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aeckhardt
02-14-2002, 07:57 PM
Holy GOod God! So I just clicked on that Ninja link after looking at the link for months. Oh my god is that **** hilarious. Just imagine living with someone for a year who has humor like that, fuckin ridiculous!

aeckhardt
02-15-2002, 07:04 AM
It has now been 24 hours and I am still laughing over this ****.

ANd I quote "END

-I thought of this script one night right before bedtime. I got so pumped I almost kicked my mom right in the face!"

PowerManDL
02-17-2002, 01:22 AM
Overhead Press (Strict Standing): 95x5, 110x5, 120x5

BP: Wide Grip, 135x4 (3), 3 second hold; Normal Grip, 185x2 (2), 3 second hold

Dips: +45x5, +90x6, +115x4.5

Db Tri Extensions: 30x6, 45x5

Hammer Curl: 30x5, 40x5

PowerManDL
02-17-2002, 02:38 PM
Bad things about leaving town for a week-long drinking binge:

1) Lost my job, will now have to get two jobs

2) Went to New Orleans and spent all my money

3) Felt like total ass for the two-day hibernation recovery period.

Good things about leaving town for a week-long drinking binge:

1) Got a new job with a better schedule (7 30-4 M-F), and the second job is a part-time bitch job that I make the hours, so I can now lift any day of the week.

2) Went to New Orleans and spent all my money

3) Now feel rejuvenated after two days of sleeping; in fact, set a new PR on dips

PowerManDL
02-18-2002, 01:31 PM
Overhead Squats: bar x3, 95x2 (2)
I really, really need to work on my upper back to keep the bar held in the right spot. Other than that, these are easier for me than front squats.

Power Clean: 135x3, 155x1 (2), 175x1, attempted 185 but only made it to shoulder height, so we're calling those sets Clean Pulls.

Front Squat: 135x3, 155x3
Wrist seems to be getting more flexible here. These are getting easier....one step at a time.

Romanian DL: 225x8, 315x8

Alex.V
02-21-2002, 11:37 AM
Hey power, how are you getting the bar up for your overhead squats? You taking it off the rack at collarbone level and push pressing it up? Snatching it? Power clean/push pressing it? Getting the bar up there always took a lot out of me, and became the limiting factor, so I cut them out entirely. (But they were damn cool while they lasted)

PowerManDL
02-21-2002, 02:48 PM
Depends on the day, how I'm feeling, etc. For the past few weeks I've done them, I've been putting the pins at shoulder height and just lifting the bar up from the bottom position. Its a bit awkward, but it works. I've tried snatching it up, but since my form sucks so much, I don't do that very often. If/when I ever get to heavy (for me) weight, I'll probably clean & press-- but that might lead to problems since my snatch/oh squat grip is quite a bit wider than my clean/press grip.

PowerManDL
02-21-2002, 02:50 PM
Forgot this one:

Pullups: +45x5, +70x4, x5, +55x8

Db Row: 90x5, 110x8, 100x8

CG Pulldown: 180x6, 190x6, 200x6

Vbar Cable Row: 180x6, 210x8

BB Curl: 60x8, 90x5, 70x8

PowerManDL
02-21-2002, 02:52 PM
Light DL day, since I didn't feel up to pulling maxes:

DL: 225x6, 315x3, 365x1, 385x1, 365x6
- For the first time since I started DLing, my form is giving out just below/right at the knee, instead of right off the floor.

Squat: 225x3 (3 sets, 2 second hold)

Reverse Curls: 30x20 (2)

PowerManDL
02-22-2002, 03:02 PM
BP: 135x4 (3 sets, 2s hold), 195x2 (wide-grip, 3s hold), 225x1, 195x2 (wide-grip, 3s hold)

OH Press: 95x5, 115x4, 125x5

Dips: +45x6, +100x6, +90x6

Db Extension: 30x6, 45x6

Weighed 169

aeckhardt
02-22-2002, 03:09 PM
Considering your strength levels, I wonder what would happen if you tried to put on mass.

How do you usually eat? Other than with utensils, so that leaves what foods and how much.

PowerManDL
02-22-2002, 03:13 PM
Not a whole lot, compared to most here. If I actually sit down and put thought into eating, I gain. But that's too much trouble. The main things I worry about are breakfast, eating before I lift, right after I lift, and a big meal about an hour after that. The rest pretty much comes as I can get it, unless I go into one of those rare spells where I want to gain weight.

PowerManDL
02-25-2002, 06:18 PM
Squats: Warmup, then 225x3 (3 sets, 3 second hold), 225x5 ATF

SLDL: 225x15 (2)

Shrugs: 225x12, 315x15, x12

Things That Aren't Fun:

Forgetting to eat any appreciable meal before lifting. That, and the nausea that results from it.

Note to Self:

Dear Matt,

You really need to improve your lactate threshold. Please see that you do this in the future.

PowerManDL
02-26-2002, 02:30 PM
BP: 135x4 (3, wide-grip, 2s hold) 205x6, 195x8

Db Row: 90x12, 100x10, 80x15

Skullcrusher: 95x10, 105x8

Db Front Raise: 30x10, 40x10, 25x15

Hammer Curl: 25x15, 30x10

Hah, take THAT bench press!! Introduce a little endurance work and you have no choice but to improve!!

Oh, I was also up to 171 lbs, probably thanks to the Zatarain's jambalaya w/ sausage that I ate last night-- four servings my ass-- and the large pizza.

Who says endurance training doesn't add size?

ballast
02-26-2002, 03:49 PM
LOL.That Zatarain's is the ****.I eat their Black Beans & Rice or the Jambalaya with shrimp almost every day.Good job on your bench.

chris mason
02-26-2002, 04:33 PM
I don't exactly understand your notes on the bench press. Did you do 205 x 6 with a wide grip and a 2 second hold?

PowerManDL
02-26-2002, 04:57 PM
No, but I probably should have-- that was for the preceding sets with 135, done with more of a speed emphasis.

chris mason
02-26-2002, 06:42 PM
Ok, got it. Well then, good job on the bench. Keep up on the weight gain, I bet you will see your lifts go up faster than ever if you do. I am on a bit of a porking phase myself these days.

PowerManDL
02-26-2002, 06:58 PM
Yeah, its fun eating like a horse, ain't it?

chris mason
02-27-2002, 08:03 PM
Yes it is!

PowerManDL
02-28-2002, 01:23 PM
Squats!: Warmup sets, then 275x1, 295x1

GM: 225x6
-Mr. Sciatica didn't like these, and I don't think I'll be doing them anymore

Static Holds: 405x10s (2)

Crunch: 10x12, 25x10, x8

Reverse Hypers: 90x12, 110x10, 140x8

Nothing major here. Squat singles are always killer for some reason-- after the first rep, I can always push out more, but the first one is killer. I need to start doing heavy singles more regularly to get my groove.

PowerManDL
03-01-2002, 03:49 PM
OH Press (strict standing): 95x5, 115x5, 130x4

BP: 185x3, 205x2, 225x1 (4)

Pullups: +45x5, +70x3, +80x3, +90x4

Dips: +45x6, +110x6, +90x7

Db Curl: 35x10, 40x6, x5+1Neg

Note to Self:

Take ECA before every workout. Thank you.

Hot Shot
03-01-2002, 04:03 PM
good job on dips!

MonStar1023
03-01-2002, 09:25 PM
:eek::eek:

... Your dip and pull-up strength is damn IMPRESSIVE!

PowerManDL
03-04-2002, 08:42 PM
Squats: warmup, 225x3 (3 sets, 2 second hold), 225x7 ATF

Shrugs: 225x10, 315x6, 385x5, 315x12

Reverse Hypers: 90x12 (3)

Weighed 172.

chris mason
03-05-2002, 01:37 PM
Getting heavier I see, keep eating! Good job with the squats as well, ATF squats are a much different beast than parallel squats.

PowerManDL
03-05-2002, 04:43 PM
Yeah, I'm gettin' a bit chunky again. Hopefully this little burst will carry me to 180, though I'd be *content* with 175.

Anyways, on to today:

BP: 135x4 (3 sets, 2 second hold), 210x6, 200x8

Cable Row: 160x10, 190x10, 170x12
-Was gonna do dumbells, but 5:30 pm Tuesday evening is not the time to find a flat bench free; the neon string tops were overwhelming.

Skullcrushers: 95x8, 110x10

Db Front Raise: 30x8, 45x10

Hammer Curl: 25x10, 35x10

I don't know why I progress so well in the 8-10 rep range, but I'm not complaining a bit.

MonStar1023
03-05-2002, 07:27 PM
PowerManDL-
Excellent skullcrusher strength bro, very impressive, keep it up.

:thumbup::thumbup:

... What are your goals right now?

PowerManDL
03-05-2002, 07:44 PM
Well, I've set some goals for myself, mostly rotating around the three powerlifts, overhead presses, and dips.

Long term, as in sometime this year, I'd like to achieve the following:

Deadlift- 405x10
Squat- 350x6
Bench- 315x1 or 275x6 (haven't really decided)
Dip- +150x6
Pullup- +100x6
Overhead Press- 205x5

Of course, while these are all a *long* ways off, some are further than others. So I've set my sights on the ones that are going to be the hardest to achieve, namely the squat/DL and the pressing.

MonStar1023
03-05-2002, 07:49 PM
PowerManDL-
"Deadlift- 405x10
Squat- 350x6
Bench- 315x1 or 275x6 (haven't really decided)
Dip- +150x6
Pullup- +100x6
Overhead Press- 205x5"

Youll get these bro. Youre coming closer and closer to them. Your dip strength is really close to mine. I think the most I have done is around +100-105 for 4 reps. When I get to my 5-rep weeks on HST Ill really be adding some weight on my dips. +150 is a sh*tload of weight but I am sure youll get it. Damn bro how much do you weigh? What kind of style pull-ups do you do? Overhand wide-grip or underhand? I am just curious because we match up pretty well on dips and your dip and pull-up strength are very close. My dip strength basically doubles my pull-up strenght. In chins I am working up to +20 for 10 reps.

