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Auburn
05-01-2008, 07:17 PM
Age: 23
Height: 5'10"
Weight: ~220

I don't really have any solid goals. I enjoy lifting and eating.

This was my first session in a couple of weeks. I've been slowly piecing together a home gym, so I did what I could tonight. I did learn that one thing I was looking forward to, drinking beer while lifting, is not as great an idea as I had anticipated. It was my hands that mosty took a beating tonight, though.

5/1
Top-Down Deadlift
135x5
225x3
275x1
315x1
365x1
405x1 (pretty ugly)
Deadlift
315x1
225x5
Chins
BWx1x8
Snatch Grip RDL w/ elevated toes
185x5 (callus began to tear)
135x5
swapped to clean grip
135x5x2
Row
135x5x2
GHR Situp
3x10
Back Extension
3x10
Neck Harness
5x20x3

Indifference
05-01-2008, 09:13 PM
Fat boy eh? Nice title hehe. Now first off I could have told you that drinking beer and working out are not such a good combination... even worse is having drank a lot of beer and then trying to work out... that can get just plain nasty. Nice to see you started a journal. Ill keep an eye on it and hopefully when these damned finals are over I'll get a workout(s) in at the garage gym.

Ive got one more final tomorrow and then a beast of one on monday and im done. When is your final on wednesday so I dont call you during it?

edit: oh yah, and what is a top-down deadlift? Start holding it off the ground and lowering it?

Auburn
05-02-2008, 06:24 AM
edit: oh yah, and what is a top-down deadlift? Start holding it off the ground and lowering it?

Yeah, I basically did a pull from a little below my knees off a pair of jack stands, then stepped back and began to lower. I've had a bad habit of starting my pulls too low off the floor and this seems to help me get into a better starting position.

I think my final is at 7:00. The absolute last one.

Auburn
05-02-2008, 11:49 AM
5/2

Press cleaned from the hang each set
Barx10x2
95x5
135x5-4-3-2-1
Hang Clean
135x3x2
155x1
175x1
Hang Clean + Split Jerk
185x1x3
Dips
5x3
Hanging Leg Raises
3x10
Pushups
3x10
Plate Holds two 10# plates
45s Left
45s Right

Auburn
05-02-2008, 04:13 PM
5/2 P.M. Session

I don't know if it was the beef heart at breakfast or the lack of training for the past two weeks, but I decided a second workout was needed.

Hang Clean
135x1
185x1
195x1
205xfail
Curls
65x8x3
Reverse Curls
55x5x3

Indifference
05-02-2008, 08:44 PM
Two workouts eh? And you ate a beef heart for breakfast?! Sounds like id want to die attempting a second workout. Ill substitute a nap in for that! So you really like cleans and oly lifts im guessing? Do you have rubber plates (I know ill find out soon enough but I had to ask)

Keep up the solid work bro, Ill be bangin **** around with ya soon enough.

Auburn
05-03-2008, 03:53 AM
I like the Olympic lifts, but probably not anymore than I like the slow lifts. I'm not very good at any of them.

I don't have bumper plates, so I'm limiting myself to what I can lower somewhat under control for now.

Auburn
05-03-2008, 12:53 PM
Just some light technique/recovery work today:

5/3
RDL to Snatch
Barx5
65x5
95x3
135x1
Back Extensions
2x10

Auburn
05-05-2008, 01:29 PM
5/5

Press all cleaned from the hang
45x10
45x5
65x3
95x3
145x3
155x2
165x1
95x10x3
Hang Clean
175x2x3
170x3
165x4
160x5
155x6
150x7
I had planned to work down to 135x10, but I completely ripped a callus off my left hand on the set of 7.
Back Extension + GHR
BWx5x4
GHR Situps
4x10
Neck Harness
5#x20x4

Auburn
05-05-2008, 06:27 PM
Well, I think I've found some more concrete goals. My uncle squatted 550, benched 352, and pulled 649 in the 100kg class back in 1993. So, I want to beat that.

Indifference
05-05-2008, 11:19 PM
Solid work man. Im 99% sure im gonna go pick up a camera at sams tomorrow so we can get some videos up,

Auburn
05-06-2008, 02:46 PM
5/6

Just some light squat work and played around a little with my new stuff. I haven't benched or back squatted in a couple of months, so I just gauged where I'm at. Bench was probably a max and squat was just comfortable.

Bench
45x10, x5
135x5
155x2
175x2
185x1
195x1
205x1
215x1
245x1
255x1
Back Squat
Barx5x2
135x5
185x5
225x5
245x1 bottom start
225+chainsx1 not sure of weight, 3 3/8" chains per side
275x1 on 13" box
315x1
4 Board Press
225x3
Rack Lockouts
225x2
Dips
6x3
Chins
10x1
Hanging Leg Raises
4x10


I just wanted to add my post-workout meal because it was kind of special. I'm a big fan of this meal as I've had it many, many times after lifting:

Turkey wrap with stuff in it
2 orders of nachos (small bag of Doritos with cheese melted on top)
Large Amberbock (~2 pints or so)
Pint of ice cream

This is pretty much why I don't understand the "hardgainers".

Auburn
05-06-2008, 02:47 PM
Indifference- Sounds good, it'll be nice to be able to see what my form looks like.

Auburn
05-08-2008, 08:15 PM
I had a lot of fun lifting with Indifference this afternoon. We did some squatting and pulling. He absolutely embarassed me on pulling. He stiff-legged 40 lbs. more than I could conventional DL.

5/8
Back Squat
Worked up to 275x1 then started on the box (13")
Worked up to 345x1 on the box
RDL
135x5
225x5
Deadlift
315x2
365x1x2 (I think)
385xfail
Front Squat
Worked up to 275x1
GHR
2x5
GHR Situp
3x10

Indifference
05-08-2008, 08:44 PM
Hah thanks for the props big guy, but im pretty sure if we were to squat off, Id be the one getting my ass handed to me! Solid work today bro, the vids are uploading on slotube. When I get them done today or tomorrow ill post them up in here.

315+chains box squat
http://www.youtube.com/watch?v=ujyoDJoX68A

345 box squat
http://www.youtube.com/watch?v=8ovyryQV2Zw

365 DL
http://www.youtube.com/watch?v=eSDjjMrSM7w

Auburn
05-09-2008, 05:06 PM
Ryan, thanks a lot for posting up the videos.

5/9

I didn't eat much last night or this morning and I definitely felt it as soon as I got under the bar.

Bench Press
205x5-4-3-2-1
1-arm DB Row
50x15-12-10
Push Press
135x8x2

I called it a day after that.

Auburn
05-12-2008, 12:58 PM
Lifting at my uncle's this week, so I should have a chance to use some stuff I haven't done in a while.

Today's workout was a spur of the moment thing. I had intended on lifting later on, but stuff came up that might have limited my time this evening.

5/12/08

Box Squat on 13" box
45x5x2
135x5
225x5
315x2
365x1
385x1

I'd like to thank Taco Bell for fueling this workout. Whatever was holding back my box squat seems to have strengthened up nicely. My normal back squat is narrower stance and a couple of inches lower, so I'll probably try to see where I'm at there in a couple of weeks. With more preparation and rest time, I don't think 405 on the box squat is more than a week or two away.

Indifference
05-12-2008, 02:52 PM
Solid bro, very solid. I told ya you were one strong squatter! When we get back up there you can nail a 405 free squat and official pwn me bad on squatting!

Auburn
05-18-2008, 06:02 PM
Well, I spent the week talking lifting and doing the original strength training (farm work) instead of actually lifting. Lots of food and rest should have me pretty good, though. I'll be back at it tomorrow with an actual routine that I'll try out.

Auburn
05-19-2008, 07:36 PM
5/19

I had another good night of lifting with Ryan.

Bench Press
Barx5x2
135x5
185x5
225x3
245x1
265x1 PR if this had been an ounce more, I'd have missed it
Close Grip Bench paused
135x8
185x5x2
185x4
Speed Bench
135x3x7
Rows
135x5
185x2
135x10-8-6-4-2 this was a lot of fun
Back Extensions 25# behind head
2x8

Indifference
05-19-2008, 08:21 PM
Rows were a lot of fun my ass! Bout sent me into cardiac arrest haha... so youtube has this fancy multi video uploader and im tryin it now so hopefully ill have vids up much sooner, Ill edit them into this post when I get em up. Solid lifting today bro and you definitely worked for that PR.

VIDS

225x3 BP
http://www.youtube.com/watch?v=NY3GgQiSEFM

245x1 BP
http://www.youtube.com/watch?v=LThnccYG1U4

265x1 BP J im sorry I cut off the camera cause I wasnt sure if I was gonna have to grab it, heres what I got of it (hehe your about to pop!)
http://www.youtube.com/watch?v=sjwEKEtiCz0

185x5 CG BP
http://www.youtube.com/watch?v=Ta379WLeWVM

135x3 Speed BP
http://www.youtube.com/watch?v=JII85Kut568

Auburn
05-19-2008, 09:04 PM
265x1 BP J im sorry I cut off the camera cause I wasnt sure if I was gonna have to grab it, heres what I got of it (hehe your about to pop!)
http://www.youtube.com/watch?v=sjwEKEtiCz0


This just shows how long that rep took. To everyone else, I stayed stuck at that one spot for what seemed like forever, then finally grunted and pushed it on out.

Thanks for loading up the vids, man.

Auburn
05-21-2008, 07:51 PM
5/21

Back Squat
Barx5x2
135x5
185x4
225x3
275x2
315x1
315x8
275x8
225x8
185x8
135x8
Neck Harness
10x15x3
GHR
10-8-6
Farmer's Walks
150#x75ftx2 + 30ft. from road

This was by far the hardest squat workout I've had from a mental perspective. My lower back went numb when I got down to 225, but it all worked out. I'll probably be in a wheelchair tomorrow morning, though.

Indifference
05-21-2008, 09:15 PM
Dude that was an insane workout you did. Im SURE I would have keeled over and left my Panera all over the place had I tried it all. Definite props to you big J. Heres your 315x8 set too!

http://www.youtube.com/watch?v=FgSC1NNM6P0

Auburn
05-22-2008, 07:05 PM
Just did a little quick session today to get the blood flowing:

5/22
Press
135x5x3
Chins w/ Band Assist average band on #5 peg
10-6-4
Close-Grip Bench paused
185x5x3
GHR Situps
25x5x2

I played around with pullovers, but I can't seem to get the line right. My elbows were hurting from the chins, so that probably didn't help any.

Auburn
05-27-2008, 07:21 PM
5/27
Deadlift
135x5
225x3
275x2
315x1
335x5
Front Squat
135x5
225x5x2
Chins w/ Band Assist average band on #5 peg
10-7-4
DB Snatch each hand
60x3

Everything felt pretty heavy today and I was coated in sweat by the end (could be due to Alabama humidity, though). I'm feeling pretty weak considering how high Calories were over the weekend, but it was mostly alcohol so I'm blaming it on that.

