Training Journal for Geek

[thehobbes]

Oh, and without wishing to be rude or anything, also feel free to STFU WHILST SUCKING ON THE POISONOUS HAIRY BALLSACK OF THE HELL-DEMON GOLGOROTH AS HE SHOVES HER FECKING MAGNIFICENT 260 SQUAT CLEAN UP YOUR SCRAWNY ASS.

LOL 10/10 rant

[geek23ka]

bench testing. not as exciting as squat, but hey. can't win em all. hopefully i still get the total i want.

up to 145x0, then back to 140 and got it again and got 135 with a competition pause and 140 with a competition pause. we think i will go with 127, 132 and then either 137 or 143 depending on how the second bench looked.

i need to hit 264 for squat, 143 for bench and 330 for deadlift in order to get the total i want. that's reaching. :stress monkey:

[jjeane]

Don't stress. You will be great! You have put in some excellent work and it will all pay off. WHat is it B told me, trust the prep work!
And them internet warriors can suck it!

[kaleida]

You got it! When it your meet again?
I'm excited for you!

[beatha]

Hi Geek
Was thinking bout ya and wondering how final weeks of meet prep has been. it's next sat the 27th yes? Don't stress and enjoy yourself. I will be cheering for you

[serinebean]

Holy chit you got a 260 squat, farking ham on rye good job!!!

Dear dudes on the internet,

By all means feel free to tell Geek not to give advice about heavy lifting.






Oh, and without wishing to be rude or anything, also feel free to STFU WHILST SUCKING ON THE POISONOUS HAIRY BALLSACK OF THE HELL-DEMON GOLGOROTH AS HE SHOVES HER FECKING MAGNIFICENT 260 SQUAT CLEAN UP YOUR SCRAWNY ASS.

That is all.

Yours sincerely,

Flounderbout

PS 117kg? Pffft. Load up 120 and kick that sucker's butt...

^^^This!! hahaha! What else could I possibly add!? Hilarious crowd you run with, Geek! I am thrilled to see you doing so well!

[geek23ka]

promise when i have energy i will quote you guys and chat individually.

i have food poisoning. this is day three. and it sucks ass!!! so much ass. i dont know if i am gonna make it to the meet. if coach wants me to go, i will, but man, i feel so weak and i can't even think about eating any sort of meat. i am sipping flat diet gingerale and sipping on soup.

i dont even want ice cream. that's how bad it is, guys. i *always* want ice cream.

<3 thanks for the support, y'all. just wanted to update.

ps OUTBACK STEAKHOUSE IS DA DEBBIL

[Flounderbout]

i dont even want ice cream.

Oh man. I have some bad news Geek. You know the bright light and the tunnel, and the friendly welcoming voices? Well not wanting ice cream is the state just after that...

Srs though hope you mend up quick...

[geek23ka]

Oh man. I have some bad news Geek. You know the bright light and the tunnel, and the friendly welcoming voices? Well not wanting ice cream is the state just after that...

Srs though hope you mend up quick...

lol!!! i tried to rep you, but i'm on spread with you. thanks for the laugh!

[thehobbes]

Oh damn, food poisoning!! Feel better soon G-dog! From Outback Steakhouse you say? Have never been but am loling that there's a place seriously called OUT BACK Steakhouse!

And Never trust a fart, oh such wisdom should be knitted into a pillow.



Your angus was NOT peppered.

Ok ok I'm done with the butt jokes for now, rest up friend.

[geek23ka]

there has been sharting, ham. super humiliating! also funny when it's not happening. i think the sharting period is over, but i definitely never trust a fart these days. lol

[jjeane]

Watch out Hammie is on a roll!!
Oh Geek I am so sorry. Food poisoning is evil stuff. THere are days I wonder about going out to eat!! Did everyone get it?? I hope you feel better!

[kaleida]

I hope you feel better soon!!

[SophieM]

Hope you start feeling better soon!

[beatha]

oye sicky icky no bueno
hope you feel better soon Geek and hopefully no one-else got it too.

[thehobbes]

there has been sharting, ham. super humiliating! also funny when it's not happening. i think the sharting period is over, but i definitely never trust a fart these days. lol

Oh lawd! Was cracking up at this, yeah you're best off to put a 3 day buffer period after you THINK the sharting is over, ride it out like you're still on a Level Orange Alert.

