BigKazWSM747's Journal

[BigKazWSM747]

Decided its about time I started a journal.

Main goal: power

today's workout:

Ground Base Jammer Press:
90 lbs. x 5 (each arm)
90 x 5
90 x 5

Push Press:
155x6 (nice and easy, very explosive too)
185x4 (last one was a struggle, but the other ones were pretty quick)


DB Curls w/ arm blaster:
40s x 10
40s x 8 (biceps are weak =/)

was a pretty good, quick workout.

[Heisman]

Cool. You're starting a journal.

WTF is a ground based jammer press?

Why did you make a 30 pound increase on the push presses?

I have weak biceps as well. It doesn't really matter since they don't really do anything.

[BigKazWSM747]

Originally posted by Heisman
Cool. You're starting a journal.

WTF is a ground based jammer press?

Why did you make a 30 pound increase on the push presses?

I have weak biceps as well. It doesn't really matter since they don't really do anything.

The first set was basically just for power purposes and focussing on exploding the weight up. The second was going heavier.

I attached a pic of the jammer press. I did mine w/ 2 45s on each side though.

[Jimineye]

Good job! I'm glad to see you made a journal here.

I've never seen anyone do a jammer press before.

[BigKazWSM747]

Originally posted by Jimineye
Good job! I'm glad to see you made a journal here.

I've never seen anyone do a jammer press before.

Thanks Jimineye and Heisman, BTW I found a vid of the jammer press as the pic isn't really that helpful.

http://www.exrx.net/WeightExercises/Power/LVJam.html

[Not So Big]

cool journal bigkaz, i learned a new exercise with your floor jammer presses.. i never even seen one of those b4..
btw, is that u in the pic u attached/

[BigKazWSM747]

Originally posted by Not So Big
cool journal bigkaz, i learned a new exercise with your floor jammer presses.. i never even seen one of those b4..
btw, is that u in the pic u attached/

thanks, no thats not me. Its a pic I found when searching on google.

[BigKazWSM747]

Today's workout:

originally didn't plan on lifting, but when I woke up I decided to do some extra work.

High Pulls:
185 x 3
195 x 3
205 x 3
215 x 2

Powercleans:
135 x 10
185 x 3
195 x 3
200 x 3 (I was planning on trying for a max single here but I felt too tired, and barely pulled off the last rep)

Power snatch:
135 x 3

[Heisman]

200x3 is pretty good. How much can you jerk?

[Not So Big]

nice job on the powercleans, me and my brother were actually talkin about putting them into our workouts today at the gym,
got any tips for them for keeping proper form and what not to someone whos never done them before?

[BigKazWSM747]

Thanks Heisman and Not So Big. When I last maxed about 4 months ago I powercleaned 215. I think I can probably get 225 now. I don't know what my max jerk is but my guess is about 200 (for some reason for max OH lifts its not as high as it should be imo, which is strange b/c its the opposite with my bench where i am not that great at multiple lifts but have a good max).

Not So Big, I would suggest doing power (jump)shrugs and high pulls 1st so you get the hang of those. After about 2-3 weeks of that try just the hang clean and then progress to the powerclean. For working on your form i'd suggest not going too heavy and watching plently of good vids and making sure your doing the lifts correctly.

here is a good link: http://www.exrx.net/Lists/PowerExercises.html

[Not So Big]

thanks bigkaz for the info on powercleans and the link, id say within a month ill be doing more then u, j/k lol

[BigKazWSM747]

Today's Workout (4/06/04):

Bench Press:
165 x 3
185 x 3
205 x 3
215 x 3
230 x 3

Incline Bench Press:
155 x 6
160 x 6

DB Shoulder Press:
55s x 10 (shoulders worn out from all the benching =/ so I cut the exercise short after that set)

DB Shrugs:
75s x 20
75s x 20

extra bicep work:
25s x 25
25s x 25

comments: workout was pretty solid aside from the DB presses because my shoulders were worn out from all the benching.

[Jimineye]

Originally posted by BigKazWSM747
Today's Workout (4/06/04):

Bench Press:
165 x 3
185 x 3
205 x 3
215 x 3
230 x 3

Incline Bench Press:
155 x 6
160 x 6

DB Shoulder Press:
55s x 10 (shoulders worn out from all the benching =/ so I cut the exercise short after that set)

DB Shrugs:
75s x 20
75s x 20

extra bicep work:
25s x 25
25s x 25

comments: workout was pretty solid aside from the DB presses because my shoulders were worn out from all the benching.