:rolleyes::rolleyes:

Qea
03-05-2002, 07:49 PM
hey powerman, i'm looking at ur journal for the first time.

out of curiosity, what are you basing your workout structure/routine on?

good job on your lifts, btw :D

PowerManDL
03-05-2002, 07:50 PM
When I did the +90x4, I was about 170 lbs.

MonStar1023
03-05-2002, 07:55 PM
PowerManDL-
Damn bro extremely impressive. Good luck!

:cool::cool:

... Just checked my old journal and I did +100 lbs. for dips at a bodyweight of 211 lbs. So that comes out to around 310 lbs. That was my 3rd working set too. I started with +50 then +75 so I think I could do more now.

PowerManDL
03-05-2002, 07:58 PM
Originally posted by Qea
out of curiosity, what are you basing your workout structure/routine on?


I pretty much made this up myself, though it is very loosely based on Westside, in that it has speed-strength days and maximal strength days. However, that's where the comparison ends. I'm using all kinds of material I found in Supertraining, and pretty much changing things as I go, so its no set structure. Everything evolves as needed.

Monday-
Static-dynamic squats, followed by 1-2 sets of ATF squats
Shrugs to a heavy set
Reverse Hypers for reps

Tuesday-
Static-dynamic BP, followed by 1x6, 1x8
(assistance done for 8-10 reps)
Dumbell Row
Skullcrusher
Front Raise
Hammer Curls

Thursday-
Squats, 3-5 singles
SLDL or Good Morning
Static Holds
Reverse Hypers to a heavy 6
Crunch to a heavy set

Friday-
Overhead Press, strict- to a heavy 5
BP, 1x3, 1x2, 4x1
(assistance work done to a single heavy set)
Pullups
Dips
Dumbell Curl

Qea
03-05-2002, 09:26 PM
cool.

i guess your goals are more strength-based than on size alone?

PowerManDL
03-07-2002, 04:14 PM
Squats: Warmup, 275x1, 295x1 (2)

SLDL: 225x6, 315x6, 335x6 (2)

Reverse Hypers: 90x6, 110x6, x10

Crunch: 10x10, 35x6, 25x12

Weighed 172.5

Damn, I did the squats ultra-wide, and what a difference it made.... those weights shot up like nothing. Last week was struggling, but this week was like a rocket. I'm not complaining though.

Alex.V
03-07-2002, 04:15 PM
How wide you squatting? Helped me out a sh*tload, too.

PowerManDL
03-07-2002, 04:18 PM
I put my feet ~3-4 inches away from the sides of the cage.

PowerManDL
03-08-2002, 06:04 PM
Overhead Press: 95x5, 115x5, 135x5

BP: 135x5, 185x3, 205x2, 230x1 (4)

Pullups: +45x5, +70x3, +80x3, +90x4.5

Dips: 45x8, 115x4

Db Curl: 35x8, 45x6, 40x6

The_Chicken_Daddy
03-08-2002, 06:10 PM
Dude that is a crazy dip weight.

aeckhardt
03-08-2002, 06:19 PM
Um, hmmm, are those squats to about failure?

Nice weights.

PowerManDL
03-08-2002, 06:26 PM
aeckhardt-- No, not at all. I'm trying to break in my high-end strength again by doing singles. They're on up there, but not maximal by any means. I've done that 295 for 5 reps just a few weeks ago.

PowerManDL
03-18-2002, 07:52 PM
Goddamn its hard to find this thing after a week off.

Anyways:

Medium Squat Day:

Squats: Warmed up to 295x1, then 225x3 (2 sets, 3 second hold), then 245x4 ATF

Shrugs: 225x6, 315x3, 365x6 (2), 315x12

Reverse Hypers: 100x12 (3)

PowerManDL
03-19-2002, 06:08 PM
BP: warmup, 225x1, 215x4, 205x5, 185x8
-This is what happens when I take a week off from lifting. F*CK!

Skullcrusher: 95x8, 115x5
-F*CK!

Db Row: 90x8, 110x8 (2)

Hammer Curl: 25x10, 40x6

By this point I was so pissed off that I just went home.

PowerManDL
03-19-2002, 10:17 PM
Making sure I can find this later.

Marcel
03-19-2002, 10:25 PM
Reply in the 1940's Bodybuilder thread I got in the training forum fool! :)

Marcel
03-19-2002, 10:27 PM
Nevermind you already did but you just made a joke that you trained in leopard speedos...LMAO...I wanted to hear what you had to say about the routine.

PowerManDL
03-21-2002, 02:28 PM
DL: Warmed up to 385x1
-I'm going to start doing these weekly, with progressive singles. I've noticed that my stall off the floor is all but gone-- its moved up to the mid-range/lockout area.

Rack Pulls: 315x1, 365x3, 405x4
-The ROM on these is ridiculously small, but I still like how they feel.

SLDL: 225x8, 315x6, 345x4
-Mental note: If I'm going to do these, I need to do them before the rack pulls before Mr. Back decides to stop cooperating.

Static Holds (overhand): 225x10s, 275x10s, 295x7s

Nice things about today's session:


Leaving a bundle of skin and hair from your shins tangled in the bar's knurling.
Ripping a huge callous off the palm of your hand, starting to bleed, using tissue to keep your palm from bleeding and continuing the workout anyway. I don't know if the owner's going to like the big hunk of skin I left in the floor though.

ElPietro
03-21-2002, 02:32 PM
Good stuff. Do you find that the grips on DBs are hella more hard on the hands then BBs? Doing DB Rows yesterday I had to wrap a towel around the 95lber. But BB isn't as...sharp might be the word i'm thinkin off...

Great SLDL btw...I am a panzy and still afraid of going back to them atm.

PowerManDL
03-21-2002, 02:49 PM
Yeah, db's are a lot worse. Its because you don't have the other hand to stabilize and take up slack.

Fart Barker
03-21-2002, 05:06 PM
Originally posted by PowerManDL
I don't know if the owner's going to like the big hunk of skin I left in the floor though.

If he was smart he'd put it in a glass case on display at the front entrance.

I was going to do some squats tomorrow morning until I saw this. I'm gonna go with the deads instead. Thanks. :thumbup:

Chris Rodgers
03-21-2002, 08:17 PM
Damn that's a lot of deadlifting for one session!!

I love it! :thumbup:

PowerManDL
03-22-2002, 05:06 PM
OH Press: 95x6, 115x5, 135x1 (2)

BP: warmup, 225x1, 230x1

Db BP: 75's x5, 90's x6, 95's x7

Pullups: +45x6, +70x3, +80x3, +90x3, +100x2, +70x10s
-At least one lift liked the week off. I stole the dynamic isometric from IceR-- 10 second hold at the top followed by a slow negative.

Db Curl: 35x6, 30x6 (2)
-60 second rests

Oh, I also found out I got a job making more money than the one I got fired from, with better (stable) hours that I start on Monday. Yay.

PowerManDL
03-24-2002, 12:57 PM
Weekend Recap:

Due to the recent impossibility of finding my journal on Mondays, I've decided to include a weekend recap to let me find it easier.

Well, I got plenty of cardio in last night, or rather this morning, between 2 30 and 3 30 am. Running around the hilly streets of Birmingham trying to find your car, then getting lost in the process is great for the legs. I did manage to re-arrange a few street signs in my half-drunken stupor; I also think I broke into an apartment complex, but I'm not real sure of that one.

The Ninja strikes back. :ninja:

PowerManDL
03-25-2002, 08:47 PM
Squat: Warmup, 275x2, 225x3 (I don't remember whether I did one or two sets of this), a set of ATF's and I have no clue how much weight was on the bar. I think I did 4 or 5.

Shrugs: 225x10, 315x6, 375x6 (2), 325x12
-Ripped the scab off of my palm where I ripped the callous off last week.

Reverse Hypers: 110x12 (2)

Calf Raises: 440x10, 480x6

Weighed 171

heathj
03-25-2002, 08:50 PM
So what's the job?

PowerManDL
03-25-2002, 08:53 PM
I basically close and follow up on business-to-business sales over the phone. Glorified telemarketing, basically, but its A) Fun, B) Easy, and C) Paying me enough to support myself.

Blood&Iron
03-25-2002, 09:00 PM
Originally posted by PowerManDL


Well, I got plenty of cardio in last night, or rather this morning, between 2 30 and 3 30 am. Running around the hilly streets of Birmingham trying to find your car, then getting lost in the process is great for the legs. I did manage to re-arrange a few street signs in my half-drunken stupor; I also think I broke into an apartment complex, but I'm not real sure of that one.

The Ninja strikes back. :ninja:
I'm hoping once you did find your car, you pushed it home.

Budiak
03-25-2002, 09:48 PM
I bet he used his tighty ninja mind powers.

We share a gift. The gift of obsession.

PowerManDL
03-26-2002, 08:23 PM
BP: the only thing interesting that happened here was 2x10 with 185. My biceps tendon is hurting like a mofo right around the shoulder insertion when I don't warm up enough.

Skulls: 95x6, 115x6

Reverse Curls: 60x10, 70x8, 80x8

There was some 8 foot tall dude with a Captain Picard haircut and the worse case of imaginary lats I've ever seen. Reinier, I want you to keep you dad out of my damn gym.

I also know about those of you who have started plotting to kill me. You thought you'd succeed, but you'll see.