I feel especially weak compared to Indifference putting up a 20# PR the first session back since the long weekend. That was some solid work.

Indifference
05-27-2008, 10:20 PM
Hah thanks man it was a long time coming. I swear your like gumby being able to do those front squats and your regular squats being ATF and the GHR. I feel pretty bad when I cant even do like 1 of em. Good work today man, Ill either see ya tomorrow or the next lifting day.

heres your 335x5 DL
http://www.youtube.com/watch?v=7Z7xIZszZZs

Auburn
06-01-2008, 08:03 PM
6/1

Back Squat
325x3-2-1
225xfew with 3-second hold at bottom
Hang Clean
165x3-2-1
Farmer's Walks
100#x150ft.x3

I've been working through a sinus infection since the morning after my last lifting session. My immune system probably wasn't happy after Memorial Day. I still have some traces of it, but not enough to where I risked making it worse by lifting heavy today.

Random Notes
1. Today started my diet. It's absolute blasphemy, but even I have noticed that I could spare to lose a chin. Today's workout wasn't affected, though. Due to the nature of the diet, most accessory/supplemental lifts will pretty much be cut out. I'm planning something like 3 lifts per session, and 3x5 being the highest that I go volume-wise. I have pretty good recovery, and I think this will work decent both psychologically and physiologically for the duration of the diet. Weight this morning was 229, and I'm looking to hit 200 by August.
2. Hitting the safety rails in the bottom of a fairly heavy squat really screws your lift.
3. The first rep of each set of cleans feels good. After that, form breaks down progressively. My weakness seems to be lower back, as it is in everything.
4. Farmer's Walks are awesome. I ended up with tight triceps when I was in the shower, and the only possible thing that I can fathom would be heavy (in duration or weight) walks tear into your weakest muscles on any part between the weight and the ground. Pretty much makes sense when I think about it, though.
5. I'm not that bad out of shape. I gave blood a couple of weeks ago and blood pressure was 122/70, pulse was 60, and total cholesterol was 159. Total cholesterol is just a little better than meaningless, but atleast it wasn't 850.

Indifference
06-01-2008, 08:24 PM
Im just gonna say today was rough, really really rough. You aced me even though you were sick. So ill be seeking revenge on tuesday. Do you want your clean video up? Its getting uploaded with the rest of the batch.

Auburn
06-01-2008, 09:25 PM
IDo you want your clean video up? Its getting uploaded with the rest of the batch.

http://www.youtube.com/watch?v=zt2fOdX_1ew

Thanks for loading it up. It helps to see it in the larger size. I've obviously got some issues going on. I think I've been worried too much about my hip action and not jumping hard enough. I'm also dropping the bar a little too low. 2nd pull I let the line mess up and ended up forward, and the third I just didn't pull hard enough or drop enough to rack the weight decently.

Auburn
06-03-2008, 03:21 PM
Updating this a little early today, will update with tonight's training later on:

5/2
Treadmill
60min at 3mph (1% incline)

Weight was 221 this morning. I don't think I'm fully depleted, and atleast a pound or so should be fat since Calories are so low. Free meals will be had on Tuesday and Friday nights after training, the rest of the week will be kept on the diet. General weekly training outline that I think it pretty good, but I will modify it as needed for recovery or schedule conflicts:

Monday
Back Squat 3x5
Hang Clean 5x2-3
Farmer's Walks (light)

Tuesday
Bench Press 3x5
Row 3x5
Push Press 3x5

Wednesday
Treadmill Walking

Thursday
Deadlift 1x5
Front Squat 3x5
Farmer's Walks (heavy)

Friday
Press 3x5
Chins 3xwhatever
CG Bench 3x5

Saturday
Prowler Push



Also, my new favorite YouTube channel (posted on the EliteFTS Q&A today):

http://youtube.com/watch?v=WCfTBBpTbI4

Auburn
06-03-2008, 08:54 PM
6/3

Bench Press
45x5x2
135x5x2
185x3x2
215x1 with wrist wraps
215x5-4-3 wrist wraps on last set, had an extra rep on last two sets that I'm not counting due to form breakdown
Rows
135x5x2
165x4-4-4 I never could seem to get that 5th rep to touch
Push Press cleaned from the hang
155x5-5-5
GHR Situp w/ 16kg KB
5R/5L hip flexors were on fire on the last rep, it actually made me a little nauseated

Between the heat, low-Calorie diet, and little traces of my sinus infection...today was rough. But, it's been a while since I've attempted sets of 5 across on the bench, so I wasn't too upset with that. The real indication on how smart I planned my diet/training will come next week when I see how I do on repeat performances of these workouts.

Indifference
06-03-2008, 08:57 PM
How was the nihon man? My protein shake was stellar in a completely sarcastic way. I want some cow.

Auburn
06-03-2008, 09:03 PM
How was the nihon man? My protein shake was stellar in a completely sarcastic way. I want some cow.

Words cannot describe how happy I am after having eaten that. It was a styrofoam box filled with fried rice, vegetables, steak, and scallops with some kind of artificially-colored orange sauce they have that is awesome. It's a great way to break up a couple of days of straight protein shakes. I was actually pretty full after eating half of it (most normal people would split it into two meals), and that was about the amount that I had planned for my free meals. Knowing that it wouldn't be good when I could have it again on Friday prompted me to finish it on up, though.

Auburn
06-05-2008, 08:22 PM
We did a lot of stuff tonight and I don't really remember all the details. So, I'll just post up what I worked up to.

6/5
Deadlift
345x5
Box Squat
365x1
Back Squat with knee wraps
315x1
Bottom Up Front Squats + chains
185x1x2
Farmer's Walks
150x90ft.x3

Overall, very happy with tonight considering the diet. I weighed in at 219 this morning. Ryan pointed out that my deadlift form is a little erratic, so I definitely need to work on that. The last two on the set of 5 were definitely kind of iffy.

Auburn
06-06-2008, 05:45 PM
6/6

Press
140x5x3
Band-Assisted Chins #5 peg, average band
8-6-6

I cut today short since energy levels are falling and my back was pretty trashed from yesterday, anyway.

Auburn
06-09-2008, 09:37 PM
6/9

Back Squat
Barx5x2
135x5
185x4
225x3-2-1
225x15
225x5
Farmer's Walks
100#x180ft.x4 + to/from road
GHR
3x10

Fairly happy with today. Farmer's Walks are getting better and my slightly lower bodyweight seems to help on the GHR. I was a little disappointed that I didn't hit 20 on squatting, but my hands went numb on the last few reps and it kind of freaked me out. Whatever, bottom line is that I didn't make it. I'll try again a little later on, as I'm hoping to hit weightxage on my birthday at the end of July. If I hit my weight-loss goal, it should be something like 200x24.

Auburn
06-11-2008, 09:48 PM
6/11

Close Grip Bench paused
205x3
195x4
185x5
175x6
165x5
Ghetto T-Bar Row
135x5
180x5 all leg drive
Seated Bradford Press
95x10
105x8
Power Curl
135x5
155x2

The idea was to make it down to 135x10 on the CG Bench. I don't really know why, it sounded good at when I thought of it this morning.

Indifference
06-11-2008, 10:02 PM
lol what the heck is a bradford press, or are you just using that damn vocabulary again? And I promise you im not losing it by accident lol, You have no idea how much I love pasta and pizza and how much I miss it!

Oh and just for you buddy, im cooking a bison steak right now, its going to be about 23123512532x better than your protein shake. But dont digress, I had one of those too about an hour ago.

Auburn
06-11-2008, 10:06 PM
lol what the heck is a bradford press,

The Bradford Press is what I did instead of full overhead presses. Just the partial press swapping between pressing from the front and behind the neck each time. It was popularized by an old weightlifter, Jim Bradford, so most people know it as the Bradford Press.

Auburn
06-12-2008, 08:02 PM
6/12

Rack Pulls right above knee
115x5
185x5
255x3
325x3
375x2
425x1
475x1
500x1
Power Shrugs
135x5
225x5-5-5
Farmer's Walks
160x120ft.x4

Indifference
06-12-2008, 08:35 PM
Great work today skinny, your grip is that of a hungry polar bear. Maybe cause your hungry?

500 rack pull
http://www.youtube.com/watch?v=t5oXJk0LYYk


160per hand farmers walk, or for you more like a jog
http://www.youtube.com/watch?v=5R4Q-8cKQB8


I love zebra cakes. Especially the vanilla ones with the chocolate stripes and the chocolate filling. Mmmmm.

Auburn
06-12-2008, 09:12 PM
Great work today skinny, your grip is that of a hungry polar bear. Maybe cause your hungry?

I'd have carried that **** all night long if I had a stick holding a Zebra Cake out in front of my face.


160per hand farmers walk, or for you more like a jog
http://www.youtube.com/watch?v=5R4Q-8cKQB8

Damn, I waddle just like a fat kid.

Coke
06-13-2008, 06:25 AM
Workout is looking super dude.

Indifference
06-13-2008, 08:56 AM
If you waddle like a fat kid man I SWAY like a fat kid. I blame it on anything and everything.

Auburn
06-13-2008, 07:22 PM
Workout is looking super dude.

Thanks man, I appreciate it.

Auburn
06-16-2008, 08:05 PM
6/16

Back Squat
275x5x5
Bench Press
175x5x5
Power Clean
135x5x5
GHR
BWx12-11-10

Tonight was the first night beginning a program in the spirit of the the Texas Method. On the diet front, I'm not sure what I'm going to do. I don't have any chance of doing well on this program on such low Calories, so I'm probably going to take the solid 10lbs. that I've lost and begin a slower recomp-style program. I may diet a little harder again if I still think I can hit 200lbs. by August. Anyway, diet was pretty much blown this past weekend with a giant leap backwards, and this weekend promises more of the same.

Post training meal is beef organ sausage, eggs w/ extra whites, cheese, butter, skim milk, pineapple, and maybe a bagel.

6/17
Treadmill
3mph, 10* incline, 20min

TheLion
06-16-2008, 08:14 PM
roll tide

Auburn
06-16-2008, 08:19 PM
roll tide

Yeah, that never gets old.

TheLion
06-16-2008, 08:26 PM
Yeah, auburn gets old.

agreed

Auburn
06-16-2008, 08:30 PM
I have been beaten by the powers of the internet.

Indifference
06-16-2008, 08:33 PM
How dare you lion, How dare you. 6.

TheLion
06-16-2008, 09:07 PM
*****. good point

Auburn
06-18-2008, 08:28 PM
6/18

Front Squat
225x5x2
Press
145x5x3
Snatch
135x2x5
Farmer's Walks 100lbs per side
3x225ft.
1x150ft.
1x75ft.
GHR Situps w/ 35lb. DB
3x5

Had a solid recovery workout and the blood is flowing well. Snatch form is not stellar at the moment, there were a few that I didn't lock out completely and some I had to walk out to stabilize. Each set required more of a squat than the one before it, but that's not too unexpected.

