriend and I went there last summer. She likes to go for those "puffs" (some kind of junk food). Her and her family would always try to get me to eat one of those but I never did. I didn't know that they had a powerlifting meet there.
Are you going to buy a deadlift suit?

[rockhuddy]

Wisconsin State Fair is in West Allis. My ex-girlfriend and I went there last summer. She likes to go for those "puffs" (some kind of junk food). Her and her family would always try to get me to eat one of those but I never did. I didn't know that they had a powerlifting meet there.
Are you going to buy a deadlift suit?
Yeah, I've never been to the fair. Always seemed stupid, but now I have a reason to go. Apparently they have a bodybuilding contest as well, but I ain't touching that one, lol.

As for the suit... who knows. I'm really getting sucked into this powerlifting thing, so we'll see. If I get serious about it and want to pursue it further, I'll probably buy one. Otherwise, the guys I lift with use them, so I might be able to use one of theirs. I can 'borrow' a belt from the school, so I definitely won't have to buy one of those; we've got some very good ones there. I used one today, and got some nice bruises on my hips. :D

[papi93]

Yeah, I've never been to the fair. Always seemed stupid, but now I have a reason to go. Apparently they have a bodybuilding contest as well, but I ain't touching that one, lol.

As for the suit... who knows. I'm really getting sucked into this powerlifting thing, so we'll see. If I get serious about it and want to pursue it further, I'll probably buy one. Otherwise, the guys I lift with use them, so I might be able to use one of theirs. I can 'borrow' a belt from the school, so I definitely won't have to buy one of those; we've got some very good ones there. I used one today, and got some nice bruises on my hips. :D

I would recommend at least borrowing a suit. It will be a little frustrating losing to someone who you could have beaten if you had their equipment (suit, belt, etc.). I would never go to the fair but she dragged me there.

[rockhuddy]

I would recommend at least borrowing a suit. It will be a little frustrating losing to someone who you could have beaten if you had their equipment (suit, belt, etc.). I would never go to the fair but she dragged me there.
Yeah, at the very least I'll borrow one. That way there's no "Well, if I had this I could have beaten you" bull****.

[G_Train]

Well Good Luck for it man !!! I'm sure if you crank Rammstein - Mien Teil at full volume you'll be able to hit 600 :p

[rockhuddy]

Well Good Luck for it man !!! I'm sure if you crank Rammstein - Mien Teil at full volume you'll be able to hit 600 :p
Thanks. I pulled the 475 to Rein Raus and had Adios going when I missed 495. Those both got me pretty jacked up, but maybe Mein Teil is the key. \m/ :D

[rockhuddy]

Wow. I just woke up, and my hamstrings are sore, my glutes are sore, my lower back is absolutely killing me, and I've got 2 huge welts on my hips where the belt was digging in. Totally worth it. :D

Now I have to work a 10 hour shift. :(

[papi93]

Wow. I just woke up, and my hamstrings are sore, my glutes are sore, my lower back is absolutely killing me, and I've got 2 huge welts on my hips where the belt was digging in. Totally worth it. :D

Now I have to work a 10 hour shift. :(

Sorry about that. It going to be hot as hell today. I'm going to hit the beach and then take the dog to the dogpark tonight. He got to hit the water at the park too you know. Well...at least you will be in the air conditioning and see some women wearing short shorts and the like.

Your lower back isn't locking up on you is it?

[pali012]

WHy did you do two ME lifts in one day?

[rockhuddy]

Sorry about that. It going to be hot as hell today. I'm going to hit the beach and then take the dog to the dogpark tonight. He got to hit the water at the park too you know. Well...at least you will be in the air conditioning and see some women wearing short shorts and the like.

Your lower back isn't locking up on you is it?
Bastard. You were right, the hottie level was VERY high today. It was still boiling inside the store though. :(

And no, my lower back has never locked up. That sounds like it would be bad.


WHy did you do two ME lifts in one day?
Just for fun. I'm glad I did, too, because my pulls went so well. The whole workout took about 2 hours. I guess that's what happens when you go for maxes 7 times, lol.

[G_Train]

Thanks. I pulled the 475 to Rein Raus and had Adios going when I missed 495. Those both got me pretty jacked up, but maybe Mein Teil is the key. \m/ :D
That, Buch Dich, and Mein Herz Brennt are the winners in my books :p I'll be cranking it today when I go for my max deadlift hehe

Strong lifts too :p

[rockhuddy]

That, Buch Dich, and Mein Herz Brennt are the winners in my books :p I'll be cranking it today when I go for my max deadlift hehe

Strong lifts too :p
Don't forget Weisses Fleisch. ;)

[G_Train]

Yeah, how could I forget :p .... weissessssss FLEISCH

[Rane14]

I am always amazed when people pull out 50 pound pr's in a workout, it shows that you have been working hard, good job, rock!

[rockhuddy]

I am always amazed when people pull out 50 pound pr's in a workout, it shows that you have been working hard, good job, rock!
Thanks. Plenty more where that came from. ;)

[rockhuddy]

Grip 3 rack lockouts: 135x5, 185x3, 225x2, 245x1, 275x1, 295- missed

Grip 3 pin presses: 275x1, 285x1

Grip 3 rack lockouts: 275x2, 275x2

Weighted dips: 5x6 with bw +45, +60, +70, +80, +80

Chest supported t-bar rows: 90 lbs x10, 125 lbs x7, 125 lbs x6, 135 lbs x6

Reverse flyes with mini bands: 4x8


Good stuff. We kept the pins at the same height (about 2 inches off of the chest) and switched from lockouts to full presses from a lift off, just to vary the movement. It's a hell of a lot easier when you have a negative, and you don't have to lift the bar starting on the pins. When we went back to the regular lockouts, I matched my best weight from the first time, but did an extra rep for both sets. It felt good.

For my dips, I really tried to go to full depth. Since my shoulder injury, my dips had turned into half-ROM mockeries. Sure I was using lots of weight, but it wasn't the same. Now I'm dropping the weight and working for that full stretch at the bottom.

Nothing special with the rows or flyes. I've got DE lower tomorrow. :)

[Lencho]

I'm a little confused. I get that the pin presses start from 2 inches off the chest. Where did you start the lockouts from?

EDIT: Nevermind. It just hit me. What you call lockouts, I call bottom position bench press. To me, lockouts are when you set the pins high and start about 6 inches from the finishing point of the press.

[rockhuddy]

I'm a little confused. I get that the pin presses start from 2 inches off the chest. Where did you start the lockouts from?
No, the lockouts started from the pins, 2 inches off the chest. The pin presses started from a full extension, but went down to that same 2 inch height.

So you've got the pins set, and then the hooks about 6 inches above that. When we switched, we lifted the bar off of the pins and onto the hooks, and then did what really amounts to 2 board presses for a couple sets. Like I said, it's a hell of a lot easier when you can lower the bar (pin presses), instead of starting from a dead stop on the pins (lockouts).

Edit: I'm sure others call these exercises different names, or even use the exact opposite names for the same thing. It might have been easier to say 2 board presses instead of pin presses... but whatever.

[Lencho]

Thanks for the explanation. If you were to workout alone, how long do you think each workout would take?

[rockhuddy]

Thanks for the explanation. If you were to workout alone, how long do you think each workout would take?
I don't know that it would make a difference. As it is, we take about an hour, but the only time we're ever waiting on each other is when one of us is psyching up for a big lift. Otherwise, we keep a pretty brisk rotation going for the main exercise, and then we pick our own accessory lifts. So usually after the first 1 or 2 exercises we're working on our own.

