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KGM
12-28-2009, 04:52 PM
My name is Michael. I am 37, 6ft tall and around 205lbs. I have been lifting for just over a year. I have been lurking here and this site seems to have quite a few knowledgeable people so I thought I would post my log over here. I also have a journal at IA started in April.
I lift at home alone. I have a power rack, oly set with about 450lbs, dumbbell handles and around 300lbs standard weights, a set of 1-4 bands, adjustable bench decline to sitting, ghetto reverse hyper, a ghetto GHR, a kettlebell 24kg, Inzer Lever belt, dragging sled, bike, erg rowing machine and some other odds and ends.
In the year I have lifted I have done; a laundry list isolation exercise body building type routine, a starting strength/strong lifts variation, 531 BBB, and 531 low intensity. I am currently doing my take on Westside Conjugate Method. My work ups are based on Prilipin's chart as well as my set/rep scheme on my main movements. Currently I am lifting 3 days a week for 3 weeks and then I take a deload week in which I do no lifting. The schedule for my 9 lifting days in the cycle are;
ME Squat Variation
ME Bench Variation with 2nd RE OHP Variation
DE Squat Variation
DE Bench Variation with 2nd ME OHP Variation
ME Dead Variation
ME Bench Variation with 2nd RE OHP Variation
DE Dead Variation
DE Bench Variation with 2nd ME OHP Variation
RE Squat/Bench/Row/Dead
Deload do nothing week.

Assistance is basically upper and lower. On lower squat day more quad/squat emphasis and on dead day more posterior chain emphasis. On upper days my 3rd movement is a chest/tricep move. Dips if my lockout is weaker and DB fly press when I am weak off the chest. My gym time is a bit long (~1.5hours lifting) but the volume of work really seems to be working for me. Abs have been getting done on lower days.

I have pretty much a general warm up and a stretch/rehab/recovery routine that I do each work out.

Currently my max lifts are squat-290, bench-230, dead-conv-330/sumo-275.
My 2010 goal is to total 1000 by hit ALL lifts at or above 350/250/400.
I am currently trying to cut to 190-195 for Jan 19th. Just a personal goal. After that I will keep weight between 190-200.

I think that is enough to start.

KGM
12-28-2009, 05:00 PM
207.5lbs AM (LW 207)
AM Fasted Cardio
KB swings/walk 18minutes/KB swings/Sledge hammer 2mins

DE Dead Variation

Warm Up
KB swings/Rot int-ext/BFP/BPA/Cuban Pressx12/KB swings
KB Squats/wall squats/sumo bar x10/sumo 3'' deficit work up to 80% for doubles

DE Sumo 3" deficit
150x2
150x3
150x2x7
150x3

GHR #3 band assist
#3x10x4

Front Squat 14" box
130x6
140x6x2
150x6 (+10lbs)
150x6 (+set)

Abs
Hanging Leg Raises bwx10x2
KB crunchx20

Calves - Hands
220x17(+2)
220x17(+2)
220x17(+2)

Reverse Hyper
50x20x4

PWO Cardio
Super set; 3 sets KB swings around 20minutes bike

PWO Pre-Hab/Recovery
stretch, wall slides, rotations, ball/pipe, epsom bath, cold shower


I will leave in the fasted cardio, warm up, pwo cardio and pwo pre-hab/recovery for a few times to give the idea what I am doing.
I am using supplements but will not list them at the moment.

teeroy
12-28-2009, 05:40 PM
Welcome to WBB!! Looks like you have a good routine going there. I just started WS too. My lifts are about the same as yours and I am hoping to get to 1000 by end of 2010 too. Hope we both have a successful year!!!

KGM
12-29-2009, 09:42 AM
Welcome to WBB!! Looks like you have a good routine going there. I just started WS too. My lifts are about the same as yours and I am hoping to get to 1000 by end of 2010 too. Hope we both have a successful year!!!

Thanks. I took a look at your log and it seems you have come a ways from when you started. I took a look at your log and it is nice to see another older guy lifting at home. I have faith all one must do to succeed it stick with it and lift heavier weights. I am pretty sure I will hit my bench number very easy and probably pretty soon. My deads do not worry my that much... it is the squat number that makes me nervous but I have some plans for later in the year if I don't think I am making fast enough progress. More on that to come if/when it occurs.

KGM
12-29-2009, 09:44 AM
205.5lbs am weight.

Fasted Cardio
KB swings
bike 10mins
KB swings
bike 10mins
KB swings
Recovery
Stretch

Cardio/GPP
Ice Skating 35 minutes


I am trying to cut to 190-195 for Jan 19th. This is my current diet. I had something logged a while ago and have just been taking away from it for my cut so macros should still be pretty good. I am eating AD so I do a Saturday all day carb refeed.

Diet is pretty much this (indicates WO day changes)
B
3(4) eggs
75g meat
2 coffees with 35% cream
PWO
(1/4c cottage cheese 4%)
(2sc whey)
(2T 35% cream)
L
200g meat
1/2-1c spinach
1T dressing ceasar
1/4c yogurt
S
~250g meat
2C salad mostly spinach
1T dressing
Broccoli 1.5c
butter little bit

I think this change will work out nicely. I feel HUNGRY a lot now so I expect a few lbs to fall. I have not done the macros but I am pretty sure they are about where they need to be.

KGM
12-30-2009, 12:50 PM
205.5lbs am weight (LW204)

DE Bench Variation

Warm Up
KB swings
Rotator Cuff banded int-ext x10
Band Face Pulls x10
Band Pull Aparts x10
Wall Slides
KB swings
Band Face Pulls
Cuban Press 25x12
Shoulder Rotations
KB swings
KB Crunch x20

DE Bench
bar x10 (bottom rom, top rom)
work up to 80%
130x3
110x3 x3
120x3
130x3 x5

ME Military Press
Bradford Press bar x10
work up to 90%
Add Belt
135x1
140x0
130x1 x2

T-bar Rows
105x10 x4
Used rope for handles and extended ROM by standing on cinder blocks

Dips
+45x6 x2
+45x5
BWx15
I figured out how to easily use an old karate belt as a dip belt for my oly weights.

DB Rows
85x10 x3
Each arm started at top of the minute, so 45 seconds rest.

Standing OH tricep extensions curl bar
45x8 x2
45x10

Str8 Arm Pull Overs curl bar
45x10 x3

PWO Cardio
KB swings
25 minutes bike
KB swings
At the 20min mark beat my best distance 7.3 to 6.7. Biking was great so I added 5 minutes which I will keep until I am done with my cut.

Recovery/Prehab
Stretch
Self Myofascial Release with softballs and PVC pipe
Contrast Shower


Total time just over 3hours including shower.
Most everything felt good, so not much to comment about. I have not reviewed my vids yet.

KGM
01-01-2010, 12:49 PM
205.5lbs am (LW204.5)

RE 4 Movements

Warm Up
KB swings
KB crunch w/pause x10
KB swings
Band Face Pulls X10
bar x10 per each of 4 movements +

Pendlay Row
130x10 x5
Belt added for 4th and 5th sets. I thought these would be a decent warm up for the squats, rather then jump right into the squats.

Squat 14" box T&G for depth
220x10 x4
220x9, 220x1
Belt used for all sets. I did not sit onto the box, just barely touched it to make sure I hit depth. I was hoping for a clean 220x5x10 but will take this. On the 49th rep I lost tightness so I racked it for a second, took about 6 breaths and did my last rep.

Paused Bench
130x10 x5
I was originally thinking 140 for this but with the pause I wanted to get the reps clean and you really cannot push the bench like you can the squats or deads IMO.

Romanian Dead Lift from ground
190x10 x4
190x8, 190x2
I was thinking 180 for this one but looking back in my log I had done 190x10 x4 for assistance so I though just add a set. Last set I got a needle like pain in my upper back/trap and my grip was cooked so I took about 5 breaths again and then pumped off my last 2 reps.

Notes
My form is feeling much better all all movements. This set of 4 is a very nice set of exercises for my RE full body last day of the cycle. I am very happy with how well I am getting at choosing weights and being able to push myself a little further past my mental stopping point. I would do the upper movement heavier next time and keep the same weight for the lower ones and hope for clean sets...and I think I just might do this same set-up next time.

yarmish
01-01-2010, 02:30 PM
very STRONG box squats KGM..i am liking the KB work more and more.. thanks for showing me this site also. very good info on here

teeroy
01-01-2010, 03:16 PM
Great workout! Tons of volume. I've been thinking of getting some KB's and learning how to use them.

KGM
01-01-2010, 04:33 PM
very STRONG box squats KGM..i am liking the KB work more and more.. thanks for showing me this site also. very good info on here

Thanks Yarmish. The squats were really my main focus today.
This site is pretty cool and I have a large stack of lifting forums bookmarked. When google points me here for searches I usually get some good info/answers. Plus a lot of experienced lifters here willing to share some info.

KGM
01-01-2010, 04:36 PM
Great workout! Tons of volume. I've been thinking of getting some KB's and learning how to use them.

Thanks Teeroy! I have found that a bit of volume does me good and I like to end a cycle strong so I tend to try to punish myself.:)

I only recently got the KB and am really enjoying it. There is tons of stuff you can do with it. I am really using it for 3 reasons - 1-recovery for the hips 2-full body and cns warm up 3-cardio as it really bumps the heart rate up.

KGM
01-05-2010, 08:26 AM
I have been thinking of doing a bit of shuffling and simplifying inspired by last Friday's workout. I am hoping to limit myself to 4 movements per WO, and make them 'more bang for your buck' movements. I want to also raise the sets and reps... reps to focus more on my slow twitch, strength and conditioning. The sets currently have been 3-4 and would like to make it 4-5 which SHOULD end up about the same amount of work.

Thinking something like:
1)Squat ME/DE
2)squat variation 5x10 or 4x12 squat dom
3)RDL (proper form) 5x10 or 4x12 ham dom
4)reverse hyper 4x20 or 5x15 post chain dom

1)Pendlay Row 5x10 or 4x12 back dom
2)Bench ME/DE
3)Paused Bench 5x10 or 4x12 bench dom
4)Dips 5x5 or5x10 chest/tri/shoulder

1)Bench ME/DE
2)Pendlay Row 5x10 or 4x12 back dom
3)Dips 5x5 or5x10 chest/tri/shoulder
4)MP, Incline or Bench 5x10 or 4x12 bench dom
original idea for bench day

1)Dead ME/DE/RE
2)GHR 5x10 or 4x12 ham dom
3)Frt Squat 5x10 or 4x12 dead dom
4)Rev Hyper 4x20 or 5x15 post chain dom

Mostly trying to use less movements to focus on my weaknesses by using compounds and more volume per exercise while keeping overall volume the same.

Rep ranges to be alternated to get past sticky points and break up the monotony.

KGM
01-06-2010, 11:28 AM
205lbs AM temp of 97.8

Cardio/GPP
Ice Skating - 1hour :D

Recovery
Stretch - nice and long while listening to Sade:)



More Recovery Later
2min bike
KB swings - 2 sets
stretch more Sade
soft ball Myofascial Releasemore Sade
more Sadehot epsom bath contrast outside freezing x2
Contrast Shower x2

Currently on a deload. I don't trust myself to lift weights so I rest and recover.
I might do cardio tomorrow, and I will skate again either TH or FR.

KGM
01-08-2010, 05:51 AM
204lbs AM temp of 97.6

Cardio/GPP
Ice Skating - 1hour

Recovery
Stretch

Note
I have been getting good sleep last 2 nights.

KGM
01-11-2010, 11:49 AM
AM 207lbs 97.4F

ME Squat

Warm Up
KB swings
#2 Band Face Pulls
KB swings
#2 Band Face Pulls
wall squats/wall slides/shoulder rotations
individual exercise work ups

Front Squat 14" Box Paused 3RM
170x3
200x1 F
180x3
170x3
add belt (forgot)
165x3 x2
170x3
ATM I think the best I can do it 3RM, maybe 2RM... I have not gotten that comfortable with the grip/hold of the bar. It is amazing how much this helps keep your chest up. Really hit my low back, hips/quads hard!

Squat 14" box Paused
200x10 x5
Without looking at the vids I know I was GMing off the box a bit. I tried to focus on keeping the GM lower and keeping my chest under the bar. Form seemed to get better especially in the 3rd set. The last workout before the deload I got 220x10 x5 touch for depth so dropping 20lbs and putting a pause on the box IMO is solid. Mental trick I used was staring at the number on the clock that represented the current rep... and tried to churn on like a machine.

RDL (proper form)
200x10 x5
I am thinking I might as well be doing low rack pulls. I have not looked at the video but I stopped when my hammies were tight (not that flexible) and I am only getting about 4-5 inches below my knees.

Reverse Hyper
60x20
60x2
Hips were killing me so I stopped here. I was shooting for 4x20.

Recovery
Stretch about 20-25 minutes, heavy on lower body
Mysofacial Release with soft balls
Hot epsom bath followed by 2 cycle contrast shower

Notes
I forgot to do abs. I think I am just going to do them as warm up movements from now on. I seem to do much better with a good warm up. As I noted for my squats the later sets seem to suddenly get easy at some point.

I will be taking a straight whey drink to ice skating instead of BCAA/EAA drink since I am almost out. I think I can do 1 hour skates 2x/week without much problem. I should have known not to try to push the cardio last cycle. I have been waiting for the skating, all the while knowing how much it takes out of me. Anyway calories are the same this week as they were last week on deload and I dropped a couple lbs so this week I am hoping for some good to come on the scale.

KGM
01-13-2010, 12:12 PM
AM 206.5lbs

ME Bench

Warm Up
KB swings x10
#2 Band Face Pulls x10
#1 Band Shoulder int/ext rotations x10
KB swings x10
#2 Band Face Pulls x10
Cuban Press 25x12
KB pull over x10
KB crunch x10
wall slides/shoulder rotations

Bench 1RM
220x1
235x0 F
235x1 n/a (butt lift)
235x1 (clean)(PR)
230x0 F
220x1 x2

Pendlay Rows
135x10 x5

Dips
+45x5 x5

Paused Bench
135x10 x2
135x8+2=10 (20 second rest)
130x10
130x8+2=10 (20 second rest)

Recovery
Stretch
Contrast Shower

Notes
Pretty happy overall. I am contemplating juggling the order to rows, ME/DE bench, bench, dips. I have some reasoning behind this idea.
I am in the mind set to do paused benching and without thinking did a paused work up... Plus I did my first warm up set of 5 twice because something in my set up was not feeling right. My bench work up was a bit too much.
I will repeat the 1RM bench attempt next time around.

KGM
01-15-2010, 01:15 PM
204.5lbs

DE Squat

Warm Up
KB swingsx10
#2 Band Face Pullsx10
wall slides~8
^ x2
wall squatsx10
individual exercise work ups

Front Squat 14" Box Paused
110x3 x2
100x3 x2
110x3 x4
120x3
130x3
I think this worked well for me. In the very least it helped me keep the weight down so I can focus on firing my glutes first. Needs lots of work.

Squat 14" box Paused
200x10 x5
Pretty brutal again but oddly not as bad as last time. The way I was sore as can be all week I thought today would kill me. I am using lots of quads, but I am getting my glutes/hams more involved.

RDL (proper form)
200x10 x4
200x11
Felt much better than last time. I think I can find my place with these the proper way. They might even worked because my hamstrings were really upset this week.

GHR #3 band assistance
#3x10 x5
I could not be bothered to try the rev hyper again. Seems it is hell on my hips/sacrum region. GHR really hammers my hammies and is not painful.

Recovery
Stretch
Mysofacial Release with soft balls and pvc pipe
Hot epsom bath followed by contrast shower

Notes
I think I forgot to mention I am using fairly strict 4 minute rests betweens sets and exercises, for all days.
I have decided to switch from the AD to a mostly clean whole food type eating I did before I tried the AD.
I have ditched a good chunk of the cardio in favour of more intensity and more volume in the gym. I am still ice skating 2x wk.

KGM
01-18-2010, 12:46 PM
DE Bench

Warm Up
KB swings x10
#1 Band Shoulder int/ext rotations x10
#2 Band Face Pulls x10
#3 band standing Ab Pull down
wall slides/shoulder rotations
KB swings x10
#1 Band Shoulder int/ext rotations x10
#2 Band Face Pulls x10
#3 band standing Ab Pull down
wall slides/shoulder rotations
Cuban Press 25x10
Side Laterial 10#x10

Pendlay Rows
140x10 x5
Bit sloppy. Will redo same weight NT.

Speed Bench #1db Band
db#1+100x3 x6
db#1+110x3 x4
Felt good and fast. I liked this set up. Speed seemed to keep building. Weight and tension felt very good. I really worked myself on these.

Paused Bench
135x10 x5

Dips
+45x5 x5

Recovery
Stretch
Shower
Ball/pipe to be done later. Will edit in when I do.

Notes
Might be a few days until I get used to the carbs in my system again. Very good energy, but gut is a bit uptight with the change. With food up and cardio down a bit I am thinking of trying to push for 4 weeks this time.

KGM
01-20-2010, 01:36 PM
ME Dead

Warm Up
move weights outside
KB swingsx10 x2

Conv Dead 1RM
315x1
330x1
350x1 PR
350x0
330x1
Sumo Dead 1RM
280x1 PR
300x1 PR
310x1 PR
310x1 PR
Oct 28th I hit 330x1 on conv dead and on Nov 25 I hit 275x1 on sumos. The second 310 sumo felt really good. Kept my ass down and got my hips into it.

Front Squat 14" box Paused
110x10 x5
Focused on tightening my glutes first - imagined a thumb tack poking me in the butt. As these are front squats it is easier on the ego to go light enough to get proper lift with the glutes from the box.

GM
90x10 x5
What weak numbers, but I tried to keep these very strict. Felt like I really felt my form on the later sets. Feel this in the glutes and low back.

GHR #3 band assistance
#3x10 x5
Felling better each time.

Recovery
hot epsom bath/constrast shower
later
ball/pipe/stretch

Notes
I noticed it was very nice outside today so decided to move outside and do conventional deads. I really cannot 1rm on conventional inside due to house shake-age. It was great day!
Was running late and opted to eat rather than stretch. I will list what i do later.

KGM
01-22-2010, 12:56 PM
204.5 am weight

ME Bench

Warm Up
Push ups x10
#2 Band Face Pulls x10
#1 Band Shoulder int/ext Rotations x10
#3 Band Ab Pull Down x10
#3 Band Oblique Pull Down x10
Cuban Press 25x10
Wall Slides/Shoulder Rotations

Pendlay Rows
140x10 x5
I might be too heavy on these and missing the target. Will repeat weight again. If I feel progress is too slow I might drop the weight and do paused at the waist rows.