Coke
06-19-2008, 05:54 AM
In a nice groove man, keep it up.

Auburn
06-19-2008, 02:46 PM
Appreciate the kind words.

6/19
Treadmill Work to Keep Me Smart
3mph, 10* incline, 25min

Also, T-Nation actually had a decent article today by the only decent writer still sending them stuff:

http://www.t-nation.com/article/most_recent/3_tape_measures_of_progress

Indifference
06-19-2008, 04:26 PM
Treadmill? Hopefully you were eating while walking. I just ate this "Thing" that came with all that bison stuff I got. It looked like a sauce while cold, looked like it might have been liquid at some point in time too. So logically I threw it in a pan and sauteed it. It went from speghetti sauce red to brown, shrunk, produced a ton of "liquid" and wouldnt break apart with a spatula. It was the definition of "Meatwad". It cut apart easily enough with a knife and tasted very similar to spicy meatball. I still dont know what it was, but it was good.

Auburn
06-19-2008, 05:40 PM
Treadmill? Hopefully you were eating while walking.

I stocked up on Hostess and Donut Sticks. I'm good to go.

Indifference
06-19-2008, 05:42 PM
Nothing like a good insulin spike to keep the ole heart going!

Auburn
06-19-2008, 06:06 PM
It's not a spike when you keep it elevated all the time.

Auburn
06-19-2008, 06:53 PM
Bodybuilders are funny:

http://www.youtube.com/watch?v=krbBXMLLs9Q

Auburn
06-20-2008, 06:33 PM
6/20

The Workout Of Crushed Dreams

Bench Press
225x4
Back Squat
315x1
345x1
405xfail
405xfail
Laying around with ice on my elbow
20 minutes

I've got some issues to work out. I'll worry about them on Monday.

Indifference
06-20-2008, 07:22 PM
Order your student tickets if you havent yet skinny. And keep moving that elbow.

Auburn
06-21-2008, 08:19 AM
Lessons Learned from Friday:

1. Take your PRs when you can get them. A 20lb. PR would have been great, but a 5lb. PR beats a missed lift all day long.
2. Go back to the beginning and re-evaulate your form every once in a while. I've been in gyms and around lifters since before I started elementary school, but I can't be over-confident about any detail if I want to continue to progress.
3. Beer is better than whey.

That is all.

Auburn
06-23-2008, 08:14 PM
Holy crap. This workout was supposed to be an ass-kicker to make up for Friday and the abuse I put upon my body this weekend. It didn't quite work out like that.

6/23

Power Clean - Front Squat - Jerk
165x3
Press
95x10-8-6-4-2
Band Pulldowns
2x25
Band Pushdowns
2x25
Sledgehammer Wrist Twists
3x10
Pushups
10-8-6
Curls
45x12-10-15
GHR
3x12
Chins w/ Ridiculous Band Assistance
2x5

After the initial 3-rep barbell complex thing, my elbow, shoulder, and wrist on the left side started acting up. Everything after that was basically an attempt to force as much blood into those areas as possible. I'll probably keep some in my rotation from now on.

This was a reiteration of the "Don't be stupid" lesson that I thought I learned the other day. Nutrition has been ridiculously bad since I stopped the diet to focus on this new training program. I don't really do well in moderation, but I've got to focus on keeping my protein intake up and my nutrition somewhat decent if I want to keep my elbow/shoulder happy.

And, a couple of videos to treat anyone that checks this log:

http://www.powerliftingwatch.com/node/5855#comment
http://www.youtube.com/watch?v=3oHH6rdP-3Y&feature=related

Both awesome in their own way.

Indifference
06-23-2008, 08:54 PM
Those videos were awesome. That little red head is insanely strong! Talk about humbling. And the other one is better than some porn... let me just favorite it....


Take care of that arm buddy, you need it for stuff ya know?

bigmoney
06-23-2008, 10:04 PM
Lessons Learned from Friday:

1. Take your PRs when you can get them. A 20lb. PR would have been great, but a 5lb. PR beats a missed lift all day long.
2. Go back to the beginning and re-evaulate your form every once in a while. I've been in gyms and around lifters since before I started elementary school, but I can't be over-confident about any detail if I want to continue to progress.
3. Beer is better than whey.

That is all.
These are some great lessons man. The old "lesson learning" reigns true after all huh?

That vid was pretty sweet. I am being out squatted by a thong wearing skank!!

Auburn
06-24-2008, 07:31 AM
Breakfast was yogurt/omelette/whey.

~750 Calories, 76g protein, 36g carbs, 33g fat.

Already feeling like a bodybuilder. Time to shave the belly and get some spray-on tan.

Deleted scene from Bigger, Faster, Stronger:

http://www.youtube.com/watch?v=vE6uegoRiFk

RedSpikeyThing
06-24-2008, 08:35 AM
This may be Fat Boy's training camp, but fatty's got some muscle under there. Great strength dude, keep it up!

Auburn
06-24-2008, 06:14 PM
Many thanks, all.


6/24

Treadmill
3mph, 10* incline, 30min

Today's diet ended up being around 2700 Calories, 250g protein, 200g carbs, 100g fat. I'll see if can manage to mimic something similar for a while.

Indifference
06-24-2008, 09:27 PM
Hey skinny the diets looking pretty good. Im not sure how you can eat so damn much for breakfast though. Its 3 eggs and some protein for me or I get sick. Excluding chikfila but thats after class... mmm chicken biscuits.

Also I really wanna see that movie. Have you DL'd it or watched it in ATL yet?

Where are you getting the goals for your macros from? Im just curious b/c when im actively trying to drop I stick around 100G carbs probably 300+prot and as much fats as it takes to keep me from feeling like im starving all the time. Im just curious perhaps I need to change it up.

Auburn
06-24-2008, 10:02 PM
Also I really wanna see that movie. Have you DL'd it or watched it in ATL yet?

No, I don't think it's playing there. I didn't see it anywhere on the release list, anyway.


Where are you getting the goals for your macros from? Im just curious b/c when im actively trying to drop I stick around 100G carbs probably 300+prot and as much fats as it takes to keep me from feeling like im starving all the time. Im just curious perhaps I need to change it up.

I'm not really trying to drop anything at the moment. The idea is to keep Calories high enough to train/recover and maybe be in a slight deficit on off days once my aerobic base comes up a little. I don't really care about carb/fat levels as long as Calories stay reasonable and fat is kept decently high over the long-term.

Auburn
06-26-2008, 08:01 PM
6/26

Power Clean
155x1
175x1
195x1
215x1
225xfail
Press cleaned
155x1
175xfail
165x1
175xfail
Front Squat
245x1
265x1
285x1
295x1
305xfail
GHR Situps with 35# DB
4x5
Curls
65x5x3

Pretty happy about tonight. I hit a 20# PR on Cleans, although the last I dropped a little wider than I would have liked. A 10# PR on squats, and I tied a previous PR on the press. I did fail on everything, but I failed with gusto; none were even close.

Coke
06-27-2008, 04:44 AM
Looking awfully nice with them new PRs man.

Auburn
06-30-2008, 08:15 PM
Thanks Coke.

Bench Press
185x5x5
Back Squat
285x5x2
Box Squat
285x5x3
Power Clean
155x3x3
Curls
70x5x3
GHR
10x5x2

Indifference
06-30-2008, 11:27 PM
Hey skinny. I went to BK at about 10 and I could barely get into the store. My quads cramped near the knee AND at the hip as I was trying to walk in and order. At least I got an Indy double whopper. It was tasty.

Coke
07-01-2008, 06:09 AM
Good job throughout man.

Auburn
07-01-2008, 10:40 AM
7/1
Treadmill
3.5mph, 5* incline, 15min

I plan on doing some light technique work later on today. Probably back squatting, cleans, snatches, and overhead squats. Maybe some deadlift stuff.

DiLuglio on the Bent Press, one of the old lifts I think is cool:
http://www.youtube.com/watch?v=6pfx_WOgttY

Mini-Product Review:
Dan John 3-Part DVD Everything's Over My Head

I'm a big fan of Dan John, and this DVD is quite different from most others I've seen. It's short, information-dense, and entertaining with his commentary. As he's done many times before, he offers up many easy tips to accomplish complicated actions that otherwise require too much thinking. It's definitely worth watching a few times if you're interesting in increasing conditioning, learning weightlifting, or interested in long-term shoulder health.

Auburn
07-01-2008, 10:50 AM
Hey skinny. I went to BK at about 10 and I could barely get into the store. My quads cramped near the knee AND at the hip as I was trying to walk in and order. At least I got an Indy double whopper. It was tasty.

Milkshake will fix those cramps in no time.

Auburn
07-02-2008, 07:29 PM
7/2

Front Squat
255x3x2
Press
150x5-4


Ryan had some hip flexor issues and called it a day after one set of squats. I had some lazy issues and called it shortly after. Could be my favorite training session in a long time. Maybe I'll do some treadmill walking in between calculus work.


What do you know? Dave Tate actually put out a new article:

http://www.t-nation.com/article/bodybuilding/9_great_secrets_of_training_success

Indifference
07-02-2008, 07:46 PM
And I better not hear that "A" word again either! skank!


Sigh. Walking has improved. Bending down is a serious bitch.

Auburn
07-02-2008, 09:15 PM
And I better not hear that "A" word again either! skank!

http://www.youtube.com/watch?v=pyK-3Em8__c

Aerobics brings the ponytail.

Auburn
07-03-2008, 04:43 PM
I just couldn't cut this week that short. My hamstrings and adductors were a little sore, but I felt I had some box squats in me.

7/3

Box Squat on 13" box
Barx5x2
135x5
225x3
275x1
315x1
365x1
405x1

Finally hit 405. I could feel every part of my legs fire raising the weight. That's all I wanted to do today, so I came in and started pre-gaming for the weekend in celebration. I might actually have to swap over to a power stance on my free squats and see what I've got.

Couple of mini-reviews:
III by Jim Wendler
Both of these books are from EliteFTS. I'm going to judge them without taking the price into account. If you've ordered anything from EliteFTS, you know you've got to pay a little more than you would expect for some things. Anyway, book is very stripped down, no superfluous info. But, I think it's a very good book from a program standpoint. It's got some interesting stuff that I want to try out one day, and I think it complements both of Rippetoe's books for solid 3-day/week training programs at any point in most athlete's careers.

The Tao of B by Glenn Buechlein
Very funny, very informative. This book has some good anecdotes and training ideas that go against the dogma you hear from most people that should know better. Thoroughly enjoyable and gives me some new ideas to try out.

Coke
07-04-2008, 06:35 AM
Great concentrated effort with the box squats bro.

Auburn
07-07-2008, 08:12 PM
Thanks, man.