[rockhuddy]

Box squat: 8x2, 185 lbs + purple bands

Good mornings from pins: 4x6, 185 lbs

ghetto reverse hypers: 3x10 with bodyweight

GHRs: 2x10 with bodyweight

Ab pulldowns on lat tower: 4x8, 70 lbs


Wow. Using the bands for the box squats made a huge difference. Each band added about 20 lbs of resistance at the top, and really changed the feel of the exercise.

For the good mornings, I set the pins at about the level where I start my deadlift, so that the GMs mimic the beginning of a pull. We're doing some more deadlift-specific work to prep for the state fair meet, and I think this will help out a lot... it killed my glutes

We put a box under a GHR bench so we could mimic reverse hypers. Even with bodyweight only, that **** works. Hopefully we'll get a real reverse hyper in there by the end of the summer.

I'm tired as hell, and I have to go mow the lawn. :(

[Lencho]

For the good mornings, I set the pins at about the level where I start my deadlift, so that the GMs mimic the beginning of a pull. We're doing some more deadlift-specific work to prep for the state fair meet, and I think this will help out a lot... it killed my glutes


Just another great nugget of information to experiment with later. Thanks.

BTW, the whole region where I live is having to ration water due to drought, so I can only water my yard twice a week. Me and my neighbors sit around and bitch about it, but you can tell that deep down we really love it because we only have to mow about once every three weeks. :D

[Rane14]

Just another great nugget of information to experiment with later. Thanks.

BTW, the whole region where I live is having to ration water due to drought, so I can only water my yard twice a week. Me and my neighbors sit around and bitch about it, but you can tell that deep down we really love it because we only have to mow about once every three weeks. :D

haha, cutting once every 3 weeks would be kick ass.

[rockhuddy]

BTW, the whole region where I live is having to ration water due to drought, so I can only water my yard twice a week. Me and my neighbors sit around and bitch about it, but you can tell that deep down we really love it because we only have to mow about once every three weeks.
We had that a lot back when I lived in Colorado, so I know how that is. Of course, I don't give a **** whether the grass is green or not. I just don't want to mow. :D

[G_Train]

We had that a lot back when I lived in Colorado, so I know how that is. Of course, I don't give a **** whether the grass is green or not. I just don't want to mow. :D
Just make sure you eat a lot before ya do it and ya should be fine :p

How's the Rammstein treating ya??? Ya tried to bust out a heavy set with Mein Teil yet ??

[papi93]

We had that a lot back when I lived in Colorado, so I know how that is. Of course, I don't give a **** whether the grass is green or not. I just don't want to mow. :D

After that thunderstorm, last night, you will be cutting, again, very soon. At least you can get some sun while you cut the lawn.

[rockhuddy]

Just make sure you eat a lot before ya do it and ya should be fine :p

How's the Rammstein treating ya??? Ya tried to bust out a heavy set with Mein Teil yet ??
Haven't tried Mein Teil yet. I'll have to make a new cd first, after I get tired of the current one. I think Wollt Ihr Das Bett... is gonna be a good one too.


After that thunderstorm, last night, you will be cutting, again, very soon. At least you can get some sun while you cut the lawn.
:(

God knows I could use the sun though. It looks like I'll be taking my shirt off a lot more in the near future, so I might actually have to start paying to tan. :eek:

[papi93]

God knows I could use the sun though. It looks like I'll be taking my shirt off a lot more in the near future, so I might actually have to start paying to tan. :eek:

Make sure you go to a tanning place where they change the bulbs regularly. I would go to a place that specializes in tanning rather than at a gym or something similar. The beds are much better at the places that specialize in tanning. They will probably be able to help you pick out a safer tanning bed as well.

[rockhuddy]

Make sure you go to a tanning place where they change the bulbs regularly. I would go to a place that specializes in tanning rather than at a gym or something similar. The beds are much better at the places that specialize in tanning. They will probably be able to help you pick out a safer tanning bed as well.
Yeah, there's a place close by that looks pretty good. I might head over there tomorrow.

[papi93]

Yeah, there's a place close by that looks pretty good. I might head over there tomorrow.

You will notice that you skin will hold less water and you definition will appear to get better. Not advocating tanning, just making some observations from past experience. It also really cuts down on acne (a concern when you are younger and have high test levels). There is usually only women there so you can have some fun too.

[rockhuddy]

You will notice that you skin will hold less water and you definition will appear to get better. Not advocating tanning, just making some observations from past experience. It also really cuts down on acne (a concern when you are younger and have high test levels). There is usually only women there so you can have some fun too.
Yeah, by the end of last summer I had a pretty good tan and I remember it made a big difference.

I think I would feel like too big a pussy to talk to chicks at a tanning place, lol. That comes later. ;)

[papi93]

Yeah, by the end of last summer I had a pretty good tan and I remember it made a big difference.

I think I would feel like too big a pussy to talk to chicks at a tanning place, lol. That comes later. ;)

You work in sales, right? You gotta have some slick openers.
Beware of the old leather bag who tans 5 days a week (lol).

[rockhuddy]

You work in sales, right? You gotta have some slick openers.
Beware of the old leather bag who tans 5 days a week (lol).
Somehow, selling tractors and picking up chicks just aren't the same. :(

I don't like leather, so no worries there, at least. :)

[Rane14]

Somehow, selling tractors and picking up chicks just aren't the same. :(

I don't like leather, so no worries there, at least. :)

maybe some hot lady farmer will walk in one day ;)

[papi93]

maybe some hot lady farmer will walk in one day ;)

Maybe like that girl from the old Beverly Hillbillies show (Ellie May or something like that)?!

[Lencho]

Maybe like that girl from the old Beverly Hillbillies show (Ellie May or something like that)?!

Ahh yes, the lovely Donna Douglas. I remember the episode where the banker's assistant, Ms. Hathaway, first introduced Ellie May to the bra. She thought it was a double-barrell sling shot!

[rockhuddy]

maybe some hot lady farmer will walk in one day ;)
Wrong kind of tractor. ;)

Sometimes rich guys with hot trophy wives come in, though. They're a pleasure to work with, both because of the eye candy and because they tend to drop a lot of money. :D

[rockhuddy]

I'm Growing Hamstrings!!!!!

Might not sound that impressive, but I've been busting my ass on my legs for about a year now, and while I've got some quad growth, my hammies have always been non-existent, no matter what. But I swear to God, in the last 3 weeks, my hamstrings have grown to the point where they're actually starting to come out behind my legs. You can see them from the side. This is awesome. :D :D :D

[papi93]

Ahh yes, the lovely Donna Douglas. I remember the episode where the banker's assistant, Ms. Hathaway, first introduced Ellie May to the bra. She thought it was a double-barrell sling shot!

My girlfriend ties her shirt, in the front, like her. I finally talked her into wearing pig tails.

[Lencho]

I'm Growing Hamstrings!!!!!

I know this is a result of a combination of things you do in the gym, but if you had to attribute this phenomenon to one exercise, which one would it be?

[Lencho]

My girlfriend ties her shirt, in the front, like her. I finally talked her into wearing pig tails.

Didn't you say somewhere before that you're girlfriend is Latin? If so, we could get together a Latin version of the Beverly Hillbillies with my grandmother-in-law as Granny. She's 91 and ornery as hell. :D

[papi93]

Didn't you say somewhere before that you're girlfriend is Latin? If so, we could get together a Latin version of the Beverly Hillbillies with my grandmother-in-law as Granny. She's 91 and ornery as hell. :D

My girlfriend is Mexicana. She is from Mexico City. I guess my girlfriend will need to get a boob job though. That's alright because she wants one. As for me, I have no complaints with her pectoral development.

[rockhuddy]

I know this is a result of a combination of things you do in the gym, but if you had to attribute this phenomenon to one exercise, which one would it be?
Box squats. I also learned how to do GHRs correctly, and that's been helping a lot too.

