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MonStar
07-13-2002, 10:18 PM
Matt, what is your diet like out of curiosity? And do you apply the principles that you learned in "Supertraining" to your workouts?

I noticed that you do a lot of momentous power movements like power cleans, etc. Is this for hypertrophy?

PowerManDL
07-13-2002, 10:22 PM
Originally posted by lronMan
Matt, what is your diet like out of curiosity?

LOL.....funny you ask. Its been focusing on junk, alcohol, and fast food lately.

And do you apply the principles that you learned in "Supertraining" to your workouts?

Yup, and have for awhile.

I noticed that you do a lot of momentous power movements like power cleans, etc. Is this for hypertrophy?

Not really....its more for strength-oriented stuff.

MonStar
07-13-2002, 10:26 PM
Okay Matt thanks for the replies.

Wondering man, how long did it take you to read, and understand Supertraining? I feel like it posesses a lot of helpful info but I am having trouble applying it.

Alex.V
07-13-2002, 10:43 PM
Overhead squats = ace. :)

I dropped 'em, but they were fun for a while. Helped the squat form, they did.

PowerManDL
07-13-2002, 10:49 PM
Monstar-- Well, at the background I had when I read it, it wasn't too hard. Its a textbook pure and simple, and it has to be treated as such. I won't lie and say its an *easy* read for me, because its not. I have to go back and read over certain things I just read, and even ask Mel just what the hell he was talking about on occasion. Just keep at it, and ask questions as they arise.

B- Don't I know it. I love what they do for flexibility in terms of squatting ATF, not to mention the effect on the shoulder girdle. I'm almost using them as a rotator exercise more than a lower body movement.

PowerManDL
07-15-2002, 08:07 PM
Power Clean: 135x5, 155x5 (3)

BP: 135x8, 195x6 (3)

Skulls: 100x6 (3)

Db Flyes: 20x15

I saw a 30-something-ish lady doing overhead squats and snatches while I was doing power cleans. I broke my monk-like vow of silence in the gym and actually spoke to her, since A) I've never seen anyone but myself do either of those movements in person, and B) she was pretty good at both.

Come to find out she was just learning the art of OL, but a few minutes later I saw her front squatting (with a clean grip) more weight than most females would dare back squat. I was impressed to say the least.

Alex.V
07-15-2002, 08:08 PM
Didja hook up?

PowerManDL
07-15-2002, 08:09 PM
Nah.

Goin_Big
07-15-2002, 10:37 PM
why not, was she manly?

PowerManDL
07-16-2002, 02:14 PM
Just an update: I went to the store yesterday and bought some food; I've actually been eating a *gasp* proper diet so far today.

Somebody give Satan a light.

chris mason
07-16-2002, 03:38 PM
Makes me remember seeing a female bodybuidler named Millie Carter doing 365 lbs for reps in the squat. Good depth, easy.
Now, she weighed right around 200 lbs, was pretty lean, and had bigger traps than I will ever have. Needless to say, I was impressed.

PowerManDL
07-17-2002, 08:00 PM
OH Press: 95x5, 115x3, 145x4 (light assist) 135x5

DL: Plates: 225x4, 315x1, 335x4 (2)

Close-grip Pulldown: 190x6, 210x6, x5

Hyperextension: x20

Deloading this week, probably next too. Let's see, I'm still eating right (day 2 in a row.....yay!).....I got a job...nothing major, but its income, though it will have me working potentially 50-60 hours a week, so no telling how that'll impact lifting and eating....

Oh, and finally, I stopped by the university today while I was screwing off downtown, and decided to change my major to criminal justice, re-enroll, and apply for the much-needed financial aid. Looks like ol' PM's going back to school shortly.

PowerManDL
07-21-2002, 04:02 PM
Lazy Bastard Update:

Well, this new job will likely have me working upwards of 60 hours a week, so I don't know what the hell I'm going to about lifting in the mean time. I missed Friday's session because I worked from 7 am till almost 10 pm. Not only was the gym closed, but I was too damn tired to lift anyway.

The only day I'll consistently have off is Sunday. I may have to just work around that for the time being. *sigh*

chris mason
07-21-2002, 06:06 PM
Originally posted by PowerManDL
Lazy Bastard Update:

Well, this new job will likely have me working upwards of 60 hours a week, so I don't know what the hell I'm going to about lifting in the mean time. I missed Friday's session because I worked from 7 am till almost 10 pm. Not only was the gym closed, but I was too damn tired to lift anyway.

The only day I'll consistently have off is Sunday. I may have to just work around that for the time being. *sigh*


Welcome to my life, for the past 8 years!

PowerManDL
07-22-2002, 07:55 PM
Squats: 135x8, 225x3, 275x2, 295x2, 315x5
-On the advice of a good PLing friend of mine, I've sacrificed *some* depth in order to achieve more weight and/or reps; her advice was to do this until I get knee wraps.

BP: 135x8, 205x2, 225x2, 245x2.5, 205x3 (paused)
-Had a fingertip assist on the 3rd rep with 245, but otherwise felt good. Sticking point was out of the hole.

Leg Press: 525x5 (5 plates/side), 705x4 (7 plates/side), 885x6 (9 plates/side)
-I've filled up the main plate racks on this sled now; all that's left is the vertical one on top.

Dips: +90x4, +125x3

All I can say is "damn." I must have had some pent-up aggression to pull this off.

Avatar
07-23-2002, 12:03 PM
Originally posted by PowerManDL
Oh, and finally, I stopped by the university today while I was screwing off downtown, and decided to change my major to criminal justice, re-enroll, and apply for the much-needed financial aid. Looks like ol' PM's going back to school shortly.

Do you wanna become a lawyer?

PowerManDL
07-23-2002, 05:57 PM
Cop, more like it.....really any bad-guy-bashing position from the FBI to local or state police to ninja bounty hunter.

Its something I've been interested in doing for awhile, and I figured I'd take steps towards it, since my life seems to otherwise be steadily spiraling straight into oblivion.

Mystic Eric
07-23-2002, 06:07 PM
Originally posted by PowerManDL
Cop, more like it.....really any bad-guy-bashing position from the FBI to local or state police to ninja bounty hunter.

Its something I've been interested in doing for awhile, and I figured I'd take steps towards it, since my life seems to otherwise be steadily spiraling straight into oblivion.

Who was the guy that helped give you ideas? ;)

Maki Riddington
07-23-2002, 09:45 PM
The wbb crier.:cry:

Avatar
07-24-2002, 09:19 AM
Originally posted by PowerManDL
Cop, more like it.....really any bad-guy-bashing position from the FBI to local or state police to ninja bounty hunter.

Its something I've been interested in doing for awhile, and I figured I'd take steps towards it, since my life seems to otherwise be steadily spiraling straight into oblivion.

If your hoping for the FBI, I hope you've never smoked weed..hehe..

PowerManDL
07-24-2002, 06:24 PM
They don't test *that* thoroughly.

PowerManDL
07-24-2002, 08:46 PM
Db Rows: 100x4, 150x5, 120x8

Pullups: +45x5, +80x3 (3), +45x2 (dynamic-isometrics)
-Dropping here for some reason. Not quite sure why.