[geek23ka]

i am level orange alert, but i did squat today and also bench. got my husband to lift, too. yay!

squat
barx5
95x5
115x3
135x3
155x1
175x1
190x1
205x1

that felt pretty heavy so i let it go at that. it's been a while since i've squatted! my husband got to 190x1

bench
barx10
70x5
95x3
115x3
125x1
130x1
135x1
140x1

and then my husband did 155x1. his wrist was bothering him, so i told him to quit. he was pumping those up, though, so despite him never ever flipping lifting, he can bench more than me. that's ok, i can outsquat and deadlift him, so there.

i am considering doing smolov for squat and keeping up with single heavies for bench while on the smolov squat cycle. no deadlifts, of course.

i read this and i am interested.
http://stronglifts.com/how-to-add-10...-squat-smolov/

Laura, if you read this, you did this program a while back, right? I think I'm ready to see what happens. Unless Rich says **** NO, but i kinda doubt he will say that. It's a Russian program, and he does love the Russians.

[serinebean]

I have an association with the word "shart". It takes me back to the bright idea of Olestra potato chips.

Seriously, I hope you are 100% by the time you read this. Miserable having food poisoning. I cringe.

[serinebean]

*knocks on screen*

You in there?

[Flounderbout]

i am considering doing smolov for squat and keeping up with single heavies for bench while on the smolov squat cycle. no deadlifts, of course.

i read this and i am interested.
http://stronglifts.com/how-to-add-10...-squat-smolov/

Laura, if you read this, you did this program a while back, right? I think I'm ready to see what happens. Unless Rich says **** NO, but i kinda doubt he will say that. It's a Russian program, and he does love the Russians.

I am no Laura, but I ran Smolov about 3 months ago. I was worried that I wasn't advanced enough for it and that my technique wasn't good enough, but I felt my squat was really lagging and I needed to bring it up, and I had a shoulder injury that stopped me doing upper body stuff.

Before I started my legit 1RM was 130k (286lb). At the end of the base cycle I was hitting 150k (330lb) and after the whole thing I made 165k (364lb), and I was disappointed to miss 170k (374lb). I definitely don't qualify as a big guy as per that article, so I was well pleased.

A lot of the gains came from improved technique just from the sheer volume of squatting, and a lot came from the mental strength that it undoubtedly gives you.

I wouldn't say I enjoyed it exactly, but I would recommend it to almost anyone. Although I confess if I ran it again I would contemplate just running the base cycle, which a lot of people do. Anyway it is all in my journal if you want to have a look, or feel free to drop me any questions about it. I'm no powerlifter or squat expert mind...

[ilovethe80s]

Ooooh Smolov . I wasn't able to run Smolov straight out of the book (for squat, the bench version gave me no issues) but did the watered down 'Russian Squat Assault'. I think a lot of it depends on what you are doing before, it is just a really high volume greasing the groove type deal and if you can't tolerate it as written, it is ok to lower volume a bit. ESP for us over 35'ers. Chances are that even with modifications, it will still provide contrast with any kind of programming you could have possibly been running up to it lol.

RSA stretches out the base meso for 6 weeks instead of 3. You really just need 'more volume than you were doing previously' to get an effect. So if Smolov feels like it is wrecking you in a bad way, it is perfectly ok to slow it down a bit and you will still get a volume phase. For the intense phase, I ended up doing my own thing but ended with a good PR at the end of it.

Smolov is a brave choice, Geek! Excited to see what Rich says!

[geek23ka]

oh whoa! hey thanks for the info, floundah and laura, both.

hi serine! just spaced out on my journal a bit. been dealing with sick kids this week (they got me sick, too, again!)

(i feel like i've been sick more than well this year. ugh)

today i did bench and some deadlifts. i have a (i think) fascial tear on my left lower lat, which is affecting my deadlifts. ****er lat.

**** YOU AND **** YOUR LATS! lol


rich said it would be perfectly fine to do smolov, but if i wanted to get crazy, he has a plan he calls "crazy ivan" that he used numerous times and got some other crazy people to use and they made lots of progress.

mon - squat, bench, deadlift variations
tues - squat bench
wed - off
thurs - squat, bench
fri - squat, bench, dead variations

i think that will run for 8 weeks before i do a full deadlift. the total program is 18 weeks. after taking a couple months pretty easy, i am excited to get started up for some serious assault again.

i want a 300 squat by the beginning of the year. it's only 40 pounds, so it can be done with an assault.