[rockhuddy]

Grip 3 bench: 8x3, 165 lbs + doubled mini bands on each side, 1x3 185 lbs

Lying tricep extensions from floor: 5x7, 95 lbs

Face pulls: 5x7, 138 lbs

Alternating db hammer curls: 5x7 each arm, 35 lbs


Bench pressing was hard as hell today. Those bands are killer; we tested them out, and they add about 90 lbs at the top and 40 at the bottom. Even lifting as explosively as possible, the bar was moving slowly. When we took the bands off, though... holy ****, that sucker moved fast. :D

I decided to start doing some direct bicep work. I hadn't done a curl in about 4 or 5 months, so they felt strange, but very good. I think I'm going to add some kind of curl at the end of every upper body workout. Gonna get teh gunz hyooge. :rolleyes: :D

[papi93]

Are you using a barbell or ez-curl bar for your lying triceps extensions from the floor? Lowering to the forehead, nose, or chin? How are the elbows on the extensions (pain-free)?

[rockhuddy]

Are you using a barbell or ez-curl bar for your lying triceps extensions from the floor? Lowering to the forehead, nose, or chin? How are the elbows on the extensions (pain-free)?
I use a barbell with olympic plates, lowering to just behind/above the head. I let my elbows drift to wherever they naturally want to go, within reason, so they don't give me issues at all. My wrists don't always like em, but f*ck that. They can take it. :D

[Rane14]

I use a barbell with olympic plates, lowering to just behind/above the head. I let my elbows drift to wherever they naturally want to go, within reason, so they don't give me issues at all. My wrists don't always like em, but f*ck that. They can take it. :D

My elbows got so ****ed up from doing extensions, watch your wrists, rock.

[rockhuddy]

My elbows got so ****ed up from doing extensions, watch your wrists, rock.
Yeah, like I said, I let the elbows drift so they're fine. As for the wrists, they ache on a bunch of exercises. I use wrist wraps for real heavy stuff, but I'm used to it by now for most everything. 5 years of football has taught me the difference between 'hurt' and 'injured'. :D

[rockhuddy]

Trap bar deadlift: 135x5, 225x5, 255x3, 315x1, 365x1, 405x1, 425x1

Seated band leg curls: 5x10

Supported 1 legged squats: 4x7 each leg

Hanging knee raises: 4x10


From the beginning of the workout, my back felt ****ty. I worked through my sets on the deads anyway, but after that 425 it was really starting to hurt, bordering on injured, so I stopped. That 425 was getting pretty close to my max anyway; trap bar deads are a heck of a lot harder than regular deads due to the changed center of gravity. They're really more of a reverse squat than a deadlift.

For everything else, I picked exercises that wouldn't use my back much, and with higher reps. Those 1 leg squats, which I did supporting myself on a power rack, worked my quads very well. It's obviously just not my day, though, cause they started to hurt my knee on the last set. Lol. :(

Overall, I guess it was a decent workout. I got some good work in, and if not for the pain I would have been fairly happy. I can't have "lightweight, baby" workouts every time. I'll just have to hit it hard again on monday.

[Lencho]

Good work. Get some rest. I bet you're glad you got the yard mowing out of the way. :)

[Rane14]

Yeah, like I said, I let the elbows drift so they're fine. As for the wrists, they ache on a bunch of exercises. I use wrist wraps for real heavy stuff, but I'm used to it by now for most everything. 5 years of football has taught me the difference between 'hurt' and 'injured'. :D

ya hockey taught me that too and numerous injuries where I just did retarded ****. One time I took this jump on my bike and it was @ the end of a hill that I went down for at least 150 meters picking up speed. I had enough air to almost do a back flip but i stopped midway and my bike landed on the front tire and just through me off. I ended up breaking ym collar bone :(

[Rane14]

Good work. Get some rest. I bet you're glad you got the yard mowing out of the way. :)

I have to cut my grass today or tomorrow, total pain in the ass. oh well theres my cardio :D

[rockhuddy]

I have to cut my grass today or tomorrow, total pain in the ass. oh well theres my cardio :D
You call that cardio? Pfft. It's tanning at least, if you take your shirt off.

Speaking of which, I just spent 45 minutes out in the sun. If there's anything the ladies like more than rockhuddy, it's a lightly toasted rockhuddy. :D

My back feels better now. My knee still twinges every once in a while, but it's not too bad.

[pali012]

Y
Speaking of which, I just spent 45 minutes out in the sun. If there's anything the ladies like more than rockhuddy, it's a lightly toasted rockhuddy. :D


hahahah...


and be careful with that back

[cssprophet]

Hey man, way to go with... everything. :D Looking strong. *Subscribed*

[Rane14]

You call that cardio? Pfft. It's tanning at least, if you take your shirt off.

Speaking of which, I just spent 45 minutes out in the sun. If there's anything the ladies like more than rockhuddy, it's a lightly toasted rockhuddy. :D

My back feels better now. My knee still twinges every once in a while, but it's not too bad.

But when my grass takes 3 hours to cut, I count it :)

[papi93]

But when my grass takes 3 hours to cut, I count it :)

It's a riding lawn mower, though. JK.

[rockhuddy]

Grip 3 rack lockouts (from chest): 135x5, 185x5, 225x2, 245x1, 275x1, 295-missed, 295-missed

Grip 3 rack lockouts (3 inches up): 295x1, 305-missed

DB hammer grip tricep extensions: 5x6, 35 lbs

Medium grip pullups: 5x 10, 8, 6, 6, 6

Cable lateral raises: 4x6, 30 lbs

BB curlz for the girlz: 4x6, 75 lbs

Band reverse flyes: 3x 10


Great workout. We set the pins much lower than last week for the lockouts,, more or less at chest level, and then moved the pins back up to where we had them last week for the last 2 sets. It's amazing how much difference 3 inches can make; that PR felt great, and I got the 305 attempt started, so that was awesome too. Off the chest, I got both 295 attempts started as well; next time I'll get em. :D

Everything else went well; I was happy with the pullups, as I usually fail at 8 on the first set. I did more exercises and sets than usual, and had a pretty good pump/sweat going by the end. It felt good. :)

[rockhuddy]

Low box squats: 8x2, 195 lbs + purple bands

Speed pulls: 10x1, 315 lbs

GHRs: 4x10 with bodyweight

Pulldown abs: 5x8, 80 lbs

10 minutes of band traction (prehab)


Everything went well. I box squatted to about an inch and a half lower than usual today, and let me tell you that makes a huge difference. Especially with the bands.

I tweaked my back again toward the end of the speed pulls; not bad, but enough to notice and make me a bit concerned. Because of this, I included some band prehab at the end. For those unfamiliar with this, here is a great article on various prehab work with bands. The section on standing lower back traction is toward the top, but I included work for my shoulders and hips too.

http://www.t-nation.com/readTopic.do?id=1105903

*Band traction works very well. It really stretched out my back, and the rest of my body felt great afterwards too. If you have access to bands, I strongly recommend adding some of these exercises after every workout. I will definitely be doing so from now on.*

[W8isGR8]

It's amazing what a difference an inch of ROM can make on a lift.

[Lencho]

How much time in beween speed pulls on deads? Do you use an over/under grip for these? What are your thoughts on switching grips for each rep (right over/left under to left over/right under)?

[rockhuddy]

It's amazing what a difference an inch of ROM can make on a lift.
You got that right. Huge difference.


How much time in beween speed pulls on deads? Do you use an over/under grip for these? What are your thoughts on switching grips for each rep (right over/left under to left over/right under)?
I took about a minute and a half between sets, for both the box squats and speed pulls.

For all deads, I use a mixed grip and I never switch. I don't see how it can make much difference in terms of strength/muscle imbalance, and switching grips is so awkward for me that I see no point in doing so. If I switched grips, it would mean less weight and more discomfort, for little or no benefit. Sure I could get used to the opposite grip if I used it enough, but like I said, those sets would be less effective and I don't see much point in it anyway.