Low Incline Bench 1RM
170x1
180x1
200x0
190x1 x2
180x1 x2
I was hoping for more since this incline is pretty low but it might show I need a bit of work. Bench incline is about 10-12 degree. 180 went up fast with a pause at the bottom and 200 went to ~6-8 inches off chest and came back down. 190 came off chest fast enough to get past that sticky spot. I like this incline and think it will work well for me for a couple more rounds.

Paused Bench
140x10 x5
Pumped these out like a machine. Nice pause at the bottom and a breath at the top.

Dips
+50x5 x5
Very last rep was a major grinder!! Will repeat this weight NT.

Recovery
Stretch
Hot(ish) Shower

Notes
First thing in the am I did less than 5 minutes on the soft balls for my low back and went from crippled to just slow:D myofascial release is the BOMB!

I am thinking of doing an active recovery deload next time. I am thinking drop the main movement and do my assistance sets at 70% and for only 2 or 3 sets. I am hoping that will help with recovery and from keeping me from getting so beat up my first day back after deloads.

CHINS UPDATE
Still having forearm problems but I noticed a couple things recently.
1- I can do partial ROM chins w/o forearm pain. Once elbow gets lower then shoulders is when I get the pressure. I really feel these in my back.
2- I have rigged up some ab straps and found I can do chins with them full ROM... although the ones I rigged up are VERY UNCOMFORTABLE.
The forearm is slowly on the mend but not 100%. I have a good feeling straps could help still. Gonna use my popeye's supplement coupons for a set of straps.

Off Road
01-22-2010, 02:12 PM
I love the title of your journal. And welcome from another "aged" lifter who also lifts alone in his garage, although I've "aged" a little more than you :)

KGM
01-22-2010, 06:47 PM
Thanks Off Road, and I am glad to be here . I don't mind at all lifting alone. Besides I am doing it for myself so...:D

teeroy
01-24-2010, 05:00 PM
I love the title of your journal. And welcome from another "aged" lifter who also lifts alone in his garage, although I've "aged" a little more than you :)


Thanks Off Road, and I am glad to be here . I don't mind at all lifting alone. Besides I am doing it for myself so...:D

I love lifting alone in my garage too. There's something peaceful about it. It's a nice little get away from the rest of the world.

Good workouts in here!

KGM
01-25-2010, 12:08 PM
AM 205.5lbs
I have not weighed this little on a Monday since Oct 19th I was 201.5 and gained 7.5lbs the next Monday.


DE Dead

Warm Up
band face pulls, band ab pull downs, kb swings, work ups.

Speed Sumo Dead 4.5" deficit
130x3 x2
140x3 x4
150x3 x4
Felt pretty good. Speed off the floor is still lacking but am working on more explosiveness.

One Arm DB Sumo Deads
120x3 x2
This was an add on I did at the end of the speed dead. A little something for grip.

Front Squat 14" box Paused
115x10 x5
+5lbs from LT

GM
100x10 x5
Felt much more familiar. +10lbs from LT

GHR #3 band assistance
#3x10 x5

Recovery
stretch/ball/pipe
sledge hammer swings (ala mace ball)

Squats
240x1 x2
130x30
was feeling antsy...didn't feel I could pull off 240x20 so put on 130

Recovery
hot epsom bath/constrast shower

Notes
I FINALLY picked up a 3/4" pipe 24" long for use as a DL and Row DB. It will hold 200 lbs. It will open up the options of one handed DL(bit easier then BB) and heavy (lower rep) rows. Surprisingly enough the spring locks seem to hold at least 90lbs when the bar is vertical.

aminos and whey/protein is all out. Good thing my TP order is due Tuesday:D

My next actual purchase MIGHT be fractional plates from APT. I am pretty much stocked with everything I need so anything else would be just extras or replacements of quality ghetto ideas. I am also thinking chains but the price for them is more investment type deal. I think I will not need another set of wheels for another 6 months at least.

I have been thinking a lot about block or phase training lately. More or less thinking of a general year long plan with different emphasis at different times, getting ready for the next block.

That is all of my rambling for the day.

KGM
01-27-2010, 12:09 PM
206 am weight

RE Bench

Warm Up
KB Swings
KB Passes
#2 Band Face Pulls
#3 Ab Pull Downs
Sledge Swings

ROWS
Paused Bent Row
90x10 x3
Pendlay Row
140x10 x4
DB Row
85x10 x2
I was hoping paused would work better but seems it made my tris the weak link... It did seem to activate my lats making the Pendlay Rows go much better. On the DB rows I took about 3-5 good breaths between sides/sets.

Low Incline DB Bench
50x6 x5
Worked up to 150x1 then went to the DBs.

Paused Bench
145x10 x5
Repeat weight next time. INSANE TRICEPS PUMP... thought they might burst:ninja:

Dips
+50x5 x5
Repeat weight next time and try for 5+ on last set.

Recovery
Stretch/Ball/Pipe
Contrast Shower

Notes
I just did not feel in the mood to do speed benching. I felt like getting some shoulder DBs in so just did some of them and called it RE:D
Floor press will be my next ME movement for bench.
I will be squatting Friday and extending this 'blast' through 4 weeks followed by an active deload deload for a change. I am thinking high box squat for 1 or 3.
Got my TP order in and other than one issue I am very pleased with the service/product. The whey is pretty tasty, glute and eaa rather tasteless, bcaas are a bit gritty but I went with adding in Leucine to get the 4.1.1 proportion to save $2/lb from the price of 4.1.1. ... so not sure if it would have been different. The flavoured stuff I got smells good and had a nice sleep last night with the zma gaba pills.
Skating will be optional on days after lower workouts. Some fatigue is building and the skating is beyond active recovery.
Energy has been very good since adding back the carbs. I have not experienced the energy level swings yet like I have experienced in the past.

Off Road
01-27-2010, 01:28 PM
Good stuff KGM.

KGM
01-28-2010, 01:49 PM
Thanks OffRoad.

Cardio/GPP
Ice Skating 1 hour - RPE 8.5

Recovery
Stretch/ball/pipe extended version

Very cold today and windy. Got to the rink later than normal and the school kids were already there. Skated with them for a while then they left leaving very few which worked out pretty good. About 30 minutes of that there were only about 5-6 of us on the ice and we were all pretty aware and doing our own thing. Very good day skating.

KGM
01-28-2010, 04:56 PM
After a bit of thinking I realize it is time to go back through my ME lifts and set some PRs. Here are the ME lifts I will beat and what I beat them with;
SQ 3RM 260 ->280
BP Decline 1RM 245 ->260
DL Sumo 3" deficit 2RM 270
BP 3RM 200
SQ Frt 14" Box 3RM 180
BP Floor Press 1RM 220
BP 2 brd 3RM 215
SQ 1RM 290
BP 4 brd 1RM 250
DL Sumo 1RM 310
BP 1RM 235
I think I will do a separate testing day(mock/virtual meet) for my main lifts AFTER this. I will make sure the high box is in the next run as that one will NOT have any 1RM ME days for the main lifts. I needed to have some regular testing in to make sure it is all working well for me.

KGM
01-28-2010, 05:00 PM
I haven't done the Westside approach. How does DE and ME work given a specific example e.g. bench press of 140 kg 1RM?

For your ME work, you pick 3 or 4 exercises. Say, 2brd with bands, floor press with chains, full range with different bands and cambered bar with straight weight (off 1brd)

You establish a PR on all of those, hitting one exercise a week on your ME bench day, then when you've rotated through all of them, start the cycle over again, hitting 5lb PRs on each

Then re-evaluate your weaknesses, pick 3 or 4 more exercises and rotate through them in similar fashion.

Remember, each band, grip, bar and board combination is it's own individual PR to be kept track of.

For DE work, with 140kg bench you'd be using around 70kg bar weight and then begin adding in bands (start with mini bands or just two sets of chain)

If you don't have access to either, straight weight can be used, but the main focus should be on the speed of the reps, not the amount on the bar.

A lot of people also forget to rotate their grips. Do 3 sets index on the smooth, 3 sets thumbs from the smooth, and 3 sets pinkie on the ring

On both days you'll want to have some tricep, rear delt and back movements done after your main movement (or speed benching on DE day)

Feel free to browse through my log (http://www.wannabebig.com/forums/showthread.php?t=106960) on here as I've trained at Westside for the last 5+ years.

Reposting in my log

KGM
01-29-2010, 01:33 PM
203 am weight
Like Monday my weight has not been this low on a Friday since Oct 23 (201.5).

ME SQUAT

Warm Up
KB swings/Band Face Pulls/KB Squats/KB Passes/Wall Squats/Band Pull Aparts

Squat 3RM
250x3
270x3
280x3
290x2+F
250x3 x3
Previous 3RM was 260x3 in November so I knew I should get more than a 5-10lb PR. My last 1RM was 290 (date in my sig) and I ALMOST got it for 3.... 2+fail but the 2 were solid. Getting really anxious to see where my squat is.

Squat 14" box Paused
205x8+F
170x10 x2
Obviously blew my wad on ME squats. Dropped weight way down to get some work in and it was not happening. Called that done.

Good Mornings
40x10
60x10
80x10
100x10
120x10 x2
Decided to pyramid up from the bar +20 each set to a top set of 10, hoping I would achieve and keep better form. It worked out.

#2 Banded Good Mornings
#2bands+40x10
#2bands+60x10
#2bands+80x10 x2
#2bands+100x10
I HATE low bar position because my shoulders do not like it... think it pinches a nerve as my left hand goes to sleep. Anyway with the band anchored a bit ahead of me the bar seems to give me much less problems and the motion feels less hinky.

DB Conv Dead Lift
120x3@ x2
120x5@

Recovery
Stretch
bath/ball/pipe to be done later.

Notes
Was running late and had stuff going on. The ME took a LOT out of me and the rest of the WO was nothing spectacular. Did not feel like setting up the GHR so that is where the banded GMs came from.

One PR down several more to go:)

Off Road
01-29-2010, 02:21 PM
Great PR. Get more!

KGM
01-29-2010, 03:01 PM
Will do OffRoad and thanks! Next to fall... decline 245x1:D

teeroy
01-31-2010, 11:01 PM
Nice squatting and great job on the PR.

KGM
02-01-2010, 12:13 PM
Nice squatting and great job on the PR.

Thanks Teeroy!
----------------------------------
206lbs am weight (LM205.5)

ME Bench

Warm Up
Pull Ups with straps x8
Push Ups x10
Chin Ups with straps x6
Supported Band Face Pulls #2 x10
~Pull ups felt pretty good but weak. Got a slight bit of warmth in my forearm. Will see how it fairs later. This was a test for the straps.

Bent Row
130x10
150x10
145x10 x2
130x10
Wanted to try out regular bent rows again. Testing the weights and my form. Easy to get in some cheat on this type row... not sure if that is a terrible thing or not.

Decline Bench 1RM
240x1
260x1
270x0 F
240x1 F
250x1
250x0 F
~I should have been happy with the 260x1 and just got in some good testing work but I always tend to get greedy. This is another time when I would love a good partner... so I would not have to think about the weights.

Paused Bench
145x10 x5
~Last 2 sets I remembered to change grips. Perhaps because I have long arms but wider grip is a good deal harder for me. Try same weight again with less rest and alt grips.

Dips
+50x5 x4
+50x5 F
+70x2
~I was hoping to hit 6 reps on the last set of 50s. +70x2 was pretty easy. A third rep would have been a grinder and with 4 Fails already I did not want to push it.

Recovery
Extreme Triceps stretch with band
Sledge Hammer Swings
Stretch
Contrast Shower
~later ball/pipe

Notes
~This 1RM of 260x1 beats my LT Decline 1RM of 245x1 on Oct 30th. As stated before my cycle will come back around a lot faster so future PRs not be as nice looking.
~I did not use the clock but sped up the rest times. Total gym time was ~15 minutes less then expected. Sleep has been really good.
~Looking at my weight tracking I think I could stand to eat a few less calories over the weekend OR do some cardio.

KGM
02-03-2010, 12:54 PM
GPP/Cardio
Ice Skating 1 hour fairly intense

Recovery
stretch/ball/pipe
contrast bath (hot bath cycled with outside in a towel:D)
nap 30 minutes
~The ball/pipe was a real pr*ck... I have been slacking a bit on it.
That type of bath always drains me so I had a nap planned already.

KGM
02-03-2010, 01:11 PM
AM
Multi Vitamin
Vit C (3)
Fish Oil (1T)
Glucosamine Sulphate (2)
Creatine (~10g) [nonWO]

Work Out
10gEAA+10gGlutamine (20minutes in)
30gBCAA sipped through WO

PWO
30g Whey Conc/Milk/Liquid Pear/10g Creatine

GPP/Cardio
10gEAA/10gBCAA/5gGlutamine (sipped from 10min in to end)

Dinner
Glucosamine Sulphate (1)
Vit C (3)
Digestive Pill (300mgHCL/100mgPapain/10mgBromelain/10mgAmylase)[1 occasionally]

Bed Time
Zinc/Mag/Gaba (3)

Other
I also have some casein/egg white for meal replacement or for bed time for later on.

KGM
02-03-2010, 01:43 PM
206lbs am weight (LW=same)

DE Squat

Warm Up
KB Swings, #3Band Ab Pd, Laterial Raises 20s, Wall Sq, work to (90%)265x1 SQ

#2Banded 15.5" Box Squat
+110x3
+120x3
+130x3
+140x3 x4
+150x3 x2
+160x3 x2
~Worked up 10lbs each time I complete set in 15 seconds from setup to re-rack. Box height is pretty much parallel. Kept higher to help fire glutes first.

15.5" Box Squat
200x10 x4
200x20
~I need to work my conditioning/breathing OMFG!!! Last set went like this:

rep#10 -meh, you can squeeze off two more
rep#12 -heck round it to 15
rep#15 -grab ONE more
rep#16 -I know you got two more in you
rep#18 -don't be a wuss GET THAT WIDOWMAKER!!! you are too close to stop now
rep#19 -i can't breath
rep#20 -OMG I NEED SOME AIR!!!!!!!!

#2Banded Good Morning
+60x10
+80x10
+90x10
+100x10
+110x10
~Think that will be my stopping weight... form starts to go. Now I will work on filling up the ramp sets to a static set of 110, then start to add weight.

Recovery
Stretch/Ball/Pipe
Hot Epsom Contrast Bath (vs outside)

Notes
Well it is official, 3 week blasts are about my current limit. I will be able to extend that with some work but I am building up some fatigue... But my schedule to try this out is corresponding to a long weekend upcoming so it is all good. With the extra fatigue atm I decided to just move the box height up a bit on my assistance squats. For the speed squatting I wanted that height for better glute firing. I am very happy with my widow-maker. My last one was free squat of 220x19 and done fairly fresh. It really IS a mental thing. After my forth set I was thinking, "man I would be lucky to get 12 but if I can do a 20 I will skip the GHR today" (lacking a bit of energy/motivation).
I have started my new way of timing. My clock has a second hand and I am going by the top of the minute, every minute for speed stuff, every 4 minutes for upper lifts and every 5 minutes for lower lifts. For the widow-maker I had about 3.5 minutes rest as the sets took a bit over a minute to finish. This way makes keeping time much easier and punishes you for slower sets equaling less rest:D
Very happy with today overall.

Off Road
02-03-2010, 01:56 PM
:evillaugh: LMAO at the 20 reppers. They do make you want to quit and suck in some air, that's for sure. Nice job gutting them out.

jbrin0tk
02-03-2010, 02:32 PM
Haha, grueling sets are usually like that, aren't they? You give yourself a stopping point and then keep pushing and figure "why stop now?" Good times, lol. Nice work, man.

KGM
02-03-2010, 03:21 PM
Thanks guys. It's a good idea to test the mind now and then:D

some vids

rows 145x10 (http://www.youtube.com/watch?v=jRikw2n1fzA)

decline 260x1 270x0f (http://www.youtube.com/watch?v=PTLqR39AbDU)

paused bench 145x10 (http://www.youtube.com/watch?v=6glForZd7C8)

Dips +50x5f +70x2 (http://www.youtube.com/watch?v=KBNzKtJMyr8)

DE squats 140x3 x4 (http://www.youtube.com/watch?v=Do3b5fuDdos)

squat 15.5box 200x20 (http://www.youtube.com/watch?v=NRVW5V5nnso)

band gms 90x10 100x10 (http://www.youtube.com/watch?v=EBe6vLsUE_Y)

KGM
02-04-2010, 01:52 PM
GPP/Cardio
Ice Skate 45 minutes
~Felt pretty fresh to start, skated hard(almost nobody there) and hips/low back were done for at 45 minutes. I was even able to put down a couple pucks for my wind sprints, which works out better for me.

Recovery
Stretch

Notes
I am actually not as fatigued as I originally thought the other day. Four weeks is not sooo bad and would be doable if I were to lower either intensity OR volume and I am nervous to do either atm, as I feel I am dialed in pretty good.

The Paleo diet has gotten me thinking about my past eating habits. Around 12 years ago I was in pretty good shape for once. My diet was mostly oats, banana, peanut butter for breakfast, boiled eggs, fruit, meat, veggies, some whole grain bread throughout the day, and meat, veggie and salad for dinner. What does that have to do with the Paleo diet? I was eating a LOT of fruit and losing weight with lots of energy. I think I can get away with upping my fruit intake, instead of adding so many grain carbs. Just thoughts...

KGM
02-05-2010, 11:34 AM
207lbs AM weight (up a few)
~I have been adding in some food because I like to eat. Early this week I noticed the fat lose slow/stop, so it's time to get a game plan since I know a range that seems to be working.

DE Bench

Warm Up
Sledge Ball Swings, Sledge-Tire, Push Ups, Pull Ups
~Liking changing up the warm up. Trying to always have some sort of shoulder health work of some sort.

Bent Over Row
140x10 x5
~I was VERY happy with later sets form. I think I will try these in the rotation of lat work. I will give this some more of a go, I don't think I am ready to make chins a key move, more a warm up so I might move to Tbar one arm rows once I am done with BOR.

DE Dbl#1Band Bench
+110x3
+115x3 x2
+120x3
+125x3
+130x3 x4
~Same game plan as the banded squats. If I could complete 3reps and rack in 10 seconds I added 5lbs. Last set of +130 was under the time. I am really liking this method so far.

Paused Bench Alt Grips
145x10 x5
~I think I am going to get a lot out of alternating the grips. Got a chest pump and tormented my tris again.

Dips
+60x4 x4
+60x5
~Wanted to switch it up (LT+50x5x5). Will try for +60x5x5 next:D

Recovery
Stretch
Contrast Shower
~I have been slacking a bit and rather beat after and don't feel like doing much even though I know it is VERY important. Hope to do some ball/pipe and more stretching later. Stretch was mostly upper body oriented where I normally do whole body.