7/7
Press
125x5
135x5
140x7 http://www.youtube.com/watch?v=3_7fyRHUwjQ
Deadlift
290x5
310x5
330x7 http://www.youtube.com/watch?v=5xK_dfnISNw
Pushups on bar in bench position
15-12-10-8-6
Back Extensions bar on back
3x5
Supine Rows
6-4-2
GHR Situps
35#x5+BWx10
BWx10

Training ADD kicked in and I decided to try the 5/3/1 program Wendler talks about. On paper, it seems more my style with rotating the lifts to keep enjoyment high. I'll see how it treats me.

bigmoney
07-07-2008, 08:28 PM
I've read bout the 5/3/1 wendler talks about. Is it 5RM, 3RM, 1RM, deload...then you do it all over again with the same exercises and try to get a new 5/3/1 RM?

Auburn
07-07-2008, 08:39 PM
I've read bout the 5/3/1 wendler talks about. Is it 5RM, 3RM, 1RM, deload...then you do it all over again with the same exercises and try to get a new 5/3/1 RM?

Basically. He pretty much sums it up right here:

http://asp.elitefts.com/qa/default.asp?qid=68093&tid=

He goes into a little more detail in the book with some ideas, but nothing that would affect the program much either way.

Auburn
07-09-2008, 07:42 PM
7/9

Bench Press
190x5
205x5
215x5
Dips
5-4-4-3-3
Chins
3 Band Assist on #3
2-3 with partner hand assist
Curls
75x5x5

I'm quite sore in the majority of my body from Monday's workout. So far, I'm really enjoying this template. I woke up this morning looking forward to tonight's lifting, which is rare since the bench is my least favorite exercise. Friday has me a little nervous, though. I'm going to attempt some higher rep front squats, which I've only done once before and swore I'd never do again.

Indifference
07-09-2008, 08:19 PM
Dont worry skinny, we'll get those chins up there if I have to fill your hostess cakes with helium!

Auburn
07-09-2008, 09:15 PM
Dont worry skinny, we'll get those chins up there if I have to fill your hostess cakes with helium!

The Hostess cakes are probably why I can't do any chins anymore. I don't care, I'm not eating carrots.

Coke
07-10-2008, 06:13 AM
Good deal, having fun with the new program.

Indifference
07-10-2008, 08:14 AM
How dare you. Carrots are delicious, especially with some liquid fat (ranch). At least they arent beef hearts or livers. Seriously.

Auburn
07-10-2008, 10:35 AM
I weighed this morning, and I haven't put on much since finishing the short diet. So, I'm just weak.

Auburn
07-10-2008, 04:01 PM
The proper way to do cleans:

http://asp.elitefts.com/qa/training-logs.asp?qid=77041&tid=

bigmoney
07-10-2008, 08:37 PM
The proper way to do cleans:

http://asp.elitefts.com/qa/training-logs.asp?qid=77041&tid=

I always thought I was doing something wrong on my cleans. Now I know.

Auburn
07-11-2008, 05:04 PM
7/11

13" Box Squat
275x5
290x5
310x6

Done.

Man, 5-reps on the box really suck. I should have done more, but I met my goal for the day and I wimped out. I love Fridays.

Auburn
07-13-2008, 09:30 AM
7/13

Press
130x3
140x3
150x5
Pushups on bar in bench grip
15-15-12-10-10
Supine Rows bench grip
8-6-6-8-6

There's nothing like a fasted Sunday morning workout to make you want to pray to some deity. Like all fasted workouts, I had a ridiculous pump, which made the workout take forever. Fairly happy with it, though.

Coke
07-14-2008, 07:16 AM
Like them efforts dude, doing great.

Auburn
07-14-2008, 06:32 PM
Like them efforts dude, doing great.

Thanks, man. If I ever got some gorilla gene therapy maybe I'll be able to press what you warm-up with.

Auburn
07-14-2008, 06:35 PM
7/14

Deadlift
315x3
325x3
345x6
GHR Situps
15-12-10-8-6

Total workout took a little under 30 minutes, which was really nice. I adjusted my deadlift form a little which brought my hips higher in the start of the pull, but it seemed to feel better off the floor.

Coke
07-15-2008, 05:33 AM
The hips do come more into play when doing regular deads, nice job.

Indifference
07-15-2008, 08:39 PM
Hey skinny I think i may attempt to lift tomorrow. Ill give you a hollar in the day sometime, dont know if im gonna work or not. I told ya to adjust that DL! Make it work skinny make it work!

Auburn
07-16-2008, 05:29 PM
7/16

Bench Press
205x3
215x3
230x2
Dips
5-5-4


I really started out too high on my bench for this cycle. I'm cutting 15# off for next week and I'll begin the next cycle with bench 10# under my current prescribed max. Must be all the turkey and fruit I've been eating. Time to go get some cereal.

bigmoney
07-16-2008, 05:57 PM
you following the wendler 5/3/1 program? Seems simple but very effective from what I have seen in his training logs.

Auburn
07-16-2008, 06:23 PM
you following the wendler 5/3/1 program? Seems simple but very effective from what I have seen in his training logs.

Yeah, he recommended dropping your maxes down a good bit to make the first couple of cycles easy. I only dropped mine from 265 to 255, and my triceps don't have any strength stamina. So, I'm going down to 245 for the next cycle. On paper, this program looks better suited for a more advanced trainee than myself, but it fits in with what I enjoy about training. It could be just as effective for me, I'll have to give it a while. I'd say most progress comes from what the trainee puts into the program, though.

Auburn
07-17-2008, 12:00 PM
7/17

Back Squat
285x3
300x3
320x6
215x10
195x10
175x10
160x10
140x10

This workout took forever since my lower back got tight. It's been a long time since I've had a pump like this in my legs.

Coke
07-18-2008, 06:09 AM
Squats are looking great, nice follow up with high rep sets.

Auburn
07-20-2008, 06:01 PM
Squats are looking great, nice follow up with high rep sets.

Thanks, man. The high reps are definitely unique to me.

Auburn
07-20-2008, 06:03 PM
7/20

Press 5 min. rest after heavy sets, 2 min. rest after lighter sets
125x5
140x3
155x5
100x10
90x10
80x10
70x10
65x10

And, I couldn't feel my shoulders or triceps for the last couple of sets. I just had to focus on the movement and shoving my chest forward to get the weight to lockout. This was my last overhead workout before I get lazy and deload next week, so it was fun.

Auburn
07-21-2008, 07:11 PM
7/21

Deadlift
290x5
325x3
365x3
230x10
210x8
GHR Situps
15-15-15-12-10


I mistakenly thought that I could use the same 5min/2min rest protocol from yesterday. It wasn't happening. I've either got to increase the rest on the accessory deadlift sets or I've got to swap the 5x10 for other assistance exercises.

Indifference
07-21-2008, 07:43 PM
You busted ass today man. I got second hand tired.

Coke
07-22-2008, 05:35 AM
Wow man, solid back-to-back training.

Auburn
07-23-2008, 07:20 PM
Thanks, guys.

7/23

Bench Press
175x5
195x3
220x4
140x10
125x10
115x10
105x10
90x25
Supine Rows
10-10-8-6-4
Curls
65x8-6-4

Workout felt really good tonight. It wasn't too hard, but I feel like my upper back is coming along a little bit.

Funny story: My roommate hasn't lifted in a few months due to a hernia surgery. He comes home from eating dinner during the middle of the workout, does a set of 135 on the bench, then does a few ay 185. I walk in after the workout and he's eating a bowl of Frosted Flakes because he lifted and needed to "carb up".

Indifference
07-23-2008, 07:52 PM
Yeah he was looking a bit skinny and famished there after eating all that lamb.

Good lifting today mang

Auburn
07-25-2008, 09:10 PM
7/25

Back Squat
265x5
300x3
335x5
215x10x2
195x10
175x10
160x10
Hanging Leg Raises
10-8-6-4-2

Indifference
07-25-2008, 09:37 PM
good work tonight buddy. Too bad nobody hit my car or the 5-0 didnt stay long enough to see the domestic dispute!

Coke
07-28-2008, 05:27 AM
Fine concentrated effort with the squats dude.

Auburn
07-28-2008, 08:44 AM
7/28 A.M. fasted session

Press
100x5
105x5
115x5
Supine Rows
3x10
Curls
65x8-8-5

This week is deload week. Nice quick workouts.

Treadmill at 3mph
10min at 10*
10min at 5*
10min at 7.5*

Indifference
07-28-2008, 09:02 AM
AM workout? WHY THE INSANITY?


Your still up for tonight right right right right?

Auburn
07-28-2008, 09:46 AM
AM workout? WHY THE INSANITY?

Your still up for tonight right right right right?


If I work out twice a day I'm bound to swole up twice as fast.

Auburn
07-28-2008, 07:45 PM
7/28 P.M. session

Deadlift
230x5
250x5
270x5
GHR Situps
3x15

I do love the deload week. It sure was tiring standing around watching other people squat and bench.

I also weighed in at a new high. I've been mowing through cereal like the kids in Heavyweights, so I'm full of glycogen, bloat, and fat. It was like 235 or something around there. If I'm going to squat weightxage this week to celebrate my birthday, I've got to cut some water quickly. Off to another treadmill session...

Treadmill 3mph
25min at 1*

Indifference
07-28-2008, 08:18 PM
Yeah you better get on that treadmill. Have your roomy dangle a steak in front of you just out of reach.. better yet a twinky or something.

Standing around watching Other People workout huh. Too bad when I start I wont have anybody to stand around and watch.

Coke
07-29-2008, 05:52 AM
Good luck with the am/pm efforts - glad to see you stepping to it that way.

Indifference
07-29-2008, 08:11 AM
You remember those mornings we talked about? Yeah. A pound or so of peanut butter and a sleeve of ritz immediately before bed produces those effects nicely. Im not sure if im the titanic or the iceberg.

Oh and happy birthday. Go deplete more!

Ben Moore
07-29-2008, 09:54 AM
Even though you're an Auburn fan - nice work in here

GO VOLS!!!

Indifference
07-29-2008, 04:55 PM
Since Jeremy is busy with his birthday festivities I shall do my best and reply with a

WAR****INGEAGLE

Ben Moore
07-30-2008, 12:03 AM
Haha.

Auburn
07-30-2008, 08:05 AM
Thanks guys. I did manage to get a little done on my birthday.

7/29

Treadmill at 3mph
Around 80min at varying inclines, I just went until it said 550 Calories


War Eagle, baby.

Auburn
07-30-2008, 07:30 PM
7/30

De-Fat in '08 A.M. Session
Treadmill 3mph
275 Calories

Birthday Fun P.M. Session
Back Squat
230x24
Hanging Leg Raises
1x10

Ryan announced that it was squat day when he showed up. I wasn't anticipating doing the weightxage until Friday. But, I'm glad that I got it out of the way. I did more of an athletic/Olympic style squat than I normally do as I was worried about my lower back holding up for the entire time. Turns out that it didn't matter, the last few reps had a lot of back action anyway.