[Lencho]

I don't see much point in it anyway.

I didn't think there were any benefits from it, just wondering. Thanks.

[darklight79]

Took these this morning. Unfortunately, my mom refused to take a leg shot, so these will have to do.

Hey..... is there any chance you're related to Hola Bola? The facial similarities are unnerving. Good pics btw.

[rockhuddy]

Hey..... is there any chance you're related to Hola Bola? The facial similarities are unnerving. Good pics btw.
Lol. Not that I know of. Thanks. :D

I'll take this time to say too that I've been leaning out quite a bit. That + some tanning should make for some good updated pics within the next couple weeks. :)

[Lencho]

What weight do you use for box squats in relation to regular squats? I've never done them before, so I'm not sure how the two compare.

[rockhuddy]

What weight do you use for box squats in relation to regular squats? I've never done them before, so I'm not sure how the two compare.
It's hard to say. I haven't done free squats since I started WSB, so I really don't know right now. In the past, I think the most I ever got was 275x5, or about a 315 max. My last box squat max was 365, maybe up to 385 by now. So it's definitely higher, but it's hard to compare calculated and tested maxes accurately. Also, I don't know what my 'competition' squat would be right now, so... who knows.

Box squats are easier in that you can sit back without worrying about going too low or not knowing when you're at parallel. In theory, you could just fall back onto the box, but that's not going to happen with 400 lbs on your back. However, you do pause on the box, so that eliminates some of the stretch reflex you'd normally get from the negative part of the lift, which makes it harder. I'm not saying which I think is easier overall because I can't decide.

P.S. I've always hated squats. They are (and always have been) my least favorite exercise... by far. Box squats are at least different, and that makes them semi-enjoyable.

[Lencho]

That helps alot. Thanks.



I'll take this time to say too that I've been leaning out quite a bit. That + some tanning should make for some good updated pics within the next couple weeks. :)

You haven't really mentioned the ephedrine since you got it. Do you attribute any of the leaning out to that?

[rockhuddy]

You haven't really mentioned the ephedrine since you got it. Do you attribute any of the leaning out to that?
I'm sure it's doing something. Like everything else, though, it's hard to say how much. I've been spending a lot more time outside, just shooting hoops or whatever, but that means I'm not sitting on my ass as much as before. I think the ephedrine makes the biggest difference in my appetite. I don't notice the energy from it as much now, but I'm pretty sure it's making me a lot less hungry.

BTW, I bumped the dosage up, so now I'm taking the EC 4 times a day instead of 3, with the doses spread about 3 hours apart. Like I said, I don't notice it near as much now that I'm getting used to it. I'm planning to drop the caffeine on weekends to delay dependancy on it, but I'm staying on the ephidrine every day.

[Rane14]

I'm sure it's doing something. Like everything else, though, it's hard to say how much. I've been spending a lot more time outside, just shooting hoops or whatever, but that means I'm not sitting on my ass as much as before. I think the ephedrine makes the biggest difference in my appetite. I don't notice the energy from it as much now, but I'm pretty sure it's making me a lot less hungry.

BTW, I bumped the dosage up, so now I'm taking the EC 4 times a day instead of 3, with the doses spread about 3 hours apart. Like I said, I don't notice it near as much now that I'm getting used to it. I'm planning to drop the caffeine on weekends to delay dependancy on it, but I'm staying on the ephidrine every day.

So one of your supplements controls your craving sto eat more? How many cals are you taking in a day?

[rockhuddy]

So one of your supplements controls your craving sto eat more? How many cals are you taking in a day?
Roughly 3,000. Mostly I just eat small amounts whenever I'm hungry, which ends up being about every hour or so. I've never really had problems with overeating, so it's not like the ephedrine reduces cravings exactly. It just makes me less hungry.

[rockhuddy]

Grip 3 bench press: 7x3, 165 lbs + doubled mini bands, 1x3, 205 lbs

Rack lockouts (12 inches up) with chains: 135(195)x5, 185(245)x5, 225(285)x5, 275(320)x1

One arm db rows: 5x7, 80 lbs

Band bicep curls: 3x10

10 minutes of band traction

Sweet Jesus, this was more like an ME day than a DE day. Those bands are killer on the bench; I don't think 165 felt heavier when I was in 8th grade, lol. That set without bands at 205 was laughably easy, though.

The high lockouts killed my triceps. We added 5 15 lb chains per side, for a total of 120 lbs in chains. At lockout, the chains were a little more than halfway off of the ground, so that 275 lockout was really about 300 at the pins and 320 at the top. That one was f*cking heavy. :)

That band traction still feels awesome. I swear, I'm going to buy a pair of bands next year and set them up in my apartment so I can do that for like an hour every day. I really can't say enough about it. It's orgasmic. :D

[ossizen]

Good going, Rock.

Orgasmic, you say? LOL

[rockhuddy]

Good going, Rock.

Orgasmic, you say? LOL
Thanks.

And let's just say thank God I did it at the end instead of the beginning, because I had to clean up a bit.

Err... uh...

:D

[ossizen]

*snicker* More than I needed to know... :rolleyes: LOL

[rockhuddy]

Trap bar deadlift: 225x5, 315x3, 365x1, 405x1, 455x1, 475-missed, 465-missed

Trap bar deadlifts on a 45 plate: 435-missed, 405-missed

Single leg split squats: 4x6, 30 lb dbs

Hyperextensions: 3x8, bodyweight + 35 lbs

Band traction


Another 'LIGHTWEIGHT, BABY!!' workout. :D I PRd by 30 lbs on the trap bar deads, which was awesome. After I missed the 465 attempt, I grabbed the upper handles and pulled it easily, so even though I couldn't get it off of the floor, I still got it up, which was nice. We stood on a 45 and tried to do a couple lighter singles, but missed even the light attempts, lol. That extra 1.5 inches makes a big difference, plus we were getting pretty tired.

This was the first time I've done the split squats. Those things are murder; along with snatches or clean and presses, they are the one of the hardest exercise I know. I was dizzy after my first set of 6 (each leg), and I only used 30s. They destroyed my quads, and brought my glutes and hamstrings along for the ride. Fun.

I'm starting to feel a bit worn down, what with all the band work and heavy lifting, so next week is going to be a lighter, deloading week. Even though I'm still setting PRs, it's time for a break. I'll probably still be sore on monday. :D

[ossizen]

Great workout, Rock. :)

[rockhuddy]

Great workout, Rock. :)
Thanks.

I think lots of people shortchange themselves on their training because they're afraid to miss a lift. ****, I missed 4 attempts in a row today, and it was one of the best workouts I've ever had. Even if you fail on a lift, you still applied max effort at your sticking point, and I don't see how that can be bad at all. I wish more people realized that.

[ossizen]

Quite so. As often as I have been missing lifts on my squats lately, I still have done very well considering how weak I was a few months ago.

[Rane14]

good PR on the Trap Bar Deadlift, rock.

[rockhuddy]

DB bench on swiss ball: 1x20, 45 lbs, 1x15, 50 lbs, 1x15, 55 lbs

Low cable row: 4x12, 170 lbs

15 minutes of band stretching

Very light day. Got some reps, got a pump, and that was it. I'm not going to lift again until Thursday, which will be a speed day, heavier than today but still not too intensive. Same thing on Friday. Then, next week I'll go back to hittin the big weights. :cool:

In the meantime, I'll be eating like a horse. I weighed myself today, and I'm at a lean, mean, 215. We'll see if I can eat enough brats and burgers in the next couple days to get back up to 220. :D

[ossizen]

Cool, a quickie workout today, eh? :)

I hope to break this plateau of mine this week (getting past 160lbs) and I'll be squating 175 today. :D

[papi93]

Trap bar deadlift: 225x5, 315x3, 365x1, 405x1, 455x1, 475-missed, 465-missed

Trap bar deadlifts on a 45 plate: 435-missed, 405-missed

Single leg split squats: 4x6, 30 lb dbs

Hyperextensions: 3x8, bodyweight + 35 lbs

Band traction

This was the first time I've done the split squats. Those things are murder; along with snatches or clean and presses, they are the one of the hardest exercise I know. I was dizzy after my first set of 6 (each leg), and I only used 30s. They destroyed my quads, and brought my glutes and hamstrings along for the ride. Fun.
:D

Unilateral leg work is brutal. When I first incorporated them into my routine, I was dizzy and my girlfriend said that I looked like I was going to be sick.