Close-Grip Pulldowns: 220x5, 230x5

Curls: EZ: 110x1, 90x3, 80x6 Db Hammer: 55x4

Weighed 174. Good session.

Avatar
07-24-2002, 09:52 PM
Originally posted by PowerManDL
They don't test *that* thoroughly.

They do a polygraph test.
Can you beat one, or do they actually not ask you during it if you've done drugs? The test seems pointless if they don't.

PowerManDL
07-25-2002, 02:48 PM
Originally posted by Avatar
Can you beat one

:D

PowerManDL
07-26-2002, 12:50 PM
Well, I suck.

OH Press: 95x3, 115x3, 135x1, 145x2, 135x3
-Sucks

DL: 225x4, 315x3, 405xMiss (2)
-Sucks

Good AM: 135x6, 205x6 (2)
-Sucks

Db OH: 55x5, 65x6
-Sucks

As you can see, I totally suck.

I'm going to Atlanta to get drunk. Peace.

ElPietro
07-26-2002, 01:04 PM
Matt, El Flame-O told me to tell you this.

"PowerManDL perhaps you should put down the physiques books and start lifting weights you dumbass retard! Who the hell need to know about physiques, it has nothing to do with lifting weights! You are just some skinny kid who masturbates all day long and you have no clue what you are doing! All you think about are ninjas all day and drinking bottles of wild turkey! You are just one big flaming homo and I think you suck big time!"

Man he's a bit harsh isn't he? ;)

Just a bad day eh dude? I'm sure you can pull much better than that.

PowerManDL
07-26-2002, 01:19 PM
Hmmmm

I got a PM from *STFU*, but it was far too brutal and I don't want to hurt El Flame-O's feelings.

Seriously, yeah, I think it was just a bad day.....my bar speed has improved a LOT due to all the plate-pulls over the past month. 405 flew up on the first try......all the way to my knees where it just kinda stopped.

I should know better than to try squatting and dl'ing heavy in the same week. I think this is just a symptom of that.

MonStar
07-26-2002, 04:10 PM
Some Goals:

Squats: 365x5 (315x5) | SLDL: 405x6 (375x4) | BP: 275x5 (224x2.5) | DL: 475x1 (405x1?) | Dips: +135x6 (+125x3)
Pullups: +100x6 (+90x2) | Db Row: 150x6 (150x5) | Skullcrushers: 135x6 (125x6)

Looking at your goals in your signature Matt, and I was wondering about something. Are these for 2003 or just goals for like all time?

PowerManDL
07-28-2002, 03:22 PM
Just floating goals, basically. For whenever.

PowerManDL
07-30-2002, 08:12 PM
BP: 135x8, 205x2, 225x2, 250x1.75
-Had a fingertip assist at the sticking point; still more than I've ever officially pressed.

Dips: +45x5, +90x4, +125x5
-This however more than made up for any disappointment from the bench press

Squats: 135x6, 225x3, 315x2
-Nothing special here. My lower body was feeling kinda worn, so I didn't push anything.

SLDL: 315x4
-I'd toyed with 385 or so, but after the squat thing, I decided not to push it.

Mystic Eric
07-30-2002, 08:17 PM
What a guy...

Kayak_boy
07-30-2002, 08:44 PM
125 on dips??

Woooooo!! Nice!:cool:

Franco
07-31-2002, 05:39 AM
Nice dips

MonStar
08-01-2002, 12:19 AM
BP: 135x8, 205x2, 225x2, 250x1.75

Dips: +45x5, +90x4, +125x5

Wow nice strength on both of these Matt! :thumbup::thumbup:

Very very very impressive dip strength.

PowerManDL
08-02-2002, 10:29 AM
Pullups: +45x5, +80x3, +90x2, +100x1.75

Pulldowns: 200x6, 230x5

Db Rows: 150x6, 120x10

Reverse Curls: 80x6, 90x6, 70x10

I'm taking a new approach here. For awhile anyway, the "back" workout is going to be oriented towards improving my weighted pullup. I'm sick of that damn thing not going up, so with that in mind I'm going to keep the pullup reps between 1 and 3, use partial and static movements, then use the pulldown to develop the mid-range strength. The reverse curls are done to strengthen the elbow flexors; I'll probably rotate those with hammers also.

MonStar
08-02-2002, 10:35 AM
Pullups: +45x5, +80x3, +90x2, +100x1.75

Wow very similar to my strength here in pullups Matt. I only got +100 for a 1/2 rep though. Got +90 for 1.5 reps. My goal for 2003 is +135 haha but I am sure youll beat me to it. ;);)


I'm taking a new approach here. For awhile anyway, the "back" workout is going to be oriented towards improving my weighted pullup. I'm sick of that damn thing not going up, so with that in mind I'm going to keep the pullup reps between 1 and 3, use partial and static movements, then use the pulldown to develop the mid-range strength. The reverse curls are done to strengthen the elbow flexors; I'll probably rotate those with hammers also.

Good luck getting your pullup strength up. Its a tough a*s movement to increase from my experience.

MonStar
08-02-2002, 10:36 AM
Db Rows: 150x6, 120x10

Just noticed your DB row strength! What the f*ck happened here I thought your goal was 150 lbs. DB? :eek::eek: That sure as f*ck jumped the hell up, Jesus.

PowerManDL
08-02-2002, 10:41 AM
Check the sig.

:)

PowerManDL
08-04-2002, 03:11 PM
Just did some light stuff for my legs today; the leg press has decided to start demolishing my knees, so I didn't go above 7 plates per side. Did some leg curls and calf raises after that.

Alex.V
08-04-2002, 04:21 PM
Leg press and knee trouble... I hear that. What foot stance are you using on it? Sometimes it bothers me, sometimes it doesn't, I'm wondering how much foot and toe orientation has to do with that. Thoughts?

(Oh, and I thought your gym only went up to 150 lb DBs... how you going to push it beyond those? Your gym blessed with an olympic DB handle?)

PowerManDL
08-04-2002, 04:27 PM
Originally posted by Belial
Leg press and knee trouble... I hear that. What foot stance are you using on it? Sometimes it bothers me, sometimes it doesn't, I'm wondering how much foot and toe orientation has to do with that. Thoughts?

I normally use a fairly narrow stance, compared to what I do with the squat/deadlift; still a bit wider than my shoulders though. I keep my feet fairly high as well. While I was there today, I actually was toying with several foot placements and toe angles. None of them seemed to help especially. Its only been the last time or two that its started happening, as well.

(Oh, and I thought your gym only went up to 150 lb DBs... how you going to push it beyond those? Your gym blessed with an olympic DB handle?)

At first I thought I was going to have to use your EZ bar trick. But then I found that, lo and behold, we actually do have a plate-loading dumbell. I'll use that first, and reserve the EZ bar for special occasions when the gym's packed. :D

PowerManDL
08-04-2002, 07:24 PM
Wow, I'm tiny.

I just got a whim and measured myself. Some of these aren't exact since I had to ghetto-rig the measuring tape, but they're close:

Neck: 16"
Shoulders: ~50"
Chest: ~45"
Waist: 33.5"
Hips: 34.5"
Upper Arm: ~15"
Forearm: 12"
Wrist: 6.5"
Thigh: 24"
Calf: 14"
Ankle: 9"

The waist should be, erm, narrower, but due to my habit of drinking lots of beer at every opportunity, its not.