PowerManDL
03-28-2002, 08:06 PM
Power Rack Night:

Squats:warmups, 275x2, 295x1, 315x1
-I probably coulda cranked a coupla more reps with 315, but I didn't want to risk it since I haven't gone that heavy in awhile and still had to do:

SLDL: 225x6, 315x3, 355x5

Pin Pulls: 315x3, 365x1, failed with 385
-These are done with the plates about 4-5" off the floor; its awkward reseting them on the pins, but it'll work

Static Hangs: 90x10s, 135x10s, x12s

Smartass Observations and Comments:

Johnny Bravo and Middle-Aged Man commenting about how cable leg raises are "great for the lower abs"
I didn't realize you could use cheat form on preacher curls, but I guess I was wrong
Old man using super-bounce-ball technique with far too much weight on the bench press

GangOfSexyGirls
03-28-2002, 09:37 PM
We love you Matt!! You're the greatest!!

the doc
03-28-2002, 09:38 PM
LMAO

PowerManDL
03-28-2002, 09:39 PM
Aw, thanks girls! Yall are the best!

Accipiter
03-28-2002, 11:09 PM
HEY! Who hacked my other name!

Franco
03-30-2002, 12:49 AM
Nice lifting

What ever happened to that adventure game show that you were going to appear on?

PowerManDL
03-30-2002, 11:20 AM
I did some more digging and found out it probably wasn't for me just yet-- the competitors are *good* at those types of races, so if you aren't on an invite by placing so high in previous years, you're picked randomly. The cost is also astronomical for all the equipment you'd need, not to mention having to radically change my training for 9 months to a year in advance.

We'll put that off for later. :D

PowerManDL
03-31-2002, 01:40 PM
OH Press: warmup, 135x2+2 push jerks, 155x3 push jerk

BP: warmup, 225x1, 235x1 (2)
-my right pectoral tendon is about to pop. I'm going to have to stop flat pressing for at least a week or so. Or at least stop pressing twice a week.

Hammer Strength BP: per side 90x6, 135x3
-damn tendon wasn't cooperating even on this.

Pullups: warmup, +90x2, +105x1

Db Curls: 30x6, 40x6 (2)
-did these with a thumbless grip just to check it out-- feels nice, actually, like it left out the forearm to a degree.

chris mason
03-31-2002, 02:13 PM
Powerman, learn from my mistakes, even if I don't. If you are aggravating an injury, or causing one, with your training, find a way to train around it. Trust me, in 10 years you will thank yourself for it.

PowerManDL
03-31-2002, 02:25 PM
I'm going to either skip the flat pressing next week, or do it very light for one day, then see how it feels the week after. I'm with you on that, the last thing I want is an injury. I think its just an overuse thing from the beating its been receiving, so the downtime should do it good.

MonStar1023
03-31-2002, 09:34 PM
VERY impressive pullup strength DL.. totally impressed. Your lats must be gigantic.

:eek::eek:

PowerManDL
04-01-2002, 08:10 PM
Squats: warmup, 225x3 (paused), 205x8 ATF

Shrugs: 225x10, 315x6, 385x6 (2), 335x12
-These have reached the limit for now. Gonna focus on reps at the lower end for awhile.

Static Holds: 425x8s, 405x8s, 385x8s, 315x5s (overhand)
-Ouch. I admit I cheated a bit towards the end, using some thigh rest to help out. At this point I want the overload of the weight in my hand more than proper form.

Ah, April Fool's Day-- and the fools were certainly out at the gym tonight. As I expected, since the temperature has climbed above 75 degrees consistently, I was overwhelmed with wife-beaters and muscle shirts on the old fat guys and 140 lbers. Fortunately, they were fighting over the bench press while I rented out the power rack.

MonStar1023
04-01-2002, 08:18 PM
Static Holds: 425x8s, 405x8s, 385x8s, 315x5s

:D:D

... Is 8 seconds?

PowerManDL
04-01-2002, 08:52 PM
Yep. Granted 425 was on my fingertips by 8, but it held by God.

MonStar1023
04-01-2002, 08:57 PM
425 for 8 seconds.. wow VERY impressive man. Congrats. Do you have someone else time these holds or do you look at the clock the whole time? I am doing them tomorrow thinking about getting my girlfriend to time them for me.. hehe.

:cool::cool:

PowerManDL
04-01-2002, 08:58 PM
Count in my head, believe it or not. Its a real trick of concentration.

Chris Rodgers
04-02-2002, 10:54 AM
425 overhand???

PowerManDL
04-02-2002, 11:33 AM
Hell no. Only the 315 was overhand, and it hurt like a bitch.

Chris Rodgers
04-02-2002, 11:54 AM
Ok, good. You were scaring me for a second.

MonStar1023
04-02-2002, 01:00 PM
Wait wait wait now I am confused, overhand is harder than what? Mixed grip? I cant imagine doing underhand grip static holds...

:confused::confused:

... I am probably going to do overhand BB statics is this a bad idea?

PowerManDL
04-02-2002, 01:24 PM
Overhand is a lot harder than alternating grip, by far.

Mystic Eric
04-02-2002, 01:32 PM
Originally posted by PowerManDL
Overhand is a lot harder than alternating grip, by far.

True that. I can only overhand 275 for like 12 secs or so. Perhaps I should throw in a set of alternating as well.


Good job on the lifts matt.

PowerManDL
04-03-2002, 06:14 PM
Ah, spring time......

Incline BP: 135x6, 155x3
-I thought Mr. Pec Tendon was going to like these better, but no.

Skullcrushers: 95x6 (2), 105x6 (2)
-As discussed, these are done on the flat bench with the 45lb Olympic bar, to avoid any confusion.

Pressdowns: 80x15, 100x15, 110x12
-Threw these in because I was pissed that I couldn't press. I dunno how effective they'll be-- the weight stack I used them on only goes up to 150

Db Row: 90's x6, 120's x6

Reverse Curl: 60x6, 90x8
-EZ bar

Oh, my cushy desk job + fast food for lunch must be helping, because I was up to 172 after weighing 170 last night at the same time, wearing the same thing.

chris mason
04-03-2002, 07:13 PM
Powerman, don't **** with you pec tendon. I am not worried about a tear, but I have had problems with the tendons at the pec-delt tie in on my left side for years. I ignored it for a long time, and I think I developed scar tissue which has made it a chronic problem.

PowerManDL
04-03-2002, 07:15 PM
Chris, I hear you totally-- I was just testing to see how it would respond to light weights-- and it didn't like it. So I'm going to quit flat pressing period for awhile and let it heal up.

PowerManDL
04-04-2002, 07:10 PM
**** I'm pissed off at this goddamn ******* waste of an hour excuse for a workout....

It sucked so bad I'm not even posting the mother ******... ****.

MonStar1023
04-05-2002, 01:36 PM
I dont get it dude what was so bad about your last workout? Its good post it and look bad on it later and compare etc. I dont know thats what I like to do.

:D:D

PowerManDL
04-07-2002, 12:25 PM
OH Press: 95x6, 115x3, 135x2+1 Push Press, 165x2 Push Jerk, 115x7

Db OH: 50x12 (2)
- I did some light flyes between these sets with 25 and 20 lbers just to put some light tension on the pec-delt tie-in and get some blood flowing there

EZ Curl: 60x8, 80x5, 90x6 (2)

Db Curl: 30x12, x10


All in all a good day. It seems like I can make some good gains with push jerks. And by good, I mean totally sweet. I'm going to keep doing light loaded stretching with flyes for the pec. Maybe I can rehab that booger in another few weeks or so.

PowerManDL
04-09-2002, 08:37 PM
Pullups: +45x6, +70x3, +80x3, +100x1 (2), +90x5 (3+2 assist)

Db Row: 120x6, 130x6
-was going to do two sets with 120, but I got greedy.

CG Pulldown: 200x6, 220x6
-The stack only goes to 250. I scared the old guy I worked in with.

Hammer Strength (HS) Row: (per side) 135x8, 170x6

Hammer Curl: 30x8, 35x6 (3)

Weighed 171. Wow. Best back workout I've had since I started the Psycho Squats program back in January. Hey B, if the rest of the workouts go this well, I might just keep this bastard.

shredder
04-09-2002, 09:06 PM
nice job, those are some impressive weights ur throwin around :)

Alex.V
04-09-2002, 09:11 PM
Glad you like it man. Mighty fine pull-ups. Hey, if you're doing them in a fairly similar fashion, I'd love some feedback on possible changes each day. Always looking to tweak it a bit.

MonStar1023
04-10-2002, 04:20 AM
Pullups: +45x6, +70x3, +80x3, +100x1 (2), +90x5 (3+2 assist)

Db Row: 120x6, 130x6
-was going to do two sets with 120, but I got greedy.

CG Pulldown: 200x6, 220x6
-The stack only goes to 250. I scared the old guy I worked in with.

Haha awesome sets man! Keep it up. Incredible pullup strength very impressed. DB rows are looking good bro.. so are CG pulldowns. Are you using a v-bar for your CG pulldowns? :):)

MS

PowerManDL
04-10-2002, 07:39 AM
Yeah-- that little triangle-shaped piece.

Accipiter
04-10-2002, 08:59 AM
I like the triangle grip, I feel like I can focus in on the contraction of my lats more when doing pulldowns using that.

Nice db row weights, I wish my gym went up to 130's..

ericg
04-10-2002, 10:38 AM
Nice job man!! very impressive weights

the doc
04-10-2002, 12:15 PM
yea great lat strength power!

PowerManDL
04-11-2002, 09:11 PM
Rack Pulls: 315x6, 385x3, 405x3, 445x1
-these are done from the knee; not a lot of ROM but still nice in my hand

DL: 315x1, 385x3
-not a whole lot, but more than I've pulled off the floor in awhile

Shrugs: 395x6, 405x6, 345x12
-Wow. 395 went up so easy I decided to say **** it and throw on the big plate. Yipee.