Indifference
07-30-2008, 09:12 PM
You sound like you didnt want to squat for some reason!? I mean really, who doesnt want to squat? You did say it was your favorite lift!

Good work today mcskinny

Heres your 230x24
http://www.youtube.com/watch?v=9oySimeLkvE
Sweet fall. Too bad I didnt get the whole thing at the end when you toppled, that would have made it even better!

Auburn
07-30-2008, 09:19 PM
Heres your 230x24
http://www.youtube.com/watch?v=9oySimeLkvE


Man, I sure do know how to bounce out of the hole and good morning that bitch up.

Dinner: 1 full plate of Nihon (steak, scallops, rice, vegetables) + 1/2 of my roommate's plate that he couldn't finish + 3 Mellow Yellows

I am all that is man.

Indifference
07-30-2008, 09:46 PM
Damn that sounds good. Minus the gallon of carbonated urine, ill make it dr pepper. Oh, and im going with you guys next time.

Coke
07-31-2008, 06:20 AM
Impressive 'birthday' squats man, looks killer.

Auburn
08-01-2008, 07:22 PM
Thanks, Coke.

8/1

Bench
140x5
150x5
160x5
Supine Rows
3x10
Curls
65x8-8-12

Last day of the deload week, and I'm feeling strong for next week. In an effort to clean up my diet, I'll also start including my daily eats.

8/1 Diet
Meal 1: 4 eggs and hashbrowns cooked in butter, 1 glass whole milk
Workout: 1 glass whole milk
Meal 2: Pork roast, potato w/ sour cream & butter, 1 glass whole milk

Indifference
08-01-2008, 07:31 PM
Dont cave man. Youve seen what skinnyness does to gym efforts!!

Auburn
08-01-2008, 07:39 PM
Dont cave man. Youve seen what skinnyness does to gym efforts!!

As long I don't start jogging I'll probably be okay.

Auburn
08-02-2008, 06:02 PM
8/2

Training:
Worked on a car and sweat out all the toxins

Diet:
Meal 1: Muesli w/ almond butter and whole yogurt, 1 glass whole milk
Meal 2: Chicken Wings, English muffin w/ cream cheese, 1 glass milk
Meal 3: Eggs, chicken, and hashbrowns cooked in butter, 1 glass milk
Dessert: 1 glass wine (desperately in need of a trip to the liquor store)


Are you a 'mo on the go? If so, call this guy:
http://homobody.com/

Indifference
08-03-2008, 05:46 PM
I wont ask how you found that site...



I just wanted to share that today is the beginning of some seriousness. Ive decided ive got to do something different, and my diet is the worst thing Ive got going for me. Some days its like 200grams and some days its like 100. And we both know neither of those amounts do **** for us fatties. So from today on its going to be

-3 protein shakes (3 scoops nitrean each =~75+ protein a piece)
-3 filets of either chicken, salmon, tilapia, or beef (Im not sure what amount is in what, but we'll say 40g a piece)
-whatever else I eat in a day

so that totals up to more than 200 in liquid and then 120 in solids. This leaves me with fats and carbs to do what I please (beer + junk food)

what you think about this big j? Care to jump on the bandwagon?

Auburn
08-04-2008, 08:58 AM
You go ultra high protein and I'll go with whatever recomp/cut/binge diet that comes my way. You've still got 50lbs. to make up before you can make me grow a beard.

8/3
Press
125x5
135x5
145x7
100x10
95x10
85x10
75x10
70x10

Diet:
English muffin w/ cream cheese, milk
Chicken wings, English muffin w/ cream cheese
Barbecue potato w/ chicken, sour cream, butter

Indifference
08-04-2008, 11:11 AM
Ive already had that 50lbs at one point! dont you shave that stubble off we'll make a grizzly out of you yet!

Auburn
08-04-2008, 01:48 PM
I would fit right in:

http://www.youtube.com/watch?v=faUXYJ1g3og

Indifference
08-04-2008, 04:09 PM
Lol man you never let me down

Auburn
08-04-2008, 07:54 PM
8/4
Deadlift
295x5
315x5
335x6
235x10
215x10
195x10
180x10
160x10
GHR Situps
15-15-15-12-12

Diet:
Meal 1: Muesli w/ almond butter & whole yogurt
Meal 2: Salad w/ shrimp and feta cheese
Pre-Workout: English muffin w/ cream cheese, 1 glass skim milk
Workout: 2 glasses skim milk
Post-Workout: English muffin w/ cream cheese, 1 glass skim milk
Meal 3: Barbecue baked potato w/ chicken, butter, sour cream

I've resigned myself that I'm all lower back in the deadlift and squat. So, I'm just going to make that bitch strong. It worked for Ed Coan:

http://www.youtube.com/watch?v=632dLyvtqAU


Does anyone else think Dave Matthews looks like a skinny Ed Coan?

Indifference
08-04-2008, 08:15 PM
I like dave matthews.... and I think he may have a receeding hair line like dave matthews, but thats about it. Also, dave is not skinny, hes kind of fat, but Mr coan is enormous, so it looks like dave is skinny.

Good lifting today. Good luck tomorrow.

Auburn
08-04-2008, 08:40 PM
I like dave matthews.... and I think he may have a receeding hair line like dave matthews, but thats about it.

It's definitely in the hairline when I noticed it. I guess a lot of people would look similar if their neck was as wide as their head.

I don't know, this is some fancy dancing for a fat man:

http://www.youtube.com/watch?v=skOY7nKH144

Whenever I'm that high, I usually fall straight down.

Also of interest, Rippetoe told the NSCA to **** off: http://media.crossfit.com/cf-video/RippetoeCSCSResignation.pdf

bigmoney
08-04-2008, 09:50 PM
I've resigned myself that I'm all lower back in the deadlift and squat. So, I'm just going to make that bitch strong. It worked for Ed Coan:


This is what I am doing. My leverages pretty much force me to squat with a good forward lean. There is no problem with a lean as long as you are arched. Just look at Steve Goggins and Coan. They leaned pretty far over and had INSANE deadlifts to boot!

BTW, are you still doing the wendler-esque program? I'm trying to figure out the percentages roughly. So was the top set of 6 in the program as well as the ridiculous sets of 10 or was that just for "cardio sake"?

I am going to see DMB for the first time this month. Carter Beauford (drummer) is my idol. It should be good times all around.

Auburn
08-04-2008, 10:06 PM
BTW, are you still doing the wendler-esque program? I'm trying to figure out the percentages roughly. So was the top set of 6 in the program as well as the ridiculous sets of 10 or was that just for "cardio sake"?

Yeah, the top set is basically "do what you can without failing". The sets of 10 are in a program option that he lays out. I'm playing around with them instead of other assistance exercises since I think there may be some gains to be had at improving neural efficiency of the movement. I don't know, it may not work as well as other things.


I am going to see DMB for the first time this month. Carter Beauford (drummer) is my idol. It should be good times all around.

People can say what they want, DMB puts on a better concert than anyone else that I've seen. Aerosmith might have been a little more high-energy, but they didn't have the same atmosphere. You should love it. I go to at least one every summer.

Auburn
08-05-2008, 07:33 PM
8/5

Training:
Mental energy spent on exams

Diet:
Meal 1: Muesli w/ almond butter & yogurt
Meal 2: Salad w/ shrimp & feta cheese
Meal 3: Vodka Martini (hit me harder than expected)
Meal 4: Eggs & hashbrowns cooked in butter

bigmoney
08-05-2008, 08:19 PM
great training. Studying makes squats seem easy.

Indifference
08-05-2008, 08:24 PM
A vodka martini? Working on some pre exam stress release eh? Im glad my **** is dooone. I got the test and the first ****ing problem was an EXACT copy of one on his other exam, lucky for me I had written the exact thing down earlier so I just marked the numbers that were right lol. Test was alright, It got harder in difficulty as it went along. I left the last one blank and drew an upside down smiley with a tear on it. Speaking of tears im gonna go walk around the track for a bit.

Kiaran
08-05-2008, 08:28 PM
What's up, man. Thought I would stop by and pay tribute to your journey. Never seen any vids with Ed Coan. He's a strong dude, damn! He does sorta look like a big Dave Matthews I suppose. My wife says they put on a damn great show for sure. I'd love to catch them someday before they are gone.

Deads are looking fierce up above. Do you do all your training with Indif (Ryan?)? What's your focus in school too? I'll have to take some time and read through the openings of your journal here.

Indifference
08-05-2008, 10:36 PM
lol K you need to go to a dave concert. If your on the floor (hell or in the stands) you get the best free high ever. Awesome experience. I drank a bunch of beers and was so high by the end of the concert it was ridiculous. Im not sure I could have gotten that good if I had purposefully tried.

Steve says our grades are posted on the wall. Bitch is makin me walk all the way up to parker to get that thing tomorrow morning. So much for sleeping in.

P.S. Your skinny.

Auburn
08-06-2008, 08:22 PM
Money-Ryan-Kiaran

Thanks for the encouragement.

8/6
Bench Press
175x5
190x5
200x7
140x10
130x10
115x10
105x10
95x30
Supine Rows
10-10-10-9-4
Curls
65x12-10-8-8-6

Diet:
Meal 1: Muesli w/ almond butter & yogurt
Meal 2:Jersey Mike's Club Sub w/ Pepsi
Meal 3: Vodka Martini
Pre-Workout: English muffin w/ cream cheese, 1 glass milk, 1 glass carrot juice & V8
Workout: 2 glasses milk
Post-Workout: English muffin w/ cream cheese, 1 glass milk
Meal 4: Chicken wings

Auburn
08-06-2008, 08:23 PM
Do you do all your training with Indif (Ryan?)? What's your focus in school too?

Yeah, Ryan and I lift together. Except when he goes running. I can't keep up with the young lightweights.

I'm majoring in Molecular Biology and Chemistry. I've been majoring in one thing or another for a long time.

Auburn
08-06-2008, 08:29 PM
http://failblog.files.wordpress.com/2008/07/fail-owned-wendys-fail.jpg

Indifference
08-06-2008, 08:46 PM
If that were only true...



Good work today ... and who you callin lightweight?!

bigmoney
08-06-2008, 09:44 PM
Lol, a vodka martini in the middle of the day. Excellent.

Auburn
08-07-2008, 08:22 PM
Oh, I was a bad, bad lifter today. I went out to dinner with some old friends from out of town before lifting. I would up making my partner wait on me a few minutes, and I might have had a little too much to drink before squatting.

8/7
Back Squat
275x5
290x5
310x11

And, I was done after some ugly squatting. My stomach didn't want me to do much more, for fear of regurgitating some beer. I watched and faux-coached to make myself feel better.