PowerManDL
08-07-2002, 08:00 PM
Well tonight sucked:

BP: 135x8, 205x5, 225x2, 255x1
-225 felt heavy, so I didn't expect too much from the high-end. Next week I'll start going lighter.

Dips: +45x5, +90x2, +135x2.5
-Three plates. Woo.

Db Extensions: 40's x6

I also weighed 169 lbs. Not sure if I've actually been losing tissue or just water since I'm in the heat all day; but I'm also not eating a whole lot and my pants are getting looser. Uh-oh.

MonStar
08-07-2002, 10:25 PM
Dips: +45x5, +90x2, +135x2.5
-Three plates. Woo.

Wow, impressive dip strength Matt. Very very impressive. :thumbup::thumbup:

PowerManDL
08-09-2002, 01:44 PM
Well, this is it. The 4th anniversary of my lifting career. I don't know the exact date, I just remember it was somewhere around the middle of August.

Last year's journal can be found here (http://www.wannabebigforums.com/showthread.php?postid=274084#post274084).

Today was my "back" session; and what better way to celebrate the beginning of my 5th year:

Power Clean: 135x3, 165x2 (2), 185x1, 195x1.5
-Currently shooting for 225 with these.

Pullup: x5, +45x3, +80x2, +90x1, +110x1
-Used a slightly wider grip up to +80.

Pulldowns: 200x4, 240x5

Db Row: 165x4, x4R-3L, 130x8
-Had to use the plate-loading dumbell; I was only going to do 160, but I had trouble getting the plates and collars on, so I just hit another 25er. I may have to use the EZ bar trick. It was kinda cool watching this one guy's eyes bug out though.

Reverse Curl: 80x3, 90x8, 80x10

Weighed 168. Damn I've got to stay hydrated and start eating more while I'm working.

BennettBoy
08-09-2002, 01:52 PM
That is some massive weight for dumbbell rows.....especially given your bodyweight.

Good job.

ElPietro
08-09-2002, 01:52 PM
Please, allow me. :spam:

MonStar
08-09-2002, 02:41 PM
Matt, how the hell has your strength completely flown up? What have you done differently? It seems your poundages were pretty constant for a long time and now theyre just nuts.


Pullup: x5, +45x3, +80x2, +90x1, +110x1

Db Row: 165x4, x4R-3L, 130x8

I mean I cant get over +110 lbs. chins and 165 lbs. rows.. :eek::eek: Whats your secret man? Anything that you have done differently? Diet, etc.?

PowerManDL
08-09-2002, 02:52 PM
Honestly, I'm as clueless as the next guy. I'm just showing up each day with the mindset that I am GOING to add weight; and the weight goes up. I've also been keeping my volume and frequency a bit lower (thanks a LOT, work!), so that might have something to do with it since my diet has quite frankly been garbage lately (thanks again, work!).

Deadlifts/legs Sunday. We'll see if the trend continues.

MonStar
08-09-2002, 03:00 PM
Originally posted by PowerManDL
Honestly, I'm as clueless as the next guy. I'm just showing up each day with the mindset that I am GOING to add weight; and the weight goes up. I've also been keeping my volume and frequency a bit lower (thanks a LOT, work!), so that might have something to do with it since my diet has quite frankly been garbage lately (thanks again, work!).

Deadlifts/legs Sunday. We'll see if the trend continues.

Good luck man, so far your strength is really honestly looking phenomenal. Sucks you have to work all the time, I only work like 15-20 hours per week and thats enough for me!!

Anyways I am thinking about changing up my chest routine from flat BB press and flyes to flat BB press and dips. Think this would be a good idea? Looking to get some insight from you Matt.

Good luck with deadlifts on Sunday. ;);)

PowerManDL
08-09-2002, 03:19 PM
I've been working between 50 and 60 lately. The bench press/dips routine is one I had to adopt out of necessity, since I'm usually freakin' exhausted after working. That, and I'm only lifting about 3 days a week, on the days I can squeeze it in. A classic push-pull-legs routine, really, with no set days.

rookiebldr
08-09-2002, 09:45 PM
Originally posted by MonStar
... I only work like 15-20 hours per week and thats enough for me!! ...


Your still young, just wait, your time may come and you too can work 50-60 hour weeks.


Originally posted by PowerManDL
Db Row: 165x4, x4R-3L, 130x8
... It was kinda cool watching this one guy's eyes bug out though[/b]

Oh someday, hopefully I too can to do that. :thumbup:

MonStar
08-10-2002, 08:51 AM
I would think that anything over like 100 lbs. DB rows guys would watch. Haha the most I have ever seen someone do is like 110s I think. Something pathetic like that. For some reason I still havnt become accustomed to DB rows. Once I do though I think that my strength will soar.

Blitzforce
08-10-2002, 04:46 PM
Yates rows are better :)

since I switched from DB rows to Yates rows, my back has started to freak out!

Orange357
08-10-2002, 06:11 PM
Originally posted by MonStar
[B Haha the most I have ever seen someone do is like 110s I think. Something pathetic like that. \ [/B]



:mad: :)

EdgarMex
08-10-2002, 06:34 PM
Originally posted by Blitzforce
Yates rows are better :)

since I switched from DB rows to Yates rows, my back has started to freak out!

What are Yates rows, if I may ask?

MonStar
08-11-2002, 08:53 AM
Originally posted by EdgarMex
What are Yates rows, if I may ask?

Yates rows are simply bentover underhand grip rows. Youre bentover at about 70 degrees to the floor and youre pulling the bar to your waist, with an underhand grip.

PowerManDL
08-11-2002, 02:11 PM
LOL.....this journal's off to a great start.

heathj
08-11-2002, 02:44 PM
:thumbup:

Good luck. Keep it up on year 5.

PowerManDL
08-11-2002, 07:44 PM
Well I was gonna do a lower-body session today, probably some squats, sldl's and calves, but I went out to the Upper Deck last night, which is right across the street from the local adult ballet, and didn't leave till 5am.

Needless to say I didn't get to the gym today.

Budiak
08-12-2002, 01:48 AM
Hey asshole, I hit the button to go to your old journal and it popped up alright. ABOUT 40 ******* TIMES!

My computer nearly crashed because I somehow, out of left field, got interested in your black pajama wearing ass, and I'm assaulted by window after window of trash.

I know, Ninja magic, right?





*shakes fist
*walks away grumbling

Budiak
08-12-2002, 01:49 AM
BTW nice lifts. You've got an impressive back day, I'll tell ya.






*walks away grumbling

PowerManDL
08-12-2002, 05:34 AM
Thanks everybody.

Here goes Day One of no drinking.

PowerManDL
08-12-2002, 08:21 PM
Squats: 135x8, 225x3, 275x2, 335x1 ATF: 225x3, 265x1

SLDL: 315x4, 365x3

My posterior chain strength has obviously dropped like a mofo.

Oh, also I weighed 164. Meaning I've dropped 10 lbs since I started this job.

Budiak
08-12-2002, 10:47 PM
Hey PM, here's something I found that I think you might like.