OH Press: 115x5, 135x4, 175x1 (push jerk)

Db OH: 55x12, x11

Weighed 171.5. Again, wow. Best pull day in weeks, and the shoulders aren't too shabby either. If I can keep this up, I'll be doin' aight this summer.

B, I shoulda stole your split months ago.

MonStar1023
04-11-2002, 09:27 PM
Rack Pulls: 315x6, 385x3, 405x3, 445x1
-these are done from the knee; not a lot of ROM but still nice in my hand

... Awesome strength man! :eek::eek: Keep it up. I can only "rack pull" around 375 right now haha pretty pathetic I know. My goal right now is 395 for 6. My next goal will probably end up being around 425 or something along those lines. But damn dude your traps must be massive pulling weight like this!

MS

rookiebldr
04-11-2002, 09:30 PM
Originally posted by PowerManDL
Rack Pulls: 315x6, 385x3, 405x3, 445x1
-these are done from the knee; not a lot of ROM but still nice in my hand


PowerManDL-

What are the Rack Pulls that you are doing? Are they deadlifts starting off a rack? Do you lock out like deadlifts at the top?

Awesome lifts btw.

PowerManDL
04-11-2002, 09:32 PM
Originally posted by rookiebldr


What are the Rack Pulls that you are doing? Are they deadlifts starting off a rack? Do you lock out like deadlifts at the top?


That's it. I set the safety rails at the lowest setting, which in the sucky power cage I use puts the bar right at my knees. Its basically a very short ROM DL with a shrug at the top.

rookiebldr
04-11-2002, 09:49 PM
I guess you would you still bend the knees a little to start the pull. Since that is as low as you can set the rails, what would you want to set the rails at if you had a choice? The power rack that is at my gym will go all the way to the floor.

PowerManDL
04-12-2002, 07:28 AM
I think mid-shin would be great, or maybe just below the knees. To get that low, I have to pull off pins, which is damn awkward to reset.

Tryska
04-12-2002, 07:33 AM
i haven't spammed you in a good long while...

soooooo.....:spam::spam::spam::spam::spam:

oh and uhhhh...keep up the good work! :thumbup:

sincerely,
:indian:

PowerManDL
04-12-2002, 07:33 AM
Hmmm.

This calls for retaliation.

Ninja style.

*guitar wails*

PowerManDL
04-13-2002, 02:58 PM
I'm back!!

I went in not expecting much from the tendon, but apparently the bastard healed up for whatever reason. It was a little stiff, but once it warmed up, no problem.

BP: 135x6, 185x5, 205x3 (paused reps), 225x1

Lockouts: 205x3, 225x1, 275xNeg, 255xNeg
-The rails conveniently sat right at my sticking point. Strength was fine on the way down with 275 until about 1" off the rail, then it collapsed. I just dropped 20 lbs and did another negative with 255.

Decline BP: 135x6, 185x6
-Since I'd originally planned this as a tricep/lockout workout, I threw these in to hit the chest. Pause at the bottom, explosive concentric.

Db Flyes: 30x15
-These really hit my outer chest and gave them a good pump. Actually, this was a dynamic stretch with a progressive ROM for the joint so I can *keep* that tendon in working order.

CG BP: 185x6
-Wasn't trying to do a whole lot here

Pushdowns: 120x12, 135x10, 150x11
-There went the stack.......

Weighed ~171, which isn't surprising since I was still rather under-hydrated at the time.

Chris Rodgers
04-13-2002, 04:42 PM
Why do you lower the weight to the pins before doing a lockout? Preference?

PowerManDL
04-14-2002, 11:06 AM
Basically, yeah. I take it off the pins like a normal BP, then lower it to the rails, pause, and push it back up.

Chris Rodgers
04-14-2002, 03:51 PM
Damn weirdo.

willey
04-15-2002, 03:31 AM
thats unreal, you only weigh 171 and your handling that kind of pounds, thats cool.

PowerManDL
04-16-2002, 08:23 PM
Pullups: +45x5 +70x3, +90x3 (2, hold+negative on the last rep)

Db Row: 130x6 (2)

CG Pulldown: 220x6, 240x6
-10 lbs from the stack. I've still got a few weeks left here.

HS Row: 155x8, 170x6

Hammer Curl: 40's x6 (2), x10

Weighed 173.5, which made me feel a lot better about the state of the pullups.

MonStar
04-17-2002, 04:36 AM
Pullups: +45x5 +70x3, +90x3 (2, hold+negative on the last rep)

Db Row: 130x6 (2)

CG Pulldown: 220x6, 240x6

Damn bro awesome strength here. Hard to believe that your strength is this good at your bodyweight. Pound for pound you blow my damn doors off. Keep it up! :):)

MS

chris mason
04-17-2002, 05:39 PM
Originally posted by PowerManDL
I'm back!!

I went in not expecting much from the tendon, but apparently the bastard healed up for whatever reason. It was a little stiff, but once it warmed up, no problem.

BP: 135x6, 185x5, 205x3 (paused reps), 225x1

Lockouts: 205x3, 225x1, 275xNeg, 255xNeg
-The rails conveniently sat right at my sticking point. Strength was fine on the way down with 275 until about 1" off the rail, then it collapsed. I just dropped 20 lbs and did another negative with 255.

Decline BP: 135x6, 185x6
-Since I'd originally planned this as a tricep/lockout workout, I threw these in to hit the chest. Pause at the bottom, explosive concentric.

Db Flyes: 30x15
-These really hit my outer chest and gave them a good pump. Actually, this was a dynamic stretch with a progressive ROM for the joint so I can *keep* that tendon in working order.

CG BP: 185x6
-Wasn't trying to do a whole lot here

Pushdowns: 120x12, 135x10, 150x11
-There went the stack.......

Weighed ~171, which isn't surprising since I was still rather under-hydrated at the time.



Negatives, glad to see you giving them a try. Let us know how they go.

Budiak
04-17-2002, 11:56 PM
So what kind of pullups are you guys doing weighted? These arent wide grips, are they?

I cant even add 10lbs on wide grip pullups. I can usually only doa set of 8 to start, then six for maybe two more sets and thats it. I dont even think they're doing that much for me.

Would you advocate doing close grip pullups instead of wide grip pullups for lat development?



I need big lats, so its easier to pull my sword out of a zombie's dome. Once it gets lodged in there, its quite a task removing it.

PowerManDL
04-18-2002, 11:32 AM
Chris: I've always done a negative drop on the last rep of my heaviest set of pullups. I just don't always note it. :D

Budiak: I don't go super wide, but not really narrow either. Its a bit wider than my shoulders, though.

PowerManDL
04-18-2002, 08:34 PM
DL: 225x6, 315x3, 365x1, 395x3

Rack Lockouts: 405x3, 455x1

Shrugs: 405x6, 425x5
-I wasn't happy with the last set-- I used a shotty ROM. I'll stay here until its more to my liking.

OH Press: 135x3, 175x2 (push jerk), 135x5
-I also wasn't happy with the form on the push jerk

Db OH: 60's x9
-Needless to say, shoulders didn't pass go or collect $200 tonight.

I did this session in a different gym; a "foo-foo" gym, one might say. Its amazing to see the looks on people's faces when I use their curl station for actual exercises.

MonStar
04-19-2002, 10:10 AM
Rack Lockouts: 405x3, 455x1

Shrugs: 405x6, 425x5

Nice strength here with the rack pulls man. Really looking good dude. What do you do rack pulls out of curiosity? Do you do them to aprove your deadlift or just to hit your traps/lower back hard? Nice shrug strength too bro. :cool::cool:

MS

PowerManDL
04-19-2002, 10:16 AM
To help the lockout mostly, but the grip/back/traps effect is nice.

MonStar
04-19-2002, 10:18 AM
Yeah man exactly thats why I do them. Really seems to hit my traps and forearms hard as hell. I feel it the next day a lot in my lower/mid/upper traps, always totally aching. I meant to ask you last time I did rack pulls I felt like I pulled my left pec out completely. I guess I was just flexing it very hard. It started to cramp up at the end of my set and ached a little afterwards. Anything like this ever happen to you? :cool::cool:

MS

PowerManDL
04-22-2002, 08:30 PM
As much as I hate benching on Mondays, I did it.

BP: warmup, 225x3, 235x1 (2), 205x3 paused

Dips: +100x6, x4

Decline BP: 185x5 (2)

Db Flyes: 35x15

CG BP: 195x5

Skullcrushers: 95x10, 105x8

Weighed 173ish.

MonStar
04-22-2002, 08:37 PM
BP: warmup, 225x3, 235x1 (2), 205x3 paused

Dips: +100x6, x4

Awesome strength here man!! Great workout keep it up.

Decline BP: 185x5 (2)

Db Flyes: 35x15

CG BP: 195x5

Looking good man keep it up, seriously strength is looking good. What are your goals right now? Only strength?

MS

PowerManDL
04-22-2002, 08:40 PM
Pretty much, yeah- though I'll take any body mass that comes with it.

MonStar
04-22-2002, 08:41 PM
Hehe so basically the mainly a powerlifter but sort of bodybuilder thing huh? I am kind of the opposite, mainly bodybuilding but want some strength too. :cool::cool:

MS

MonStar
04-22-2002, 08:42 PM
... Yo man can you do me a favor and check out my diet in my journal - its like my 2nd post of the journal. Just reply in my journal with what you think of it. My main goal is to lose a little bit of fat while adding some strength. Please check it out. :):)

MS

PowerManDL
04-23-2002, 09:23 PM
Did some back work and some curl jockey work. Nothing worth posting really.

PowerManDL
04-25-2002, 08:58 PM
DL: 225x6, 315x3, 365x1, 405xF*ck!
-went in to these with a fatigued back, probably from the barbell rows on Tuesday. 405 came up to the knees on the first rep, then just......stopped. **** **** **** **** ****.......