Does your workout partner have any suggestions on rigging something for reverse hypers?

[rockhuddy]

Unilateral leg work is brutal. When I first incorporated them into my routine, I was dizzy and my girlfriend said that I looked like I was going to be sick.

Does your workout partner have any suggestions on rigging something for reverse hypers?
Lol. I'm going to do those more often anyway; I think they'll really work well.

We ghetto rig a reverse hyper by propping up the front of one of our glute ham raise. We use 6 inch boxes, so that our legs have room to swing without hitting the floor. Our GHRs look something like this one, so when it's all set up your stomach is on the pads and your hands are holding somewhere onto the toe plate apparatus (we have handles on ours).
http://www.waitesfitness.com/gym_equipment_web/Glute_Ham-web.jpg

Unfortunately, adding resistance is hard, but that's not a problem for me. :o You could use bands, but that's about it.

[Rane14]

hey rock, hope your having fun during this recovery/light week.

[papi93]

Lol. I'm going to do those more often anyway; I think they'll really work well.

We ghetto rig a reverse hyper by propping up the front of one of our glute ham raise. We use 6 inch boxes, so that our legs have room to swing without hitting the floor. Our GHRs look something like this one, so when it's all set up your stomach is on the pads and your hands are holding somewhere onto the toe plate apparatus (we have handles on ours).
http://www.waitesfitness.com/gym_equipment_web/Glute_Ham-web.jpg

Unfortunately, adding resistance is hard, but that's not a problem for me. :o You could use bands, but that's about it.

The resistance is difficult part. It is very similar to not having a dip belt, I guess, a real pain in the ass. You are going to miss that gym when you go back to school, aren't you?

[rockhuddy]

The resistance is difficult part. It is very similar to not having a dip belt, I guess, a real pain in the ass. You are going to miss that gym when you go back to school, aren't you?
Well, I'll miss the atmosphere, but Whitewater's weight room is really nice. They have 2 actual reverse hypers (which I'd never used :(), 7 power racks, 7 oly lifting platforms, and a bunch of other less important but still useful stuff too. So I'll have more stuff, but I'll have to share it with a lot more people, including sports teams. And I'll have to buy my own bands, but that's not too big a deal. Going back to regular music is going to suck too... but other than those few things, it'll be alright. I guess.

[rockhuddy]

Grip 3 bench: 7x3, 165 + doubled mini bands; 225x1

Hammer chins: 4x 10, 10, 8, 7

Band reverse flyes: 4x10


Still a lighter day, but that bench was pretty heavy. 225 felt like a joke, though. I was very happy with the hammer chins; a couple months ago I would fail around 6 on my first set, so getting 10 for 2 sets is awesome. Although I'm sure it's only partly due to strength gains, because I weigh about 10 lbs less than I did a couple months ago. Regardless, they made me happy. :D

[rockhuddy]

Warmup: one arm bb snatches: 3x5 each arm, 65 lbs
one arm bb clean and presses: 3x5 each arm, 65 lbs
one arm one leg bb snatches: 1x3 each arm, 65 lbs

Box squats: 8x2, 185 lbs + purple bands

Speed pulls: 8x1, 325 lbs


Today I learned how to push my knees out when I squat. I've been working on it for a while now, but it finally clicked, much like the bar placement did weeks ago. I would now say that my form on box squats is pretty damn good. We'll see if I can keep it that way when I go up in weight.

Oh, and my warmup today was hella fun. Those one arm bb snatches are the ****; maybe my new favorite exercise, and far better than the lame version with a db. :D That was almost the perfect warmup for me. It was full body, I broke a good sweat, and felt ready to lift without getting too fatigued. Besides that it worked on my balance and coordination. I'll probably do more of that from now on. :cool:

Next week is back to normal. That means heavy weights.

[Lencho]

Next week is back to normal. That means heavy weights.

Amen.

[papi93]

Warmup: one arm bb snatches: 3x5 each arm, 65 lbs
one arm bb clean and presses: 3x5 each arm, 65 lbs
one arm one leg bb snatches: 1x3 each arm, 65 lbs


I've done the 1-arm bb snatches and clean and presses, in the past. Could you explain the 1-arm, 1-leg bb snatch or link me? Is the barbell in the contralateral or ipsilateral hand?

[Rane14]

Amen.

ditto, the heavy weights are yours next week, rock!

[rockhuddy]

I've done the 1-arm bb snatches and clean and presses, in the past. Could you explain the 1-arm, 1-leg bb snatch or link me? Is the barbell in the contralateral or ipsilateral hand?
I don't know if there's a link anywhere. I basically was just having fun with the bar and started doing them. For those, I used opposite arm, opposite leg. The most innovative of all of them were the one arm C&Ps. It's near impossible to catch the bar conventionally with one hand, at least for me, so I turned my body to catch on the opposite shoulder. So to describe the best I can, if I was doing it right handed...

Face the bar, off center to the left. Right hand in overhand grip on middle knurling, left hand in overhand grip underneath and supporting the right hand. Clean primarily with the right hand, supporting with the left, leaving your feet. Twist the body to the right, but keep the bar on the same plane. When you catch, it should be on two points: the left shoulder (on the trap so it doesn't hurt) and the right hand. At this point the left hand will be on top of the right, again just for support. So at this point you're facing one way, with the bar perpindicular and held on the left shoulder and right hand, which will be across the chest. Dip your knees, and press, twisting the body back to the front so that at lockout both you and the bar are facing the same direction in which you started.

It sounds kind of complicated, but it's really not too bad. It was really fun to play around with and find something that worked, because it's almost impossible to do without the body twist. I should note that it's not just torso rotation, but rotation of the entire body. When you rotate right to catch the bar on your left shoulder, the feet and shoulders both turn, not just the torso. I just used a bar and 10 lb bumper plates, but it feels awesome to perform an explosive movement that finishes with a bar above your head in one hand. It probably looks pretty cool too.

To quote Mariusz: "Next time, you try it."




Edit: Wow, I got pretty worked up there. I wasn't planning on writing an essay. Oh well. :D :D

[papi93]

Thanks for taking the time to reponse to my question. I must spread more rep before giving it to you again. I saw that you signed up at AR, last night. How did you like the site?

[rockhuddy]

Thanks for taking the time to reponse to my question. I must spread more rep before giving it to you again. I saw that you signed up at AR, last night. How did you like the site?
It looks pretty cool. I think I'm up to maybe 4 posts... I kind of lurked for a while last night. It was funny, at one point I wanted so badly to just start throwing sarcasm around, adding in the rolleyes smiley, etc. because NO ONE WAS DOING IT!! Lol. But I think it'll be a good place to hang out at when things are slow here.

[papi93]

It looks pretty cool. I think I'm up to maybe 4 posts... I kind of lurked for a while last night. It was funny, at one point I wanted so badly to just start throwing sarcasm around, adding in the rolleyes smiley, etc. because NO ONE WAS DOING IT!! Lol. But I think it'll be a good place to hang out at when things are slow here.