Master Ninja Theme Song (http://shadowserver.d2g.com/tony/MYSTERY_SCIENCE_THEATER_300.MP3)


Click that link and ride into oblivion, my friend.

nate allan
08-13-2002, 06:06 AM
Originally posted by PowerManDL
Squats: 135x8, 225x3, 275x2, 335x1 ATF: 225x3, 265x1

SLDL: 315x4, 365x3

My posterior chain strength has obviously dropped like a mofo.

Oh, also I weighed 164. Meaning I've dropped 10 lbs since I started this job.


Do you think that the weight loss is mostly water,fat, or muscle?
Didn't you get as high as 184 just a few months ago?

PowerManDL
08-13-2002, 07:47 PM
Highest I ever got was 176. And yeah, I think its mostly water and glycogen, maybe a bit of fat-- see, I'm out doing physical labor in the Alabama heat most of the day without much opportunity to eat.

As long as the lifts keep going up, I'm not worried about it.

PowerManDL
08-14-2002, 06:28 PM
I just noticed this thing has almost 25 posts and this is only the third workout...lol

Anyways, tonight was motivational:

BP: 135x8, 185x4, 205x3, 225x4
-Nothing special; used a slightly wider than normal grip, which I may actually prefer over my normal grip.

Dips: +45x5, +90x2, +135x4

CG BP: 135x5, 185x4 (3)

Now before everyone (MonStar) gets their nut on that dip, remember I'm a few pounds lighter this week-- I was 167 tonight, and last time I was 169. Still, four reps with that weight made me feel phenomenal.

Chris Rodgers
08-15-2002, 03:20 PM
LMAO! Nice dippin foo!!

PowerManDL
08-15-2002, 08:35 PM
Might as well add this in:

Went out to eat with a friend this afternoon, and turned down free beer.

Franco
08-16-2002, 04:35 AM
Your doing great Matt. Keep it up:)

ericg
08-16-2002, 06:34 AM
Nice work matt! Keep it up.

Nice lifting too.

PowerManDL
08-18-2002, 11:09 AM
Made it through last night with no problems, and I was at a bar at that. One week down, 45984064 more to go.

PowerManDL
08-18-2002, 03:16 PM
Power Cleans: 135x3, 165x2, 185x1, 205xMiss (2), 185x2
-Well I couldn't quite rack 205. I'll drop intensity and work in the 185-190 range for a week or two.

Pullups: x5, +45x3, +80x2, +90x2, +115x1

Pulldowns: 200x4, 250x4

Db Row: 165x4R, 2L Vbar Row: 200x8
-D'oh. Went down a bit here, unfortunately.

Reverse Curl: 90x8 EZ Curl: 90x8 -- 70x6 (breakdown)

Weighed 165. I was fatigued as hell due to being up till almost 3am. I think that contributed to some of the lifts going down. But on the bright side, I wasn't hungover so it was cool.

heathj
08-18-2002, 04:57 PM
Damn nice pullups, foo :thumbup:

PowerManDL
08-20-2002, 12:11 PM
Snatch: bar x5, 65x3, 95x3, 115x3, 135x1, 95x5
-The lighter sets, up till about 115, were done as a full snatch, with my ass to the bottom. The heavier weights were done "power" style, with a slight dip and catch.

Overhead SQ: 115x5
-Not a bunch here, since I used the movement extensively during the snatches.

Olympic SQ: 135x5, 185x3, 225x3, 275x1 PL: 275x3, 225x5

SLDL: 315x3, 375x4
-*Almost* broke a PR here, but my posterior chain was so fatigued by now that a 5th rep with 375 just wasn't happening.

Weighed 165. I don't know why I always forget how good it feels when I completely lay off alcohol. My energy pool normally gets depleted when I try a workout like this, so I end up half-assing it. Today I felt like the damn Energizer bunny; I'd get tired, but it'd always come back.

MonStar
08-21-2002, 01:07 AM
Vbar Row: 200x8

Matt, are these dont with a cable or on the end of a barbell or what?

PowerManDL
08-21-2002, 08:50 PM
Yeah, they're done on a cable setup with that v-shaped triangle bar thing.

PowerManDL
08-22-2002, 06:45 PM
BP: 135x8, 205x2, 225x1, 245x1, 265x0.5, 185x5 paused
-Lost this at the bottom, but with an assist I got it from the sticking point up.

Dips: +45x5, +90x2, +135x1, +145xNegative
-I think my ego got the better of me here; but +135 felt hard also.

Skullcrushers: 95x5, 105x5

Pushdowns: 100x5 -- 85x7 -- 70x3 (breakdown set)

Weighed 167. First day of classes today; while I've got long breaks between most of them, and I'm close to food, I didn't get a whole lot of eating done since I was trying to get re-acclimated to the whole "school" thing.

I think its gonna go good; 3 of my 5 classes deal with bashing bad guys, and the other two are still interesting.

nightop
08-23-2002, 09:07 PM
powerman... just curious as to the specifics of your Push, Pull, Legs routine...

is it a monday- push, weds- pull, and friday- leg ?

PowerManDL
08-23-2002, 10:49 PM
I wish I knew-- for the past few weeks, its been whenever I wasn't too tired to do a day, though I tried not to let more than 7-8 days go by.

Thankfully now that school's back in I'll have a more regular schedule, so I'll be able to lift on T-Th-Sa-Su; I may jack Belial's split again, or I may come up with something totally different. I'll just have to see.

nightop
08-24-2002, 12:24 AM
same here.. now that im back at school i can really get serious again... too much work and distractions at home during the summer :( . A PL'er I know reminded me "its all about your priorities... there are those that follow and those that lead.. which do you want to be..." wise words.

I'm gonna check out Belial's split just out of curiousity (i will be starting HST soon)...

PowerManDL
08-25-2002, 02:37 PM
Snatch: 80x5, 90x5, 95x5, 100x5, 110x5

SQ: 205x5, 225x5, 240x5, 255x5, 275x5

SLDL: 235x5, 255x5, 275x5, 295x5, 315x5

Weighed 165.

I decided on a split, as well. Tues/Sat will be "upper body" with cleans, bench press, pullups, dips, and dumbell rows. Thurs/Sun will be "lower body," pretty much the routine above.

I'm basing this around a periodized 5x5 routine, which will cap out in about 8 weeks.

PowerManDL
08-27-2002, 08:10 PM
Power Clean: 125x5, 135x5, 145x5+1 jerk, 155x5+1 jerk, 165x5

BP: 155x5, 170x5, 185x5, 195x5, 210x5

Pullup: x5, +25x5, +45x5, +55x5, +70x5

Dips: x5, +45x5, +55x5, +80x5, +90x5

Db Row: 105x5, 115x5, 125x5, 130x5, 140x5

Weighed 165.5ish.

PowerManDL
08-29-2002, 07:44 PM
Snatch: 90x5, 95x5, 100x5, 110x5+1 OHSQ, 115x5

SQ: 135x5, 205x3 ATF, 225x5, 240x5, 255x5, 275x5, 295x5
-Fixed a lagging balance/form issue on the last set; maybe these will go smoother now.

SLDL: 255x5, 275x5, 335x5

Weighed 165. Made a slight amendment to the program. SLDL's, dips, and db rows have now been made assistance movements, so instead of doing the full 5x5, they'll have 1-2 warmup sets, then the top set. I figure that'll save me some hassle in a few weeks when things start getting heavy.