Diet:
Meal 1: Muesli w/ almond butter & yogurt, V8 & carrot juice
Meal 2: Vodka Martini
Meal 3: Turkey sandwhich (awesome), 2 Yuenglings, 2 Abita TurboDogs

So, subpar diet, subpar lifting. But, I don't get to see these guys that often, and they are good friends. I'll take a good time with friends over one lifting session anytime.

Indifference
08-07-2008, 08:35 PM
And you raped the squats too McSkinny. Very huge. Ive got this coors in my hand and Ive been wanting it since the first whiff of your breath. Im going to go grill that giant meat kabob thing and its going to be delicious with all this beer. Thanks a ton for the garage key too. Id lose my mind and probably run around the track every single day if I didnt get to lift heavy you know. We dont want me running every day. I'd bring the skinny disease into the garage and I hear its contagious.

Coke
08-08-2008, 05:21 AM
Nice and brief concentrated squats, 310 x 11 is big dude.

Kiaran
08-08-2008, 04:13 PM
310x11? Holy ****, that's a damn fine set of squats. Those beers must have super charged your legs. So how many calories was "Meal 2"?

Auburn
08-11-2008, 05:42 PM
Diet was all over the place on the weekend from graduation celebrations, end-of-finals celebrations, friend's birthday celebrations, etc. I cleaned up a good bit on Sunday, though.

8/10
Diet:
Meal 1: Steel-cut oats, whole yogurt, peanut butter, dark chocolate, skim milk
Meal 2: Plate of meat and vegetables at Chinese restaurant
Meal 3: Chicken, English peas
Meal 4: handful of cashews

8/11
Press
135x3
145x3
155x4
Chest-Support T-Bar Rows
45x10x2
90x8x2
135x6x2
180x4x2
Face Pulls
80x15x3

Bicycling
10 miles

Diet:
Meal 1: Eggs, pork tenderloin, skim milk
Meal 2: Steak, hasbrowns
Meal 3: Chicken, asparagus


Some things are going to change in my program. I could barely lift today because of shoulder/elbow pain, and I was diagnosed with asthma. My lung capacity is so bad that I couldn't pass one of tests they put me on, estimating that I have the lungs of a 36 year-old. My rep ranges might go up for a little while to keep my joints happy, and my aerobic work is going to go up a good bit.

bigmoney
08-11-2008, 07:38 PM
how do you eat those steel cut oats? In a shake or what? I'll be damned if I'm going to boil water and cook those bastards.

Auburn
08-11-2008, 07:53 PM
how do you eat those steel cut oats? In a shake or what? I'll be damned if I'm going to boil water and cook those bastards.

Yeah, I just boil them and go about my business. 12-15 minutes or so with stirring every few minutes does them well. Truthfully, I really prefer the texture of rolled oats. I only eat the steel-cut when they're all I have.

Indifference
08-11-2008, 08:31 PM
whaaaaaaaaaaat? Wow man. Did you nix the DLs for the day? And how the heck did you get your elbow and shoulder hurting again? You werent having any issues last week? Youve been doing some pretty heavy/high rep applications lately and it doesnt seem like youve had any issues? crazy man.

Auburn
08-11-2008, 08:47 PM
And how the heck did you get your elbow and shoulder hurting again?

I'm not sure, my nutrition over the weekend was non-existent and I helped move a freezer Saturday which hurt it a little. I'm going to play around some this week and see what happens. I'm thinking of either upping the intensity on higher rep sets (if I replace the main sets with them) or dropping them and doing more pre-hab stuff. My goal is just to be able to do stuff like move a freezer without them hurting. Maybe the new anti-inflammatory asthma medication will help, too.

Coke
08-12-2008, 06:06 AM
Maybe the new anti-inflammatory asthma medication will help, too.

Sure hope so, wish you the best with treating that condition bro.

Auburn
08-12-2008, 01:25 PM
8/12

Power clean + Push Jerk
155x2+2x5
DB Swing
50x15x3
Jumping Knee Tucks
1x30
Roman Chair Situp
2x8


Did a standard recovery workout from the Performance Menu today. It felt good, but was challenging to my conditioning. I was hassling pretty hard in between sets of the clean+jerk, which was a little embarassing. But, I feel good. Only a slight reminder today from my shoulder and elbow. I really want to stay with heavier weights as high rep lactate stuff kills my motivation to train. So, I might be swapping over to more Olympic pulling and jerking instead of standard rowing and pressing.

Diet:
Meal 1: Eggs, hashbrowns, pork tenderloin
Meal 2: Chicken, English peas, macaroni & cheese
Meal 3: Dunno, probably more meat and vegetables

Indifference
08-12-2008, 10:56 PM
More deadlifting you say? Lookin good my mang. Dont overstress that elbow buddy. Take it easy for a bit. Also I think you need to eat more or somethin man cause im out eating you by a ton and you DEF need more protein.

Oh and one more thing

Quit hitting on my team USA gymnasts. I totally call dibsies on the 20 year old with the traps (seriously those are hot) and the short one with the leg muscles. You can have the other 4 but quit hittin on my wimminz or im gonna woops my squat into the TA on friday!! lolz

Auburn
08-13-2008, 03:33 PM
The Hotness:

http://www.faniq.com/images/blog/Picture%2039(5).png

She must do Crossfit.

I won't post a picture of the 16 year-old, even though I have a strict 'don't ask, don't tell' policy.

8/13

Front Squat
225x3x4
Snatch Pull
135x4
145x3
155x2
Push Press
135x5x5
RC Situp
3x15
Side Bends
70x20x3

Diet:
Meal 1: Eggs, Bacon, Skim Milk, English Muffin w/ low-fat cream cheese
Meal 2: Club Sandwich w/ chicken tortilla soup
Meal 3: Not sure


Shoulder and elbow only gave a hint of weakness today. I've ordered some joint-friendly stuff that I'll start back on and see what happens. My elbows used to give me trouble playing softball and some herbal (hippie) COX-2 inhibitors worked well. I guess I might should order some protein powder.

I also finally picked up some other shoes. I'll keep my Chucks for some movements, but they are showing wear and are getting loose.

Do-Win Rogues: http://store.wfwclub.com/rowesh.html

Indifference
08-13-2008, 04:31 PM
Yeah, you really need to eat more brotein, bro. Good work nonetheless. Ill have to get you to tell me about that joint stuff when you get back, might help my worthless shoulder.

Im pretty sure I would be banned if I verbalized my thoughts on the above picture. And I also agree 100% with your dont ask dont tell policy. You dont have to tell me, lets just say after some deliberation I think I would probably go to jail a second time because the first time was worth it.

Coke
08-14-2008, 06:00 AM
Way to keep on track dude, solid front squats and all.

Auburn
08-14-2008, 12:50 PM
Thanks guys.

8/14
Muscle Snatch
95x2
105x2
115x2
Power Snatch
135x2x5


I forgot how nice it was being at a gym with bumper plates. Dropping the weight is much more forgiving on the body than trying to lower it under some control. Tonight I'm going to try a conditioning circuit and see how it feels.

Edit: My conditioning circuit was foiled by high school kids that wouldn't leave the track. I can't thank them enough.

Diet:
Meal 1: Eggs, hasbrowns, bacon
Meal 2: Club sub from Firehouse
Meal 3: Chicken, asparagus, macaroni/cheese


"It takes a pure heart to be a weightlifter, a black heart to be a powerlifter, and no heart at all to be a bodybuilder."

Indifference
08-15-2008, 08:45 PM
Black heart. I like it. Nice work, except I thought I would never ever see you and *track* in the same sentence? Were you just going out to watch the jailbait or what? I mean srsly your way too skinny to be on a track my mang. Also your trash can smells like death with a side of *******. Lol.

Auburn
08-15-2008, 09:39 PM
I thought I would never ever see you and *track* in the same sentence?

I got this ultra-fatass seat for the bike and wanted to try it out. The plan was 3 rounds of the following:

Cycle 800m
10 Jumping Squats
10 Plyometric Pushups

I'm glad I didn't have to find out it would take me 75 minutes to complete that.

Auburn
08-16-2008, 09:58 AM
8/16

Saturday Morning Fasted Workout
Snatch
135x1
155xmiss
Clean + Jerk
175x1
Back Squat
365x1
Hanging Leg Raises
2x10


My intention was to do full squat snatch/cleans today, but I need to back some weight off and get comfortable dropping to full depth. Both of those were power versions. Elbow is hurting a little from the missed snatch, and trap attachments still don't like the quick lifts. Tomorrow is back to AU, with some new ideas for the garage gym.

I also put out some feelers for any local Olympic coaches. I'd really like an experienced eye to help me out.

Edit: Heard back from the coach. He invited me to come train with them. They train on Tuesday/Thursday nights and Saturday mornings. I'm going to have to think about the best way to integrate strength movements in with the quick lifts.

Coke
08-16-2008, 06:37 PM
Sounds sweet, good deal on getting invited to train with them cats.

Indifference
08-16-2008, 08:29 PM
Whoah what did you do now? Your gonna have to call me tomorrow and explain this coaching thing, sounds pretty awesome man.

Auburn
08-16-2008, 10:32 PM
Whoah what did you do now? Your gonna have to call me tomorrow and explain this coaching thing, sounds pretty awesome man.

I'll still be strength training on M/W/F at my place. I've got a new layout idea that might give us some more room.

Hopefully, I'll just be doing my Olympic training with the East Alabama Weightlifting Club. I've got to call him when I get back up to Auburn.

Indifference
08-17-2008, 01:48 PM
More room huh? We're gonna put the squat rack ON TOP of the TA!

Auburn
08-18-2008, 09:01 PM
8/18

Snatch Grip Deadlift
185x3x3
Push Press
145x5x5
Weighted Situps weight behind head
10x10
20x10
25x10
Back Squat bar position started mid-range and went lower about halfway through
320x3x5
Lateral Planks
30s
30s
15s
Overhead Shrugs
95x8x2


Recovery Work
Foam Roller
Epsom Salt+Ice bath
Hot Tub
Contrast Shower

Diet:
Meal 1: 6" Turkey Subway sandwich
Meal 2: Stouffer's frozen lasagna thing
Meal 3: Lunchable


I know, my diet is odd. I do have some protein powder coming, though.

Mini-Review
Never Enough! Squat and Deadlift Edition: 4.5/5
This DVD is awesome. It's much more entertaining than most training videos, but it's information dense.

And, my Rippetoe quote of the week:

"**** barbell rows. I'm tired of hearing about them. If you guys want to do them, just go ahead but keep it to yourselves.

I don't like inclines either."

bigmoney
08-18-2008, 10:13 PM
Nice lifting and pretty sweet diet ya got going on there. I like that quote from Rippetoe. I would hate rows too if I had hundreds of pencil necked teenagers emailing/calling me about how to properly retract the scapula to perform barbell rows etc.
I too enjoyed the never enough squat/dl. The bench one is equally as good. I really want to see Voeglpohl XXX!

