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Shangers
04-28-2008, 10:46 PM
Good time this past weekend. Did the ADFPA deadlift meet in Hingham, MA on Saturday and went 405/435/450@198 unequipped. Decent, but I can do better. Weighed in at a little under 194 first thing in the morning so I think I can stay at 198s, especially since I'm carrying a bit of flab now.

I've neglected my squat so badly in the past year that my front squat(225x5) is about equal to my back squat. Today's workout:

box squat(4 aerobic step thingies + 2 25kg bumpers stacked on top): bar, 135, 185, 225x5, 275x3, 315x1, 275x2. Slow and ugly and painful. Weak hip flexors, weak posterior chain, etc.

DL off 25kgbumper plate(~4 inch deficit): 135x5, 225x5, 315x5, 365x3

pullups/curls/ran a mile on the treadmill.

Took it easy since it's my first workout back from a meet and I want to ramp up the intensity slowly. Probably shoulda taken a week off, but I really wanted to squat today. I'm definitely bit by the powerlifting bug again and I'm planning on doing a full meet if time permits.

Shangers
04-28-2008, 10:53 PM
To clarify the meet this Sat. was Deadlift only so those 405/435/450 numbers are not squat/bench/dl lol.

My goals in the next 6months or so are to hit a 450 squat, 350 bench and 500 DL raw. This should provide me with a very solid strength base to compete as a lightweight strongman in NASS comps which I would like to do because strongman is just so damn fun. Gym lifts I hope to hit in 6 months are 405x3 squat, 315x3 bench, 250x5pushpress, and 495x3 deadlift.

Shangers
05-01-2008, 07:09 PM
Was out of town the last two days so benched today:

bench: 135x5, 185x5, 225x5, 255x5, 275x4, 285x3,275x3
incline dbs: 80sx6, 85sx6, 90sx6, 95sx6
db rows/rear delt superset: 90lbs dbs/10lbs dbs for 3 sets
tates(3sets), dips/pullups superset(10each for 2 sets), some cardio

Shangers
05-05-2008, 03:45 PM
Weighed myself with shoes on this morning: 193.

Was supposed to squat today but suffered a devastating accident. I was on the toilet and after I finished I decided to do a speed squat rep off the toilet. Unfortunately I had socks on and the ground was tile. As I was exploding off the toilet and focusing to on spreading the floor with my feet I think I may have stretched my hip flexor too much cuz my left hip freaking hurts like hell right now. That is why I benched instead of squatted today.

bb binch: bar, 95, 135, 185, 225x5, 255x5, 275x4, 285x3, 275x3
inclien db: 80sx6, 90sx6, 95sx6, 100sx6x6
db rows:90sx6x6x6
10 pullups+10 dips, 10 pullups + 10 dips

eat sum fewd afterwurdz

Shangers
09-11-2008, 12:22 AM
Gonna revive this awesome log. I feel obligated to let the world know about my top secret training methods which involve massive amounts of booze and pizza combined with occasional lifting.

Here is a glimpse of what I did this past week(copy and pasted from my log at P&B):

Monday:
bench: 95, 135, 185, 225x8x8, 245x5, 265x3
incline: 135, 165, 185x5, 205x5
db rows/6x8 tris

Tuesday:
running on 3 hours sleep...was feeling extra ****ty but still got one in so i am
ran 1 mile
power cleans: 95, 135, 165, 185...all triples...205x2(missed 3rd)
squat: 135x5, 185x5x5x5(lol weak)

i decided i want to squat 405x3 again. gonna add 20 lbs a weak and try to get triples until this happens. the only thing that is holding me back is whether or not i can stick to this plan.

2 sets pullups, 1 set kurls, done.

was sweating like crazy when I left, partly from the running and partly cuz the AC was broken in the gym. Either way, this is a good thing as I like the idea of sweating out all the toxins in my body. got some chicken ready to go for dinner tonight as well wewt.

Wednesday:
had the hankering to lift some weights today but held off cuz i want to bench tomorrow. GOnna binch 2x a week until I am back moving some srs weightz.

ran a mile in a little over 8 mins.
went to the weight room and did 2 sets of 8 of overhead press with the bar. wanted to do some ohp but that would just mess me up for tomrow's benching.
went to the pool and swam forl ike 20 mins.

Shangers
09-11-2008, 12:24 AM
My plan for now is to get my squat back up to 405x3. I haven't squatted seriously for a good 2-3 years and it's really suffered. My bench is whatevers and I'm gonna try and keep that up. I like olympic lifting so I'm gonna do lots of snatches/cleans as well. Weighing in at around 190-195 lbs now.

My strength has really gone to the ****ter due to moving from Boston to NYC. Things were hectic when I moved to NYC because I was homeless for 2 weeks because the lease to my apartment didn't start until July 1st, but I had to be here by June 16th. I ended up crashing at a few different friend's couches for a few days each as well as two different relatives' couches.