CRAZY IVAN!!!!11!

my plan for next year is to hit 850 total. i have about 710 now. 150 pounds in a year. i have 260/140/310 and with a BOOM! BOOM! BOOM! i want 330/160/360

[thehobbes]

I hope you're feeling better G. What happened with the lat??

i want a 300 squat by the beginning of the year. it's only 40 pounds, so it can be done with an assault.

CRAZY IVAN!!!!11!

my plan for next year is to hit 850 total. i have about 710 now. 150 pounds in a year. i have 260/140/310 and with a BOOM! BOOM! BOOM! i want 330/160/360

I love you dude.

[geek23ka]

lat still hurts it's in a spot kinda at the end of the lat overlapping the serratus. it sucks. i refused to skip a workout, though. no deadlifts, which i don't know if i could effectively do. it smarts when i squat and when i do RDL's.

today!

Squats
knee sleeves
barx5
95x5
120x5
135x5

Low box squats with chains
knee sleeves and belt
135+85 lbs chain 4x9

9 reps are KILLER holy ****.

Bench
barx5
70x5
95x5
100x5
110x5
110x5
110x5

RDL
120x10
125x10
125x10
125x10
135x10

day one not so bad.

[beatha]

ouch to the lat injury but way to put in solid session G
glad you made it safely back from another trip to icky sickness land
so how did ya like the new sleeves? did it help any with the squat volume?

[kaleida]

Are you doing any trigger point release for the muscle that hurts? A really tight muscle full of trigger points, putting too much pressure on the tendons it attaches to, can feel eerily similar to a tear in the tendon, even if it is not torn yet. I've reversed that feeling a few times with trigger point release (in my back, quads, adductors, and bicep...so far lol)

[geek23ka]

ouch to the lat injury but way to put in solid session G
glad you made it safely back from another trip to icky sickness land
so how did ya like the new sleeves? did it help any with the squat volume?

oh i haven't clawed my way out of sick, yet, but with the antibiotics i got sunday (turned into an ear infection so went to the doc) i am finding my way back to the land of normal people.

sleeves. LOVE. sleeves are warm hugs for your knees. doing the 9 reps 4 sets at that weight was no problem. even on the 9th rep, when i felt shaky, my knees weren't an issue. YAY! wholeheartedly recommend rehband knee sleeves.

Are you doing any trigger point release for the muscle that hurts? A really tight muscle full of trigger points, putting too much pressure on the tendons it attaches to, can feel eerily similar to a tear in the tendon, even if it is not torn yet. I've reversed that feeling a few times with trigger point release (in my back, quads, adductors, and bicep...so far lol)

it's not at the tendon of the lat. i mis spoke, i think. it's the last of the lats, but in the middle of the last long band, which overlaps the serratus. and i can feel it when the lat rubs across the serratus. i really think it's a tear rather than something that could be helped with trigger point tx. i can tighten my back without issue. it's only when i make movement that it arises, if that makes sense?

[ilovethe80s]

That is a lot of squatting did you get the blue Rehbands or the new silvery ones? Sorry your lat is mad, hopefully it appreciates you resting it and it will calm down soon.

[lochinvar76]

9 reps are KILLER holy ****.

I hear ya. I honestly hate squat sets over 3 reps lol

Hoping the lat heals up and the Crazy Ivan sounds CRAAAAAZY. But it's with a superhero does, right?

[kaleida]

If it's just a few torn muscle fibers here and there, like a Grade 1 strain or sprain, then trigger point release could definitely prevent further damage and reverse pain while it heals...I think that's where I was when I reversed mine...if it's a big tear then it might be too late...but you'd know if it was a big tear, there would probably be some visible bruises.
Picture of trigger point - the trigger point stretches the muscle fiber it's attached to even at rest, and the tight muscle fiber pulls on nearby tendons...tearing could happen in the tight muscle fiber or in the tendons. (I don't know why I usually feel it in the tendon so far...it might just be the luck of the draw with my body or the muscles I've run into trouble with so far)