Rack Pulls: 405x3, 465xF*CK!
-F*ckin' back again

Shrugs: 405x3, 425x6

OH Press: 135x4, 155x3 (jerk), 175x3 (jerk), 155x3 (push press)

Cable Laterals: 30x12, 25x12
-I decided to do these instead of dumbbell presses. I liked them.

Hyperextensions: 1x30
-For my f*cking back

Weighed in at 173ish. As if you can't tell, I'm going to have to start doing something about my (f*cking) back's recovery. I'm thinking about making this day Westside-style with rotation of posterior chain movements instead of doing the DL itself every week.

MonStar
04-25-2002, 09:00 PM
Rack Pulls: 405x3, 465xF*CK!
-F*ckin' back again

Nice strength man, dont worry about the 465 youll get it in no time. Im confident in your pulling strength. Good luck. Good job with the 405 for 3.

Shrugs: 405x3, 425x6

Awesome strength here man, very impressive. How can you hold this kinda weight? Straps? Mixed grip or what?

MS

Chris Rodgers
04-26-2002, 08:05 AM
DL- just let me know if you want some deadlift tips from a skinny lil midget. ;)


Hell, you can give me some bench tips since I feel the same way when I do them.

PowerManDL
04-26-2002, 09:59 AM
I'm pilfering your journal as we speak.

chris mason
04-26-2002, 05:53 PM
Hey Powerman, why not just drop a few of the exercises? For example, no hypers, no rack lifts, just the straight deads.

PowerManDL
04-27-2002, 08:23 AM
I will be, at least in the short term I think. I'm drawing up something that's going to combine what I'm doing now and Westside training over a two-month cycle.

MonStar
04-27-2002, 08:33 AM
Good luck man, with whatever program you decide to go ahead with. :thumbup::thumbup:

MS

chris mason
04-27-2002, 08:59 AM
I think it would benefit you to reduce the lower back volume. With all of the specific lower back work, plus the additional work you get with exercises like rows etc., I think your lower back is getting overtrained, I know mine would. I bet you will see a nice increase in deadlift strength if you give your lower back a chance to recover. Keep us posted.

PowerManDL
04-27-2002, 09:00 AM
I'm highly inclined to agree, Chris. Its been getting tagged hard recently.

PowerManDL
04-27-2002, 10:47 AM
Kept this session light since I already benched Monday-- just wanted to reset the split. Anyways:

BP: 135x6, 185x3, 205x6, x3 paused

Db BP: 90's x4, 100's x5
-I can see that I'm going to start having to wrap my wrists with these. I had the strength, but my wrists, especially the left, didn't entirely want to cooperate.

CG BP: 195x5 (2)

Pushdowns: 100x7, 105x4, 85x10
-Did these on a different weight stack, and I can see a big difference.

Db Flyes: 25x15
-Went into a *very* deep stretch with these, just to get a "pump" (heh)

Still weighed 173ish.

chris mason
04-27-2002, 11:43 AM
Originally posted by PowerManDL
[Db Flyes:[/b] 25x15
-Went into a *very* deep stretch with these, just to get a "pump" (heh)

Still weighed 173ish. [/B]


LOL, next thing you will be doing concentration curls to get a good pump:eek: !

Chris Rodgers
04-27-2002, 11:48 AM
tuttut

PowerManDL
04-28-2002, 02:14 PM
LOL--

As funny as it sounds, I actually do those to keep the joint complex strong and supple. That tendon scare a few weeks back made me realize I need to start taking better care of things.

Alex.V
04-28-2002, 02:18 PM
Originally posted by chris mason



LOL, next thing you will be doing concentration curls to get a good pump:eek: !

:p

PowerManDL
04-28-2002, 04:19 PM
SQ: Did "5-3-3-1" warmup, 255x6 (2), 225x3 Paused
-These felt *great* considering I haven't done them in about 3 weeks. I've started using percentages of my estimated 1RM on squats and DL's to keep the intensity levels juggled-- this came out to be 75% of an estimated 335 1RM, which is probably low, but fuckit.

Leg Press: 435x8, 525x6, 615x6
-I'm assuming the sled weighs 75 lbs for these numbers; I had 4, 5, and 6 45's respectively for each set.

Leg Curl (single leg): 90x6 (2)
-Don't know what that number means exactly since its a weight stack.

Weighed 174.5, and considering everything I ate during yesterday and last night's Drunken Bar-hopping Olympics, its not surprising.

PowerManDL
04-30-2002, 08:30 PM
Pullups: +45x3, +70x3 (4), +45x3 (static partials at the top)

Db Row: 130x6, 140x6

CG Pulldown: 210x5, 250x4
-overshot a bit here, but no biggie

HS Row: (per side) 135x6, 180x6

Curls: Hammer: 45x6 (2) Db: 45x5

Weighed at 177 :eek:, which explains why I had so much trouble with what was supposed to be 70% of my pullup max......geeze, if I keep this up, I'll be at 190 by mid-May.

Blood&Iron
04-30-2002, 08:32 PM
Originally posted by PowerManDL


Weighed at 177 :eek:, which explains why I had so much trouble with what was supposed to be 70% of my pullup max......geeze, if I keep this up, I'll be at 190 by mid-May.
And this is a bad thing because...
Or is it 'beer-belly' weight?

MonStar
04-30-2002, 08:33 PM
Pullups: +45x3, +70x3 (4), +45x3 (static partials at the top)

Db Row: 130x6, 140x6

Looking good as usual man, keep it up! Strength is phenomenal especially your pullup strength Jesus.. :eek::eek:

MS

PowerManDL
04-30-2002, 08:40 PM
Originally posted by Blood&Iron

And this is a bad thing because...
Or is it 'beer-belly' weight?

No, its actually decent weight/water......its just kinda overwhelming to me because I've never been this heavy before.......and I was just a shade under 175 on Sunday.

As long as I keep seeing gains in the lifts, its all good.

Blood&Iron
04-30-2002, 08:45 PM
Originally posted by PowerManDL


No, its actually decent weight/water......its just kinda overwhelming to me because I've never been this heavy before.......and I was just a shade under 175 on Sunday.

We'll turn you into a hairless, clown-pants wearing, artificially-tanned, greasy-assed bodybuilder yet. You'll see...

PowerManDL
05-02-2002, 08:53 PM
DL: 225x6, 315x3, 365x1 (2, failed on the third)
-Humbling, this was. The first one flew up, the second was a bit slower, and the third one made it to about mid-shin, at ~90% of an estimated 1RM of 405. I'm going to hover around this weight till it comes up easy.

Shrugs: 405x5, 435x6

Static Holds: Alternating Grip: 465x5s, 405x12s
-Twelve seconds with 405 was a nice surprise. Its getting almost easy to hold it.

OH Press: 135x4, 160x2, x3, x2

Cable Laterals: 30x10 (2)

Weighed 178......I'll be at or above 180 by Monday, betcha; Cinco De Mayo is a notoriously rough weekend involving lots of booze and "bulking" foods.

Chris Rodgers
05-02-2002, 09:15 PM
I remember back in the day when you deadlifted more than me. Those days have long gone,eh? ;)


Just fuggin wit ya. Why aren't you on MSN foo?

PowerManDL
05-02-2002, 09:17 PM
Well I still squat more.

PowerManDL
05-04-2002, 11:44 AM
BP:Warmup, 235x1, 215x5
-I had 235 for a triple and a 6th rep on 215, but I didn't have a spotter and I don't like being pinned under 200+ lb bars.

Dips: +100x6, +90x8

Decline BP: 195x5, 185x5

Db Flyes: 30x12
-Nice and slow to get a good squeeze. I was so pumped in my upper inner chest that I almost kicked a gym-rat right in the face!

CG BP: 200x5, 185x5

Pushdowns: 90x12, 85x12

Weighed 176.5. Must have been dehydration from all the margaritas last night........

chris mason
05-04-2002, 12:03 PM
Sounds like the bench is going up, good job!

MonStar
05-04-2002, 03:48 PM
BP:Warmup, 235x1, 215x5

Dips: +100x6, +90x8

Awesome man, really looking good. Keep it up. Your weight is increasing like crazy too dude, whats your diet like? Whats your macronutrient breakdown and how many calories?

MS

PowerManDL
05-05-2002, 08:33 AM
I have no clue.

Most days it goes as follows:

7 am
-glass of milk
-portion of turkey sausage
-1-2 hot pocket breakfast things

10 am
-tuna salad kit

12-1pm
-usually something incredibly bad from a FF restaurant

sometimes a snack around 3-4

5-6pm
-dinner, usually something decent

8-10pm
-pre/post lift stuff, and usually tuna+cottage cheese afterwards

Sitting at a desk all day has helped with the weight gain. I used a lot of calories doing retail.

PowerManDL
05-05-2002, 12:16 PM
SQ: warmup, 315x3, 365 walkout, 225x4 paused

Leg Press: 615x4 (6 plates), 665x6 (6 plates + 25)

Leg Curl: 90x8, 100x6

Calf Raise: 420x10, 480x10

Donkey Raise: 300x20

Weighed 175, which I blame squarely on the dehydration of the drinking last night. Otherwise, a solid session all around.

The_Chicken_Daddy
05-06-2002, 06:04 AM
I gotta take a drink from the drink and the clubs and the women. It's taking it's toll...

PowerManDL
05-07-2002, 08:23 PM
Originally posted by The_Chicken_Daddy
I gotta take a drink from the drink and the clubs and the women. It's taking it's toll...

Yes, I see.