Finally have my living situation set up as well as a gym membership set up so I'm ready to start up again.

Shangers
09-11-2008, 03:27 PM
good stuff today, despite the fact I had a cheeseburger and 3 beers preworkout.

bench: bar, 95, 135, 185, 225x8, 235x6, 245x4, 255x4, 265x4
incline bb: 135, 165, 185x5, 205x5
db rows/6x8 tris/rear delts/did some erging on the concept 2 rower

Shangers
09-12-2008, 01:04 PM
Nice little session going into the weekend.

Ran a mile in 8 mins.
Powercleans: bar, 95, 135x3, 165x3, 185x3, 205x2
pullups: bdtwtx8, 20 lbs x6, 20lbsx5, bdywt x6, some pulldowns
db curls
swam for like 10 mins and did some eggbeater and some heads up freestyle. I may play in a water polo tournament in Oct. with some college buddies so I'm sorta trying to get back in shape.

Shangers
09-15-2008, 10:35 AM
bench: bar, 95, 135, 185, 225x5, 245x5, 255x5, 265x4
incline bb: 135, 165, 185x5, 205x5, 225x4
db rows/6x8 tris with 25lb dbs/10 mins cardio

frenchkev
09-15-2008, 04:08 PM
beers and cheeseburgers are great for a preworkout meal!!lol lots of energy!!

Shangers
09-16-2008, 04:13 PM
keeping up with the plan to improve my squat back to where it once was...

ran a mile in 8mins
powercleans: 135, 165, 185, 185, 185...all for sets of 3
squats: 135, 185, 225 for 3 sets of 5
pullups: did like 5 sets of 5 with a mix of grips, with 20 lb db between my legs. did a set of pull downs after too.
3 sets of 6 of incline db curls too(only did this cuz there were a LOT of cute girls at the gym today).

Shangers
09-18-2008, 03:09 PM
de upper

speed bench: warmed up, 135 for a few sets of 3, 145 for 6x3
standing bb ohp: bar, 95, 115, 135, 135, 135 all for sets of 5
pullups: 8, 25 lbs x 5x5, 6
db ohp+lateral raise, 6x8 tris, some pressdowns, 1 more set of pullups

Shangers
09-19-2008, 10:17 PM
de lower:
ran a mile to warm up
cleans: 135, 165, 185, 205 for triples
speed squats to ~15 inch box or so(used a bench and was a little below parallel): bar, 135, 185, 225...225 was slow and grindy but meh. buncha sets
SLDL, curls, swam for 15 mins or so

Shangers
09-22-2008, 01:34 PM
me upper

bench: bar, 95, 135, 185, 225x5, 245x5, 265x5, 275x3
incline bb: 135, 165, 185, 205, 225 all for sets of 5
db rows: 80s for 4 sets of 8
6x8 tris wtih the 25 lb dbs, 30 sec rest between sets

chrisco915
09-22-2008, 01:45 PM
Good time this past weekend. Did the ADFPA deadlift meet in Hingham, MA on Saturday and went 405/435/450@198 unequipped. Decent, but I can do better. Weighed in at a little under 194 first thing in the morning so I think I can stay at 198s, especially since I'm carrying a bit of flab now.

I've neglected my squat so badly in the past year that my front squat(225x5) is about equal to my back squat. Today's workout:

box squat(4 aerobic step thingies + 2 25kg bumpers stacked on top): bar, 135, 185, 225x5, 275x3, 315x1, 275x2. Slow and ugly and painful. Weak hip flexors, weak posterior chain, etc.

DL off 25kgbumper plate(~4 inch deficit): 135x5, 225x5, 315x5, 365x3

pullups/curls/ran a mile on the treadmill.

Took it easy since it's my first workout back from a meet and I want to ramp up the intensity slowly. Probably shoulda taken a week off, but I really wanted to squat today. I'm definitely bit by the powerlifting bug again and I'm planning on doing a full meet if time permits.

Dude....................NO WAY!!!!!! I live in Hingham. Where was it? Where do you train normally?

Shangers
09-22-2008, 02:35 PM
I used to train regularly at the Zesiger Center at MIT. I now live in NYC and lift at the gay ass gym in my apartment(think commercial gym, but even more gay).

chrisco915
09-22-2008, 05:35 PM
You came all the way up to Hingham? Was it worth it? Where was it held?

Shangers
09-23-2008, 02:34 PM
powercleans: 95, 135, 165, 185, 205...all for triples.
squat: 135, 185, 225, 245 all for sets of 5. 275x3. ez...muscle memory ftw.
SLDL: 135, 165, 185 for sets of 5
bb rollouts/bb curls/leg lifts

Shangers
09-24-2008, 03:51 PM
Just had such a healthy dinner that I wanted to post about it. I think I am bulking right now(no idea really as I am pretty bi polar about my lifting and physique goals). I alternate between "zomg i want to do strongman contests again" and "zomg i want to be ripped bro".