Notes
I have started pushing my rests shorter and will continue through the rest of this run of PR attempts. As long as I can progress every other time while decreasing rest I will be happy. I cut between 20-30 minutes off today and got everything done. As I mentioned before rests for assistance work is 5 minutes on the minute lower and 4 minutes on the minute upper. My paused sets take around a minute so I didn't cut that much time this round. My squats sets were over a minute so I think I cut around 20 seconds rest first go around there.

This was my last workout of this blast. I will be doing at least one skating day and two active recovery deload days, an upper and a lower and then an off day - off to visit friends for a long weekend. When I come back I will have missed Monday so workouts will be TTSaMWF to get back on schedule.

My deload plan is;
Upper
bent row 100x10x2
bench press 110x10x2
dips bwx8x3

Lower
box squat 150x10x2
frt box squat 85x10x2
GHR #3B assist x7x2

Which equals removing the main lift, cutting the weight to 75% and dropping 3 sets. Sound like a safe and solid active recovery plan for a guy with a somewhat fragile CNS?

couple clips coming up if interested check back.

slashkills
02-07-2010, 08:12 AM
deload plan sounds good to me. Keep up the good work!

KGM
02-07-2010, 08:30 AM
Thanks slashkills.

Here are the clips from the other day's benching
Bent Rows 140x10 x2 last 2 sets (http://www.youtube.com/watch?v=OrLXsP3xWhM)
dbl#1Banded Bench +130x3 x3 last three sets (http://www.youtube.com/watch?v=Xd8fQtnmmVI)
Paused Bench 145x10 last set (http://www.youtube.com/watch?v=1ZvomqfBA7Y)

The banded bench is not that fast but I still think what I did accomplished some good.
The rows really felt good on these sets.

slashkills
02-07-2010, 08:36 AM
Speed sets looked a tad slow. I would throw some band work in on ME day. It looks like it may be beneficial cause you slowed down at the top.

KGM
02-07-2010, 08:40 AM
Funny you should say that because I was thinking of working some banded bench into my bench ME rotation. Nice call and thanks for looking.

KGM
02-08-2010, 10:47 AM
204lbs AM weight
~I am starting to get much better at accurately judging fat gain/loss and am taking the lbs with less importance. Still hoping to drop some weight but not investing that much mental strain into it.

DELOAD
14" Box Squat 150x10 x2
Sledge (mace)swings ~20
KB swings high effort ~15x2
~20minutes
Squats felt GREAT on the hips... feels better than the do nothing deload.
Threw in the mace swings as my shoulders felt a bit stiff under the bar.
KB swings were geared at working the hammies rather than a warm up so I did them with more intensity than normal. I decided against the GHR because it does tend to be pretty rough on my hammies.

teeroy
02-08-2010, 11:10 PM
Great consistent work in here. Looking forward to you hitting those PR's.

KGM
02-09-2010, 11:41 AM
GPP/Cardio
Ice Skating ~75minutes

Recovery
ball/pipe/stretch
~not done yet but am off to do right after this post.

Notes
Here is what I have generally been doing for my ice skating.
I walk to/from the rink and it takes around 10 WHOLE minutes to get there, and back, uphill BOTH ways.

Few mellow laps around
several laps in an X pattern
wind sprints - 5-9 laps (around 25yrds)
one mellow lap to catch breath
backwards skating working technique and grace
backwards tricks (turns, transitions, etc)
hard skating (hard fast turns, stops/starts, direction changes IE mock hockey)
laps mellow - medium
wind sprints 5+ laps
backwards graceful and transitions
wind sprints 5+ laps
more backwards working hip movement and graceful turns
few more wind sprints 4+
lap or two to catch breath, some transitions and
DONE.

I generally start drinking my aminos once I am on the ice for 10 minutes and sip them until around 10 minutes left. Then I refill with water, shake and drink when I come off the ice. I have started to mentally masturbate, and am thinking of taking a whey shake after since I am really exerting myself. I eat lunch around an hour after finishing.

I find Sade and Jamiroquai are GREAT for good flow and grace especially Sade while skating backwards.
I enjoy Sean Paul, Clutch, Eminem, RunDMC, Dwarves, Danzig, Antiseen and harder stuff are great for hard skating and sprints.
Although ANY music that moves you will work great for any skating.

KGM
02-10-2010, 11:01 AM
DELOAD
Bent Row 100x10 x3
Dips bwx8 x3
Rack Chins BW x10
~I did BOR/Dips superset together. The rows even got me breathing - I NEED some conditioning. Dips were cake. Rack chins with straps felt good on my forearm. Might play with these to see if I can work them in without strain. So in my quest for back exercises I am looking at Pendlay Rows, Bent Rows, DB kroc rows, One Arm Tbar rows, and possibly Rack Chins with straps.

Notes
I will be taking tomorrow off from skating. I went pretty hard Tues and I doubt I would be able to keep my restraint with the energy I have. Really worked the hips, too much for a deload period. I have the wood cuttin/haulin/choppin this weekend so it should be all good.

Not sure about the weight this AM but fat level seem to be moving back in the right direction.

gatorman2k6
02-10-2010, 07:14 PM
Nice work in here! I think we both hit a bench PR of 235lbs on almost the exact same day, so I'll be sure to follow your progress. We are pretty similar in strength too. Good work lately!

KGM
02-10-2010, 07:36 PM
Thanks gatorman. This routine I have been using is working pretty well for me. The 531 I did before did not. Nice to have you watching.

KGM
02-11-2010, 09:13 AM
I have been thinking/looking back and I have been doing assistance at near 10reps for most everything for a while. The next little while I plan on shortening the rest periods hoping to better my conditioning a bit. Will cut 30s-1minute rest every 4th training day (ME-low/ME-up/DE-low/ME-up).
That is the plan, here is the question;
1-keep 10 reps and try to add a bit of iron when I can
2-drop reps and increase weight IE shifting from 62%x10 x5 to ~70%x6-8 x5 to ~80%x3-5 x5. (percents shown are not the plan just to give idea)

KGM
02-11-2010, 02:33 PM
203lbs AM
Back down to my recent low from 2 weeks ago. This makes me very happy for a couple reasons.
1- I was very nervous I would gain a few pounds moving back to carb diet
2- I have not really been tracking my food, just eating in a general fashion... less rules, more flexibility and no guilt.
3- I am usually pretty bad unless sticking to a schedule, but I am doing this very loosely and it working decently.
4- This seems to indicate I am also getting better at reading/judging my body.


that's about it for right now, I am just pretty excited.

Taking it easy today. If I have time I will get out for a walk. Otherwise I am packing stuff for out trip. Will be leaving tomorrow AM and hoping to get moving before the work traffic rush hits.

Maybe I will jazz up my log with some pics. I gotz lotz.
http://i45.tinypic.com/1il54x.jpg

KGM
02-15-2010, 06:26 AM
201.5lbs am weight

Weekend GPP/Cardio
Dropping, cuttin, haulin, choppin, stackin wood ~3cords(over 2 days)
Dropped standing dead and move to piles by trial
Cut logs to lengths
Haul wheel barrel ~200 yrds through snow (not deep)
chopped bigger logs (most) with axe
stacked the wood but I actually had some help doing this.

Recovery
Very deep hot epsom bath/contrast naked outside-FEELS GOOD MAN!

Notes
Sadly I missed out on a great opportunity so do some skating on a secluded frozen swamp, but am hoping to get some skating done today. I NEED to get a bit more loosened up. I took plenty of protein powder with me as well as some aminos which I drank while doing the wood. Fat levels are down from the weekend - the handles have literally been melting. I am feeling pretty beat up from the weekend, and obviously this was not much of a deload, just a change of pace. I think I have just solidified the plan for the next 16 weeks.

Any suggestions on how to do the timing for a virtual meet?


FEB15-GPP/Cardio
Ice Skating - 1 hour
~started with high intensity (before the rink got full) then ended with low/moderate intensity. Really tried to loosen the hips and low back. Went just as planned.

FEB15-Recovery
ball/pipe - short round before bed

Athos
02-16-2010, 07:36 PM
I like what I'm seeing here... really like the GPP work you do and serious props for the time you put into recovery, most people totally skip out on that facet. Great stuff!

Off Road
02-16-2010, 08:32 PM
lol...I joined in the cursor disco.

KGM
02-17-2010, 01:02 PM
Athos - I highly value my recovery work and really feel like a bum when I 1/2 step or even skip it.

OffRoad - The cursor disco is actually kinda hypnotic isn't it?:clown:

------------------------

202.5lbs am weight
~Still extremely thrilled with the noticeable difference in my handles. Gut is starting to shrink a bit. My chest has been in (relative) decent shape for a while. Seems those are the spots I hold fat and in the order I drop it... chest first, handles next and then gut. I really do not know what happens after I lose my gut as that has never really happened... but it is in the works. I was almost there at 172, 10 years ago and was getting close last year at ~182.

GPP/Cardio
Skating 1 hour
~Skating was very nice today. I got there early and had to wait for the ice to be flooded, no big deal AND you get nice fresh ice:D Skated pretty hard for a large portion of my time. On Monday I wiped out really good and today the yoga pants girl and I collided, partly both out faults but IMO more the scrawny skinny toothpick jeans guy's fault.... I never know WTF he is doing. Anyway I think she blames me... oh well, accidents happen and we are both ok.

Recovery
Stretch
pipe/ball
hot epsom bath vs winter cool down x2
~Ball must come before pipe. Opposite order just does not do it for me. The stretch on the other hand can go before or after the ball/pipe just fine. Even though I did not get the bath as hot as I would have liked it still does the trick.

Notes
Over the weekend I have a stack of firewood fall and hit the back side of my left forearm which has left my muscle/tendon/something swollen and sore. Kinda painful, kinda a pain in the *ss.

http://i45.tinypic.com/2uif5ty.jpg

teeroy
02-18-2010, 09:11 PM
Sorry to hear about your forearm. I hope it gets better quick. Great work in here!

KGM
02-19-2010, 01:07 PM
Thanks Teeroy! We all got out little things we have to work around.

------------------------------

201lbs am weight

TEST DAY
youtube links not really visible but you can click on the weight x rep to view.

Squat
#1- 310x1 (http://www.youtube.com/watch?v=bRUgwP3G-Fs) slightly high PR
#2- 310x0 (http://www.youtube.com/watch?v=hb2qq05UDhM) F
#3- 310x1 (http://www.youtube.com/watch?v=AX5IWdrQOj4) slightly high

Bench
#4- 230x1 (http://www.youtube.com/watch?v=YlSExYIpThA)
#5- 235x1 (http://www.youtube.com/watch?v=0ffUfwiNHBY)
#6- 240x1 (http://www.youtube.com/watch?v=JMVKyNIuvgs) PR

Dead Lift
#1- 310x1 (http://www.youtube.com/watch?v=LOZ9YI7sxIA) sumo
#2- 330x1 (http://www.youtube.com/watch?v=Rok9tcKVUb8) sumo PR
#3- 350x1 (http://www.youtube.com/watch?v=-EXKW53Vm0U) conv

Recovery
pre workout ball/pipe
post workout Stretch
probably more later...

Notes
Sorry lots of notes today:D

Squats - I am not quite hitting depth. Once at the bottom I notice 3 things;
1-knees cave inward 2-ass goes out/up/winks 3-chest/head drops
all of which I believe are related.
To address this I will add double mini around knees for my wall squats and perhaps another warm up set OR add to some of my assistance work. I will continue the banded good mornings. I might think of trying out paused squats.
I am a bit pissed at my squatting today.... I should not expect huge gains while skating as hard as I have been. While the skating is fatiguing me I think it is improving my hip strength, hip health and hip/low back endurance/conditioning and recovery, so once I tranverse from skating to smolov I had BETTER GET SOME GAINS!! If not by then I might have to take my training in a bit different direction.
That said I have greatly increased my form while adding weight to the bar so it is not all a waste..... I was just hoping to really NAIL and OWN that 310 not just get it done. I got it, not sloppy just not to the depth I wanted.

Bench Press - I was nervous when I dropped the extra delt work in the MP/incline stuff but still making gains. A month ago 235 was pretty tough and was hoping to just nail a very solid 235. Both 235 and 240 felt MUCH lighter than I expected. I MIGHT have been able to hit 245 BUT I am happier with a clean 240 than a dirty 245. Just leaves me more for next time.

Dead Lift - Was hoping to hit an easy 310 sumo and did. Felt good for 330 and was good but grip was weak. I work sumo because it is more hips and less back but I can lift more conventional so that is what I went with for my last try. With my forearm bruise I grip issues, tried straps and gassed out by the time I was set up so I had a bit of wasted time/attempts but did not penalize myself for it. I ended up using mixed grip (usually dbl over) and NO problems with grip. Went up ok... not light, not heavy, but I did keep my back out of the lift a bit more. In general I went with a higher more natural feel with my hips and shoulders a bit more forward.

General Plan
I plan to run two more four week cycles with a week long active deload at the end of each one. If my squat form is pretty solid and I am healthy at that point I will run Smolov Meso for 3-4 weeks. I would like to try 4d/wk x3wks like written but if that feels too much I will bump it back to every other day. Leading up to this my first cycle will be lift variations that I think can help the main ones. The second cycle I will try to add 5-10 lbs to those lifts. The second deload MIGHT contain a squat test but ATM I am thinking using 310 might just be best. Not sure I can gain much in 2 cycles, especially since depth was a bit lacking. The assistance work will migrate from 5x10 to 4-5x6-7 while shortening rest times.


Star Trek Classic Episode ~short version
http://i45.tinypic.com/2qkrmdg.jpg

Off Road
02-19-2010, 03:07 PM
Nice PRs. I love Star Trek...but that hurt my head.

teeroy
02-19-2010, 04:21 PM
Great PR's! Bench went up easy, you probably have more. Just a few more inches on those squats and you've got it.

You're like me and round your back a lot on the conventional deads. I keep trying to round it less but it almost seems like it is anatomically impossible to reach that far down to reach the bar and keep the back arched. Arch looked great on the sumo.

KGM
02-19-2010, 05:09 PM
OffRoad - Yeah, I normally don't go for those long story type gifs but that episode was the most memorable for me so found it funny.

Teeroy - Thanks man. Gotta agree with all your comments. Some abductor work so my knees don't cave at depth and I will be golden on squats I think. What you said about the deads is right on and the reason I prefer sumo, as well as the hip work sumo gives. I only did the conventional to give me a better total. If I were to pursue conventional deads I think some heavy rack pulls would be in order.

gatorman2k6
02-19-2010, 05:20 PM
Nice work! Great motivation for me now that we no longer have the same bench. I won't be testing until april though, but I'm shooting for 245+. Keep up the good work and it looks like you have a solid plan set up.

KGM
02-19-2010, 07:37 PM
Thanks man. I am expecting some good thing to come in the next few months.

KGM
02-20-2010, 07:54 AM
Slight routine adjustments for next 2 months.

For assistance work across the board rest times to be reduced bi weekly as weight is upped and reps lowered. Extra sets will be added to keep length of workout consistant.

Upper days;
Warm Ups to be push ups, sledge swings, side laterals, rotations and slides
1-First lift will still be Bent Rows and will be doing these heavier with more momentum to start.
2-ME rotation to be Banded 1rm, Floor 1rm, Decline 2rm
3-Paused bench with varied grips
4-Dips have been at low reps already so might just continue or might drop weight and add lots of reps. Figure that one out in the gym.
DE - to be rotated between banded bench and straight bench.

Lower days;
Lower days will not be broken into deads and squats, just lower days. This is in reference to assistance work.
Warm Ups to be wall squats w/banded knees, banded face pulls #2, KB swings, KB squats.
1-ME rotation to be 15.5 Box Banded Squat 1rm, Sumo 1.5 def 2rm OR 3 def 1rm, 14 Box Front Squat 2rm
2-Box Sq on DE day OR Front Squat banded knees on ME day.
3-Banded GMs - I will be more careful on these in regards to upping the weight and lowering the reps. I am still new to these, my form is not the best and I am weak. Safe instead of sorry on this one.
4-Belt Squat alt Rack Pulls/RDL
DE-Paused Banded? Banded Box? Not really sure on squats but will do speed sumos also.

For ME work I will hit a PR in the first cycle and on the second I will hit a 5lb super clean crisp PR. I would rather OWN a 5lb PR than get by with a 10lber. IE rather hit a number clean and think I had more than hit a number dirty and wonder what I would have hit is I kept it clean.

Abs will be added into warm ups or as a finisher every now and again. I have actually noticed my abs get beat down pretty fast so I think they are getting some decent general work. Pull downs, KB crunches and weighted declines are my general favorites.

Once my recent forearm issue is healed up 100% I will be adding in some sort of grip training somewhere - either static holds, fat gripz or doing the rack pulls heavy for reps and no straps.

gatorman2k6
02-20-2010, 10:43 AM
Sounds like a nice plan. I'm looking forward to seeing how it works out. When will you max again on bench?

KGM
02-20-2010, 12:14 PM
If all goes as planned I will test again in around 3 months.

Athos
02-21-2010, 05:19 PM
Great job with the test day KGM and it sounds like you have a good plan in place with the adjustments. I think you have a really good raw squat, just a bit deeper and you're there. You smoked that bench press! On deads, I agree with Teeroy and I think once you get that implemented, you're going to see things take off even more. You appear to be built well for deadlifting, I expect we'll see some big pulls from you in the future. Keep it up.

KGM
02-22-2010, 01:09 PM
Thanks Athos. I will take all the complements on my squat I can get... especially if you seen it 4 months ago.... actually I might put up a few older clips onto youtube so some of you guys here can see a bit of where I have come from. 240 is nothing great by any means but when I spent 6 months adding only 10lbs to my bench I was thrilled that in a few weeks I put on 5 lbs to come from a dirty 235. I think with my deads, especially since I am working sumo, once my hips are stronger both my squat and dead will take a jump.

------------------------

204.5lbs am weight

ME Squat

15.5" Box Squat with #2 Bands
#2+230x1
#2+240x1
#2+250x1
#2+255x1
#2+260x0
#2+230x1 x3
~edit-This box height is the slightest bit below parallel but will call it parallel. Work up was VERY long as I was focusing on using glutes/hips to come off the box without leaning forward. Basically I started at 130x3 x3-4 then worked up by 10lbs each set, dropping to x2 at 160 and x1 at 190. I did much better than I expected with this variation. It was nice not really knowing what it weighed on the top end. I knew I was pushing it with the 260 but hey... I felt I was pushing it with 255 and it went :D

14" Front Squat w/ Banded Knees
115x10 x5
~Same as last time but with 1 minute removed from EACH rest period, so 4 minutes from start of set to start of set. This weird combo exercise is MOSTLY to focus on strong proper form.

GM w/ #2 Bands
#2+60x10
#2+80x10
#2+100x10
#2+110x10 x2
~I have not looked at the video yet but these felt really sloppy. I might lower the weight or something.... must see vids before deciding. I did shortened rests here too.