Good work, I bet those 25's were killer.

Why the 20 reps on shrugs?

[Heisman]

Why 25x25? Have you been hooked on AMG's style of training?

You're stronger than I thought you were. I always pictured you as a philosophical priest or something.

[Jimineye]

Originally posted by Heisman
Why 25x25? Have you been hooked on AMG's style of training?

You're stronger than I thought you were. I always pictured you as a philosophicle preist or something.

Lol, scrawny liberals. Yeah Kaz is pretty strong.

[BigKazWSM747]

Originally posted by Jimineye
Good work, I bet those 25's were killer.

Why the 20 reps on shrugs?

Hey, endurance is tougher than it looks. Although it wasn't meant to be too tough.

Well my traps were still a bit sore from cleans so I decided to do DB shrugs instead of BB Shrugs. I'll be doing BB Shrugs on thursday or friday though to make up for it.

[BigKazWSM747]

Originally posted by Heisman
Why 25x25? Have you been hooked on AMG's style of training?

You're stronger than I thought you were. I always pictured you as a philosophical priest or something.

I like AMG's style for extra light/recovery work, and hey although unconvential it certainy seems to be working for him with that crazy 1,900 total.

LMAO! I guess I come across like that...occasionally

Orginally posted by Jimineye
Lol, scrawny liberals. Yeah Kaz is pretty strong.

Thanks Jimineye. You probably just think of me as such a radical because it seems like the only thing we talk about in poltical threads is foreign policy and social issues.

[Not So Big]

good workout brotha, i wish iw as doin 230 for 3 on bench
now u gotta make up for not doing your shoulder routine
i once tried doing shoulders after chest and just couldnt, maybe u should move shoulders to a diff day, or maybe im just a kangaroo

[Jimineye]

Originally posted by BigKazWSM747
Thanks Jimineye. You probably just think of me as such a radical because it seems like the only thing we talk about in poltical threads is foreign policy and social issues.

Just a cross between Mr. Rogers and a tree huggin hippie, with the tye dye shirts with a big Peace sign on it. Not to mention your tye dye headscarf.

Just kidding, I don't think of you as a radical at all. Although I don't show it sometimes I do consider your points in those debates.

[Heisman]

Here's a bump to keep this up top. I'll be doing this a lot in the next two weeks.

[BigKazWSM747]

Today's Workout (decided to workout out this morning):

Squats:
185 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Deadlifts:
225 x 7
275 x 5
295 x 5
295 x 5

Cable Rows:
135 x 15
160 x 10

Comments: Pretty solid workout. The deads and squats felt good. Cable rows felt very light, I probably should have tried another heavier set but was running short on time.

[RobArson]

Nice Journal Kaz.

Your upper body lifts are similar to mine but your lower body is definitely stronger than mine.

Could you post your stats (height and weight)?

Great Plato quote in your signature BTW. Never seen that one before.

[BigKazWSM747]

Thanks Rob. I'm about 5'9.5" and I weigh 175 right now.

[Jimineye]

Squats and Deads in the same workout must be killer.

Look out Heisman is starting to post whore in your journal now too.

[Not So Big]

good workout bigkaz, i weigh 175 also but im a short 5'6".
nice job on the squats with 225 for 10.

[BigKazWSM747]

Thanks Not so Big and Jimineye.

Squats and deads isn't too bad in the same workout as long as there isn't much else included. I usually never put them in the same workout, but since I'm winging it right for my routine I decided to give it a try.

[Heisman]

The squats look good bro.

[BigKazWSM747]

Originally posted by Heisman
The squats look good bro.

Thanks Heisman.

Today's mini-workout (4/08/04):

Jump Shrugs:
225 x 10
295 x 7
315 x 5
315 x 5
335 x 5

DB Hammer Curls:
40s x 10
45s x 10


Comments: today's workout was to make up the power shrug that i skipped 2 days ago because my traps didn't feel that good.

[Heisman]

When you say jump shrugs, do you mean power shrugs?