Anyways, I just ate:

3 skinless chicken thighs marinated in teriyaki sauce
a cup or so of rice
2 cups of broccoli
2 fish oil caps

About to eat have a slice of this Metabolic Drive protein pie I made with sugar free jello pudding mix, Metabolic Drive strawberry protein powder, and fresh strawberries. Will wash it down with some coffee as well.

Good stuff.

Shangers
09-25-2008, 05:46 PM
BB OHP: bar, 95x5, 115x5, 135x5, 145x5, 155x4, 165x3+2 push presses
push press: 185x3, 205x3
DB OHP + lateral raise SS: 3 sets to pump and tone. 50 lb db for 15 reps followed immediately by 12 lb lateral raises for 10 reps. So gay, yet so necessary.
pullups: bdywt x8, 25 lbs + bdy x 5x5, bdywt x 6...did some lat pulldowns too
6x8 tris wtih 25s

Shangers
09-26-2008, 03:45 PM
not sure what I was gonna do today. I don't think I'm at the level where I should be doing ME/DE days for lower body yet so I decided to just do some DLs and maybe some assistance work.

warmedup with some powercleans: 135x3, 165x3, 185x3, 205x3
deadlifts: 225x3, 275x3, 315x3...

Then the homo from downstairs came into the weight room and yelled at me for "dropping the weights." The gym in my apartment is on the very top floor and the management office, etc is in the floor below the gym. He said last time someone dropped a weight one of teh lights from the ceiling in his office came crashing down. He also informed me "this is not one of those head banger gyms." What a ******. I told him "ask any of these other guys, I wasn't dropping the weight. I was putting it down as gently as you can lower 315." He then raised his voice a little and I could tell this was going no where so I said sorry and decided to do something else.

Tried to set up the power rack for GMs from the pins. Unfortunately the pinholes in the **** ass powerrack they have are like a foot apart each so the bar was either way too high or way too low at the starting position. Ugh.

Front squats: 135x5, 165x5, 185x5
bb curls: bar x8, 65x8, 85x5, 95x4
snatch/overhead squat/goodmorning super set(5 reps each): 95 lbs...did two run throughs of this super set.

Shangers
09-26-2008, 03:53 PM
Here is my plan for the next 3-4 weeks:

Monday:
flat bench: work up to a heavy triple
incline BB: sets of 5-8 whatever
some sort of row movement
6x8 tris, rear delts

Tuesday:
powerclean: work up to a triple
squats: work up to a heavy triple or maybe set of 5
SLDL: sets of 5-8
bb rollouts/curls

Thursday:
BB overhead press: go for a strict heavy triple then do pushpresses if needed
DB ohp: high reps followed by some lateral raises for that sexy v taper and for the pump(lol im so gay)
pullups: start with bdywt then work up to a weighted set of 3-5...then work back down
6x8 tris/reardelts etc

Friday:
powercleans: work up to a triple
front squat: 3 sets of 5
rack pulls: heavy triple
abz/curls

Shangers
09-29-2008, 02:18 PM
Good stuff today.

Bench: bar, 95x5, 135x5, 185x5, 225x5, 255x8, 275x4
incline bench: 135x8, 165x8, 185x8, 205x5, 225x3
db rows: 80s for 3 sets of 10
6x8 tris wtih 25s
reardelts

Shangers
10-01-2008, 06:52 PM
****ty diet/sleep the last couple days. bleh.

squat: bar, 135x5, 185x5, 225x5, 275x5
sldl: 135x8, 165x5, 185x5x5x5
bb rollouts: 8, 6...supersetted wiht hanging leg raises
bb curls: 45x8, 65x8, 85x5, 95x4
incline db curls: 30s for a few sets
swam for like 20 mins.

Shangers
10-06-2008, 03:29 PM
bench: bar, 95, 135, 185, 225x6, 255x8, 275x4+225x5
incline: 135x8, 165x8, 185x6
DB rows: 85s for 3 sets of 8
6x8 tris
swam for a bit

Shangers
10-08-2008, 03:40 PM
powercleans: 135x3, 165x3, 185x3, 205x3
squats: 135x5, 185x5, 225x5, 275x5
SLDL: 135x8, 185x8, 205x5
bb rollouts/leg lifts/curls
swam

Shangers
10-14-2008, 05:32 PM
Went to AC this weekend with some friends. In other words, lots of booze, very little sleep, and ****ty diet. Finally, got around to lifting today.

bench: bar, 95, 135, 185, 225 all for sets of 5. 255x8, 275x3 + 225x5 right after.
incline bench: 135x8, 165x8, 185x5, 205x3
db tris with 30s(got like 4 sets before failure)
some pressdowns/db flys/2 sets of dips

Weak as hell today. :(