Belt Squat
90x8
90x10
90x25
total=43
~Decided to alternate these with GHR. I will be doing 3 sets AMAP for a total of reps. I am doing these wide stance, knees out, up on cinder blocks. At bottom of ROM just below parallel the weights bump the ground. The weight swings a bit causing all sorts of stability problems so I think this will be a very good movement for me at the moment.

GPP/Cardio
Heavy bag - 5 minutes
S Bike - 10 minutes (mod->hard mod)
~I need bag glove as my hands were getting beat up already. Soft hands from not hitting stuff I guess. So I jumped on the bike a bit.

Recovery
Stretch
Ball/Pipe
Hot Epsom Bath vs Outside Contrast
~I could use a bit more later tonight I think.lol.

Notes
My attitude has been crap last few days... not sure why exactly but I know at least one thing that has contributed to it and that has been addressed. Lacked motivation before the gym but knew once I got started I would get right into it and feel better. Today was very focused in the gym. I keep busy and did not dick around. I got a lot done but even with the decreases in rest periods and faster set changes everything from warm up to just before the tub took 3+ hours.


Here is a clip from a scene you might have missed in Wizard of Oz.
http://i50.tinypic.com/2yopbtw.jpg

gatorman2k6
02-22-2010, 01:52 PM
Nice work! That is some solid squatting you got going on.

Off Road
02-22-2010, 02:02 PM
That was a TON of work! Nice job getting through it.

KGM
02-22-2010, 02:16 PM
Thanks guys. I really need to attack my squat form and push my 'mind of matter' abilities.

teeroy
02-22-2010, 10:43 PM
Awesome box squattng! 3hrs is a long workout. I'm in the same boat as you about needing to focus on not leaning forward on the box squats. When I first started doing them I didn't really know to not lean forward so formed a bad habit. One of the disadvantages of working at home in my power rack - nobody around to spot the bad form. I think I'm getting it down now. I find the further I get my butt back the easier it is to trigger the hams and glutes and not lean forward.

Athos
02-23-2010, 11:17 AM
Wow, that's a solid workout! Nice work staying focused even if you have felt off, a machine-like approach to training is always a good thing. Keep it up!

KGM
02-23-2010, 11:43 AM
Teeroy - Camera is a lone home lifters best friend when it comes to form. Yep really sucks not having a partner to point that stuff out at the time or help with the mental cues but we are not gonna let that stop us!
I see these squat problems as mostly weak abductors, hamstrings, glutes and even maybe rear delts, as well as some mental cues. Keeping the butt back and resisting the urge to try to get more quads involved seems to be key.


Athos - Thanks. Mental can sometimes be the toughest part of this game. I had been in a bit of a funk for several days. It was hard to get into the gym but once there and I got my mind together it went well AND I stepped out of the gym feeling much better in general.

--------------------------------


GPP/Cardio
Skate 1hr
~I did end up with some decent intensity at the end but most of the skating was not that intense. I tried to do some wind sprints (w/e) and had no power or drive. I ended up only doing 2 sets. White Zombie Astro Creep really got me pumped and skated pretty hard for the last 15 minutes. Ice was pretty unusual today. I liked it up until the end when it was getting pretty chipped and rutted up.
I always feel much looser after skating.

Recovery
Ball/Pipe Torture
Stretch
Hot Epsom bath
~I know the this site does not put that much stock in DOMS but I am assuming that is mostly because many take things out of context. I do not know if I have even been this sore from a lower day. One thing that amazes me is the amount of soreness in my glutes. Low back is in good shape, a bit stiff maybe. Hips, glutes, hammies, groin and quads are all very sore and stiff.

KoSh
02-23-2010, 11:45 AM
I'll tell you what, you're doing great work on the volume aspect of things. Excellent efforts, bud.

Off Road
02-23-2010, 12:41 PM
Skating for conditioning sounds fun (not for me though). I like hearing about the different stuff people do. Nice.

Phillip Wylie
02-23-2010, 02:23 PM
Nice workouts, KGM!

KGM
02-23-2010, 04:21 PM
Thanks Kosh and Phillip.


Skating for conditioning sounds fun (not for me though). I like hearing about the different stuff people do. Nice.

It is great fun as long as you like it, which makes it great for me. I find the more you like doing something the harder you want to do it. Plus a good playlist on your mp3 player always helps. Summer is mountain biking or trails around the city. I do lots of other stuff but those are the two main ones. Since starting lifting the days of 3-4 hour bike rides are mostly gone. To hard to keep muscle building optimal with such long rides.

KGM
02-24-2010, 12:11 PM
203.5lbs AM weight
~Weight is up a bit but no biggie. Ate lots after last Friday's testing and had cake M/Tu. Not much on the outgoing so I think I need a bit O' Fiber.

ME Upper

Bent Over Row
130x10
140x10
150x10
160x10
170x9,1
~LT 140x10x5 - This time rests were cut down a minute but I was eager so some rests were as short as 2 minutes. This went VERY well and I think I will continue to do my BO Rows pyramiding to a top set. Form felt like it held pretty good even at the end. Used straps because of recent forearm problems.

Dbl#1 Banded Bench 1RM
#1+165x1
#1+170x1
#1+175x1
#1+180x1
#1+185x1
#1+190x0F
#1+180x1
~Worked up pretty slowly and I think results are solid. Last rep was a grinder.

Paused Bench Alt Grips
145x10 x4
145x8,2
~Grip went XN, XW, N, W, Reg. Last time was 145x10 x5. I cut 1 minute rest from each rest period. Pretty odd but my narrow grip (1/2 thumb from smooth) felt the strongest. That used to be my regular grip but now it is thumb from smooth. Last set #8 was a near F grinder so I racked it for 20 sec and then hit my last 2 reps.

Dips
+60x5 x2
+60x4F
+60x4 x2
~LT +60x4 x5. Dropped a minute from the first three rests and 30 sec from last set.

BS Push Ups
BWx5F
BWx6
BWx5F
~I tried these a few months back and I think I succeeded in doing 2. I was shocked to find I could actually do 3 sets! Very humbling! I did these with feet at same level as hands. I really felt these in my shoulder in a very good way. Set up was pretty easy so I might add these to the warm up.

KB Pullover x1/KB Crunch X2
8, 4
total=12
~Not a bet set. I think I might continue with this as a finisher when I need to get abs in.

Recovery
Stretch
Ball/Pipe
Contrast Shower

Notes
Workout even with warm up and extra lifts was under 2 hours not including recovery. This was probably my sweatiest upper body workout I had done. I added chalk to my shoulders for the bench and the improved grip helped my push into my arch better. Arch still needs a lot of work though.
Vids coming for some stuff.

Off Road
02-24-2010, 01:40 PM
You definitely "blasted" (Weider word) the chest. :omg:

KGM
02-24-2010, 02:32 PM
From today and from Monday. Not everything just some stuff.

ME banded squat 230x1 x3 last 3 of ME (http://www.youtube.com/watch?v=0zz65oaSTik)

Belt squats 90x25 (http://www.youtube.com/watch?v=D55Z-_ldKbc)

Banded bench 185x1, 190x0f, 180x1 (http://www.youtube.com/watch?v=T-zXIq0RFOw)

Rows 150x10 160x10 170x9,1 (http://www.youtube.com/watch?v=jfHfGErFi1I)

BS pushups 5f,6,5f (http://www.youtube.com/watch?v=BQS_UpGLaTo)

Mikhal KGM Power Dip Belt (http://www.youtube.com/watch?v=1sCUNibfycw)
The 'loop' is just a karate belt tied into a loop. I was feeling a bit honery when I did this little skit/explaination. Me being an idiot. I was hoping to sound like a crazy Rusky but I think I sound more like Watto from Star Wars.
http://lukoagency.free.fr/images/Andy%20Secombe/watto2.jpg

KGM
02-24-2010, 02:37 PM
You definitely "blasted" (Weider word) the chest. :omg:

Thanks OffRoad. My upper workout seems to be pretty dialed in at the moment but my lower could use a bit better gains.

gatorman2k6
02-24-2010, 06:51 PM
Nice work! Lots of volume too. Do you think the rows have helped your bench a good amount? Since starting Sheiko, I've added them in, and I'm looking forward to seeing how they help my bench.

KoSh
02-24-2010, 06:57 PM
Volume rules :)

KGM
02-24-2010, 08:01 PM
Nice work! Lots of volume too. Do you think the rows have helped your bench a good amount? Since starting Sheiko, I've added them in, and I'm looking forward to seeing how they help my bench.
Not sure if it has had a direct effect but I have also been having a hard time hitting my lats with proper weight/form/exercise. I will say that making them the first movement seems to help warm me up better for benching.


Volume rules :)
It is not for everyone but for those it work on it rules. I tried a low volume approach and got nowhere in 6 months. Since I have increased the intensity and volume I have been making very good gains.

Thanks for checkin in guys.

teeroy
02-24-2010, 10:26 PM
Awesome rowing! I like the variations you come up with in your home gym. I will have to try some of those.

KGM
02-25-2010, 07:04 AM
Awesome rowing! I like the variations you come up with in your home gym. I will have to try some of those.

Thanks Teeroy. As you know being a NON RICH home gym guy one must get a bit creative to get stuff done. Not like at a gym when you can just wonder from machine to machine. I try to share as much of the ideas I come up with. Youtube is actually a really good help when it comes so ghetto rigging ideas.

KGM
02-25-2010, 07:45 AM
I sat down last night and worked out the hopeful transitions for all my assistance movements for this and the next 'cycle'. The 8 weeks can be broken down into 6 'runs'. Each run contains 2 upper and 2 lower assistance days (1ME, 1DE each upper/lower). For 'runs' 1,3,5 I will be where I subtract 1 minute from each rest. 'Runs' 2,4,6 I will adjust weight/sets/reps according to volume. I do realized I am fairly clueless as to what w8/st/rp scheme I can pull off but I planned closest I can get. I will adjust as need be in the gym. On paper this is an idea of a plan NOT a live and die by schedule.

Saying that I will give one example and the 'what actually gets done' will be posted as my log continues.

Front Squat
Current
115x10x5=5750
1st
125x8x6=6000 (4 minute rest)
2nd
145x6x6=6090 (3 minute rest)
3rd
160x3x13=6240 (<2 minute rest)

Dips are one that will move in the other direction
60x4x5->50x7x4->40x7x5->30x10x5
or so the plan goes.

Mostly added for my notes.

Off Road
02-25-2010, 08:29 AM
Looks too complicated for me...I like things simple. But good luck and we'll be watching how it works for you.

KGM
02-25-2010, 08:41 AM
Looks too complicated for me...I like things simple. But good luck and we'll be watching how it works for you.

I agree completely, I like simple too. Although I think this might be a good shot at short term conditioning and improving recovery. I need my squat to come up and get my form much cleaner. I am hoping to be primed for a solid 3 weeks of Smolov.
Glad to have you along OffRoad.

KGM
02-25-2010, 02:38 PM
GPP/Cardio
ERG rowing machine 7min row, 2 min rest, 6min row, 2min rest, 7min row.
~Weather sucks today and I really didn't feel up to skating. The rower was a nice change of pace and really worked out. I hope I did not overdue it but I know I got good blood flow to many sore muscles. Concentrated on keeping chest up and back tightly arched, firing the glutes first and keeping hip bend and knee bend relative. I also used a bit of a duck foot stance to allow me to spread my knees and opening my hips wider to better mimic squatting.

Recovery
Stretch
Pipe
~Chest, tris, and upper/low back are all a bit sore today. The extra soreness allowed me to find a few better stretching angles. I actually came up with something that gave my tris a decent stretch.

KoSh
02-25-2010, 02:46 PM
Rowing machines suck. I commend you for doing it. :)

Athos
02-25-2010, 07:37 PM
Fine work KGM, great volume and a very impressive amount of GPP! Also I'll say it again, I love seeing someone pay so much attention to recovery. Good work!

KGM
02-26-2010, 06:03 AM
Rowing machines suck. I commend you for doing it. :)
Thanks man. I really did NOT want to but I needed to do something and figured it would loosen my back.


Fine work KGM, great volume and a very impressive amount of GPP! Also I'll say it again, I love seeing someone pay so much attention to recovery. Good work!
Thanks Athos. I am actually thinking the volume is helping my recovery abilities some. As for the recovery work, I have felt a bit like slacking lately but luckily I have been to sore to pass on it. Not just the soreness but I find I will lose flexibility very fast if I don't keep on it.

KGM
02-26-2010, 01:22 PM
204.5lbs AM weight

DE Lower

15.5 Box Squats
130x3 x5
140x3 x2
150x3 x2
~Really hammered these out and really focused on form AND speed. Rest was 30 strict on both squat and dead speed sets.

Sumo DL
150x2 x4
160x2 x3
170x2 x2
~Pretty pathetic the weights used but I really wanted to focus on firing the hips. This was my first time doing both squat and dead on my DE day. I think it works out well. Less of a light day than before.

15.5 Box Squat
200x10 x5
~I was not really feeling like I would get through this today but I again surprised myself. Removed 1 minute rest per set except last set was only 30 seconds less. Form felt MUCH better. Have yet to look at vids.

#2 Banded GM
+70x10
+90x10
+110x10 x3
~70/90 sets and first 110 set were both +10 from LT. I am hoping to work this up to +110 static before ramping the weights up and reps down.

Belt Squats
90x15 x2
90x20
total=50
~I was able to stack my 2 boards on top of the cinder blocks while still feeling mostly stable so I got a bit better depth on these this time. I am already getting used to the swing and it actually works a bit better NOT having the weight tap the ground each rep. I was originally thinking of moving on after hitting a total of 50 but I think I will push for total of 60 before adding weight. First set was very close to F but the second I just stopped at 15 with several still in the tank. Last set I was about to go for #21 but felt very weak and feared eminent doom so stopped there.

GHR assisted
hands assist x 7
#2Bx10 x2
~I re-rigged my ghetto GHR and it works MUCH better. What I was doing feels in comparison more like a HGR. I used my sled for a foot plate and moved the heavy bag further from my feet so the pad hits low on my knees when up and high knee/low thigh when down. The assist tension is done differently and #2 band is a lot less assist then it used to be.

Recovery
Stretch
Pipe/Ball
Hot Epsom Bath vs outside in towel,snow,wind for ~4minutes. X2
~Stretch, Pipe/Ball took a good while. I felt I needed it. Bath will probably be repeated near bedtime for relaxation and much better sleep.

Notes
For a twist I added in some KB side bends to the warm up... got me itching to do heavy-NEXT AB DAY-BET! I also added the bands to my knees for my work up minus the 80%x1 set. I am really starting to get somewhere with my form. I am getting a LOT LESS travel from my knees and my hips are feeling much happier.
KILLER DAY IN THE GYM!!!


HAWAIIAN PUNCH!!
http://i46.tinypic.com/11qoc1t.jpg

Off Road
02-26-2010, 01:28 PM
I remember that commercial like it was yesterday...I'm getting old :(

gatorman2k6
02-26-2010, 04:17 PM
Nice DE session and great volume! Sounds like a good plan, but it was confusing to me too.

KGM
03-01-2010, 12:27 PM
I remember that commercial like it was yesterday...I'm getting old :(

I know. Aren't memories great!?!


Nice DE session and great volume! Sounds like a good plan, but it was confusing to me too.

Thanks gator. Sounds more complex than it is. Mainly keeping overall volume but moving the weights, reps and sets used from light high rep to heavy low rep - WHILE reducing rests between sets.

KGM
03-01-2010, 12:27 PM
204.5lbs am weight

DE Upper

Bent Row
140x10
150x10
160x10
170x10 x2
~LT 130/140/150/160/170 x10. I still did the 130x10 but called it a warm up. Straps used on 170 sets only...left forearm yada yada..

DE Bench
145x3 x3
150x3 x4
155x3 x2
160x3
~Felt pretty good and fairly fast except 160 set. Rests were on the 30sec'ds. Used 3 alt grips, VW, N, R.

Paused Bench
145x10 x4
145x8,2 (20sec rest)
~Alt grips VW, VN, W, N, R. I really do not like VW or W grips. N and VN grips I can feel my lats pushing and I get/keep under the bar nicely. Plus with lats more involved on narrow grips I have a much better base. Feet have been turned out a bit more like dbcb does. Feels better to me atm. Medium effort into arch but keeping TIGHT really seems to feel the most solid.

Dips
+60x5 x3
+60x4F x2
~Triceps felt toast going into these. I got one more rep total than last time and rests were more strict today. This time for some reason I forgot to hold the weights with my knees to reduce the swinging which made it harder.

Blast Strap Push Ups
BWx7
BWx6F
BWx6
~I am really liking these. Seem to be a lot of shoulder in them. I think I have gotten the feel for these now, as the reps/sets look a lot more like I would expect. I will be shooting for BWx7 x3 next time and think I can do it.

Blast Strap Inverted Rows
BWx7
BWx6
BWx6
~Figured what the heck, it should balance out the push ups. Felt good and just tried to match push up reps.

Side Bends
110x15
150x7 (straps)
120x10
~First set felt better than I expected and got greedy on second set. Still 7 is not bad, although I don't think my grip could have done more than 4 on right side and maybe 2 on left. Amazing how tight my core was going the 150s!! 120 felt very good and I might have gotten 12 but confused my count. Rest between sides as well as between sets.

Recovery
Stretch
~I have a few things I have to to but am hoping to do a bath along with some more stretching and the ball/pipe later hoping to loosen and relax my hips.

Notes
Time in the gym was almost 1hr45min the last 40 minutes being the blast strap work and side bends, while straightening the gym between sets.
I am fairly sure it is just a little pull in my hip flexor and should be fine as long as I do not aggravate it. Skating tomorrow might be skipped but if it feels ok skating might actually loosen it up.

http://i45.tinypic.com/10mn320.jpghttp://i46.tinypic.com/96vqtk.jpg

Off Road
03-01-2010, 02:41 PM
I think that's one of the first times I've seen a guy do the rows before the bench work. Probably doesn't make a ton of difference, but why did you use that order?

KGM
03-01-2010, 02:55 PM
I have been having a hell of a time hitting my lats as well as activating them for a solid base on bench press. Therefor putting rows first will allow me to go a bit heavier on the rows and seems to have a positive effect at getting more activation in the bench press. Also my CNS seems not to warm up at fast as most so it really does not effect my intensity for benching. and finallllllllly there is the fact my row is pretty weak in comparison to my bench.... or at least it was when I started this... that gets me thinking.... I should see if I can row 220 for a couple reps or not...

gatorman2k6
03-01-2010, 03:24 PM
Nice work man! Good points on doing the rows first. My rowing is significantly weaker than my benching, but lately I've been trying to improve it. That will help me get a better idea on whether it helps my benching or not.

KoSh
03-02-2010, 06:42 AM
Great workouts and I like the thinking outside the box logic as far as rowing goes. Keep us updated on your progress, man.