Anyways:

Pullups: +45x3, +75x3 (4), +45x4 (static at top)

Db Row: 140's x6, x8

HS Row: 180x6 (2), 135x8

Curls: EZ bar: 80x3, 100x5 supersetted with Db: 30's x8, then another set with 30's x8

Weight seems to have stabilized around 175 for the time being. And I can't believe I actually put the word "superset" in my journal.

*fights urge to buy clown pants and neon string top*

Blood&Iron
05-07-2002, 09:00 PM
Originally posted by PowerManDL

And I can't believe I actually put the word "superset" in my journal.

*fights urge to buy clown pants and neon string top*
First you start dieting, now you're using the word 'superset'. Pretty soon, you'll be slathering yourself in Nair and hitting double-bi shots in between your 40 sets of curls.

You are nearly broken. It is only a matter of time.

chris mason
05-08-2002, 05:53 AM
How did you like the superset?

The_Chicken_Daddy
05-08-2002, 06:01 AM
Originally posted by The_Chicken_Daddy
I gotta take a drink from the drink and the clubs and the women. It's taking it's toll...

See! That should take a "break". See the effect?!

PowerManDL
05-08-2002, 07:50 AM
Originally posted by chris mason
How did you like the superset?

Interesting effect. I'm pretty sore in my biceps/brachialis, which rarely ever happens. I may stick to it for a few weeks.

PowerManDL
05-09-2002, 09:49 PM
DL (conventional): 225x4, 315x1, 375x1
- I haven't pulled conventional in exactly 2 years. They didn't feel terribly awkward, but 375 was a bitch.

Shrugs: 405x4, 435x4, 365x10

Static Holds (overhand): 295x12s

Push Press: 135x4, 150x3 (3)

Shoulders: Db OH 60x6 supersetted with Db Laterals 20x10 (2 sets)

I can't believe I did it again. The bodybuilding lure is becoming too much for me..........

Chris Rodgers
05-10-2002, 08:08 AM
tuttut



Put some weight on the bar when you deadlift foo!!

PowerManDL
05-12-2002, 03:11 PM
BP: 135x6, 205x2, 225x4
-205 felt *light* and I had a 5th rep on 225 if I'd had a spotter to cover my ass

Dips: +100x6 (2)

Triceps: CGBP: 185x6 supersetted with Db Extension: 30x8

Kept this brief cause I was real hungover.

Sunday May 12

Squat: 205x3, 225x2, 275x1, 315x4, 205x3 (paused, way deep)

SLDL: 315x5, 355x6
-Took these much deeper than normal

Leg Press: 525x5 (5 plates/side), 705x6 (7 plates/side)

Calf Raise: 480x10, 500x6

Donkey Raise: 320x20

Weighed 175. I'm happy with the progress here, on both days.

MonStar
05-13-2002, 06:50 AM
Dips: +100x6 (2)

Awesome man, totally awesome. 275 lbs. dip strength, very impressive. Keep it up! :):)

Squat: 205x3, 225x2, 275x1, 315x4, 205x3 (paused, way deep)

SLDL: 315x5, 355x6

Good strength increases here too dude. You have got some amazing SLDL strength, cant get over it and how it compares to your squat strength!

MS

PowerManDL
05-14-2002, 02:33 PM
Pullups: +45x8, x3 (3)

HS High Row: (per side) 135x6, 170x6

HS Row: (per side) 180x6, 190x6

Biceps: BB Curl 100x5, 90x4 SS Preacher Curl 50x8, x3
-The second round was probably unnecessary as evidenced by the fatigue.

This is horrible. Soon this will be spreading to my leg workouts.

At any rate, the High Row felt damn good. I'll have 4 plates and some change on each side over the next few weeks or so. I don't know how much good it did them, but the superset totally pumped my biceps (tee hee).

Weight's still hanging right around 176.

The_Chicken_Daddy
05-14-2002, 03:24 PM
Originally posted by PowerManDL
HS High Row: (per side) 135x6, 170x6
[/B]


You pulled 340lbs?!!!!!!!!!!!!!!!!!!!!

:bow:

PowerManDL
05-15-2002, 02:54 PM
Did a light restoration workout today, involving reverse hypers, dumbell presses, and a set of regular hyperextensions.

Followed that with 20 minutes on the exercycle-- I didn't realize it, but apparently I'm still in decent cardiovascular shape. At "Level 10" (don't know what that means really, but the thing goes up to 20), I only got a max HR of about 135-40 bpm, and I didn't break a sweat.

And I was all worried about breaking myself into cardio, too.

the doc
05-15-2002, 05:28 PM
power, how deep are you squatting on your other sets

PowerManDL
05-15-2002, 10:13 PM
I always try to hit at least parallel, regardless of the weight, though on some of the higher-rep sets, I'm sure I miss it on a few. On the paused set, I used a slightly narrower stance and went a wee bit deeper.

the doc
05-16-2002, 06:13 AM
cool man thats what i was thinking

yesterday at my gym some guy was squatting 460 but only to about 45 degrees- with as much a he was grunting you'd think he was dropping his bowels

LMAO@ that guy

PowerManDL
05-16-2002, 10:04 AM
hahaha-- hell, I could do 500 if I stopped at 45 degrees

LOL

PowerManDL
05-16-2002, 11:17 PM
DL: 225x4, 315x1, 385x1, 315x1 (4)
-took a 45 second rest or so between each single with 315. Amazing how much difference I can feel between the initial pull and the rest of the lift.

Shrugs: 405x6, 375x10

Static Holds: Overhand: 295x15s, 275x15s

OH Press: 135x4, 165x2 (3)

Shoulders: Db OH: 60x8, 65x8 supersetted with Db Laterals: 25x8, 20x8

Weighed 173 (!) probably because I ate almost nothing the whole day before going to lift.

PowerManDL
05-17-2002, 01:46 PM
BP: 185x3, 205x1, 225x5, 205x9
-Holy hell! I don't know where this came from......

Dips: +110x5, +90x8
-or this

Skulls: (breakdown) 110x5, 60x8

Db Extensions: 25x10

Weighed 173. I was pleased, to say the least.

chris mason
05-18-2002, 08:52 AM
Good job!

PowerManDL
05-21-2002, 11:25 PM
Thanks Chris.

Right now, my body is tired and so is my mind.

I'm sunburnt, and here at the end of my second Post-bender Recovery Day, I'm still drained but I think I might be ok enough to do an abbreviated workout over the rest of the week.

A deload week would do me good right now.

PowerManDL
05-22-2002, 08:22 PM
Did some back today:

Pullups: BWx15, +45x8 (2)

HS Hi Row: (per side) 160x6, x8

V-bar Row: 200x8 (2)

Biceps: EZ Curl: 90x6, x5 supersetted with Preacher BB Curl: 50x7, x5

Weighed 170 dead on. Phew-- a weekend of drinking and ECA's put a dent in that.

PowerManDL
05-23-2002, 11:33 PM
OH Press: 95x5, 135x3, x3, 115x5

Db OH: 65x6, x8

Cable Laterals: 25x10, 30x10 drop set 20x10

Some crunches

MonStar
05-24-2002, 05:33 AM
Originally posted by PowerManDL
OH Press: 95x5, 135x3, x3, 115x5

How are you doing your OH presses? Standing or seated or what?

MS

PowerManDL
05-24-2002, 12:19 PM
Those particular ones were standing, strict form.

PowerManDL
05-25-2002, 12:32 PM
BP: 185x3, 205x1, 225x3, 205x3 (2)
-I noticed bar speed was kinda slow so I left 225 at 3 reps, and decided to work on speed with a lighter weight.

Dips: +115x4.75, +90x7.5
-The last rep was almost a lockout, but I didn't count it.

Skulls: (breakdown) 110x6, 60x8

Db Extension: 30x12

MonStar
05-26-2002, 01:42 AM
PowerManDL-
What do you think about being anal about counting calories the way that I am? I am thinking about elimating that aspect of my bodybuilding lifestyle. What do you think about that? Even if I am training for fat-loss. :):)

MS

PowerManDL
05-26-2002, 02:21 PM
I've personally never counted a calorie in my life.

If you want to stop, its up to you.

MonStar
05-27-2002, 09:29 AM
Okay man, thanks.

MS

PowerManDL
05-27-2002, 03:41 PM
Its amazing the inertia one can develop after just a week. I took off lower body work last week to let it recuperate a bit, and damned if I didn't have the hardest time trying to drag myself into the gym for a squat workout. I finally got psyched to do it, and drove to the gym, only to have it closed for Memorial Day.

How dare they take a day off when I have to lift, dammit!

PowerManDL
05-29-2002, 12:06 PM
I'd have put this up last night but some assface broke the site:

Max Effort SQ:

Squats: warmup, 315x1, 335x1

SLDL: 315x3, 365x5

Reverse Hypers: 90x10 (3)

Weighted Crunch: 25x6 (3)

I had an interesting encounter with a fellow I'll call "1/4 ROM Squat Man." I'd finished up squatting and was readjusting the rack to do SL's when this little dude and his buddy came to the next rack and started squatting. After a few sets, I noticed that he had 405 on the bar. Now in my head I'm thinking that either this guy's going to do knee bends, or I'm about to have to pull a bar off his neck. Sure enough, he proceeds to bend his knees some, do ten reps like that, and stand up like he's the king. One of my powerlifter buddies walked in about this time, and I saw that the weight caught his eye too. By now he's worked up to 475, with an even smaller ROM. My buddy just shook his head.

BTW, yes, I am back to Westside at least for the time being.

Adam
05-29-2002, 01:27 PM
westsiiiiiiiiidddddddeeeeee:)

are you going to be doing what dave/louie says or try some of your things in with it?