It's a perfect fit for me because I am a very serious person and I hate it when the kids here try to flame you for sound advice. If you work hard, over there, they recognize it. Here, they don't. You can be here for 1 day and earned more rep than a solid member who has been here for years. It usually comes from a pointless forum as well.

[Lencho]

I saw that you signed up at AR, last night. How did you like the site?

What is AR?

[W8isGR8]

The resistance is difficult part. It is very similar to not having a dip belt, I guess, a real pain in the ass. You are going to miss that gym when you go back to school, aren't you?
Hold a DB between your ankles you pussies

[papi93]

What is AR?

Anabolic-review. It was the first board that I signed up for. I used to post a lot in their workout section and got voted in, by the other members, as a Vet. There is virtually no flaming in the workout forum. You don't have all of those e-lifters there, criticizing your advice. The only gym action they see is German Volume Training for chest and biceps. Then they finish it off with 100 crunches and 5 minutes of vertical broomstick twists. Rant over.

I'm only on this site because work decided to block AR. I go there at night, though.

[Lencho]

Thanks. I'll have to check it out.

[W8isGR8]

Anabolic-review. It was the first board that I signed up for. I used to post a lot in their workout section and got voted in, by the other members, as a Vet. There is virtually no flaming in the workout forum. You don't have all of those e-lifters there, criticizing your advice. The only gym action they see is German Volume Training for chest and biceps. Then they finish it off with 100 crunches and 5 minutes of vertical broomstick twists. Rant over.

I'm only on this site because work decided to block AR. I go there at night, though.
PM me the link

[rockhuddy]

http:// forums.steroid.com/index.php

Without the space

[W8isGR8]

http:// forums.steroid.com/index.php

Without the space
Ahhhhhh. No wonder www. anabolic-review didn't take me anywhere:D

[papi93]

http:// forums.steroid.com/index.php

Without the space

The Rock is quick as a cat.

[rockhuddy]

Ahhhhhh. No wonder www. anabolic-review didn't take me anywhere:D
Lol. I had the same problem. I googled it, and even then it's like 2/3 of the way down.

[papi93]

Ahhhhhh. No wonder www. anabolic-review didn't take me anywhere:D

I always put anabolic-review because when people see steroid.com, you know. Your efforts will not go unnoticed there. People are genuinely appreciative for the help. Not like the zits, here, who flame what they don't want to hear.

[rockhuddy]

Grip 3 floor press: 135x5, 185x3, 225x1, 245x1, 265-missed, 255-missed, 245x1

Chest supported t-bar rows: 2x8, 90 lbs; 2x8, 100 lbs

Cable lateral raises: 3x8, 25 lbs
-Supersetted with
Alternating DB hammer curls: 3x8, 30 lbs


Good workout. Handling heavy weights felt a little strange after the layoff, but I still PRd on the floor presses. This was my first time seriously doing them, so my numbers were a little low. I'll be doing them next week too, though, so I'm expecting a good jump in strength as I learn the movement.

I pulled to my upper chest/neck with the rows, so I stayed very low on the chest pad. These were actually pretty hard by the 4th set.

I haven't supersetted anything for probably 6 months, so I did it just for fun at the end. Those lateral raises and curls are not really a priority anyway, so using big weights is not important for now. Time enough for that when (or if) I go back to a more traditional bodybuilding routine.

[Lencho]

Never done floor presses before. Do you think pin presses done with the same range of motion as floor presses are just as good? What makes the floor press worth doing?

Also, back to box squats for a second. I did these for the first time yesterday. I got an idea on form from this link - http://www.joeskopec.com/assist.html - scroll down to "Max Effort Box Squat." They felt good, but I found myself leaning too far forward on the way up. What are some things you do to keep this from happening?

How is it going with the kids? Are they still coming in everyday with the same eagerness they had in the beginning?

[W8isGR8]

Are you actually lying on the floor when you do a floor press?

How the hell do you get the barbell in position?

[papi93]

Are you actually lying on the floor when you do a floor press?

How the hell do you get the barbell in position?

Go to Barbell Floor Presses: http://www.t-nation.com/readTopic.do?id=459799

[rockhuddy]

1. Never done floor presses before. Do you think pin presses done with the same range of motion as floor presses are just as good? What makes the floor press worth doing?

2. Also, back to box squats for a second. I did these for the first time yesterday. I got an idea on form from this link - http://www.joeskopec.com/assist.html - scroll down to "Max Effort Box Squat." They felt good, but I found myself leaning too far forward on the way up. What are some things you do to keep this from happening?

3. How is it going with the kids? Are they still coming in everyday with the same eagerness they had in the beginning?
The advantage of floor presses is that you're handling the load the entire time. With pin presses, the movement may look similar but you're transferring the weight to the rack for part of the lift. Not the biggest difference, but enough to make one different (not better) than the other. For me, the floor presses somehow feel more natural, possibly because there are no boards, pins, etc. to mess with. But I guess I like em both about the same.

2. Glad to see you box squatting. That guy in the vid is moving big weight, but his form isn't really that good; you shouldn't be rocking like that on the box. I think this is a really good description of how to box squat:

http://www.t-nation.com/findArticle.do?article=body_120squat

As for leaning forward, I've got an article on that too. :)

http://www.elitefts.com/documents/falling_forward.htm


The reason for so many good mornings is twofold. First we've found this type of movement to be the absolute best for the development of the squat and deadlift. Second, remember the cardinal sin of falling over? Well that's exactly what happens with a good morning. If your good morning is strong enough you'll be able to keep the arch and not fall forward. If you do begin to fall forward you'll be able to arch the bar back into position without even thinking about it. You'll have the strength and it'll be automatic. We've found a minimum good morning of 60% of your max squat to be a very important element of squatting big.

3. Yeah, the kids are doing well. We still have to coach them up when we box squat, but they can do most of the simpler lifts pretty well on their own now. However, there are a few kids who I honestly want to punch in the face, which is bad because they'd probably die, lol. There's one guy who doesn't do ****, and he just kind of jokes around in the weight room, but he's not really funny. It's more of a 'I'm a jagoff, watch me act like a tool' thing than an 'I'm popular and outgoing, watch me make everyone laugh' kind of thing. And then there's a black kid who just mouths off all the time and distracts everyone else. Of course he's got a sidekick, and the sad thing is that they're both pretty good athletes. In fact, the one kid's a stud physically. Too bad they've got the mental maturity of a 5 year old. :(

But it's going well overall. Lots of really good, hard-working kids who are going to be great football players (or at least strong ones) in a couple years. :)

[rockhuddy]

Go to Barbell Floor Presses: http://www.t-nation.com/readTopic.do?id=459799
Yup. Just like that, with the hooks set at a proper height for racking/unracking the bar.

[Lencho]

In fact, the one kid's a stud physically. Too bad they've got the mental maturity of a 5 year old. :(


I said that about 500 times during my short high school coaching career.

Thank for the articles. Now that I think about it, the rocking back probably had something to do with the leaning forward. Damn I'm slow sometimes. :D

[rockhuddy]

I said that about 500 times during my short high school coaching career.

Thank for the articles. Now that I think about it, the rocking back probably had something to do with the leaning forward. Damn I'm slow sometimes. :D
;)

[W8isGR8]

"When you're on the box it's important to have the shins perpendicular to the floor or better yet, past perpendicular"





How, sombody needs to post a pic, because the physics is impossible.

[rockhuddy]

"When you're on the box it's important to have the shins perpendicular to the floor or better yet, past perpendicular"





How, sombody needs to post a pic, because the physics is impossible.
Instead of having your knees out past your toes, it's the opposite. The shins would be vertical directly over the heels, or the knees would be behind the heels for past perpindicular. The goal is to sit back, so ideally when you're on the box your knees shouldn't be forward at all. If they are, it means you sat down instead of back.