PowerManDL
08-31-2002, 05:38 PM
Power Clean: 135x5, 145x5, 155x5, 165x5, 175x5

BP: 135x5, 175x5, 185x5, 210x3, 220x4

Pullups: +25x5, +45x5, +80x4

Dips: +45x5, +90x5, +105x4

Db Row: 115x5, 130x5, 150x5

The decline continues....I only weighed 163 today, so I immediately went and ate two Big Macs right after I got done.

Also I'm noticing a trend in my lifts. The Oly lifts are doing fine with the high-volume and high-frequency....however, most everything else is not. So with that in mind, I'm enacting some minor changes, and hopefully I can have a really nice WBB (WannaBeBelial) split up and running in a few weeks.

duque21
08-31-2002, 05:58 PM
Your dumbells rows seems way out of proportion witht he rest of your lifting weights maybe except for the pull ups, when it comes to Db rows I do some of the most weight that I have seen any one put up and I have never gone over 125, but i also never go less that 7-8 reps. I hate to be skeptical but if you can do the kinda weight you say you can, then I am VERY impressed

duque21
08-31-2002, 06:00 PM
if your sitting at 165 lbs. then you must have no fat at all to have the muscle to back up that kinda weight your moving.

Budiak
08-31-2002, 07:36 PM
Its ninja magic, asscock.


Hey PM, I hope you're not going to stop drinking for the rest of your life. I do plan on hanging out with you one day, be it on a freak roadtrip or a massive WBB power party. When we do meet, you best believe there's going to be some drinkin' going on.


No I'm not joking, and no I'm not drunk right now, although I did toss one back with my father after we got the fenceposts up.

PowerManDL
08-31-2002, 10:48 PM
duque21: The 150x5 wasn't really a record.....I've done 165 lbs for 4 a few weeks ago. I'm on a percentage wave right now, attempting to bump that up a bit more.

And to be absolutely honest, my form isn't 100% strict. The weight moves from the floor to my chest on each rep, but I'll admit to a bit of back swing; still better form than you'll see most people doing them with. And its hard to avoid when you're doing them with your body weight.

If you'll notice, I've also dropped over 10 lbs over the past few weeks. I was sitting at 175 for a long time. Chalk it up to neural adaptation.

Budiak: Yeah, I've quit permanently as far as I'm concerned; booze has been nothing but a destructive force in my life. However, under the right conditions, on a vacation, I might be convinced to have a couple.....but that day is a looong ways off.

PowerManDL
09-01-2002, 01:45 PM
Power Snatch: 80x5, 90x5, 95x5, 100x5, 110x5

SQ: 135x5 ATF, 205x5, 225x5, 240x5, 255x5, 275x5

SLDL: 225x5, 315x5

Calf Raises: (breakdown set) 520x8 (3-1-X-0) -- 400x8 (4-0-4-0)
-I normally don't include tempo, but for the "mass" training I think its somewhat applicable.

I was down yet another pound, to 162. I came home and cooked up a 16 oz steak, some ramen noodles, and had a big glass of milk with it. I'm seriously going to have to start working on a more stable diet if I don't want to shrink away.

On a more positive note, my squat issue, which was basically me having the tendency to lean too far forwards, seems resolved. I'm feeling the movement in my hips and glutes far more than usual, which is a Good Thing (TM). I think that's also why I hate front squats yet love overheads and ATF-- the latter two almost require a form of excessive forward leaning.

the doc
09-01-2002, 02:18 PM
nice work power!

good luch in year 5!

duque21
09-01-2002, 02:54 PM
Power man, as long as you can move it, at your weight that is still very impressive, MY HAT OFF TO YOU how much can you do , doing olympic bar standing T-Bar Rows?

PowerManDL
09-01-2002, 03:14 PM
Hmmm-- I can do chest-supported t-bar rows with a bit over 200.....barbell rows, completely free-weight, I'm fairly certain I'd be able to crank 225 for a few reps. I'm not a fan of that movement though, since it demolishes my lower back.

duque21
09-01-2002, 07:33 PM
Man I just came off of using mag-10, i used it only for 4 days and realized it sucked that fast, but any ways I weighed in two days ago @198 and today i weighed 191 i was holding soo much water it was not even funny. I would never recomend that to any one ever again......Just thought I would share my story with you.

PowerManDL
09-01-2002, 10:34 PM
LOL.....ok

duque21
09-02-2002, 10:04 AM
When I wrote that I was kinda "emotional" lol naw it sucked to see my weight drop, even though I knew it was all water in the first place. I am just tyring to break the 200lbs mark with leam mass, and I am starting to slow down

PowerManDL
09-03-2002, 07:37 PM
Power Cleans: 125x5, 135x5, 145x5, 155x5, 165x5

BP: 155x5, 185x5, 210x5

Pullups: +25x5, +45x5, +70x5

Dips: +45x5, +90x5

Db Row: 115x5, 140x5

Weighed 165. Not a bad day, all in all. I'm getting ready for the percentages to crank up though.....this stuff is all too light.

kimpy225
09-03-2002, 11:24 PM
*uppercuts*
:ninja:

PowerManDL
09-04-2002, 08:52 PM
:ninja: Kimmy, your training warms my heart.

Now on to better things......Liz's surgery went fine, and with the exception of a few minor complications, she had no problems and should be going home tomorrow. So that's a big ol' lump of stress off my back.

Oh, and I nearly got into a fight on the Interstate on the way home. Some jackass saw fit to ride my ass (in the slow lane mind you) while I was doing 75, and flash his lights at me to speed up. Being the accomodating person I am, I immediately dropped down a gear and tapped the brakes (merely as a formality so he wouldn't slam into me). After he dropped back about 10 car lengths, he got the message and sailed past me in the next lane over, at which point I extended my hand and offered him the Universal Finger of Displeasure (TM). For some reason the gentleman chose to ignore my offering and wouldn't even acknowledge its presence. Ah well.

Oh, and I've been knee-deep in Supertraining for the past two days, and I *think* I've come up with some gold, regarding my next training project.

_-_v_-_
09-04-2002, 09:11 PM
Just out of curiousity, do you have the ISBN for Supertraining? I was unable to find it using a title-only search on the database of the bookstore where I work. Thanks.

PowerManDL
09-04-2002, 09:28 PM
Its not in standard publication. Best bet is to order it from Elitefts.com or from Mel himself at mcsiff@aol.com Mel will probably give you the better bargain, IMO.

MonStar
09-04-2002, 10:05 PM
Oh, and I've been knee-deep in Supertraining for the past two days, and I *think* I've come up with some gold, regarding my next training project.

Eh? Explain a bit Matt, where in the book have you been reading? And what is your next training project?

PowerManDL
09-05-2002, 09:51 AM
I was trying to work on developing a way of combining a strength/mass oriented routine with a strength/power oriented routine; something clicked with me a bit ago reading Blitzforce's results in following up an HST cycle with a speed/strength cycle.

So I was digging through the chapters on organization of training, to something referred to as "Wave-like Concentration of Loading." The basic idea is that after a period of high-volume, low-intensity loading (5-10 weeks) of a specific emphasis, the body will enter a period of a delayed training effect, where it will be highly sensitive to a lessened volume of specialized strength training. Additionally, following the block concentrated strength loading with a block of moderate-volume explosiveness/power training can develop special strength for extended periods of time.