PowerManDL
05-29-2002, 06:14 PM
I'm going to stick mostly orthodox this time, but I may throw in a few tricks here and there. We'll see. :)

PowerManDL
05-29-2002, 06:17 PM
Max Effort BP:

Wide-Grip BP: 135x10, 195x10, 200x10
-Been heavy lately so I decided to make this one a little lighter

Skulls: 95x5, 115x3 (3)

Pushdowns: 80x8 (2)

Cable Laterals: 30x6 (3)

Pullups: +45x5, +80x2, x3, +90x2

EZ Curl: 100x6 dropset 60x8, 80x8

PowerManDL
05-31-2002, 05:11 PM
Dynamic SQ

Speed Squats: 6x2 @ 215, 275x1, 295x1
-Didn't use a box, just a pause at the bottom-- speed was good on all sets.

Leg Press: 525x6, 755x6

Reverse Hypers: 140x6 (2)

Side Bends: 80x6 (2)

Other than having to wait 15 minutes because of goddamn curl jockeys, today was good.

MonStar
06-02-2002, 10:35 AM
Originally posted by PowerManDL
Cable Laterals: 30x6 (3)

Do you do an OH press?

MS

PowerManDL
06-02-2002, 04:52 PM
Dynamic BP:

Speed BP: 5x3 @ 155, 205x1, 225x1
-Good speed on all sets.

JM Press: 95x3, 115x3, 125x3
-Can tell my triceps strength has improved a lot since I last did these. 135 next week.

Dips: +115x5
-I think I pulled my left pec during the 4th rep. Oh well.

Front Raise: 40's x6 (3)

HS Hi Row: (per side) 135x6, 170x6, 180x7
-Four plates per side. Wow.

Hammer Curl: 40's x5, 45's x8, 50's x6

20 minutes of cycling.

Weighed 175. God how I've missed Westside!

nate allan
06-02-2002, 05:07 PM
Originally posted by PowerManDL
Dynamic BP:

Speed BP: 5x3 @ 155, 205x1, 225x1
-Good speed on all sets.

JM Press: 95x3, 115x3, 125x3
-Can tell my triceps strength has improved a lot since I last did these. 135 next week.

Dips: +115x5
-I think I pulled my left pec during the 4th rep. Oh well.

Front Raise: 40's x6 (3)

HS Hi Row: (per side) 135x6, 170x6, 180x7
-Four plates per side. Wow.

Hammer Curl: 40's x5, 45's x8, 50's x6

20 minutes of cycling.

Weighed 175. God how I've missed Westside!

Why such a high % of your max on the speed sets, should they not be lighter around 50-65%? Were those regular speed or static dynamic? BTW-good job on all your lifts

PowerManDL
06-02-2002, 05:09 PM
155 came out to be right at 60% of my estimated 1RM. The singles with 205 and 225 were just to work on bar speed with heavier weights.

I've always done dynamic work with a higher relative percentage, since I lift raw.

Chris Rodgers
06-02-2002, 05:12 PM
260 eh?

Not too bad. Sux about the deadlift. ;)

PowerManDL
06-02-2002, 05:19 PM
Patience. Patience.

PowerManDL
06-03-2002, 01:34 PM
Max Squat/DL:

Plate Pulls: 225x3, 315x1, 365x1, 385x1
-done standing on 25's.

SLDL: 315x3, 375x4

Static Holds: 315x10s (2, overhand)

Reverse Hypers: 110x8 (3)

Weighted Crunch: 25x6 (2)

PowerManDL
06-05-2002, 05:11 PM
Max Effort BP:

Narrow-grip BP: 185x3, 205x2
-this wasn't really max effort since I'd originally planned to do lockouts but the goddamn rack was taken, and my pec was still pulled from the other day so I didn't want to go heavier.

Skulls: 95x3, 115x5 (2)

Pushdowns: 80x20, 90x15, 100x12
-This doesn't carryover since I did them on a different pulley set up.

Cable Laterals: 25x6, 35x6 (3)

Pullups: +45x5, +80x3, +90x2.5, +100x2

Curls: EZ: 110x5 Db: 40's x7, x6, x5

Weighed 172.

PowerManDL
06-10-2002, 09:32 PM
Dynamic SQ:

Speed SQ: 5x2 @ 205

Speed DL: 4x1 @ 315
-Did the first set with double overhand grip; good speed.

Leg Press: 615x5 (6 plates/side), 775x6 (7 plates + 35/side)

Reverse Hypers: 150x6, x8

Side Bends: 90x5 (2)

Calf Raises: 480x10 - 360x10 (breakdown), 500x12

PowerManDL
06-10-2002, 09:35 PM
Dynamic BP:

Speed BP: 5x3 @ 145; 205x2, 225x1

JM Press: 95x3, 125x3, 135x3

Front Raise: 40's x8, 45's x6

HS Hi Row: (per side) 135x6, 180x6 (2)

Hammer Curl: 40's x5, 55's x6

Weighed 174.

PowerManDL
06-11-2002, 09:32 PM
Max SQ:

Squats: 185x6, 225x3, 275x2, 315x4

SLDL: 315x3, 375x5

Reverse Hypers: 110x10 (2)

PowerManDL
06-12-2002, 12:27 PM
Max BP:

Rack Lockouts: 6": 205x2, 225x1, 245x1 3": 265x4, 275x3

Skulls: 95x5, 115x6, 105x8

Pushdowns: 80x10, 75x10

Cable Laterals: 25x6, 40x6 (2)

Pullups: +45x5, +80x2 (2)

EZ Curl: 100x6 -- 60x8 (breakdown)

I've been feeling drained lately. I don't know if its the poor diet, the higher training load, or (most likely) both.

MonStar
06-13-2002, 11:51 PM
PowerManDL-
Curious bro what do you think of rep ranges?

I have been ranging my sets from around 3-10 lately and I am wondering if 3-5 is too low? For strength/hypertrophic reasons.

MS

chris mason
06-14-2002, 06:03 PM
Monstar, mix your reps. Do 1 set with 2-4 reps, then lighten the load and go for 8-10 on the next.

MonStar
06-14-2002, 09:04 PM
Originally posted by chris mason
Monstar, mix your reps. Do 1 set with 2-4 reps, then lighten the load and go for 8-10 on the next.

That is what I usually do. For example if I do 3 sets Ill do the first with 3-5 reps, 6-8 for the second, and the last with 9-10. Seems to work well. :):)

MS

PowerManDL
06-15-2002, 01:55 PM
Well, I've noticed that I tend to take different approaches depending on what my goals are; in looking back over my journal, it seems that I'll either 1) work up to a single heavy set, 2) work up to a 4-6 and do 2-3 sets with it, or 3) do as Chris said, hit a heavy weight, then drop weight and do slightly higher reps.

I find that 2 and 3 seem to work best for "growth" while 1 (and 2, really) seems to work best for "strength."

Johnny Vegas
06-15-2002, 02:23 PM
I'm just curious how tall you are and how much you weigh, the strength values you log are incredible.

PowerManDL
06-15-2002, 02:40 PM
5'9.5", about 173-75 lbs at the moment.

MonStar
06-16-2002, 10:52 AM
Originally posted in PowerManDL's signature
Pullups: +100x6 (+90x2) | Db Row: 150x6 (140x6)

I was checking out your signnature and damn you have got some amazing lat strength bro!!

To me it seems like your lat strength towers over the rest of your bodyparts. Maybe my lat strength is just a lot lower. Anyway 140 lbs. DB rows for 6 reps? Thats f*cking incredible. Are your lats a real big strongpoint? +90 lbs. pullups? :eek::eek:

MS

PowerManDL
06-16-2002, 10:45 PM
They're.....decent, I guess. As my body parts go, I'd rate them as one of my best, easily.

Oh, as an update-- I've become bored with Westside again (go figure-- I'm turning into a regular MonStar) so I'm mixing it up with a three-day split that's going to allow me to get some OLing done too:

Monday:
Power Cleans (to a heavy triple)
Medium/Heavy BP (medium- 3x5-6, heavy- to a heavy triple)
Speed SQ (5x5 @ 60-65%)
Tricep Assist (heavy CG BP, JM Press, skulls, etc)

Wednesday:
Military Press or Clean & Jerk
Deadlift (speed pulls or heavy pulls) or Romanian DL (higher reps)
Upper Back Assist (Lats & Traps)

Friday:
BB/Db Row or Power Snatch
Medium/Heavy SQ (same as Monday BP)
Speed BP (same as Monday SQ)
Leg Assist (Leg Press, Leg Curl, etc)

MonStar
06-16-2002, 10:53 PM
New routine looking good man.

Good luck it, looking forward to some impressive weights! :D:D

MS

PowerManDL
06-17-2002, 01:30 PM
Power Clean: 135x3 (2), 155x3, 165x3 (2)

Medium BP: 185x3, 205x2, 215x5 (3)

Speed SQ: 4x5 @ 205

JM Press: 95x3, 115x3, 135x3 (2)

Pushdowns: 100x4 -- 80x8 (breakdown)

Weighed 172

PowerManDL
06-19-2002, 02:24 PM
OH Press: 95x5, 115x5, 135x3+2 Push Press, x2+3PP

DL: Off plates: 225x4, 315x4, 345x4 Regular: 315x1 (3)

Shrugs: 375x6, 405x5

EZ Curl: 100x6 - 70x8 (breakdown)

I wasn't terribly pleased with today.

MonStar
06-20-2002, 12:26 PM
Awesome new avatar PowerMan. Looking good you should stick with this one! :):)

MS

PowerManDL
06-22-2002, 03:38 PM
Db Row: 90x5, 110x5, 140x5 (2)

Squat: 135x8, 205x5, 225x3, 275x5

Speed BP: 135x8, 165x5 (4)

Leg Press: 525x5 (5 plates/side), 795x7 (8 plates/side)

Calf Raise: 500x10 -- 400x10 (breakdown), 520x10

Weighed 175.