Auburn
08-19-2008, 12:20 PM
8/19

Muscle Snatch
125x1
Tall Clean+Push Press+Push Jerk
105x2x3

Should be doing some conditioning and technique work later on tonight.

Auburn
08-19-2008, 07:41 PM
8/19 P.M.

A ton of technique work. The progression of weight was wood bar, light bar, Olympic bar, +10kg, +15kg for the following movements:

Overhead Squat
Pressing Snatch Balance
Flip-Under Snatches
Tall Cleans
Front Squat
Press
Push Jerk

Then, we did a lot of static holds on the first and second positions of the clean.

Auxiliary work:
Chins
BWx2.5
BWx2
Russian Twists
5kgx20
Weighted Situps 20# DB in each hand overhead
20

And then some stretching work.

It was absolutely the most productive training session of my life. Nothing too strenuous, but holding some of those positions and repeatedly doing overhead work had me hurting pretty quickly.

Recovery:
Ice Bath
Contrast Shower
Delicious Carbs

Diet:
Hot Pocket Breakfast thing, skim milk
Microwaveable lasagna dish, skim milk, Pringles
Cashews, PB&J sandwich, skim milk
Chicken wings, chocolate pastry things

Probably no conditioning work tonight as I want to get plenty of sleep.

bigmoney
08-19-2008, 08:06 PM
pretty cool dude. Are you going hardcore OLY or just introducing it slowly?

Auburn
08-19-2008, 08:13 PM
I'll just be introducing it slowly. The rest of the weightlifting club is gearing up for a meet this Saturday, so it will be next week before I get a feel for how he lays out training. Then, I'll have a better idea how to pair strength movements on other days with it.

I will essentially stop any movement that will interfere with his training, though. If I'm going to go to him for help, the least I can do is not counteract it by screwing around on other stuff. So, probably mostly torso and conditioning training outside of learning the quick lifts for right now.

Indifference
08-19-2008, 09:48 PM
=( Your not gonna powerlift anymore with us in the ole' garage gym... Its cool though. Now I really can call you coach jeremy and get away with it. Still up for tomorrow right?

Auburn
08-19-2008, 09:57 PM
Now I really can call you coach jeremy and get away with it. Still up for tomorrow right?

Yeah, I'll be showing you boys how to do some Farmer's Walks.

Indifference
08-19-2008, 10:38 PM
Hah yah you will, BY YOURSELF! Genetics in the morning skinny.

Coke
08-20-2008, 05:46 AM
BB rows are the **** imo, it took me years to get into 'em though - maybe try some db rows instead.

Hard at work back-to-back man.

Auburn
08-20-2008, 06:30 AM
BB rows are the **** imo, it took me years to get into 'em though - maybe try some db rows instead.

I definitely think they have their place. Rippetoe just has that great Texan demeanor that I enjoy. But, if he told anyone rowing 300+ that they were wasting their time, the heat might be getting to him.

Auburn
08-20-2008, 08:09 PM
8/20

Conditioning Circuits 3 rounds for time
20 DB Swings 50#
10 GHR Situps BW
5 Box Jumps 28.75"
9:45
Neck Harness
7.5x20x3
Slosh Pipe Carry 2 Zercher carry, 1 shoulder carry
3x520ft bar touched ground 3 times on last 1/2 of the last carry


Recovery
Foam Roller
Ice Bath
Contrast Shower

Diet was more of the same, just a good bit more food today.

I'm pretty happy with this workout, but we'll see how I feel tomorrow.

Indifference
08-20-2008, 08:27 PM
beastly work today mang, the pillar of pain looked like a lot of fun... I might come with you on sat im thinkin about it

Auburn
08-20-2008, 08:52 PM
It's going to be a rousing time in a backwoods high school gymnasium. No better way to spend a Saturday morning.

Indifference
08-20-2008, 10:05 PM
we gotta get breakfast first if we go... and by breakfast I mean chikfila chicken biscuits.

Coke
08-21-2008, 07:42 AM
Like the neck harness and pipe carries, solid conditioning circuits as well guy.

Auburn
08-21-2008, 07:23 PM
Thanks Coke.

8/21

Lots more technique work. We worked on the second and jump position of the snatch, holding each position, and working on flow and the jump. Some light power snatches followed. We also worked heavier on snatch flip-unders, front squats, push jerks, and tall cleans.

Auxilliary:

Chins
BWx2
BWx1
Weighted Situps 20# DB in each hand overhead
20
Standing Twists 10kg plate head out in front
20

Stretching

Recovery:
Ice Bath
Contrast Shower

Traps and elbow are not quite as bad today.

I'll probably quit posting my diet as I'm going to begin swapping over to a TKD style diet, which I hope to hold for a while until I see how it affects my training.

Indifference
08-21-2008, 07:41 PM
Nice stuff. What do you mean by TKD? You have to simplify that kind of stuff for me. Are you starving yourself or what? Also Id like you to know that clinical micro is absolutely ridiculous. Every other word is between 8 and 10 syllables. /cut wrist

Auburn
08-21-2008, 08:08 PM
TKD - Targeted Ketogenic Diet

I only get to have my cereal around training. Good thing I'll be training six days a week.

I might trade you Physical Chemistry for Clinical Micro. It makes me cry a little in my seat.

Auburn
08-22-2008, 08:20 PM
8/22

Back Squat
315x1x2
345x1
375x1
405x1
415x1
Back Extension
2x10
GHR Situps
2x10
GHR
2x10

Very happy with today. That's a 30# PR on the back squat. I essentially lifted fasted today, nothing but two eggs and three strips of bacon at breakfast. This afternoon was spent moving equipment and setting up for a weightlifting meet tomorrow morning, so overall, it was a very pleasurable day. Tomorrow morning is the meet and I'm looking forward to checking it out.

Indifference
08-22-2008, 09:08 PM
Excellent work today skinny. I should be accompanying you in the morning since it seems like nobody is doing anything tonight. Enjoy your Nihon you earned it.

PS my ab hurts.

Coke
08-23-2008, 04:13 PM
Huge jump on the squats, props.

Auburn
08-25-2008, 07:51 PM
Thanks guys. The PR felt good.

8/25

Deadlift
315x1
365x1
405x1
425x1
445x1 (40# PR)
Press
135x1
155x1
175x1
190x1 (25# PR)

Then I tinkered around a little with BB GHR Situps, KB Snatches, and KB Swings, but nothing much. I'm very happy with tonight, especially considering classes were canceled today. Good day.

I'm be selling my "How To Get Strong At The Deadlift Without Deadlifting" e-book for $39.99.

Indifference
08-25-2008, 08:19 PM
Does that include the vodka martini a day plan or do I have to pay extra for that? Also dont forget to include a copy of your new favorite lifting song. Im off to do some google searches...


Awesome lifting tonight dude, share the strength will ya?

Coke
08-26-2008, 05:43 AM
Moving on strong with those new PRs bro.

Auburn
08-26-2008, 09:45 AM
Does that include the vodka martini a day plan or do I have to pay extra for that?

It's worth an extra $19.99, but if you order now, I'll throw it in for free.

FYI, going from my usual mellow deadlifting style to the violent divebomber style creates some severe soreness in the muscles around the neck. Every time I sneeze I think I'm about to stroke out.

Auburn
08-26-2008, 09:53 AM
Moving on strong with those new PRs bro.

Thanks man. I thought about hitting a PR on front squats this week, but my body is telling me it's time to back off for a couple more months before I go for anymore. I'll give Indifference a chance to catch up before I crush him again.

bigmoney
08-26-2008, 10:01 AM
Geez, 2 huge PR's in 1 session. That's something I wish I could do. That is a really good press. Is it a strict press or a little leg drive (don't lie).

Auburn
08-26-2008, 02:19 PM
I do an Olympic Press, so there is no leg drive, but hip drive is allowed. I flex my quads to lock my knees, then use a little hip pop to lay back and get the bar off my chest.

Auburn
08-26-2008, 08:22 PM
8/26

Lots more technique work.

Holding Snatch Positions
Snatch-Grip Jumps my fat ass can not jump without a dip
Snatch Balance
Snatch Flip-Unders
Power Snatch
Some Split Work

Auxiliary:
Front Squats
50kgx5
60x5
70x5
Chins
3-2-2
Russian Twists
5kgx30
Weighted Situps 25# DB in each hand
20

Stretching work.

Holy hell it was humid today. My shirt was soaked during the warm-up. Near the end, I was feeling some actual dehydration symptoms. Thankfully, I had a couple of Gatorades in the truck from the meet this past weekend. This workout was kind of blah since I only had 3.5 hours of sleep last night due to the hellish temperature in my house.

Getting closer to actually learning the quick lifts. Today was the first day without any shoulder or elbow pain. It was great. I did have quite a bit of wrist pain with all the snatch work, but I'm hoping they build up shortly, as well.

Also, I wanted to add that I actually had 6 scoops of whey today. I can already feel the pounds of new muscle.

Indifference
08-26-2008, 09:41 PM
lookin good mcskinny. ill be headin up with ya on thurs and next stop london 2012!

Ben Moore
08-26-2008, 10:00 PM
Also, I wanted to add that I actually had 6 scoops of whey today. I can already feel the pounds of new muscle.

You're gonna get jakked!!!

Auburn
08-27-2008, 11:13 AM
You're gonna get jakked!!!

It's all gonna be light weight, baby.

http://www.youtube.com/watch?v=qlI-N1b-ZK8
http://www.youtube.com/watch?v=6ziOhn-rD7Y

Auburn
08-27-2008, 11:19 AM
I was asked to post these, but I will not call out the curious party:

http://www.bannedinhollywood.com/wp-content/uploads/2008/08/16832_shawn_johnson_bikini_pic_1_122_588lo.jpg
http://www.bannedinhollywood.com/wp-content/uploads/2008/08/16833_shawn_johnson_bikini_pic_2_122_35lo.jpg

He's weak, though.


Edit: fixed link

Indifference
08-27-2008, 04:26 PM
The first one doesnt work, but I think im in love anyway.

And im not weak! just a little on the skinny side =(

Auburn
08-27-2008, 08:08 PM
8/27

Turkish Getup + Windmill
16kgx5x4 2 each hand
Back Extension + GHR
25x5x4 on BE
25x5x2, 25x3+BWx2, BWx5 GHR
GHR Situps
50x5x4 2 each hand
Box Jumps
26.75"x5x4
Slosh Pipe Carry
4x520ft. 2 zercher carry, 2 shoulder carry

Indifference
08-27-2008, 08:33 PM
man. Washing my hair was an act of pure willpower after I got home. Awesome stuff tonight bro, ill try and get out as soon as I can tomorrow but i doubt itll be soon enough to warrant an attempt to get out there. Also, you were right about the first picture.

Coke
08-28-2008, 05:58 AM
Ace technique work, solid session man.

Auburn
08-28-2008, 07:35 PM
Thanks guys.