I've also been doing extensive research into the composition of the concentrated strength block as well as the power block, and I'll be using some familiar items: cycling intensity (heavy-heavy-light, etc), frequent rotation of exercises done for maximal effort and/or speed, and sequential progression of training means in each block.

In English, I'll be doing a strength/mass cycle followed by a cycle focusing on explosiveness that will gradually progresses towards strength. Throw in a few periods of high-rep restorative work between the periods of higher loading, and I might just have something nice going on. I've looted Belial's split for the mass/strength phases, and I'll be using a variation of my current upper/lower 2x a week routine for the power phase.

Mass/Strength Phase

Routine: A/B

Legs:
Snatch
Squat/DL
Leg Press/Leg Extension
SLDL/GM
Calves

Pull:
Pullups
Pulldown
Db Row
Curl

Traps/Shoulders:
Cleans
Shrugs
Overhead Press
Db OH Press

Chest/Tris:
BP
Dips/DB BP
Db Flyes
Skullcrushers
Pressdowns

Preparatory-
1-2x1 @ 90%
5-7RM
10-12RM

Concentraton-
1-2x1 @ 95%
5-7RM, 10-12RM
10-12RM -- 15-20RM (drop set)

I'm still working on the explosiveness phase.

Yeah, a lot of this is derivative, and I'm not claiming it to be anything revolutionary. Just a different method of combining things for (hopefully) better results.

PowerManDL
09-05-2002, 07:38 PM
Power Snatch: 90x5, 95x5, 100x5, 110x5, 115x5

SQ: 135x5 ATF, 205x3, 225x5, 255x5, 295x5

SLDL: 225x5, 335x5

Calf Raises: 540x10 -- 440x8 (breakdown), 580x10

Weighed 163 (d'oh).

MonStar
09-05-2002, 09:44 PM
Calf Raises: 540x10 -- 440x8 (breakdown), 580x10

Jeez, how do you do your calf raises man? Thats a helluva a lotta weight.

By the way program looks solid. You really get into the details when you come up with a training program, very interested to see how it works out for you man. Good luck.

Mystic Eric
09-06-2002, 01:50 AM
Originally posted by PowerManDL


Weighed 163 (d'oh).

tuttut

PowerManDL
09-07-2002, 02:06 PM
Power Clean: 135x5, 145x5, 155x5, 165x5+ 1 jerk, 175x5+ 1 jerk

BP: 135x5, 175x5, 195x5, 220x4
-I'm worried about this one. I don't think its going to transition very well into the higher percentages.

Pullups: +25x5, +45x5, +80x5

Dips: +45x5, +105x5

Db Row: 115x5, 150x5

Weighed 162 :swear: That's it. One more pound and I'm buying a Super Fat-Ass 100000 weight gainer.

Mystic Eric
09-07-2002, 04:14 PM
Originally posted by PowerManDL


Weighed 162

tuttut

kAiXuan
09-07-2002, 04:46 PM
do you drink extra water to compensate for dehydration associated with excessive beer drinking or just not eating as much as usual?

Mystic Eric
09-07-2002, 04:59 PM
He's not drinking anymore.

Neil
09-07-2002, 08:16 PM
Originally posted by kAiXuan
do you drink extra water to compensate for dehydration associated with excessive beer drinking or just not eating as much as usual?

Why would you want to know the answer to that:rolleyes:

PowerManDL
09-08-2002, 01:02 PM
Power Snatch: 95x5, 110x5, 125x4
-Note to self: Missing a snatch != fun.

SQ: 135x5 ATF, 235x3, 275x3, 305x5
-Something's up here.....all these weights felt light as a feather on my back.

SLDL: 275x3, 350x5

Weighed 165. That's more like it.

the doc
09-08-2002, 01:10 PM
Originally posted by Neil


Why would you want to know the answer to that:rolleyes:

perhaps is what we would call a foo?

the doc
09-08-2002, 01:11 PM
powerman can you refresh me as to what a power snatch is (other than a strong vagina)

PowerManDL
09-08-2002, 01:20 PM
LOL

Basically its where you take a very wide grip on the bar, pull like a power clean, but instead of racking the bar on your shoulders, you put it over your head.

the doc
09-08-2002, 01:26 PM
ahhh ok

so this would be for explosive leg strength ( I suppose explosive leg power would be more appropriate?)

PowerManDL
09-08-2002, 01:36 PM
Yeah, its more or less the same thing as a clean would develop-- it just requires more skill and balance, which is why I like them.

the doc
09-08-2002, 01:39 PM
thanks
:ninja:

MonStar
09-09-2002, 01:14 AM
Pullups: +25x5, +45x5, +80x5

Dips: +45x5, +105x5

Damn Matt, I am f*cking impressed. At a bodyweight of only 165 your strength in these 2 movements is just great. Keep up the hard work man. I realized that 5x5 was a little too much volume for me. I am also considering dropping my paused set - do you think that a paused set is really beneficial?

I am thinking about just making my back routine for example 2 sets of chins, 2 sets of rows, and 2 sets of v-bar pulldowns. How does that sound?

PowerManDL
09-09-2002, 07:00 PM
Looks solid to me.

BTW-- those lifts aren't even in the heavy phase of this cycle yet.

tee hee.

MonStar
09-09-2002, 08:52 PM
Originally posted by PowerManDL
Looks solid to me.

Okay thanks - I PMed you asking you to respond in my journal w/ what you thought of something I am trying to employ. Heavy & light parts of my workout. Well see.


BTW-- those lifts aren't even in the heavy phase of this cycle yet.

tee hee.

Haha thats f*cking nuts man! Great strength, you have been increasing like crazy. You never seem to hit strength ruts or anything like that.

PowerManDL
09-10-2002, 07:43 PM
Power Cleans: 135x5, 145x3, 165x3, 185x4.5

BP: 135x5, 185x3, 210x3, 235x2+2 assisted

Pullups: +45x5, +70x3, +95x5
-toe assist on all but the first with +95

Dips: +45x5, +90x3, +120x5
-Ooooooooooweeee that last set hurt

Db Rows: 120x5, 140x3, 165x5R, 4L
-I'll admit it. The set with 165 was supposed to be 5 lbs lighter, but I weighed myself and just couldn't resist the temptation.

Weighed 164. ;)

I'm pleased.

MonStar
09-10-2002, 08:55 PM
Dips: +45x5, +90x3, +120x5

Db Rows: 120x5, 140x3, 165x5R, 4L

Nice strength here Matt, really looking good man.

Congrats on the BW DB row man. Hehe, awesome strength. Youre catching up to B.

EDIT: Hey Matt I wanted to ask you what do you think of training heavy/light parts of your workout. For example for push you train heavy chest and light triceps, and then the following week you do light chest and heavy triceps. Does that sound like it could be effective Matt? Thanks.

PowerManDL
09-15-2002, 03:07 PM
*blows dust off journal*

Wow, the few days off did me good. I've got this new program I've been slaving over finalized to a large degree; enough to start it anyway. So here goes:

Warmup w/ Overhead squats, bar x6

Power Snatch: 95x3 + OHSQ, 135x0.9, 110x5 (80%), 90x3 x2 (65%) + OHSQ

Squat: 135x6, 225x3, 275x2, 315x3, 265x8 (80%)

Leg Press: 5Px5 (525), 8Px6 (795), 6Px8 (615, 85%), 4Px15 (435, 55%)

Weighed 163, but you know what? I don't give a ****. These weights all felt damn good, and if I'm doing that at 163, then that's freakin' great.