Off Road
03-02-2010, 07:09 AM
Those are good reasons for doing rows first. Smart thinking.

KGM
03-02-2010, 07:57 AM
Thanks a lot guys. Looking back in my log there seems to be some merit to getting my row up.
Jan 13 I benched 235 for a sloppy rep I did not count. After a rest I tried it again and cleaned it up enough to count it but was not happy. The very next upper workout I switched to doing rows first. The other assistance has been about the same though out = paused bench went up and dips went up. 5 weeks later I tested and got 240 easy and think I could have gotten 245. Although my bench has been moving nicely on this WSB routine I am doing I think a dirty 235->probably 245 in 5 weeks says something. Plus I am finally starting to get a feel for getting rooted to the bench with my lats.


UPDATE
Hip flexor / groin pull is still tight and I am nervous to do much so skating is off today. I MIGHT go for a walk or something else but I think some rest would be best. I might have to rework my deadlift workout for Wednesday but that will be an easy work around if it comes to that.

KGM
03-03-2010, 12:52 PM
205.5lbs am weight

ME Lower

Conv Dead Lift 3RM
310x3
add belt and straps
330x3 x3
310x3 x2
310x3 off blocks ~3" below knee
~Almost lost grip on first ME set, last rep. Grip is weak. Hope to add in HLR again once forearm is clear. I do not think I could have gotten 340x3 and if I had I would have dropped the rest of my sets to 310... I decided to stay, hit it hard and keep it clean. Call was GOOD. I think next time (in a month) around I will shoot for 340x3 and see how it goes.

Conv Deads off Blocks ~3" below knee
220x10 x6
~Was able to do these with grip starting to fail last reps of last set. These hit me hard enough I did not feel any need to do my banded GMs. My head was not straight today and I miscounted the sets. When I mess my count up I generally always go with the lower count to make sure and/or to take advantage of the brain not knowing what it is doing:D

GHR #2band assist
#2x10 x5
#2x4 nothing left
~Another set miscount. No wonder I could not get further than 4 reps....lol. This new way I have the GHR set up is nice. Makes the other version look like more of a leg curl hybrid while this way I can feel my whole posterior chain getting in on the action. It still makes my hamstring behind the knee out side sore though.

Static holds
290x15s
290x10s x2
add fat grips
130x10s
150x17s
170x12s
~Last 2 sets I was squeezing hard enough my chest got a pump. Weak grip is weak.

Recovery
Stretch
Ball/Pipe
Mild contrast shower
~Stretching felt pretty tight, as I have been a bit lax since freaking out my hip. I stayed away from any stretch that I thought would freak out my hip/groin which was just as well since my ass was tight! I did not really find many spots with the softballs and the pipe was nothing noteworthy.

Notes
Hip feels better today. I have not gotten into any positions that freak it out but while moving around I could feel it..... it was like "uughh" instead of "awshii-eewwo". To describe it a bit more it might be more of a groin issue. Seems opening my hips or swiveling on that hip will agitate it some. I can raise my knee straight up but if I lay flat, open my legs and try to lift I can feel a twinge.
Forearm is feeling much better. I did a chin up test and got 4reps before feeling a DULL sensation in the forearm. Every other time I have tried it out it was a sharp stabbing shooting pain so it looks like it is on the mend.
It is almost funny but more so odd... When I started doing sumo I liked them but not that much. Once I got used to them I prefer them but still like conv because I can lift more. TODAY was a shock. My lower back was a bit sore/stiff from the rows Monday and I was not expecting the day to be so great. I am again in love with conv deads also. My heart just races and the sweat just dumps from my when I do conv deads. My form also feels MUCH better and it felt my low back did a LOT LESS rounding than last times.
Warm up was some sledge swings, KB swings, #2BPA, and forearm chin/rack chin testing. I am really liking and getting the hang of the sledge swinging.

Materials used for my GHR;
sled as foot plate
dumbbell and chain to counter balance sled foot plate
fat gripz on low pin for calve cushion
hooks and weights, to counter balance rack which is sadly not bolted down
heavy bag as knee pad
1&2boards to prop up heavy bag to correct height
weights used to keep heavy bag knee cushion from kicking out
band looped over top of rack and held in hand as an assist

When all is said and done I am actually very happy todays workout was NOT what I had scheduled. It was a nice change of pace and actually something I probably needed to do.

http://i48.tinypic.com/245m0r9.jpg

Athos
03-05-2010, 08:32 AM
Killer deadlift work!!
I admire your innovation KGM, sledge swings for warm ups are a nice idea. Also, like that glute/ham set up, I also use a heavy bag for the pad, works great. How do you like the fat grip static holds?

KGM
03-05-2010, 12:38 PM
Killer deadlift work!!
I admire your innovation KGM, sledge swings for warm ups are a nice idea. Also, like that glute/ham set up, I also use a heavy bag for the pad, works great. How do you like the fat grip static holds?

Thanks Athos. Just to be clear the swings I am doing are like mace ball swings and not tire swings, although I do have a tire to beat on. I was originally contemplating making some Indian Clubs but they seemed to be a pain to build. I bumped into mace swings while looking into proper KB swing form and thought "I can do this with my sledge hammer. I am trying to incorporate rotator cuff 'health' work into my warm ups. I started mainly with shoulder rotations with a belt/towel/broom but when I added in wall slides, rotator cuff band work along with KB swings and passes, sledge swings and cuban presses I have had not even a twinkle of negativity from my shoulders (knock on wood).

Fat gripz static holds.... well first set I was thinking WTF are you doing you weak p*ssy!?!? Then I got the hang of them and I think they will be a very good tool for my grip. I am actually thinking the slight spongyness to it helps you mentally to squeeze. In short hated them first set and then liked them... a lot.

KGM
03-05-2010, 12:40 PM
204lbs am weight
~Sleep has been low quality, stress has been high, cardio has been less, appetite is not really there... I think my metabolism is pretty slow atm, although until the stress is lower I will not worry that much about it.



ME Upper


Bent Row
150x10
160x10
170x10 x3
LT140/150/160/170x2sets. Got a bit sloppy on the 170s and will repeat this scheme next time with good form.



Floor Press 1RM
220x1
230x1 PR
235x1 PR
225x1 x3
220x1
LT PR 225x1 on Nov 27th and it was sloppy-elbows hit floor hard. Today the last 225x1 set felt exactly the same, but the PRs were very clean.



Paused Bench
155x8 x4
155x7
155x8
The plan was to hit 155x7x7 but it was also to play it by ear. x7 felt like it was gonna be too easy to went to 8reps, 6 sets (well -1 rep). Volume for 145x10x5=7250. Goal to hit is 155x8x6=7440. I was 1 rep away from that. On DE day I will hit the 7400 and then the next ME Upper day I will remove another minute (or 30 secs) rest. Gaol on paused bench is 200x3x13=7800 with 30sec-1min rest at the end of 6 more WO weeks.



Dips
+50x7
+50x6
+50x7
+50x6
Goal was7x4 at that weight. I hope to get that next time.



Blast Strap Push Ups
BWx9 x2
BWx8
I really am liking how these feel. And a little chuckle is had by me thinking back to early last week and I thought I would not complete enough reps for a set.



Blast Strap Inverted Rows
BWx9 x2
BWx8
I do not like these that much but will do them for balance.... and my likes will NOT dictate which exercises get cut or kept.



Recovery
Stretch
Contrast Shower
Stretch felt really good and completed a full stretch. Simply forgot to do ball/pipe but since I am overdue I am sure it will get done tonight and over the weekend.


Notes
Hip is felling much better. I did a mild squat stretch with very light pressure pushing the knees out without any twinge. I did something today (not in the gym) that gave me a 'reminder' but it was less than a twinge. I think I will be clear for ice skating Tuesday UNLESS IT IS MARCH BREAK NEXT WEEK. Glutes, hammies, low back and back are all pretty sore(ish)/stiff and it the weather holds I hope to go disk golfing on Sunday.

I am reading the EFS Basic Manual atm and am enjoying it. The WSB Big Book of Methods seems to be a compilation of articles which will be ok for later but it is hard to piece it all together in that format especially with the articles all being different age and contradicting each other at times. Anyway one thing that caught my attention was the lockout comparison between 2 lifters with different bench maxes and got me thinking back to a preponderance I had a while back. If your sticking point is the middle do you work that to muscle it up or work the chest and explode past that point? I have been doing paused bench and my bench has been making decent gains, although my sticking point is the same spot it was before. I seem to be getting much better explosion off the chest than before. No question, just thoughts.

Figured out how to do lists on the forum. I hope this might be a bit easier to read without all my babble getting in the way.

http://i49.tinypic.com/nqzqr9.jpg

Off Road
03-05-2010, 01:43 PM
Nice session, as always. I'm not familiar with that clip though.

gatorman2k6
03-05-2010, 01:49 PM
Nice sessions! I like how you get creative with your work. Keep up the good work and congrats on the PRs.

KGM
03-05-2010, 02:28 PM
Nice session, as always. I'm not familiar with that clip though.
Thanks OR. I do not actually think I have seen that show... it is Ventura Bros. One of Adult Swims shows. I do watch Robot Chicken though.
Do you remember Rondo Thirst Crusher?
http://www.youtube.com/watch?v=9P1hNs94tG0
Rondo brings back memories of age 8-10 for me.


Nice sessions! I like how you get creative with your work. Keep up the good work and congrats on the PRs.
Thanks gator. I like to think I am fairly creative but it is probably more open minded as I get most of my ideas from others.

Athos
03-08-2010, 11:36 AM
Definitely a big fan of your innovative training, best way to find what works for you. Like the addition of the pause bench too. Haha, I'm with you on the static holds with the fat grips... but damn do they work. Keep it up KGM, you're doing great stuff!

KGM
03-08-2010, 01:27 PM
Definitely a big fan of your innovative training, best way to find what works for you. Like the addition of the pause bench too. Haha, I'm with you on the static holds with the fat grips... but damn do they work. Keep it up KGM, you're doing great stuff!

Thanks again. Those of us lifting at home have to be a bit creative as we don't have the option of jumping on a different machine:clown: lol
My bench really started to move once on this WSB type routine but after removing my secondary shoulder movement and started pausing my bench assistance movements - BOOM! I love the paused bench. I really helps build some explosion off the chest and smokes the tris and chest.

KGM
03-08-2010, 01:28 PM
206.5lbs am weight
~As said before not really worrying. I know my metabolism is very slow atm. I am stressed, sleep is off and have trouble eating lately. I have been doing more shakes to make up for the lack of eating, including blender shakes.

DE Lower


Conventional Dead Lift
180x2 x9


Sumo Dead Lift
160x2 x7
170x2 x2
~Felt only a slight memory of hip problem. Decided to do sumo instead of squats since it would be easier on the hip.


Front 15.5box Squat
125x8 x6
~LT 115x10 x5. Did not go extremely wide on these and they felt fine on the hip. Knees did not seem to cave but I do need to focus more on sitting back at the start/top of the lift. Weight felt a bit light so I will up it next time to 130-140.


Pulls from 11" Blocks
240x10 x5
~Increased weight from 220 and grip and lift felt fine. I am hoping these are a decent trade off the the GMs as they are more comfortable and work my grip also.


Static Holds
360x8s
360x12s
360x8s
add fat gripz
180x15s
180x18s
180x20s
~Decided I should work on my next PR weight so am using 360 for straight weight and then wanting to use fat gripz for heavy sets of 15+ seconds.


GHR #2band assist
#2x10 x5
~Feeling good but I need to focus on keeping body straight and full depth.


GPP/Cardio
Brisk Walk 34min


Recovery
Stretch
Ball/Pipe

Notes
http://i47.tinypic.com/2wqzwhh.jpg

KGM
03-08-2010, 02:46 PM
http://www.youtube.com/watch?v=S58Xb4FHLMg

slashkills
03-08-2010, 03:28 PM
Keep beasting this **** up michael! Thats a sweet GHR set up.

KoSh
03-08-2010, 03:54 PM
LOL! Awesome GHR set up. I just stick my feet under an anchor and go. I like your way better :)

gatorman2k6
03-08-2010, 07:53 PM
Nice DE session and that's a pretty sweet GHR set-up!

Off Road
03-08-2010, 08:50 PM
That is quite an elaborate setup. For the first 10 minutes I was wondering what the heck you were building:evillaugh:

KGM
03-09-2010, 07:21 AM
Slash, Kosh, Gator, OR - Thanks guys. I know it is hard for many 'lift at home' guys so if I come up with something that might help I like to share it.

--------------------------------------

Fairly stiff today, but the weather is nice and will probably hit the bike trails to see what it up there. I am not so sure skating will be open today. It is an outdoor covered rink and can tolerate temps up to 6-10 for short periods but there has been a decent stretch of nice weather lately.

Athos
03-09-2010, 11:42 AM
Front box squats, great exercise... and an all-around solid day of pullling/lower back work. I like your style KGM, that's a great GHR set up! The heavy bag works wonders huh? I'll have to film mine next time I do them and post it up. Also, I have respect for your bike choice, riding a ridged frame takes someone that isn't afraid of being uncomfortable or to suffer a bit. Very nice stuff indeed!

KGM
03-09-2010, 02:02 PM
Front box squats, great exercise... and an all-around solid day of pullling/lower back work. I like your style KGM, that's a great GHR set up! The heavy bag works wonders huh? I'll have to film mine next time I do them and post it up. Also, I have respect for your bike choice, riding a ridged frame takes someone that isn't afraid of being uncomfortable or to suffer a bit. Very nice stuff indeed!

Thanks Athos. The bike ride was excruciatingly awesome! I have had that bike for about 13 years and we have seen a LOT of trials together. I am loving the front box squats and actually have enough respect for them that I have them planned as my next ME lower exercise... low box for 2rm.
-----------------------

GPP/Cardio
Bicycle ride on trails 1hr+
~Trails were very muddy in placed but pretty nice in others. Some of the spots I expected to be really bad actually felt frozen still. I was able to do about 2/5 of the trail in that time (14km loop). I rode the gravel path back. I really enjoy how hard it is to peddle through the mud but do not like having to stop every 3-5 minutes to dig the leaves and mud from the tires/brakes. It was a very good ride all in all. The trail is pretty well kept up. If I want to do more in this type mud (which is not high on my list) I would need to buy some more aggressive tires. Pretty tapped after the riding - it was a bit more than I expected it to be.

Recovery
Stretch
Ball/Pipe
~Very stiff but not so much soreness. Hip/groin tweak is feeling pretty good but the forearm is feeling a bit of a twinge again... not sure what from.

Notes
I am contemplating a change on DE lower days by adding in squats at 80%x3 x2 after my DE squats.
I am very excited about bike trail season:D
I will probably design some sort of circut training I can do in the yard with the stuff I have. I will use it for any days I want a change or cannot get out to bike or whatever.

KGM
03-10-2010, 02:08 PM
204.5lbs am weight
97.4 F am temp
~Seems to be about what I expected. Metabolism is starting to heal. I have decided to start having a very thick breakfast shake on workout days. Much easier to get in the calories and protein atm. Have been eating a bit dirty which has helped the metabolism. Fiber and digestive pills lately. Stress is mostly managed:)

DE Upper


Bent Over Row
150x10
160x10
170x10 x2
180x10

~Last set was to be 170 again but was really feeling it and reps all felt pretty clean. 2 warm up sets with fat gripz.


#1choked band Bench
+100x3 x3
+90x3 x3
+80x3 x4

~Slightly different band tension this time... just looped them around the fat gipz 2x and the extra tension was crazy. Speed was somewhat lacking until I got to 80lbs and the weight just flew. The bands really threw me off when I moved to paused bench next.


Paused Bench 3 alt grips
155x9
155x8 x4
155x6

~I forgot how many I was to go for on first set. Still hit same total reps as last week but not the goal. Try again next time. I could really tell the bike ride yesterday took a lot out of me.


Dips
+50x7 x2
+50x6F
+50x5F

~I was pretty cooked for these. I think I used a bit better ROM this time but got a one rep drop in the total reps done.


Blast Strap Push Ups
BWx8
BWx7
BWx5F
BWx5

~Less reps this time but much cleaner. I notice after last time I got minor bruises where the straps hit my forearm and shoulder so I made conscious effort to keep off them. As I have said before this feel great on the shoulders.


Blast Strap Rows
BWx8
BWx6 x2

~I increased the incline to make these easier but slowed the movement down and held tight at top for a split second. Actually felt much better doing them this way.


Recovery
DC tricep stretch
Stretch
Ball/Pipe
Contrast Shower

~I noticed not getting my epsom hot bath after my lower workout has caught up with me in the form of DOMS. Pretty stiff hamstrings as well as many knots in the thighs and glutes. Rest of body feels pretty good. I seem to get insane pumps on upper days anymore.

Notes
Shoulders felt a bit beat up so I included some extra rotator cuff stuff again. But still I felt I would be better off with bands today.
I think that is about it...



OH CRAP!!!
http://i50.tinypic.com/25ioei8.jpg

Off Road
03-10-2010, 02:42 PM
LOL...that kid aint fittin' through nothin' but a BIG circle.

gatorman2k6
03-10-2010, 11:59 PM
Nice DE session! You've inspired me, because our bench is close, but your rowing is so much stronger than mine.

KoSh
03-11-2010, 05:11 AM
Great lifting and great little vid LOL!

KGM
03-11-2010, 05:29 AM
LOL...that kid aint fittin' through nothin' but a BIG circle.
Just love the look on the face when the shape is seen :evillaugh:


Nice DE session! You've inspired me, because our bench is close, but your rowing is so much stronger than mine.
Thanks Gator! I have had a nagging forearm pain which is connected to my grip/wrist flexor and it has really limited my back work options. I am finding I can do most movements static but with the rows I feel much better working up to a top set. Seems to be a tricky movement if not completely in the groove.


Great lifting and great little vid LOL!
Thanks Kosh.

Athos
03-11-2010, 02:03 PM
Damn that's a big workout! I can imagine going from bands to pause would be tough. Foam roller will fix those thigh/hamstring knots up, I love my roller nearly as much as my wife. Very solid work indeed!

KGM
03-11-2010, 02:30 PM
Damn that's a big workout! I can imagine going from bands to pause would be tough. Foam roller will fix those thigh/hamstring knots up, I love my roller nearly as much as my wife. Very solid work indeed!

Yeah I am actually really feeling it today. Triceps are not too happy, but it's all good. The switch from bands to paused felt so weird I had to double check I loaded the weights evenly.

I use a (poor)MAN'S foam roller:evillaugh:.... pvc pipe along with soft balls (ball/pipe) for hitting those tight spot. But I agree, ever since I add in self-myofascial release I have had much better recovery.

teeroy
03-11-2010, 08:53 PM
Killer workout and great rowing!

KGM
03-12-2010, 02:00 PM
Killer workout and great rowing!

Thanks Teeroy!