8/28

More Technique Work:

Overhead Squats up to 50kg
Power Snatch up to 50kg
Snatch Jumps
Front Squats
Power Cleans up to 70kg

Auxilliary:
Chins
2-2-1
Russian Twists
7.5kgx30
Weighted Situps 25# in each hand
19 (failed on 20th)


Hello joint pain. I was feeling a little run down before lifting, so I popped some EC before heading out to the Coach's house. It might or might not have contributed to how poorly I feel now. I really don't know if I could have gone higher on the power cleans, I already had some nice trap and elbow numbness going on. I think I need to cut back on volume on my off days and I'm probably going to cut any stimulants out (just coffee these days). Protein has been pretty high lately since I'm almost out of my 2lb. container, so I'll probably keep that up for a while.

Auburn
08-30-2008, 01:05 PM
8/30

The Workout of Hungover Suffering
Overhead Squats
Snatches (supposed to be power, but was full squat for most of them)
Little Jerk Technique Work
Front Squats

Chins
3-2-2
Russian Twists
10kgx30
Weighted Situps 25#
20
Weighted Leg Raises
15#x10

Stretching.

I feel like warmed over death.

Coke
08-30-2008, 06:55 PM
Damn, props for making it into the gym anyways dude - most would have just stayed home.

Indifference
08-31-2008, 12:45 PM
I dont remember all the stuff I did yesterday. I dont think I can keep a journal of it all cause they are all new movements! But I would have made you proud with crown in one hand and a coors in the other last night. It was epic. Now if I can just mix in some energy drink...

Auburn
09-01-2008, 07:27 PM
I'm never drinking again. Football weekends are going to be the death of me. Today was still pretty rough, but nothing like Saturday. I atleast managed to get a little work done.

9/1
Front Squat
255x3x3
Push Press
165x3x3
Ab Wheel Roll Out
3x8

Auburn
09-01-2008, 07:28 PM
Damn, props for making it into the gym anyways dude - most would have just stayed home.

I probably should have stayed home. I was informed that halfway through I began smelling of beer and citrus. I blamed it on my allergies. Since we ended up working 45 minutes longer than usual, I don't think Coach bought it.

Indifference
09-01-2008, 08:17 PM
Id say is was more like 1/3rd of the way into it actually. Good stuff tonight.

Auburn
09-02-2008, 08:07 PM
9/2

Worked up to 50kg in all the following movements for sets of 5:

Overhead Squats
Power Snatch
Snatch High Pulls
Snatch Position Holds
Snatches (sets of 3)
Push Press
Push Jerk (60kg)

Chins
2-1-1 Holy hell, I'm getting weaker or fatter
Russian Twists
10kgx40
Overhead Situps 25# per hand
20

Stretching.

Very happy with today. This was the first workout with any decent snatch-grip work without lots of shoulder/trap pain. Hopefully everything is coming along nicely. Although, my snatch form was less than stellar.

Indifference
09-02-2008, 08:13 PM
Your form may have been less than stellar on the snatches, but you landed them today as opposed to not landing them the other day. Good work mcskinny, dont worry about the chins, they are a skinny man exercise anyway.

Coke
09-03-2008, 05:38 AM
Looks nice man, you should be well pleased.

Auburn
09-03-2008, 07:36 PM
Thanks guys.

9/3
Box Jumps
10x24.75"
10x26.75"
10x28.75"
10x30.75"
10x32.75"
KB Swings 16kg
50L/50R
Slosh Pipe Carry
2x1040ft. Shoulder
1x1040ft. Zercher

Feeling good right now.

Indifference
09-03-2008, 08:28 PM
You should be eating right now. OR have already eaten and preparing a second meal.

Auburn
09-03-2008, 08:37 PM
You should be eating right now. OR have already eaten and preparing a second meal.

1.7lbs. of beef tenderloin
1 can of English peas
1/3 gallon of milk
1 English muffin w/ cream cheese

One day, you too will be able to eat like this.

bigmoney
09-03-2008, 09:43 PM
dude, thats a ****load of tenderloin. Are you some kind of King?

Indifference
09-03-2008, 09:50 PM
Skank please.

75G protein in my nitrean shake

Seperated a 5lber of ground beef into thirds and made 2 massive burgers out of one third and ate it.

Admittedly I do want to pass out right now but Im gonna have some intimate time with my clinical micro book =/

Oh, and I topped it off with a diet dr pepper. What about it!

Auburn
09-04-2008, 08:54 AM
Skank please.


That sounds like a challenge. Name the time and place, and I'll show you how fat men eat.

Auburn
09-04-2008, 07:14 PM
9/4

Overhead Squats up to 60kgx5
Tall Cleans up to 55kgx5
Pocket Cleans up to 55kgx5
Hang Cleans up to 65kgx5
Clean Shrugs up to 65kgx10x2

Chins holy fatass
1
0
6 Coach-assisted

I'm not joking.

Overhead Situps 25# in each hand
15
Russian Twists
15kgx20
Leg Raises
15#x8

Stretching. Hot tub.

Traps are only a little sore today. Pride is forever lost.

Indifference
09-04-2008, 07:28 PM
ONE? ONLY ONE? You simply must not be eating enough. Next time you think your full I want you to go to quiznos and get a large prime rib cheesesteak.

bigmoney
09-04-2008, 07:35 PM
Pride is forever lost.



No worries man. Just cause you can only do 1 chinup doesnt mean your a weak fatty. :hello:

Auburn
09-04-2008, 08:05 PM
ONE? ONLY ONE? You simply must not be eating enough. Next time you think your full I want you to go to quiznos and get a large prime rib cheesesteak.

Rhodestown nutrition does not apply to bodyweight exercises. When strength gains can't keep up with bodyweight gains, you've got a fatty.

I even kipped a little on the 1 chin-up. Crossfit, bitches.

Auburn
09-04-2008, 08:10 PM
No worries man. Just cause you can only do 1 chinup doesnt mean your a weak fatty. :hello:

The worst part is that after my last set of hang cleans, I racked the bar and rested my arm across it to catch my breath. The high school guy that is a much better weightlifter than I am asks "Are you okay?". I reply, "I'm fine, just fat." (Have to repeat it because they can't understand over the gasping for air.) Coach then replies "I know how you feel."

Coach may be 10-15lbs. over a seriously ripped physique.

I am the walrus.

Indifference
09-04-2008, 09:12 PM
At least he doesnt ask you why your already soaked in sweat and we just got done with pre-workout stretches, EVERY TIME.

Auburn
09-06-2008, 02:53 PM
9/6

All in kgs except the last two.

Overhead Squat
40x5
50x5
60x5
Power Snatch
40x5
45x5
50x5x2
Push Jerk
40x5
50x5
60x5x2
Power Clean
40x5
50x5
60x5x2
Front Squats
70x5
80x5
90x5
Chins
2-2-2
Russian Twists
15x40
Overhead Situps
25x15
Leg Raises
15x12

Fasted workout this morning. We had a mix-up on timing, so it was a little rushed. Happy overall, though.

Coke
09-06-2008, 07:01 PM
Training is ace man, not missing a beat.

Indifference
09-06-2008, 11:50 PM
Good stuff today skinny. I saw coach when I went back up to pick up my **** (at 5...) and he asked how it went. I said the front squats felt a bit heavy at the end but all was well. He seemed happy with the idea of me doing some oly stuff at your place during the week since I wont be able to come up there with you guys on tues or thurs.

Auburn
09-07-2008, 07:15 PM
Thanks guys.

9/7

Prowler Push
90lbs.x50yardsx5
180lbs.x25yardsx5

The 180s were half-hearted sprints just because of how much it sucked.

If suffering when times are plentiful prepares for the harsh times ahead, a few weeks with the Prowler will make you ready to kick Skynet's ass when the Terminators rule the world.

I'm off to Taco Bell and later I'm watching the VMAs in the hot tub.

Ben Moore
09-07-2008, 07:18 PM
Thanks guys.

9/7

Prowler Push
90lbs.x50yardsx5
180lbs.x25yardsx5

The 180s were half-hearted sprints just because of how much it sucked.

If suffering when times are plentiful prepares for the harsh times ahead, a few weeks with the Prowler will make you ready to kick Skynet's ass when the Terminators rule the world.

I'm off to Taco Bell and later I'm watching the VMAs in the hot tub.


Don't lie - you have a deep love for the prowler don't you...

Indifference
09-07-2008, 07:24 PM
Man that prowler was awesome. And by awesome I mean being devoured inside out by a parasitic bacteria. At least thats what it felt like in the lung region. (damnit im a science nerd)

At times like this I wish I had a hot tub. If yours goes missing...


Good work man. Next sunday the IM fields. We'll give them a show.

bigmoney
09-07-2008, 08:09 PM
man thats alot of work. All that exercise is making me hungry

Auburn
09-09-2008, 07:26 PM
Don't lie - you have a deep love for the prowler don't you...

That damn thing is the work of the devil. It skyrockets my appetite for about 36 hours. I guess I should keep doing it since I'm on a perpetual fattening anyway.

Auburn
09-09-2008, 07:34 PM
Thanks guys, I think I've settled into a nice groove without taxing myself too much.

9/9 All in kgs unless otherwise noted.

Overhead Squats
20x5
40x5
50x5
60x5
65x5
Power Snatch
40x5
45x5
50x5x2
Snatch-Grip # 1's
50x3x3
Power Clean
50x5
60x5
70x5
75x5
Chins
2-1-0
Russian Twists
20x30
Overhead Situps 25lb. DB in each hand
17
Stretching

Overall, I'm very happy with tonight. Tonight was the first time that almost all my snatches landed solidly. I finally figured how to pull under the bar instead of just dropping underneath it. I still have a tendency to stand up instead of rotating under the bar when taking it from the floor, but if I concentrate I do okay. No joint pain at all tonight, except for a little wrist stuff at the beginning. I did let one snatch go out in front and lost it...letting it come down right on top of my skull. Thankfully, I'm weak so it wasn't heavy enough to hurt. I didn't lose nearly as many as the other lifters tonight, but they were just having an off night. I got to see one snatch and one jerk dumped into an open rack and bounce off back onto the lifter. Same guy both times, and it didn't look like it tickled.

Chins were down, but I expected that as carbs have been pretty high since the Prolwer. Damn Prowler. I'm not sure why my overhead situps aren't improving much, but at the end of the workout, I'm pretty much worthless.

Also, the Arctic Force Old Spice High Endurance does not stand up to the sport of weightlifting (if you can call my lifting a sport). I was funky tonight, to the point of actually feeling bad for everyone else in the garage.

Indifference
09-09-2008, 07:58 PM
Wow. So who tried to off themselves by not backing up far enough away? This must be why they keep telling me to back up... Your weights are going up on all the lifts bro, and the fact that you were landing them is even better. Makes me proud /tear.


Study clinical micro for me?