I did slightly pull one of my adductors on my left leg while squatting (I'd tell you which one but its one of those tiny bastards I can't find without the anatomy book), but its nothing major.

Oh, and I remember why I like doing high-rep sets-- as before, my knees started killing me on the heavy leg press, but the 15 rep set cleared it right up. That, and I was so hungry when I got home that I devoured a can of tuna mixed w/ ranch dressing and cottage cheese, a hot pocket, almost a quart of milk, and a bowl of wonton soup-- this was 10 minutes ago and I'm getting hungry as I sit here.

Manveet
09-15-2002, 03:13 PM
:eek: , at 163 those lifts are awesome

chris mason
09-15-2002, 03:25 PM
Hey Matt, I am thinking that some sort of an assistance exercise may be in order to bump the bench. I have said it a bunch of times on this site, but 2 sets of weighted dips (10 reps) immediately after my 2 sets to failure on bench press did wonders for my bench. Have you considered something along those lines?

PowerManDL
09-15-2002, 03:31 PM
Yeah, actually I have Chris.....in fact, this program is very reminiscent of Westside in that it takes that approach a lot of weeks-- a rotating maximal-effort move (though not as often nor as heavy as the Westside ME) and a heavy assistance move.

I'm not peaking for a meet or anything, so I can afford to experiment right now.

:)

MonStar
09-15-2002, 09:20 PM
Good luck man. Its good to see you experimenting man. I hope to see what works for you and maybe give it a shot in the future.

PowerManDL
09-16-2002, 03:03 PM
BP: 135x6, 185x3, 205x2, 225x2, 205x7, 185x10

Pullups: BWx6, +45x6, +90x2, +115x1, +70x5, +45x10

OH Press: 95x3, 115x3, 135x3, 115x5, 100x7

Dips: +90x3, +135x2, +90x7, +45x10

Db Row: 115x5, 165x4, 135x7, 115x10

Weighed 165.

Ok, for those of you wondering just what the f*ck I'm doing here-- this entire routine is somewhere in the middle of HST and Westside, if that makes any sense-- by flipping a few variables around, you can tweak it for maximal strength, hypertrophy, or power emphasis. Right now, this is a preparatory period whereby its a mixture of all three.

The bold exercises are the "main" lifts-- the ones that will be the focal point of strength increase. Much like Westside, they'll rotate every so often between similar movements. The volume on those stays pretty consistent, though the higher-rep sets will vanish during later blocks.

The italic exercises are the accessory lifts, the ones that are geared for hypertrophy. These can rotate as often as I want, or stay the same. Knowing me I'll be pretty consistent with them, but whatever. At any rate, they'll be kept much as they are-- a heavy 5-7 rep set, followed by 1-2 additional sets in the 8-15 rep range. Again, that will vary as the volume is cycled, as will the total number of accessory exercises.

Now, bearing in mind that this first month (block) is very experimental, I'm not 100% sure how I want to fluctuate things. The main thing coming to mind is a heavy/light structure with the accessory lifts for press/pull in each microcycle, which I think I'll end up doing. Shoulders will be restricted to BB OH Press except on the high-load weeks. They'll probably be eliminated entirely on deload weeks.

So what does this have to do with anything you may ask? Well, right now it means that I can have a heavy/maximal and a light/hypertrophy day for the main lifts, and focus on hypertrophy for each part 2x a week. By cycling the volumes week to week, I can avoid overtraining; by shifting the emphasis between maximal strength and hypertrophy from block to block, I can keep things improving steadily.

At least, in theory. *crosses fingers*

Adam
09-16-2002, 04:40 PM
Sounds like you have a good plan there matt.
Question on the overhead squats. Could you do them when you first tried them or is flexability a biggy with those? I treid them a while back (8months or so) and i couldn't get down without tipping.

PowerManDL
09-16-2002, 05:13 PM
Overheads were tricky at first, and even now I can't do them with much more than 115 lbs or so.

Its been a matter not so much of improving my leg/hip flexibilty as much as my shoulder flexibility. My rear delts have blown up big-time since I started doing them as well. So yeah, this is one of those where starting light and adding weight will be your best bet.

MonStar
09-17-2002, 05:24 AM
The bold exercises are the "main" lifts-- the ones that will be the focal point of strength increase. Much like Westside, they'll rotate every so often between similar movements. The volume on those stays pretty consistent, though the higher-rep sets will vanish during later blocks.

The italic exercises are the accessory lifts, the ones that are geared for hypertrophy. These can rotate as often as I want, or stay the same. Knowing me I'll be pretty consistent with them, but whatever. At any rate, they'll be kept much as they are-- a heavy 5-7 rep set, followed by 1-2 additional sets in the 8-15 rep range. Again, that will vary as the volume is cycled, as will the total number of accessory exercises.

Excellent idea Matt!

I might steal your idea for my journal. Because most of my exercises are the ones that I am going heavy/light on but a few like machine crunches, DB shrugs, and laterals are just assistance exercises. Not really changing the weight on them.

Anyways, good luck with the program man - looks good. :D:D

PowerManDL
09-17-2002, 10:34 AM
Just a note: my lats are sore. Honest-to-God sore. My lats *never* get sore. So's my chest, and the shoulders/tris/bis even got a bit of it.

Its that good soreness, too.

Saturday Fever
09-17-2002, 11:35 AM
Interesting idea on the routine. I can see the day just finished was a chest/back day, what's your split look like?

PowerManDL
09-17-2002, 02:49 PM
Basic upper body/lower body twice a week.

Adam
09-17-2002, 03:41 PM
I think its probly my shoulder flexability holding me back then since my arms dont go behind my head very well. Thanks for the tip.

PowerManDL
09-19-2002, 07:33 PM
Stuff I did tonight:

DL: 135x8, 225x5, 315x3, 365x1, 405xFail (2)
-For my namesake lift, I'm not too happy. However, considering I haven't done a dead in two months or longer, and the first 405 attempt was above my knees when it stalled, I'm not too pissed off. I was actually surprised to get what I got with it; and the increase in my hip/ham strength from squatting will carryover.

Speed has improved however. When I pulled the first rep with 225, I nearly fell over b/c the bar came up so fast. I figure that's a Good Thing (TM).

Power Cleans: 135x3, 155x3, 185x1, 195x1, 135x6

Shrugs: 315x5, 405x5, 365x7

Squats: 275x6, 225x10
-Did these last in order to give time for recovery after the heavy deads. Seems like squatting gets easier every week.

Weighed in at 164. Decent session. I really should keep the heavy deadlifts away from the heavy squats in the average and light volume weeks (unless its speed work which doesn't even fall in this block), but I couldn't resist.