PowerManDL
06-24-2002, 03:50 PM
Power Cleans: 135x3, 155x3, 165x3, 170x3

BP: 135x8, 185x3, 205x2, 220x4 (2)

Speed SQ: 135x8 ATF, 205x3 ATF, 205x5 (3)

Skulls: 95x6, 105x5 (2)

Pushdowns: 80x8 (3)

Weighed 173.

PowerManDL
06-26-2002, 04:39 PM
OH Press: 95x5, 115x3, 135x2+1Push Press, 145x3 Push Press

DL (on plates): 225x4, 315x3, 355x4 (speed): 315x1, 225x3

HS Pullover: 45x6, 90x6, x8
-All the other lat stuff was full, so I figured I'd give this another shot. I still don't like it.

Hammer Curl: 40's x5, 50's x5 (2)

PowerManDL
06-28-2002, 01:15 PM
Pullups: BWx8, +45x5, +70x3, +80x3+1+1 (~15 second rests), +80x3 -- +45x5 -- BWx8 (breakdown)

Squats: 135x6, 205x3, 225x3, 285x5
-Been focusing a lot more on form than on weight here, and its feeling a bit better.

Speed BP: 135x8, 205x4, 165x5 (3)
-205 absolutely blew off my chest for all four reps; I don't think I've ever moved it that fast.

Calf Raises: 520x12 -- 400x10 (breakdown), 540x10

Weighed 172. My body seems to be adapting to the higher frequency; this week was a lot easier than last week.

heathj
06-28-2002, 01:20 PM
Nice pullups :thumbup:

ElPietro
06-28-2002, 01:35 PM
PowermanDL you are retarded. All you talk about are ninjas and physics. Ninjas are so stupid and your site really is lame and anyone that goes there should be killed! Physics is really dumb and you shouldn't try to apply physics to weightlifting as it has no place in there.

I can't find that thread...pm it to me.

ElPietro
06-28-2002, 01:38 PM
Nevermind, I found it you lame ass loser. You just think you are hot sh!t because you are a powerlifter. You should be a physics teacher if you think you know so much about physics! :D

PowerManDL
06-28-2002, 01:45 PM
LMAO

It felt so good to cut loose on some retard for a change.

ElPietro
06-28-2002, 01:46 PM
Read my response. :angel:

PowerManDL
06-28-2002, 01:49 PM
LMAO @ El Flame-o

Edit: :bow: to El Flame-o.....I thought I snapped on that dude, but damn!

ElPietro
06-28-2002, 02:00 PM
:evillaugh

PowerManDL
06-30-2002, 07:45 PM
Well just a brief update for the weekend's antics.

My buddy and I stayed up Friday night and drank a case of beer;

Not being ones to be out-done, we woke up about 1pm Saturday and figuring the only way to kill a hangover is to drink more, I went and bought us another case. We'd gotten pretty schnockered by around 6 or 7, and by 8 (I think) the beer was gone so I had to go buy us another 12er.

I started making phone calls about that time, and we ended up recruiting Tina to come see Rebecca Wild with us at the Pink Pony later on in July! Go T!

Well damn if we didn't decide to go look at boobies later on, so we called a cab (that just tells you how drunk we were) to drive us down to the titty bar. It was kinda dead except for the usual Mexicans, but one of my stripper friends made me feel her booby for some reason. I don't remember why exactly, since I was working on 16 or 17 beers at that point.

At any rate, we called the cabbie we met to come pick us up when the joint closed at three, but he never showed so we got the sherriff to take us back. I was sobering up by that time, so I started making more phone calls and actually managed to get hold of the lesbian I met down in Pensacola last month. Oh, and one of Lee's rock-star friends showed up with his stripper girlfriend and her buddy. We watched that Steve-O video, which is ******* hilarious, and I ended up passing out about 5 30 or so.

Good weekend.

Chris Rodgers
07-01-2002, 03:35 PM
LMAO@ the sheriff driving you home. Does the sheriff know everyone in town by first name?? Damn southern hicks.

PowerManDL
07-01-2002, 05:48 PM
Nah, he was hanging out in front of the titty club and we got to talking to him. I always like making friends with local law enforcement.

Goin_Big
07-01-2002, 05:56 PM
powerman, yer an amusing fella.

knowing the cops is a good thing fyi.

the doc
07-01-2002, 07:45 PM
lmao!

PowerManDL
07-02-2002, 01:46 PM
Power Clean: 135x3, 165x2, 175x3 (2)

BP: 135x8, 205x2, 225x4 (2)

Skulls: 95x5, 110x5 (2)

Speed SQ: 205x3 (3)

rookiebldr
07-02-2002, 02:07 PM
You seem fully recovered from your drinking binge. :thumbup:

chris mason
07-02-2002, 06:07 PM
If I drank 16 beers I think my liver would explode! At the very least, I would be puking forever!

PowerManDL
07-02-2002, 07:40 PM
Yah, my alcohol tolerance is pretty high....which isn't always a good thing.

My buddy wanted me to go lift with him, so I did some stuff for my back; nothing major.

PowerManDL
07-03-2002, 04:57 PM
OH Press: 95x5, 115x3, 135x4+1 push press, 155x3 push press

DL: Plates: 225x4, 315x3, 365x4
-My start is improving; all these flew up.

I was so happy and the gym was so crowded that I left after that.

chris mason
07-03-2002, 05:24 PM
Good job on the deadlift, that is the most in some time, eh?

Kayak_boy
07-03-2002, 05:42 PM
I'm laughing my ass off at your weekend antics Powerman!!

Sounds like an excellent weekend.:D

PowerManDL
07-04-2002, 07:16 AM
Originally posted by chris mason
Good job on the deadlift, that is the most in some time, eh?

Well, yes and no-- right now I'm doing them standing on 25 lb plates to increase the ROM, so in that sense, its probably the most I've ever done. I'm going to keep working with those for a few more weeks to get my starting pull up a bit, then see where my regular dead stands.

PowerManDL
07-07-2002, 03:38 PM
Wow, I got all lost in a drinking binge and forgot to post Friday's workout--- it wasn't anything special so I'm not going to bother, but I will say that overhead squats are my new favorite exercise for my rotator cuffs.

PowerManDL
07-08-2002, 03:10 PM
Power Cleans: 135x3 (2), 165x3, 180x3, 185x2.5
-Never gone this heavy on cleans before. Felt nice.

BP: 135x8, 205x2, 215x4
-Went lighter this week to unload a bit.

Skulls: 95x5, 115x5, 105x5, 95x5 (3)
-Took a page from Tsatsouline's Russian Bear program here, though not quite as many total sets.

No speed squats due to unloading.

My diet for today just to piss of those of you cutting:

1. Hot Pocket and pasta salad + a glass of milk

2. A couple of cookies and some green tea

3. Two quarter pounders w/ cheese + a milk shake (post training)

That's just so far today.

Mystic Eric
07-08-2002, 03:14 PM
LOL what a diet "hot pockets", "cookies" hahah.

I thought his milk shake was a protein shake, but it was actually a McDonald's milkshake! Haha

rookiebldr
07-08-2002, 04:53 PM
Did you have fries with that quarter pounder. tuttut And yes, I'm pissed now.

IceRgrrl
07-08-2002, 06:01 PM
LMAO @ your hilarious drunken weekend stories! :)

chris mason
07-08-2002, 07:27 PM
Well then, double good job on the deads!

PowerManDL
07-09-2002, 08:45 PM
Pullups: x10, +45x5, +55x5 (2)

Tbar Row: 135x8, 160x4, 135x7

CG Pulldown: 200x6, 210x4, 190x6

Just a light back workout since my buddy always seems to call me on Tuesday night to go lift with him.

PowerManDL
07-10-2002, 03:43 PM
OH Press: 95x5, 115x3, 135x5, 155x4 push press

DL: Plate: 225x4, 315x3, 375x2 Speed: 315x1 (2)

Static Holds: 315x6s overhand, 405x6s alternating

Reverse Curls: 60x10, 70x10

Reverse Hypers: 90x8 (3)

Decent day. I think I'm gonna have to cut back on the %'s on the plate DL's for the next week or two, since I seem to be stalling out. Grip's definitely suffering.

Kayak_boy
07-10-2002, 06:08 PM
Do you do sessions back to back a lot Powerman??

Do you not think you need more recovery time?

PowerManDL
07-10-2002, 06:27 PM
Recovery? Bah!

Kayak_boy
07-10-2002, 07:28 PM
Originally posted by PowerManDL
Recovery? Bah!

Oh...... OK!!:D

Please excuse my ignorance Ninja sir.

PowerManDL
07-12-2002, 02:58 PM
Today I did:

Overhead Squats: bar x5, 95x5, 115x3
-I did these with a snatch from the hang ('cept for the 115 which turned out to be more of a wide-grip C&J); they're getting easier to balance.

Squat: 205x3, 225x3, 275x1, 315x4, x1
-Ack...I'm trying to acclimate myself to 300+ lbs on this bastard lift, but it completely destroys my stamina going this heavy for more than a single set. I'll have to work on that.

Leg Press: 615x4 (6 plates/side), 865x6 (8 plates + 35/side)
-900 next week!

Calves: (standing) 540x10 -- 420x10 (breakdown), 560x10

Goin_Big
07-12-2002, 03:04 PM
I think I get what an overhead squat is, but I'm just wondering, does it work your shoulders and legs simultaneously or something?

If it's ok, could you explaint he lift to me?

PowerManDL
07-12-2002, 03:06 PM
Basically you hold the bar over your head with a wide grip, much like the final position of a snatch, and do squats with it.

It's a wonderful movement for balance and flexibility of the whole body.

Relentless
07-12-2002, 03:13 PM
Sounds cool, but also sounds like a good way to drop the weight and prang yourself in the head if you aren't careful. ;)