Edit: To do this you need to have a wider stance. Here's a pic, pretty exaggerated, but you get the idea.
http://www.t-nation.com/forum_images/521654.1100248512992.DSCF0019.JPG

[W8isGR8]

Instead of having your knees out past your toes, it's the opposite. The shins would be vertical directly over the heels, or the knees would be behind the heels for past perpindicular. The goal is to sit back, so ideally when you're on the box your knees shouldn't be forward at all. If they are, it means you sat down instead of back.

Edit: To do this you need to have a wider stance. Here's a pic, pretty exaggerated, but you get the idea.
http://www.t-nation.com/forum_images/521654.1100248512992.DSCF0019.JPG
ahhh, I see.

Guess you need the wide stance.

[rockhuddy]

Ooh! I got a couple ratings. Thanks. :cool:

Edit: I guess I'll add mine too. :)

[W8isGR8]

Ooh! I got a couple ratings. Thanks. :cool:

Edit: I guess I'll add mine too. :)
1 star

[rockhuddy]

1 star
Party pooper. :(

[W8isGR8]

Party pooper. :(
*points and laughs at rockhuddy's stupid journal*

[rockhuddy]

*points and laughs at rockhuddy's stupid journal*
*Goes and pouts in the corner*

[rockhuddy]

Box squats: 8x2, 165 lbs + purple bands

Speed pulls: 12x1, 335 lbs

GHRs: 4x8

Hanging leg raises: 3x8


Good day. I went back down in weight on the box squats, and I had that bar flying. Those really feel a lot better since I started widening my stance a bit more and really pushing my knees out. For the first time, squatting is actually enjoyable.

I went up in weight for the deads, but still felt very strong. My bar speed slowed down on the last few sets, but I still had it moving pretty well for the first 8 or 9 pulls. I tried to think less about form on these; I've been getting too caught up in thinking 'bar close, lean back, hip drive', etc. etc. Today, I just picked the bar up, and it felt a lot more comfortable.

My hamstrings are going to be sore tomorrow. :)

[papi93]

Ooh! I got a couple ratings. Thanks. :cool:

Edit: I guess I'll add mine too. :)

I gave you a rating the same RVD gets for his frog splash.

[rockhuddy]

I gave you a rating the same RVD gets for his frog splash.
Lol. Thanks. I'm not a big wrestling fan, but I did watch Raw last night with some friends. It can be entertaining at times. I like Degeneration X a lot. :cool:

Someone gave me 1 star. :(

[papi93]

Lol. Thanks. I'm not a big wrestling fan, but I did watch Raw last night with some friends. It can be entertaining at times. I like Degeneration X a lot. :cool:

Someone gave me 1 star. :(

We've got two words for that person who gave you one star...

[rockhuddy]

We've got two words for that person who gave you one star...
:D :D :D

[rockhuddy]

Grip 3 bench: 8x3, 165 lbs

Wide grip pullups: 3x10, 8, 7

Wide grip BTN pulldowns: 2x8, 110 lbs

Dips: 4x10 with bodyweight

DB hammer curls 3x8, 30 lbs

Band traction


Wow. We're done with the circa max phase, and doing that benching without the bands was amazing. That bar flew, and after 8 sets I still felt fresh. Time to up the weight next time. :D

I'm improving in my pullups too; 10 wide grip pullups is a new record for me... maybe I should have put it in red. I went to the BTN pulldowns with no shoulder pain at all. Previously, BTN anything would have hurt pretty bad, so I was very happy with that too. I think squatting low bar, along with everything else, has helped a ton with my shoulder flexibility. People whine and bitch about shoulder problems from doing things powerlifting style, but mine have gotten so much better. From now on I'm laughing at those people.

In all liklihood I'll be box squatting tomorrow for max effort. Should be fun.

[ossizen]

Good job with your bench. :)

Good luck with your box squats. I'm still tickled pink about my own squats. :D

[rockhuddy]

Low box squats: 135x5, 185x3, 225x1, 275x1, 315x1, 335- missed, 295x1

Good mornings: 4x8, 135

Stiff leg band pull throughs: 3x8

Supported one leg squats: 6 each leg


The box squats were very low, about 4.5 inches below parallel. I've been squatting on a 14 inch box, and we used a 10 inch box today. Big difference. I was very happy with the PR.

Everything else went well. I took my shirt off after squatting and for the GMs the bar kept sliding down my back, even with chalk on both. It was funny, I'd rack the bar and the front would still have chalk on it, but the part that was against my back would be completely clean. Maybe you had to be there.

I've decided that any lift that ends with chalk on my back is a good lift. Makes you feel pretty badass. :D

[papi93]

Your supported one-leg squats went ok? You had a problem with your knee on those before, didn't you?

[rockhuddy]

Your supported one-leg squats went ok? You had a problem with your knee on those before, didn't you?
Yeah. They still twinged a bit, which is why I only did one set. Maybe I'm just not made to do those. :( Whatever.

[papi93]

Yeah. They still twinged a bit, which is why I only did one set. Maybe I'm just not made to do those. :( Whatever.

Have you tried Bulgarian Squats (single-leg squats with the back foot elevated on a bench)? One of my favorite unilateral exercises.

[rockhuddy]

Have you tried Bulgarian Squats (single-leg squats with the back foot elevated on a bench)? One of my favorite unilateral exercises.
Yup. They're hard as f*ck, but I like them a lot. I was actually considering doing them today, but I decided against it after the box squats and GMs. I was already plenty tired, lol.

[W8isGR8]

Nice PR

[papi93]

Rock and W8, I posted a thread on full range squats. Can you guys take a look at it, please?

[PoW]

Nice box squats rock

[Rane14]

nice box squat PR, rock!

[rockhuddy]

Thanks x3.

My hamstrings are killing me today. I mean, there's sore and then there's this. It hurts to stand, it hurts to walk, I tried stretching them out and they hurt like hell. But at least it hurts good. :D

[rockhuddy]

Grip 3 floor press: 135x5, 185x3, 225x3, 245x1, 275x1, 295-missed, 285-missed, 225x5

Look for coach's keys: 10 minutes in the blistering sun (counts as GPP)

Hammer chins: 2x 10, 8

Band face pulls: 2x10


Set a 30 lb PR on the floor presses, and 285 was very close. My spotter gave me a tiny little tap to get it started, but that's it. A miss is still a miss, though. :( Those are fun; I like em. :)

The head football coach lost his key on the practice field (high school has a camp this week), so we went out and looked for them. It is f*cking hot outside. After that, I just finished up a few things and got out of there.

Oh, and I broke myself doing my cleans/snatches warmup. Pulled my lower left lat. It's not bad, just enough to hinder any back work. Should be fine for lower tomorrow. My hamstrings are still sore too, but they should be ok by tomorrow too.

[Lencho]

Sorry about the lat pull (no pun intended). How hot is it there?

[rockhuddy]

101 degrees right now. It's hot. :(

[W8isGR8]

101 degrees right now. It's hot. :(
Humid?

[Lencho]

101 is hot. We hit 104 yesterday, and are supposed to hit 106 tomorrow. It makes me not want to even walk to my car to go to lunch.

What does your warmup consist of for snatches/cleans? Did you actually injure it performing the movement? The reason I ask is because most injuries I've had in the weightroom were the result of something other than the actual lift, for example leaning over to grab a dumbbell for incline bench and pulling something in my back.

[rockhuddy]

Humid?
I don't know or care, lol. It's to the point where it's so f*ckin hot it doesn't matter.

But yeah, it is. We had a pretty good amount of rain last week, and it's always fairly humid this close to the lakes.

:(

[rockhuddy]

101 is hot. We hit 104 yesterday, and are supposed to hit 106 tomorrow. It makes me not want to even walk to my car to go to lunch.