KGM
03-12-2010, 02:01 PM
208lbs am weight
~yo yo. no comment.

ME Squat


12box Front Squat 1RM
210x1
add belt
220x1 x2
230x1
240x0F
220x1 x2

~I could have gotten 220 beltless but that would have been close to the end of it. 240 would have went if I either would have re-racked it before the lift and tried again OR not have given the weight as much respect. Pretty happy with these today. Weakness is the obvious, weight trying to fall forward.


14box Squat
210x8 x6

~I have generally been doing these with a belt. All reps completed in less than 16 minutes. Weight and sets were increased, reps, box height and rests were all decreased. Each set took less than one minute. I sweat like mad and my heart thumped. It felt GOOD DAMN IT!!!
EDIT-Bend the bar over your back really clicked today.


#2band GM
+80x8
+90x8
+100x8 x4

~Less rest and less reps on these. One set added. LT 70/90/100x3 for 10 reps each. Form was also changed to go much deeper and less knee bend. I still have lots of knee bend but am hitting my target.


GHR #2 assist
#2x10
#2x8
#2x5

~Pretty much tapped here. Called it w/e and ended it.


Recovery
Stretch 20min
Ball/Pipe 8min/10min
Hot Epsom Bath vs Contrast Outside Drizzle

~Stretch is usually mostly the same with a few extra stretches with the days theme. Ball is usually used on hamstrings, glutes, hips, low back and back. Pvc pipe is generally used on (and in order) calves, hamstring/groin, back hamstring, IT band, glute/hip, low back, back, triceps, quads, sometimes abs (w.e.) and chest/frt delt.
Triceps are still stiff and sore. Bath felt AWESOME!!!

Notes
I have really been slacking on ab work. I hope to put it into more warm ups and try to hit abs as a movement once a microcycle(4 workouts).
Really feeling drained... overreaching a bit. Will take it easy this WE and kill it next week with scaled down cardio/gpp.
Shoulder is a bit... sore, stiff, something. It is from sleeping on it wrong. I plan on doing decline bench on monday which will be lots of weight (relative) so I hope it feels better over the weekend. Just a note, nothing to worry about.
Low back is going to be sore.

http://i47.tinypic.com/20pyo1x.jpghttp://i47.tinypic.com/24kwr40.jpg

gatorman2k6
03-12-2010, 02:22 PM
Nice squatting man! I have to admit that I slack on the ab work as well. I always neglect it because it is at the end of my workout. I've thought about moving it to the beginning to make sure I get it in. I think I've seen this in Lones and Mark Bell's logs.

Off Road
03-12-2010, 02:40 PM
Keep up the good work brutha...and you'll soon have 24" pythons like the Hulkster :) Love that guy.

KGM
03-12-2010, 05:56 PM
Gator - I have actually used light-medium ab work for warm ups quite a lot but have really been focusing on rotator cuff health instead.

OR - Thanks man. Nice to have a goal eh?:evillaugh:

Vids from today.
Ft Sq 230, 240F, 220 (220 is last set)
Bx Sq 210x8 last set
gm #2+100x8 last set

http://www.youtube.com/watch?v=y-0zRtn5KAo

Athos
03-12-2010, 08:47 PM
Wow KGM, I'm impressed with those front squats, heavy weight and a low box, that's great stuff! Also like the GMs with bands. All those squats in 16 minutes - you must have an excellent recovery rate between sets. I also use a PVC pipe for MRT, definitely hits it hard. Great looking workout and video KGM!

Off Road
03-12-2010, 11:43 PM
Ya. Everything looked good...well maybe not the little blue shorts...but everything else :)

KGM
03-13-2010, 08:34 PM
Athos - Thanks a lot. Even with missing the 240 I should have gotten if I didn't let my mind get the best of me I was very happy how the squatting went.

OR - I would prefer sweats but it is hard to see good form on video with them and all my normal workout shorts were MIA.

teeroy
03-14-2010, 09:25 PM
Those are some great front box squats. Hadn't thought of doing front box squats but I like the idea. It probably engages the glutes and hams real good because it prevents you from leaning forward when coming off the box.

KoSh
03-15-2010, 05:55 AM
I've never attempted a heavy front squat. Well done.

KGM
03-15-2010, 06:08 AM
Teeroy - Thanks and yes, and exactly as you suspected.

Kosh - Thanks man. I have been doing them for assistance long enough to get familiar otherwise I would not have had much luck with them. This was my first 1RM attempt but have tried a 3rm a while back.

KGM
03-15-2010, 01:39 PM
205.5lbs am weight

ME Upper


Bent Over Row
150x8
160x8
170x8
180x8
190x7
200x4

~190 was sloppy. I should have redid that weight instead doing 200. Will repeat but pyramid to 2 tops sets of 190.


Decline Press 1RM
245x1
260x1
270x1 PR (LT 260x1/270x0F Feb01)
260x0F
245x1 x3

~260x1 was rough but 270 hit the groove and grinded up. Lost groove on 260x0. On the 270 I experienced a full body tightness that added to the lift.


Paused Bench 3 grips
155x8 x3
155x6 x3
155x4

~I might have messed up on the rest periods. I started sets every 2 minutes on the minute. Pretty tough but not as much of a tricep killer as last time. Lost a few reps from LT, but then added a set to get all targeted reps


Dips
+50x7 x2
+50x6
+50x5F

~Same as LT with one less F. Next time I will try for +50x7 x4 again...


Blast Strap Push Ups
BWx10 x2
BWx9

~Again felt great. First set had probably 2 reps left. Reps added from LT.


Blast Strap Rack Chins
BWx10
+25x8
+20x6

~Decided to try these instead of rows since they don't seem to really effect my forearm. Not to impressed with what I got. Needs work.

Slightly Bent Leg Sit Ups
BWx60
BWx40

~Worked my mind out as much as my abs on this one. Very happy with a total of 100 for 2 sets. Knees were not straight but not completely bent either. Need to do more abs. The sweat I got hit with 30 seconds after finishing the 60 was insane.


Recovery
Stretch
Pipe/Ball
Contrast Shower


Notes
Was pretty leary about my right shoulder today. I have been sleeping on it wrong. I did some extra shoulder warm ups and took it slow. Shoulder felt pretty good. Forearm got a bit hot while doing chins but no real pain. I will monitor how it feels to see if I can continue or should wait on rack chins.

Vid coming later for some rows and declines.

http://i48.tinypic.com/dxzgpt.jpg

KGM
03-15-2010, 02:20 PM
http://www.youtube.com/watch?v=JeBfe8u2SgA

Phillip Wylie
03-15-2010, 04:19 PM
Nice workouts, KGM.

gatorman2k6
03-15-2010, 04:25 PM
Awesome work man! Your rows make me sick. I really need to improve mine.

Off Road
03-15-2010, 05:55 PM
Strong declines. Nice workout.

KGM
03-15-2010, 06:22 PM
Nice workouts, KGM.

Strong declines. Nice workout.
Thanks Philip and OR.


Awesome work man! Your rows make me sick. I really need to improve mine.
Thanks gator, it means a lot. I have been struggling with getting them to hit the back. I just piled the weight on, used a bit of body english and tried to keep my back more arched then rounded.

Athos
03-15-2010, 06:42 PM
Damn KGM, you really know how to grind out a rep, very impressive decline work! Also props on your rows, look very solid. Overall a lot of hard work and volume as usual. Enjoying the video too, always fun to see some visuals on the journals I follow. Great stuff!

KGM
03-15-2010, 07:37 PM
Thanks for the props and following along Athos. Agree about the vids in journals. I have gotten great motivation, form tips and found new exercises from members videos.

KoSh
03-16-2010, 04:51 AM
Personally, I never allow myself to get caught up on actually timing rest periods. I ALWAYS do it by feel. It works for me, it may not for you, but I think thinking about rest periods too much really takes some of your focus off of the lift. Great lifting, keep going bro.

KGM
03-16-2010, 06:29 AM
Thanks Kosh, for the props and the thoughts. I have in the past timed my rests and I normally feel the same way as you said.... rest for whatever and lift heavy. I am strict timing them atm for a conditioning & volume approach which will last this week and another 4 week cycle. As to the actual timing it is fairly easy and a no brainer... let say it is 11:35 right now and I am about to do 6 sets with 2 minutes each. I write on a piece of paper 36, 38, 40, 42, 44, 46 and I start my sets when the second hand hits the 12.

KGM
03-16-2010, 02:07 PM
204.5lbs am weight

GPP/Cardio
brisk walk 15min
hill walking 24min
brisk walk 15min
Sledge swings 2min
KB Swings 30sec x3
KB Passes ~1min
Sledge Swings x10@
~I have had the idea of hill walking for a while now mainly because I like the feel of it. Walking hills seems to activate my glutes/hams very well. I walked to a hill but it was not really what I was looking for but I am pretty sure it will be a decent for of low impact cardio. In the future I will ride my bike to a bigger hill.

Recovery
Stretch
Ball/Pipe
~A bit mellower stretch and just better than half assed the ball/pipe, but I really didn't feel that tender other than my upper back.

Notes
This is the last week I have the option to ice skate although I might just pass. Thursday would be my day but might hit the Mnt bike trails. Mostly depends on the weather.

gatorman2k6
03-16-2010, 03:32 PM
Nice GPP/Cardio work! You made my 20min run seem like nothing!

KGM
03-17-2010, 11:10 AM
Thanks gator. While my GPP was nice it will never shame running. I have done some running and it is a real mental game at times. The walking can just be droned through like a zombie. lol.

KGM
03-17-2010, 12:56 PM
204lbs am weight
~corned beef and cabbage into the slow cooker. Happy St Patrick's Day.

DE Lower


DE 14"Box Squats
130x2 x2
130x3
140x2 x2
140x3
150x3 x2
130x3



DE Conv Dead Lifts
180x2 x9



14"Box Squats
210x8 x5
210x9

~Plus one rep on last set done for progress. Finished in 16 minutes again. Last rep on last couple sets was really lacking breath.


#4band Pull Throughs
#4x8 x4



Conv Deads off 11"Blocks
250x10 x5

~LT 240x10 x5


Recovery
Stretch
Ball/Pipe
Hot Epsom Bath vs Cold Shower


Notes
I really did not feel much energy today and the weights felt heavy until half way through my first set of 210 box squats. Friday is the end of this cycle and time for a deload. Next cycle will just be a continuation of this cycle. IE assistance will still be moving towards lower reps higher weights and more sets and ME movements will be repeated and PRs broken.

Weather is beautiful today. I might try and do some walking later today/tonight to get some blood flow through the legs.

And now for the cool stuff...
http://i47.tinypic.com/2ymc5ys.jpg

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

gatorman2k6
03-17-2010, 02:44 PM
Nice DE session!

teeroy
03-17-2010, 10:45 PM
Nice volume for St. Patty's day!

KoSh
03-18-2010, 04:51 AM
Great session, bud. Excellent work. How was the corned beef?

KGM
03-18-2010, 06:01 AM
Nice DE session!


Nice volume for St. Patty's day!


Great session, bud. Excellent work. How was the corned beef?

Thanks guys. Corned beef was AWESOME!!! I normally try to avoid white potatoes but for St Patty's.. you bet'cha.

KGM
03-18-2010, 07:02 AM
Last night I did end up going to the park to walk hills and had a hot bath again later to help me sleep.... also had a 10 minutes:( nap in the late afternoon. I slept very well also. Legs also feel better than I expected they would. I think I might try and make it a point to get out and walk hills or pull the sled on workout evenings. If done right it should improve recovery and gpp.

March 18 GPP/Cardio
Hill walking 20 minutes
~Done at Centennial Park

Recovery
Nap 10min
Hot Bath w Cold Shower Finish


Weather is great today. I hope to get some crap done and early afternoon I will head out to the bike trails along the creek. As long as the trails are much less muddy like I am expecting I will only complete what I did last time. It was a bit much but a lot of that was the mud. I have to define the end or I could/might/would end up pushing it too far and wearing myself completely out.

Off Road
03-18-2010, 07:38 AM
I completely agree. Some GPP helps to work out the kinks and makes you feel better.

gatorman2k6
03-18-2010, 11:53 AM
Good job getting out and going on a walk! I agree that a walk or some light cardio/GPP, after working out, can really help with recovery.

KGM
03-18-2010, 02:58 PM
GPP/Cardio
Bike on trails~60min
~Did a loop this time instead of trail up and path back like last time. Lot less mud and muck but I was pretty pooped so the ride was nothing spectacular. Trial mileage was around 6+km. It will be interesting to see what my sprint speed is like come mid summer.

-------------------------

OR - Gator - Thanks guys. A little background on my and cardio... Last year while doing 531 I was really working the GPP and trying hard to progress. - very hard. I was doing hill sprints like mad and doing them after a long bike ride. I was also pulling a tire and weighted back pack walks. The 531 really wasn't working my hard enough and it let me really push the GPP until I just burnt out. I have zero motivation, zero energy, zero strength, appetite was weak and sleep sucked. I have learned the hard way to keep the cardio lighter impact and to not try and progress... just get it done. Progress in the gym, but just get the GPP done. Well it has been working for me. I even skated pretty much this whole winter without negative impact, because I just did it rather than tried to KILL it every time.... blah blah blah. I tend to babble too much.

gatorman2k6
03-18-2010, 06:47 PM
KGM, I know what you mean. Cardio isn't your main focus, so why push it too hard. That's how I view my running. I'm going to keep running and try to slowly progress, but I'm not trying to be the fastest in my class. I would rather be the strongest and just pass the running. Looks like your plan is working for you so keep it up!

KGM
03-19-2010, 01:34 PM
205.5lbs am weight

DE Upper


Bent Rows
150x8
160x8
170x8
180x8
190x8
190x7

~Last rep on last 2 sets was pretty sloppy.


DE Bench 3 alt grips
140x3 x6
135x3 x4

~Felt fast and body felt tight. Narrow feel the best/strongest while wide is weaker and groove travels. I don't like it but I probably should start working my wide grip a bit.


Fly Press
35x10 x4

~Wanted to hit the chest and get some work in. Nothing serious here. I call them Fly Presses because I don't extend the hand too far past the elbow.


MP/Cuban Press
MP DB 35x10
MP 90x5
CP 25x10 x3

~Wanted to do MP but a tendon/ligament/w.e. was clicking in my shoulder when I brought the bar down. Moved to Cuban Presses as shoulders could use a bit more rot-cuff health.


DB Kroc Rows
100x15 x2
120x10
120x12

~Very happy with these today. A large improvement from where I left off. Form was more Kroc-like (recently viewed his 300x13). Straps used for 120.


Blast Strap Push Ups
BWx10 x2
BWx9



Recovery
eeeehhhh.....
a little bit of stretching.
probably a shower
hopefully a nap

~Will Update later.

Notes
Shoulder is a bit upset and I am really not mentally into 'it' today. Crappy evening last night followed by crappy sleep. tl;dr - stressed. I really did not feel up to the pressure of making progress on paused bench and dips and did not want to aggravate my shoulder further. I was hoping the lighter weights of MP would be good but shoulder still upset.

Vids coming. Need to edit and upload.


Painful Cardio
http://i46.tinypic.com/9862y8.jpg
20 minutes of that and I guarantee you will feel it in the morning:D

KGM
03-19-2010, 02:42 PM
Summary of today's liftin in video form.
last set of rows
few sets of DE bench
a set of flies
cuban press
last set of kroc rows
set of bs push ups

http://www.youtube.com/watch?v=o7olFFFEhTo

gatorman2k6
03-19-2010, 03:45 PM
Nice work KGM! You put in some good work for not totally being with "it" today and I hope your shoulder starts feeling better.

KGM
03-19-2010, 04:36 PM
Thanks Gator. Shoulder should be fine with the deload next week and I am starting to sleep in a better position again which is my main problem atm.
It is kinda funny it was soooo frikken hard to get into the gym but once there and I get going I get some fire in me. It is just that first mental hurdle that is the bitch.

Off Road
03-19-2010, 04:44 PM
I'm the same way. Some days you just don't want to go. On those days, I go in and do my first exercise, and then I leave. After about 15 minutes I'm dying to get back out there and finish it up.

gatorman2k6
03-19-2010, 06:16 PM
Just watched the video and I got more ideas, so keep the videos coming! Did you make that DB handle yourself, because I can never find one that can hold enough 10's?

Athos
03-19-2010, 06:59 PM
KGM you are a beast on those rows! Great videos and exercise selection... you gave me a few ideas. Props for putting in such good work even if you didn't mentally feel it... I believe that kind of effort on a day you don't feel the best is what separates every day gym rats from real quality lifters. Nice job!

KGM
03-19-2010, 09:21 PM
I'm the same way. Some days you just don't want to go. On those days, I go in and do my first exercise, and then I leave. After about 15 minutes I'm dying to get back out there and finish it up.

I finally got motivated almost 2 hours later than I normally lift. I planned on just getting the rows and DE bench in but ended up doing just about 90mins of lifting.... and felt mentally better but tired.


Just watched the video and I got more ideas, so keep the videos coming! Did you make that DB handle yourself, because I can never find one that can hold enough 10's?

Glad you got something out of my vids. For that DB handle I just went to Home Depot and got a piece of black pipe 3/4 inch diameter and 24 inch long, some hockey tape for the handle and a pair of spring locks from the Wally World type store. The pipe cost about $7 and had room to hold 200lbs in standard 10lbs plates.


KGM you are a beast on those rows! Great videos and exercise selection... you gave me a few ideas. Props for putting in such good work even if you didn't mentally feel it... I believe that kind of effort on a day you don't feel the best is what separates every day gym rats from real quality lifters. Nice job!

Thanks man. It means a lot.

gatorman2k6
03-19-2010, 09:24 PM
Thanks for the specs because I have a ton of standard plates and I want to be able to do some heavy kroc rows when I start lifting at home regularly. I am predicting that I steal a lot of ideas from you in order to expand my home gym.

Phillip Wylie
03-23-2010, 10:16 AM
Nice workouts, KGM!

teeroy
03-23-2010, 10:44 PM
That was some serious rowing both on the BOR and the Krocs. Kicking some serious butt in here!

KGM
03-25-2010, 07:04 PM
Thanks for the specs because I have a ton of standard plates and I want to be able to do some heavy kroc rows when I start lifting at home regularly. I am predicting that I steal a lot of ideas from you in order to expand my home gym.
NP. I have come across many ideas online so always glad to give back.


Nice workouts, KGM!
Thanks


That was some serious rowing both on the BOR and the Krocs. Kicking some serious butt in here!
Thanks. Very happy to finally be getting some progress on my back.

--------------------------------------

Deload

Squats
bx 130x10
frt 130x5
bx 180x10



Conventional Dead Lift
180x10


Notes
Stress, appetite and sleep still on the negative. Have just been relaxing this week. Felt great to lift something today... body was feeling a bit stiff and bored. Shoulder has been ok but also no stress so not test. Upside is I have been getting some "get to later" stuff take care.

Need to take progress pics as it has been a while again.

http://i47.tinypic.com/110dpva.jpg

KoSh
03-26-2010, 07:11 AM
Deloads suck... But not as much as being those guys in the last few videos you've posted... Hahahahaha... Painful cardio is one of the funniest things I've seen.

Athos
03-26-2010, 07:00 PM
I hate deloads, but they do payoff. Man I'm learning that same lesson about stress right now, amazing what it does to the body. Glad to see you got in there and got some blood flowing, etc. You've been hammering it hard lately, a well-deserved deload.

Off Road
03-27-2010, 08:38 AM
Enjoy the deload and getting the chores done.

gatorman2k6
03-27-2010, 09:46 AM
Good work with the deload and I know you'll come back more focused and less stressed.

KGM
03-29-2010, 01:29 PM
Kosh, Gator, OR, Athos. Thanks guys. I have been having internet problems so I will have to catch up with what everyone has been doing.

--------------------------------

205lbs am weight
~I normally go up on a deload. Food intake was low quality and was afraid I would lose or at the least not gain any strength.

ME Lower


#2Band 15.5" Box Squat 1RM
260x1
270x1
275x1
260x1 x3

~All PRs!!! I missed 260 last cycle. Weak link on these seemed to be core tightness so I went with my front box squats next. Belt used on all listed lifts.


14" Box Front Squat
130x8 x5
130x10

~LT 125x8x6. This time I removed another 30 seconds of rest to make it starting each set on the 2.5 minute mark.


Dead Lift off 10" Blocks
260x8
260x10 x3
260x8

~LT 250x10x5. Low back started to arch so kept last set to 8. Chose these instead of my banded GMs since I went with the lighter of the two on my squat assistance I chose the heavier of the two for my second assistance. Pretty worn and opted to skip GHR. Straps used on last 2 sets.


Recovery
Stretch
Ball/Pipe
Hot Epsom Bath


Notes
One of my biggest problems has been being a slave to my 'plan'. I am as far as I have been from those actions and everything is great. Many times I do not choose which assistance I am going to do until it is about that time. I am not feeling bad when I take a little lighter day like today. During deload I managed to handle loads of stress without adding to it with 'lifting worries'. Very happy about this. My plans have been a lot more general in nature.

The way I am working my assistance is by having a few 'slots' and a couple exercises for each 'slot'. A heavy movement and a lighter one. These are choose by feel mostly at the time. I usually will prefer the bigger compound movement to be the heavier choice. If that all makes sense.

I am still loving using my current warm up which is
bar x10 - 50%x5 - 60%x3 - 70%x2 - 80%x1 - 90%x1 - 95%x1 - 100+%attempt. It gets me warm and ready for bigger weights without wearing me out before I get there. I can usually tell at 90% if I can kill my previous 100% or have not made much progress.

Vids probably later...

http://i42.tinypic.com/2z3z9dl.jpg

Phillip Wylie
03-29-2010, 03:37 PM
Nice work, KGM!

gatorman2k6
03-29-2010, 11:29 PM
Nice work man! I look forward to seeing the videos!

KGM
03-30-2010, 07:22 AM
Thanks Gator and Phillip! First things first..... I had mis-counted my squats yesterday and while I still got nice PRs it wasn't the 30lb PR I originally counted. I was just slapping weight on and when I finished I counted what I got.... well miscounted. I added an extra 10lbs and counted my 2.5s as 5s.... so 275 for a top lift instead of 290. Still a solid 20lb PR from Feb 22.

Now the highlight reel!
ME Lower March 29 - #2band sq 260-270-275 - frt sq 130x10 - dl 260x8.avi

http://www.youtube.com/watch?v=8SEqrKBLWXI

KGM
03-31-2010, 01:28 PM
205lbs am weight

ME Upper


Bent Row
150x8
160x8
170x8
180x8
190x7
190x5

~Lost 3 reps over all from LT and cut 30 seconds rest, leaving around 45 seconds rest between sets.


#1 Band Bench Press 1RM
#1+175x1
#1+190x1 PR
#1+195x1 PR
#1+180x1 x4

~LT 185x1, 190x0. If I don't know what a grinder is... You never know if that extra split second of effort will be when the weight goes so keep pushing!!!


Paused Bench 3 alt grips
155x8 x2
155x6
155x4
150x5
150x4F
...155x8

~First 6 sets were started every 1.5 min which left me roughly 30 sec rest. HUGE drop in reps from LT. Last set was done with 5 minutes rest and was to failure or one rep short.


Dips
+50x6F
+50x5F
+50x4F
BWx9F

~Even with taking more rest on this I was spent. LT was much closer to my goal of +50x7 x4.


Blast Strap Push Ups
BWx5F
BWx6
BWx5F

~Straps moved a bit higher on last set.


Kroc Rows
120x16

~Real man's bicep work. Done with straps. Had I more energy I would have done a first set strapless hoping for 10 and then an all out set. I think I could have gotten 18 this time.


Cardio/GPP
Stationary Bike PWO 15 minutes

~I have been slipping on my cardio/gpp, although I have been making the workouts more intensive with less rest so I am still pushing forward. Will be doing more cardio as I feel the lack has added to my lower than normal motivation.


Recovery
Stretch
Ball/Pipe
Contrast Shower (bit later than normal)


Notes
Today felt great even though I wasn't motivated and got into the gym a bit late. Vids to come. There were so many grinders today it wasn't funny but in the end I KNOW I pushed myself pretty hard. I got this mess completed in 1hr 50min.

http://i41.tinypic.com/ipqmxl.jpg

KGM
03-31-2010, 02:27 PM
Last set of rows 190x5
2 banded bench PRs 190x1, 195x1 and last lift 180x1
Paused bench 6th set 150x4F
Kroc rows 120x16


http://www.youtube.com/watch?v=lx6LI-20_Zg
vid just uploaded so it might still process for a bit... youtube...

Phillip Wylie
03-31-2010, 02:47 PM
Solid work, KGM!

KoSh
04-01-2010, 04:57 AM
Solid work, KGM, as per usual. Tons of volume!

KGM
04-01-2010, 02:56 PM
Phillip, Kosh - Thanks guys.

------------------------------


GPP/Cardio
Escape from LA 20min 32baskets
Bike ride outside paved, leisure pace 40min

~Man do I suck at shooting hoops. I have maybe shot baskets about 5 times in 8 years. Nice way to keep moving especially when motivation is down for some of the usual stuff. Got a nice burst in the last 3 minutes.
Biking was OK if you can mentally handle the idiots that think they are the only ones one the path and deal with the idiots in cars when you need to.

Notes
It was nice to get out and get some blood flowing and get some sun. My legs are fairly sore still and my chest and triceps-WOW!!!
Feeling tired, probably from the sun.
I think I will start eating a few more eggs. Pretty easy to eat and I have really been slacking when it comes to good clean whole foods.

Phillip Wylie
04-02-2010, 09:25 AM
Good conditioning workout, KGM! Landon Evans, Eric Talmant and some others preach on how improving your athleticism will carryover to lifting. I need to take note and do some different physical activities besides just in the gym.

gatorman2k6
04-02-2010, 09:58 AM
Good work lately! Nice job on the PRs and conditioning too!

KGM
04-02-2010, 01:06 PM
Good conditioning workout, KGM! Landon Evans, Eric Talmant and some others preach on how improving your athleticism will carryover to lifting. I need to take note and do some different physical activities besides just in the gym.
Thanks Phillip. Those guys are pretty smart and I would have to agree. That is one of the reasons I am making it important to do something funnier, that I can get into at times when motivation is down.


Good work lately! Nice job on the PRs and conditioning too!
Thanks Gator. I am really feeling like I am doing a lot of work and I have a great feeling once I get through this block I will see a nice jump in my strength.

KGM
04-02-2010, 01:24 PM
205.5lbs am weight
~This over 200 is getting really old. I feel everything is picking back up slowly so hopefully I will start to drop a few. Upside is I am pretty sure I am loosing a bit of fat and gaining a bit of muscle. Fat levels seem to be slowly dropping but it is really hard to see/tell for sure.

DE Lower


DE 15.5" Box Squat
155x3 x9

~Went with a higher box and just used 50%. Speed was very good as well as power went right to the bar and came mostly from posterior chain. Very happy with these. Rest was 30sec between sets.


DE Sumo
165x3 x9

~Did one warm up of 165 then hit my 9 sets with 30sec rest. Felt pretty good. Upper back/shoulders started to droop in ~6th set but noticed and tightened up. Felt better after that.


14" Box Squat
210x8 x6

~LT same numbers but with 30 seconds less rest. All reps completed in under 14 minutes. Several of the last sets I started still winded from the previous set. Felt faint at one point. Let myself and found a better place and lifted un-connected.... sort of. Took 15mins before I started the GMs after this.


#2 Band GM
#2+80x8
#2+90x8
#2+100x8 x4

~I really did not want to do these but knew it was best. I went very deep with every rep. I did not adhere to any rest schedule but it was around 2-3mins between.


RDL
220x10 x4

~Honestly? I really did not feel like setting up the GHR. Just toast at this point. Decided to do (real, proper form) RDL for hamstring and the grip work would not hurt.


Recovery
Stretch
Ball/Pipe
Sea Salt Hot Bath vs Cold Shower

~Ran out of epsom salts. Sea Salt has lots of magnesium so I just made do. Should not be a problem. Water was not that hot, nor shower that cold. Nice day out and will probably do the sled in the evening.

Notes
Not sure if there is much video worthy today... but if there is something you want to see let me know and I might post it up.
Wife is off today so that is cool!:wiggle:

I hope everyone has a happy and kosher Easter!!!
http://i39.tinypic.com/25h2tsk.jpg

KGM
04-02-2010, 02:28 PM
Just looked at my vids.
DE squat - looked fast and form was pretty clean. Did not come all the way to lock out on a couple reps, but don't think that is a huge deal.
DE sumo - back arch was nice and didn't really round much at all. Set up is looking better. Could come to lockout more (in general on deads).
Box squats - looked form looked very good. Only hold back is catching my breath in such short rests.
Banded GMs - look decent. back rounds (not terribly) but I understand that is ok on these. I cannot stand the bar position but feel them in a good spot so I NEED to do them.
RDL - I could go deeper. From what I could see they looked good.

gatorman2k6
04-02-2010, 06:34 PM
Good DE session! Looks like you got some solid work in.

Phillip Wylie
04-02-2010, 11:30 PM
Nice work, KGM! Keep up the good work. I hope you too have a wonderful Easter.

KGM
04-03-2010, 08:45 AM
Phillip and Gator - Thanks again.

------------------------

02 evening

GPP/Cardio
30 minute walk with 30-50lbs pack
~Was going to pull the sled but didn't feel wife was into it. Simple walk to store and around block.

03 morning

GPP/Recovery
Sled Pulling - +35on grass. 2min pull, 1min walk - 4 pulls
~Done lighter as it was my first pull this year and I want to keep this more recovery oriented.


Notes
Karate belts!!! I keep finding great ways to use them in my workouts and today I found another use. I have them made into loops, so I just take 2 of them, loop them together to make it longer, connect on to a carabiner to the sled and the other loop around your waist. Feels comfy enough so far and comes on and off easy.
The uses for my loops;
1-dip/chin/belt squat belts
2-stretching tool for legs, shoulders, neck and triceps
3-arm slings for ab leg raises
4-sled harness

Off Road
04-03-2010, 08:54 AM
Good sessions with all the DE and ME work.

KGM
04-05-2010, 01:34 PM
Thanks OR. Loved the game of Escape from LA. It will be kept on file for those occasions something different and more fun is needed.

------------------------

206.5lbs am weight
~Turkey, sweet potatoes, stuffing, peas, wine, pear pie, wine. I sure got a bloat on during Sunday's feasting:D No biggie, I am good for it.

DE Bench


Bent Rows
150x8
160x8
170x8
180x8
180x7
180x5F

~LT same reps but no F with 2 tops sets of 190. Same rest periods. Form was better, better arch and shoulder back more. Used belt for 180 sets... low back is a bit stiff/sore from Friday.


DE Bench alt grips
120x3 x10
190x3 x2
200x3

~Weight was 50% and will probably use 130 next time. Speed was fast. Form was tight. Body was tighter than normal. One of the best feeling DE workouts. I decided to give a few reps at 80% and 80+% at the end to connect the speed with the power. Felt good.


Paused Bench
155x8 x3
155x6
155x4
155x5
rest
155x8

~Gained 4 reps on the six sets from LT. Took 5 minutes rest and hit an easy 8, could have hit 9, maybe 10.


Kroc Rows
120x10
add straps
120x18

~LT 16reps.


Dips
+50x7 x4

~Finally!!! I had to abandon my reduced rest plan and put a movement between these and paused bench but I got all my reps.


Blast Strap Push Ups
BWx9
BWx7
BWx6

~Just some extra for some volume. Lost some reps but this movement is not necessarily needed to progress.


GPP/Conditioning
Circuit repeated 3 times and ended with extra jump rope
jump rope, KB swing, jump rope, sledge vs tire
Time = 16min 30sec



Recovery
Stretch
Ball/Pipe
Contrast Shower 3 cycles

~I revamped the stretch layout a bit. Mostly to make the upper/lower days more days specific.

Notes
I recorded my general upper body warm up circuit and will probably upload it as well as some of my lifts.

Last of my pre picked pictures. I must find and make some more handy.
http://i45.tinypic.com/2lo3cwj.jpg

Off Road
04-05-2010, 03:09 PM
How'd you like the sledge hammer stuff? I haven't tried those yet, do you think they have good GPP benefits?

KGM
04-05-2010, 03:33 PM
I liked the sledge work. It got my chest and back a stretch/blood fool and really worked my grip. I have heard a lot of good things about the sledge but do not have enough experience with it yet to have gotten any benefits. It did get my heart and breathing going. Same with the KB swings and I used the jump rope as sort of a cool down/active rest. The circuit was nicely balanced and I think it will definitely have benefits.

KGM
04-05-2010, 03:51 PM
Here is my upper body warm up circuit if anyone is interested. I am in desperate need of a new lifting CD or three. The tunes on this have been hit by WMG and the audio is disabled. I will be deleting it in a couple days to keep youtube off this accounts back but since I uploaded it I thought I would post anyway.

The general goal is to get my body warm and to gently work out my rotators cuffs for basic health. I added in some KB passes at the end in case anyone was wondering what I was talking about.
from memory
internal/external shoulder rotations with the bands
banded face pulls with support
ab band pull downs
wall slides
cuban presses
sledge swings (got better on last reps)
shoulder rotations
KB passes - many times used to start the warm up. easy way to get some motivation.

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

KGM
04-05-2010, 03:54 PM
last 2 sets of rows 180#
3 sets of DE bench 120#
200x3 bench
last paused set and extra paused set 155#
kroc rows x18 120#
dips one set +50#


http://www.youtube.com/watch?v=WIknvZcbLx4

jbrin0tk
04-05-2010, 06:37 PM
I don't get in here enough, but I should lol. You, sir, are one organized individual lol. I dig how you have everything in bullets, etc. Makes the rest of us look like slackers lol. Training looks great, man. How do you like the blast strap push ups? I used to do them religiously for a while and I really thought they added to my benching and strength off my chest.

KGM
04-05-2010, 07:39 PM
Thanks. I think the bullets/lists are the easiest to read through for a guy who does not want to read all my babble but still catch up lol.
I am loving the blast strap push ups. They blast the shoulder-chest link as well as the shoulder stabilizers and it seems to be leading towards a tighter set up and more control on the bench.

Phillip Wylie
04-06-2010, 09:30 AM
You, sir, are one organized individual lol. I dig how you have everything in bullets, etc. Makes the rest of us look like slackers lol.

I agree KGM does have a well organized and well documented training log.


Strong workouts, KGM!

gatorman2k6
04-06-2010, 08:59 PM
Good work KGM!

KGM
04-07-2010, 05:29 AM
Thanks guys.

------------------

evening
GPP/Recovery
Quick stretch
ball/quick pipe
KB swings
Sled +45# 2min pull 1 min walk =5 rounds
Hot Epsom Bath
~Done mostly to get blood into the hamstrings/glutes as well as to help me get to sleep.

KGM
04-07-2010, 06:55 AM
I have been planning to try the Smolov base meso after this current cycle/wave of my Conjugate WS routine. I was looking at the Smolov numbers for me at a 310 squat. Last max I was a bit (~2inches high) in Feb so I will assume I progressed enough to call it a legit squat now.

mon - 4x 9x220
wed - 5x 7x235
fridy - 7x 5x250
sat - 10x 3x265

mon - 4x 9x250
wed - 5x 7x260
frdyi - 7x 5x275
sat - 10x 3x290

mon - 4x 9x255
wed - 5x 7x270
fridy - 7x 5x285
sat - 10x 3x305

Plan will be basic.
Warm up - Sledge Swings, Band Face Pulls, Ab PD, HLR or KB situps, KB swings, KB Squats, BW Lunges, shoulder rotations.
Work up - t0 80%x1
Smolov Squats done 3 or 4 days a week. Will decide as I go through.
Recovery will be the same as current lower days.
GPP/Cardio will be OPTIONAL, WO evening sled pulls at +25-35# depending on grass height.
Leisure to moderate bike riding can be done on Tu/Th if feeling fresh/energetic. Option, do nothing and take a nap lol.
Supplements to remain the same, except I will use less whey and more quality protein powders as well as pound down the meats! Chili and ground beef with rice and lentils will be a majority of my lunches. Breakfasts will be a high calorie/high protein whole food shake on WO days.
Contingency plan - Drop from 4d/wk->3.5d/wk->3d/wk if not recovering enough. I will give this routine my all but do not plan on going down with the ship if it is too much.
I feel my form is in good shape for this routine. My body feels pretty healthy. My recovery has shown improvement in the last few months.

Looking at the sets, reps and weights I feel pretty comfy with most of the sets. The 8th day looks pretty brutal doing 10 sets but I have all the time I want. The 12th day looks brutal but after all that work it could be very interesting.

I have just been thinking about this again as the time gets closer. Having all the thinking done now I can go back to lifting in a mindless fashion.

I wonder if it would be best to try and ball/pipe the day after also.... so 6 days a week.

If you have thoughts, comments or questions feel free to shoot out.

-----------------------------

Dead lifting today and looks like outside...(opps just looked again and it looks like rain). I would like to see me rep my max(350x1) for 3 but I will let my back decide that. Last time I got 330x3.

KGM
04-07-2010, 11:26 AM
205.5lbs am weight
~Glad I skipped the pie last night.