What does your warmup consist of for snatches/cleans? Did you actually injure it performing the movement? The reason I ask is because most injuries I've had in the weightroom were the result of something other than the actual lift, for example leaning over to grab a dumbbell for incline bench and pulling something in my back.
I do maybe 10 total one arm bb snatches and 10 total one arm bb clean and presses, as described here.

http://forum.bodybuilding.com/showpost.php?p=10643592&postcount=170

And yeah, it was on one of the first snatches (left arm, I think) that it happened. Not a big deal, it's just kind of a pain in the ass.

[ossizen]

It's 96 with a heat index of 105 in KC. YUCK!

[papi93]

I don't know or care, lol. It's to the point where it's so f*ckin hot it doesn't matter.

But yeah, it is. We had a pretty good amount of rain last week, and it's always fairly humid this close to the lakes.

:(

Wisconsin = humidity.

I went to Lake Michigan on Saturday and Sunday. There wasn't much of a breeze on shore so I spent most of the time in the water. That lake isn't very warm so it helped keep the body temp down.

[rockhuddy]

Wisconsin = humidity.

I went to Lake Michigan on Saturday and Sunday. There wasn't much of a breeze on shore so I spent most of the time in the water. That lake isn't very warm so it helped keep the body temp down.
Looks like it might rain. If it does and it's still this hot tomorrow, it's going to be absolutely miserable.

[papi93]

Looks like it might rain. If it does and it's still this hot tomorrow, it's going to be absolutely miserable.

We've got a severe storm warning for Waukesha but it is still sunny, so far. I just hope the storm doesn't interfere with my workout after work. So far, I haven't been in a gym when the power has went out from a storm. I'm like the mailman when it comes to working out.

[rockhuddy]

Box squats: 8x2, 185 lbs + purple bands

Romanian deadlifts: 4x8, 145 lbs

Knee raises from the dip bars: 4x10


My groin is/was very tight today, which made the box squats uncomfortable. At least my back is feeling better. This was the last week of bands on the squats.

I did the knee raises from the top of a dip position. I like this because it requires lots of stabilization to keep yourself upright and from swinging as you do the raises. Kind of like two birds with one stone. 5 stars for this one. :)

[papi93]

How deep do you get on your Romanian Deadlifts?

[rockhuddy]

How deep do you get on your Romanian Deadlifts?
I go down to just below the knees. My hamstring flexibility is bad, so I have to bend my knees a bit to get there.

[papi93]

I go down to just below the knees. My hamstring flexibility is bad, so I have to bend my knees a bit to get there.

My hamstring flexibility isn't good either. I don't feel so bad now. Woman are usually very good at getting ROM on this exercise.

[LSU1]

good lookin log bro. very impressive on the box squats and the floor press.

[rockhuddy]

good lookin log bro. very impressive on the box squats and the floor press.
Thanks for stopping in. :)

I'll be maxing on deads again this Friday. The meet is on August 12, so I've only got a few weeks left. I'll probably decide what my opener will be based off of how I do on Friday.

[W8isGR8]

Thanks for stopping in. :)

I'll be maxing on deads again this Friday. The meet is on August 12, so I've only got a few weeks left. I'll probably decide what my opener will be based off of how I do on Friday.
That's cool, I didn't realize you were preparing for a meet.

[rockhuddy]

That's cool, I didn't realize you were preparing for a meet.
Yeah. It's a deadlift/bench press competition at the WI state fair, but I'm only going to be deadlifting. It'll be a fairly small event, there'll probably only be 20 or 30 lifters there total, so I might win the 18-19 220 lb class automatically, lol. But it should be fun.

This is the federation that's sponsoring it. To get the WI state record for my class, I'll have to pull 585. No sweat, huh? :D

"2002 Brendon Luedtke - teenage men 18-19/220 - 585"

http://www.sonlightpower.com/index.htm

[W8isGR8]

Yeah. It's a deadlift/bench press competition at the WI state fair, but I'm only going to be deadlifting. It'll be a fairly small event, there'll probably only be 20 or 30 lifters there total, so I might win the 18-19 220 lb class automatically, lol. But it should be fun.

This is the federation that's sponsoring it. To get the WI state record for my class, I'll have to pull 585. No sweat, huh? :D

"2002 Brendon Luedtke - teenage men 18-19/220 - 585"

http://www.sonlightpower.com/index.htm
Hope you do good, otherwise you'll have to re-name this "rockhuddy's powersucking log"

[rockhuddy]

Hope you do good, otherwise you'll have to re-name this "rockhuddy's powersucking log"
lol

[rockhuddy]

Grip 3 bench press: 4x8, 185 lbs; 1x15, 135 lbs

Wide grip BTN pulldowns: 4x10, 90 lbs

Dips: 1x10 with bodyweight

15 minutes of band traction


I'll call today an RE day (repeated effort), but it was hardly that. There was a HUGE storm last night that woke me up and kept me awake for about an hour, and I must have slept wrong when I did fall back asleep because my back is really tight. Anyway, I decided to just do a few sets of bench and some pulldowns to get a bit of blood flowing. I spent a lot of time stretching out my back, and it feels better, but still not great. But God willing, I'll be fresh and ready to hit it hard tomorrow.

[W8isGR8]

pussy

[rockhuddy]

pussy
x2

[rockhuddy]

Deadlift: 135x5, 225x2, 315x1, 405x1, 455x1, 465-missed

GHRs: 100 reps with bodyweight


New deadlift PR! Now some of you may be thinking, "Didn't rockhuddy pull 475 not long ago?" The answer is yes, I did, however that was in a borrowed suit. I apologize for not mentioning that earlier. So 475 is my max with gear, and 455 is my new raw max. I was a bit disappointed with it, I was hoping to hit at least 475, but whatever. Everything felt good, I just didn't pull the weight I wanted to pull.

As a side note, I used ammonia caps for the 455 and 465 attempts. Those things are awesome; crush that bad boy, snort it, and go! It's basically like a big adrenaline dump. It clears your mind, heightens your senses, and jacks you up. I'd smelled one from a distance before, but never actually took a full sniff from a fresh one until today. It felt like they improved my performance, but I guess it's possible that they had something to do with my somewhat disappointing lifts, simply because I've never used them before. We'll see.

It took me 8 sets to get to 100 GHRs. I did 20, 15, 15, and then sets of 10 until I got there. It was kind of fun. Good workout, all things considered. :)

[W8isGR8]

455 is awesome, and 100 GHR's is no joke

[Lencho]

New deadlift PR! Now some of you may be thinking, "Didn't rockhuddy pull 475 not long ago?"

Wow! Strong as **** and a mind reader to boot! :D

Good job on the PR.

[sgtrobo]

that's a lot of GHRs bro, nice.

455 is nice too. *thumbs up* I'ma catch you by August 6th. ;)

[rockhuddy]

that's a lot of GHRs bro, nice.

455 is nice too. *thumbs up* I'ma catch you by August 6th. ;)
Thanks... and bring it. :cool:

[Rane14]

way to kick ass on the Deadlift PR, Rock. I am sure you'll get 475 after some more solid work that you continue to do.

[sgtrobo]

Thanks... and bring it. :cool:

no problemo! Make sure you hit 475 by then too! ;)

great stuff, keep pulling like a gorilla

EDIT - congrats on your 5-star thread rating.

you're welcome. ;)

[fast37]

F'n rad PR on deads... I love that ****!

[rockhuddy]

no problemo! Make sure you hit 475 by then too! ;)

great stuff, keep pulling like a gorilla

EDIT - congrats on your 5-star thread rating.

you're welcome. ;)
:cool:

[LSU1]

hey rock thanks for the help again. great pull, 455 is an awesome lift. Good luck in the meet. Question though, are you allowed to use a suit or any of that stuff, or does the pull have to be done completely raw?