ME Lower


Conventional Dead Lift 3RM
315x3
330x3
340x3 PR
350x3 PR
310x5

~LT 330x3. I have really only been pulling overhand and made a note to use mixed grip instead of straps. I did deads outside and I do not have to be so gentle setting the bar down therefor I expected to get the 340 but had doubts on the 350. It started raining otherwise I would have done a few more down set pulls but it is probably for the better. Belt used on all weights listed.

INTERMISSION
Wipe down weights after bringing inside. Silly rain!!!


Squats
225x5 x14

~The plan was 225x5 x9 but really did not feel up to assistance so just kept going on these. Sets started every 2.5min. It took ~34 minutes to complete all reps. Belt used on all sets but first one.


Recovery
Stretch
Ball/Pipe
Hot Epsom Bath


Notes
My back felt a bit sore/stiff before but the day went pretty well.
Last rep of 340 dead I felt back rounded a bit more than I liked. Burped and then puked in my mouth. Wanted to do 350 to see if back was weak or I just let mind wander. 350 went up nicely with minimal rounding. Back feels pretty good atm.
After squats I sat down to update my notes and noticed my leg muscles twitching/shaking. This kept up off and on for about 15 minutes.

Have not reviews vids but will post when I do. I am hoping depth was good and felt it was.


I was hoping to hit my 1rm for reps today and I DID!!!
http://i39.tinypic.com/1zpr243.jpg

gatorman2k6
04-07-2010, 12:21 PM
Nice work man! That is some strong pulling and squatting. Good luck with the Smolov too if you decide to do it but I don't know how intense I would make the biking/GPP on off days because the squatting should really be killing you. Also make sure form is spot on because I've read that if it isn't, you are setting yourself up for an injury.

KGM
04-07-2010, 12:29 PM
Thanks for the props and comments Gator. The reason I put in the biking is to keep from over thinking and second guessing myself. The plan will be to rest on off days but if I have the energy and am itching to do something it will be leisure-moderate biking. My form is pretty clean atm. Bad form or injury would keep me from giving it a whirl otherwise I am ready.

Phillip Wylie
04-07-2010, 01:05 PM
Nice work and congrats on the deadlift PR's!

Off Road
04-07-2010, 01:38 PM
Nice PR on the deads...and I really like the massive amount of squats (holy cr@p)

KGM
04-07-2010, 03:08 PM
Thanks Phillip and OR. The massive amount was my way of getting out of the guilt of doing nothing else lol. I was tempted to do another set or two but my mind wasn't strong enough to go again.

--------------------------------------------

Debut of my new lifting CD. I went Ol Skool.... punk lol.:alcoholic:

Couple other comments first
On the dead lift I have a correction. I felt my back round on the second rep and burp/puked on my third. I have been burping a lot lately when doing deads...
On the squats I started out with a depth that was a bit shy and I felt it was so. After the first couple sets I really focused on opening my hips. When I felt this I got great depth. I also noticed my back arch and tried to focus on that. Doing so seemed to make it easier to get out of the hole.

In future cycles I would switch my banded ME squat with a pin ME squat and do my assistance squats with a pause. There is a good chance if I continue I could come up with a nice jump in my squat numbers. My recent approach has really been coming together, it just has not had the time to fully mature, so that makes the Smolov detour a tough decision.... I just might continue on and save Smolov for a the future....

Now the vids
Dead Lift 340x3 and 350x3
Squats 225x5 x14 sets started every 2.5 min for 33mins.

http://www.youtube.com/watch?v=88Ss_zx-MVo

KGM
04-09-2010, 01:53 PM
~Forgot AM weigh in.

ME Upper


Bent Row
170x7 x7

~Sets started every 1.5min. Hit all reps I had planned. Form felt pretty good, getting a bit sloppy near the end. I warmed up with Yates rows. I liked how they hit the back but they felt W.E.I.R.D! I don't think I can make any kind of decision on them without giving them a slot for a few workouts.


Floor Press 1RM
215x1
230x1
240x1 PR
220x1 x4

~LT 235x1. 215 felt heavy. I was not that comfortable with 230 and it stuck for a split second. 240 wanted to come back down but many times all you have to do it just push for another split second, and another, and another and before you know it it will go up. I am not comfortable with this lift, which means I need to work it. I have trouble keeping control coming down right at the bottom. Perhaps I could work boards that would put the bar around that same height...


Paused Bench 3 Alt Grips
170x5 x3
170x4 x3
170x3 wide grip
170x4 x2

~My hopes were to get 170x5 x9 with sets starting every 1.5min but fell a bit short. Wide grip is my weakest grip. Since adding in the alt grips I and my shoulder are feeling more comfortable with the wide grip. I could use some more wide grip specific work on the bench.


Kroc Rows
120x10 left arm grip problems
120x20 straps
150x8

~LT 120x18. Another 2 rep gain. I was pretty shocked I got 8 with the 150. I figured what the heck, lets see what I can do.


Dips
+40x7 x3
+40x6F
+40x5

~Dropped the weight 10lbs and went with shorter rests... sets starting around every 1.5-2mins. The 6F came about 1/4 inch shy of lockout of the 7th.


Blast Strap Push Ups
BWx10 x2
BWx7

~Felt great. First set was a few reps shy of failure. Second set might have gotten another. Last set.... well when you are done you are done.


Recovery
Stretch
Ball/Pipe
Contrast Shower

~Stretch was awesome. Legs really needed some work. Stretched upper first. Balls felt AWESOME on my mid back. Pipe actually did some work to my hamstrings. My legs are actually pretty sore fairly deep. Back feels very worked but good. I always get an insane feeling pump on upper days.

Notes
I am really liking my new lifting CD and will make a point to make them more often, as it was pretty easy to do.
After some trouble getting myself to actually eat I made some chili. Each portion has 1/3lbs beef, 1/3 can beans, rice, tomatoes and onions. Goes down nice and easy. I have also been eating more eggs and drinking more milk.

Anybody do floor press as a DE lift? I read that a few people will sometimes use it for DE.

Vids?


Speaking of food,
http://i40.tinypic.com/s2zjtg.jpg
check out this feast

Off Road
04-09-2010, 08:58 PM
Nice rows...Gross taco

jbrin0tk
04-10-2010, 07:49 AM
Dude, you are setting some awesome PR's, bud. It's awesome to hit old 1RM PR's for reps. In your video, was the first 1:30 or so Dead Kennedy's stuff? It sounded a lot like Jello, though I couldn't be sure lol. I like a lot of the older stuff. Minor Threat, Bad Brains, Sex Pistols, etc.

KGM
04-10-2010, 07:56 AM
Thanks OR. Not sure you could still call that a taco after the first couple shots. I think I will pass on that concoction.

gatorman2k6
04-10-2010, 10:50 AM
Nice work man! Strong work all around and I love eating some chili. Chili is a must for anyone that lifts.

KGM
04-11-2010, 06:45 AM
Thanks Gator. Chili is POWER!!!

Phillip Wylie
04-12-2010, 09:43 AM
Nice work, KGM!

KGM
04-12-2010, 01:24 PM
Thanks again Phillip!

-------------------------------

207.5 lbs am weight

DE Lower


DE 12"->11" Box Squats
130x3 x6
lower box to 11''
130x3 x4

~Speed started slow but got faster, as it seems the case with me. It seems I have to start a bit overweight and slow to get speed. Once speed was nice I lowered box and found pelvic tilt/back arch hard to hold as well as slight glute/ham/hip flexibility issue. After last set I did 6-9 low back round then arch while bent over on the box.


DE Sumo
170x3 x9

~Speed also started slow and worked up to faster pretty quick. I found that a hard arch in the low back and pointing my ass in the air for a set up really engaged my glutes.


Deep Paused Squats
170x5 x5

~Since I am going to stay the course there is no reason I cannot get my assistance aimed at my weaknesses right now. The weight felt fairly light but boy did it work my hips. Knees felt tension at first until I cued to "push knees out" and they then felt brilliant. Really noticed the glute/ham/hip inflexibility here, but worst problem was pelvis tucking under in the hole. Need tighter upper back, elbows more foreward, tighter arch and better flexibility for that.


Squats
235x10 +4 +4

~Rest paused these. I was hoping to bang out 20 reps but the hips were hit hard by the paused squats, plus I think my depth was better then usual. Had it at this point, no more bar on the back.


Lunges /SS/ HLR
BWx10
HLRx10
BWx10
HLRx10
BWx10

~Ab straps used for HLRs. Lunges were harder than I expected and done for volume and single leg work.


GPP/Cardio
Sled +45lbs. 2min pull 1min brisk walk = 4 cycles

~I have done this weight in the evening and it felt like recovery. At this fatigued state it felt like work! Felt it in my hips and calves.


Recovery
Stretch
Ball/Pipe
Hot Epsom Bath vs cold shower = 3 cycles

~With weather getting nicer it is harder to cool off after the hot baths so at some point I will be trying straight contrast showers again. In the past I felt better recovery from the bath on leg day but if I cannot cool down at the end it might not be as effective.

Notes
Each 4 week cycle has 3 lower and 3 upper ME lifts. Each day has 1-2 bigger core lifts to address problems and then some extra stuff to make sure my 'split' is covered on my weaknesses.
Lower - I feel deads are in good shape and just need to move up. I will either stick with 3RMs deads or move to Rack Pulls which will help my back and grip nicely and both are week points. For squats I am weak at the bottom. I decided not to wait to implement paused squats. The ME squat variation will be Pin Squats. I am still happy with the Front Squats as my 3rd ME lift so will stick with that. To attack my post chain I am going to be doing 3 post chain movements a week, rotating each workout day. GHR A variation, GHR band assisted and Band Pull Throughs. I hope to do sled work on WO days, but have yet to decide PWO or evenings.
Upper - My bench is weak a few inches off the chest, so I should work in some 1&2 board presses. My weakest grip is wide but it is feeling more comfortable so I will need to work that. Floor Press needs work and will remain a in the ME rotation. 2 Board Press could be the 2nd and I will wait to see how the decline comes out before I decide on the third. I have not done overhead work in a while and should probably do something in the next cycle on the one after that.

Beautiful Day! Wish I was here;
http://i42.tinypic.com/2cxztir.jpg

gatorman2k6
04-12-2010, 02:49 PM
Great work KGM! That's also a lot of volume....I'm jealous!

KGM
04-12-2010, 05:13 PM
Thanks Gator

---------------------------

Vids

ME Floor Press 240x1, last set of 220x1(from Friday)
Paused SQ 170x5 last 2 sets
SQ 235x10

http://www.youtube.com/watch?v=bxMFnQz3hZk

jbrin0tk
04-12-2010, 07:09 PM
I like your analytical approach, and looking back through your log I like how you incorporate ME work with rep work on a big secondary exercise. Keep up the good work, bud!

Off Road
04-12-2010, 11:49 PM
That's also a lot of volume....
No kidding...tons of volume.

Phillip Wylie
04-13-2010, 05:57 AM
Nice work, KGM.

KGM
04-13-2010, 06:49 AM
I like your analytical approach, and looking back through your log I like how you incorporate ME work with rep work on a big secondary exercise. Keep up the good work, bud!
Thanks J! I am one of those that is boarderline anal-retentive and this conjugate method works great. Break it down, find your weaknesses, beat them into submission, repeat. And the big exercises lend themselves to the better muscle coverage and better direct connection with the big three so you gotta love them.


No kidding...tons of volume.
Thanks OR. I might have mentioned in the past I tried a much lower volume approach it I got nowhere.


Nice work, KGM.
Thanks Phillip. Nice to have you all checking in on me.

Off Road
04-13-2010, 07:05 AM
I might have mentioned in the past I tried a much lower volume approach it I got nowhere.
You have to do what works for you.

KGM
04-14-2010, 01:16 PM
Agreed. Each one of us needs to find out what works for us because there is no ONE routine for everyone.

---------------------------
208lbs am weight
~Appetite is back. Weather is getting better. I see good things ahead.

DE Upper


Bent Rows
175x7 x7
200x5
add straps
200x6



DE Bench
130x3 x6
floor press
130x3 x4



Floor Press
150x3
160x3
170x3
180x3
190x3



Paused Bench 3 alt grips
170x5 x3
1 board
170x5 x3
2 board
170x5 x3



DB MP
35x10 x4



Side Laterals
15x10 x2



GHR Variation
bwx10 x2



GPP/Cardio
5 rounds Bas Rutten Boxing 3min/1min



Notes
I think I will no longer log my regular recovery, as I have been doing the same thing for a long while now.
Bent rows went very well. I will be going all out next Monday on Kroc rows at 150 and since they are pretty brutal I decided to skip them today and hit some heavier reps with the bar.
Moved to speed work with 130 and speed was very good. To get more familiar on the floor press I moved to the floor for my last speed sets, then worked up to a heavy triple.
Next was paused bench alternating grips and adding boards. I think I am weaker at the 1 board so I will split my paused up between flat bench and the one board.
Wanting a bit of a change from the dips and not having done any overhead work I decided to whatever the DBs were set to. 10 reps was pretty easy until the last set. Weird tendon popping in my left shoulder again but hammer grip and elbows more in front seemed to mostly solve that. Then some for the side delts and ended with an assault on the posterior chain.
Until I get some decent progress OR it effects my recovery or workout I will be doing GHR assisted, GHR variation or Pull Throughs EVERY workout.
I got some MMA gloves to use on the heavy bag... well first run was not so nice on my delicate hands. I hope they will toughen up or I will have to try adding wraps under them. If that does not work I will be forced to get boxing gloves. If you like hitting the bag and have never tried the Bas Rutten workout you should give it a go. I end up really pushing myself when I do it.

http://i42.tinypic.com/m7gc46.jpg

Phillip Wylie
04-14-2010, 02:58 PM
Nice workout, KGM!

gatorman2k6
04-14-2010, 10:30 PM
Great work man! That is some solid work you got done today!

KGM
04-16-2010, 01:41 PM
Thanks Gator and Phillip! Nice having you guys around.

---------------------------------------------------------

206lbs am weight

ME Lower


12" Box Front Squat
230x1
240x1 PR
245x0F
245x1 PR
220x1 x3
~LT 230x1, 240x0F



Squat
220x20
Paused
175x5 x5



Good Morning
90x10 x3
110x10



Rev Hyper
50x20 x3



#3 Band Pull Thru
#3x10 x3



GPP/Cardio
Sled +45lbs. 2min pull 1min brisk walk = 5 cycles


Notes
Front squat - Back rounded (elbows dropped) and dropped the weight. Add T-shirt and 3 mental cues and hit it the second time.
Good Mornings - These just do not agree with me. What are my options? Stiff legged or RDL, rack/block pulls? I know I have Rev Hyper, GHR and pull thrus for supplemental but for a bigger lift.
Sled - One of the bonuses of pulling in the City's grass is that the do not cut it that often, so you are getting gradual increased resistance. When they cut the grass you had better load on extra weight.

I have decided to try and eat liver once a week. I had almost a pound (pre-cooked) with onions for PWO lunch today. :D I should do the same with some salmon...

Hooray for FRIDAY!!!
http://i40.tinypic.com/14y750y.jpg

Phillip Wylie
04-16-2010, 01:47 PM
Nice squatting, KGM.

gatorman2k6
04-16-2010, 03:50 PM
Nice work KGM! You got some great work in. I'm not sure what to replace GMs with, so hopefully someone else will chime in.

Off Road
04-16-2010, 04:09 PM
Where to start...

First, very nice front squat. Way to refocus and get the weight.

Second, just find something heavy to replace the GMs. I like stiff legged deadlifts myself. I've never liked GMs.

Lastly, liver and onions...thanks...now I'm hungry (lol).

KGM
04-16-2010, 04:22 PM
Thanks Gator and Phillip!

OR - Thanks. So I am on the right track on a replacement. I keep reading about how important GMs to Westside but I cannot find a comfortable position for the bar so they suck. I already have pulls off blocks and RDLs in the rotation so I will just ignore the GMs and make sure I am doing the others.

jbrin0tk
04-16-2010, 05:07 PM
Great front squat PR, bud!

I agree with Off Road in that SLDL's, RDL's, etc., would all be great choices to replace GM's with.

I wouldn't worry about how important GM's are to Westside. They are just a means to an end, and there are many others. You will find something else that works for you because you really think things through. That's awesome!

By the way, why do you say that GM's don't agree with you?

KGM
04-16-2010, 06:20 PM
jbrin0tk - Thanks for the props and the input. My problem with GMs really comes with bar placement. Obviously high bar will put too much pressure on my neck and low bar pinches a nerve in my shoulder and tweaks my arm. I had a very good feeling any movement that really had you bending at the waist would be a good replacement, just wanted a bit of back up so not to try and doubt myself later.

KGM
04-19-2010, 01:14 PM
207.5lbs am weight

ME Upper


Bent BB Row
180x7 x6
add straps
180x10
~LT 175x7 x7



ME Decline 1RM
255x1
270x0F x2
220x1
270x0F
265x0F
260x0F
~LT 270x1



Wide Grip Bench
150x5 x4
add 1-board
150x5 x5



Kroc Rows
120x10
add straps
150x13



Dips
+70x4
+70x3



GHR Circuit
GHR variation x10
GHR assisted x10
Band Pull Thru x10



GPP/Cardio
Escape from LA - 20 minutes = 50 shots


Notes
I just did not have 270 in me today. After the fact I remembered that last time I felt lucky and in the groove for 270 and probably should have done my work up a bit different. Chased 270 too long and got tired. I should have been good for 265 but the best I did today was 255 so 'it is what it is'.
From the feeling today working the wide grip just might be what I am needing. I did not feel my chest getting into it that much (declines).

Kroc Rows from today.
http://www.youtube.com/watch?v=d0S2_I7SqSM

Picture commentary on how I felt with my ME lift today.
http://i44.tinypic.com/144bktw.jpg

KoSh
04-19-2010, 01:20 PM
Well done. Decline presses? Nice change of pace.

KGM
04-19-2010, 02:10 PM
Well done. Decline presses? Nice change of pace.

Thanks. Yeah, decline press. Not a good performance on my ME lift. I got 270 5 weeks ago. 255 felt heavier then it should have. I would have been better to lift 260 next and it might have gotten me ready for 270. Oh well, the rest of the day was solid.

gatorman2k6
04-19-2010, 02:27 PM
I know you didn't do as well as last time, but you still got some very solid work in. Just use it as motivation for your next session and I'm sure the next time declines come around you will hit a big PR.

KGM
04-19-2010, 03:24 PM
Gator - Thanks man. I didn't mean to sound like I was down about it. It is what it is, an off day for that lift. I kicked some butt on my rows:)

jbrin0tk
04-19-2010, 03:36 PM
Dude, you crack me up with those pictures! Where do you get all that stuff?? :)

Good work with the bench workout. You can't win 'em all, but at least you made progress somewhere (with the rows).

KGM
04-19-2010, 04:31 PM
Thanks Jbrin0tk! I have been collecting the pics for a long while now, mostly at unsavory websites I would feel uncomfortable mentioning LOL.