PowerManDL
09-20-2002, 08:55 PM
Curl-jockey night:

BP: 135x6, 185x3, 205x2, 210x6, 190x10

Pullups: x6, +45x4, +70x7 (5 + 2 toe assist), +55x8

CG BP: 135x5, 185x5, 165x8 Skulls: 95x10

CG Pulldown: 180x6, 200x5, 180x7 Db Hammer Curl: 45x10, 35x10

Weighed 165.5

Pay attention folks, cause this is about as close to an "arm" workout as you'll ever see me do.

And I do so love Friday nights at the gym. You know who really cares when you see them on a Friday night. The place was so quiet, tame.....a tranquil storm calm at the surface yet bulging and ready to explode with a turbulent energy.

Ack, enough of that. I'll start sounding like Budiak if I keep that up.

Budiak
09-21-2002, 01:40 AM
I actually like your workout plan. Maybe when I start my cycle after getting my lazyweight(tm) off, I'll give it a shot in my next bulk.

What is your diet like? Rice, chicken, the blood of young runaways?

MonStar
09-21-2002, 06:31 AM
CG BP: 135x5, 185x5, 165x8 Skulls: 95x10

Nice triceps strength Matt. What is your form like on your CG bench and skulls out of curiosity? Are your elbows in tight on your CG bench? Etc. And on skulls where are you lowering the bar?

PowerManDL
09-21-2002, 05:20 PM
Originally posted by Budiak
What is your diet like? Rice, chicken, the blood of young runaways?

At this point its more like donuts and Whoppers, with the occasional rice/chicken meal tossed in.

I really should clean it up a bit.


Originally posted by MonStar
Nice triceps strength Matt. What is your form like on your CG bench and skulls out of curiosity? Are your elbows in tight on your CG bench? Etc. And on skulls where are you lowering the bar?

Close-grips, I keep my elbows very tight in. Skulls, I do a more elbows-out style, and normally lower the bar to my forehead or thereabouts. I do them in the bench press rack with the 7' bar, so its just easier that way.

PowerManDL
09-22-2002, 05:51 PM
Snatching: OH SQ: 45x6 Power Sn: 95x3 Sn Pull: 135x3 Power Sn: 115x5 (2)

SQ: 135x6 ATF, 225x3, 275x2, 325x3, 275x8 Front Squat: 185x6

Leg Press: 5Px5, 7Px7 (2), 5Px8

Leg Extensions: 220x10, 200x10

Weighed 164.5. F*ck this was hard. My quads are still on fire right now. This was fun, but I'm really glad the high-loading week only comes once a month.

On a brighter note, I might have found a way to do front squats if I can only avoid demolishing my wrists. Oh and I've found out the source of my knee troubles on the leg press-- 1000 lbs here I come.

Mystic Eric
09-22-2002, 06:55 PM
Hey Powerman, whatsup bro?

Your leg strength is totally awesome and inspiring. I wanna be just like you!
Forget "wannabebig", it should be WBP - "wannabePowerman"

:cool::cool:

PowerManDL
09-23-2002, 02:26 PM
"Flex" magazine curl-jockey day:

Pullups: x6, +45x5, +90x2, +125x2, +115x2
-Cheated like a mofo on the +125 set.

BP: 135x5, 185x3, 205x2, 225x1, 245x1

OH Press: 95x3, 115x3, 135x1, 145x1

Db Row: 170x4R, 1L :( 135x8, 120x10 Pulldown: 230x5, 200x8 HS Row: 135x8, x10

Dips: +125x4, +90x7, +45x12 Decline: 185x5 Db BP: 90x7

Oh ****. Can we say "overtraining" boys and girls? I'm really really really glad the high-volume week is only once a month, and even more glad that the hypertrophy version is only two months out of the four-month cycle. I feel like I'm going to need a few shots of EQ just to recover from this joker.

On the bright side, the next two weeks are more sane volume and incredibly low volume, respectively. So with luck, I just might have created one hell of a training stimulus to recover from.

Take that, body! *punches self in stomach*

MonStar
09-23-2002, 06:21 PM
Originally posted by PowerManDL
Pullups: +125x2
-Cheated like a mofo on the +125 set.

Db Row: 170x4R, 1L :( 135x8, 120x10

Matt, I was wondering man first of all how did you cheat like crazy on chins? Do you use your feet and push off of a block / chair? Or did you just not complete full reps?

Also man what is your form like on DB rows? Because thats an awful lot of weight. :eek::eek:

Mystic Eric
09-23-2002, 06:47 PM
Originally posted by PowerManDL
"Flex" magazine curl-jockey day:

Pullups: x6, +45x5, +90x2, +125x2, +115x2
-Cheated like a mofo on the +125 set.

BP: 135x5, 185x3, 205x2, 225x1, 245x1

OH Press: 95x3, 115x3, 135x1, 145x1

Db Row: 170x4R, 1L :( 135x8, 120x10 Pulldown: 230x5, 200x8 HS Row: 135x8, x10

Dips: +125x4, +90x7, +45x12 Decline: 185x5 Db BP: 90x7

Oh ****. Can we say "overtraining" boys and girls? I'm really really really glad the high-volume week is only once a month, and even more glad that the hypertrophy version is only two months out of the four-month cycle. I feel like I'm going to need a few shots of EQ just to recover from this joker.

On the bright side, the next two weeks are more sane volume and incredibly low volume, respectively. So with luck, I just might have created one hell of a training stimulus to recover from.

Take that, body! *punches self in stomach*


Great job Powerman.

*Flies away*

PowerManDL
09-23-2002, 07:55 PM
Originally posted by MonStar
Matt, I was wondering man first of all how did you cheat like crazy on chins? Do you use your feet and push off of a block / chair? Or did you just not complete full reps?

I do them in one of those dip/pullup racks, so there's a stand on each side for my feet. When I did the reps, I used my feet to add some force to it. That's what I meant. I completed the reps as normal, and even used a slow eccentric on the way down. That's all.

Also man what is your form like on DB rows? Because thats an awful lot of weight. :eek::eek:

Pretty shitty, since I actually looked at it in the mirror today. I'm only doing them that heavy for the same reason I'm doing everything too heavy-- for the overload it provides.

MonStar
09-23-2002, 09:36 PM
Pretty shitty, since I actually looked at it in the mirror today. I'm only doing them that heavy for the same reason I'm doing everything too heavy-- for the overload it provides.

Okay Matt thats sort of what I figured. Not shitty but I figured something a little bit off from flawless form. I am pretty much the same way with some exercises. Not anymore with squats, but with a few others. The weight that I am moving matters more to me than my form. BB curls I use a little too much body English, but it always crushes my biceps.

Alex.V
09-23-2002, 10:19 PM
I love that workout.

lol

PowerManDL
09-24-2002, 10:04 AM
Me = crazy fly stupid

I'm gonna be sooooo HOOOGE!

PowerManDL
09-26-2002, 10:24 AM
Ok, oddest things happening here-- My sex drive has gone through the ceiling since those two psychotic workouts on Sunday and Monday. Its literally like I'm 15 again; now I know that this doesn't *necessarily* indicate any positive hormonal effects, but I'm also feeling more energetic, more motivated along with it.

I'm supposed to do my lower body again today, and not only am I excited about it, but the DOMS in my legs/lower back has completely vanished. After what I did Sunday, I'm honestly surprised at this. Who knows....maybe this cyclic volume thingy just might be effective after all. ;)

Saturday Fever
09-26-2002, 11:08 AM
If it doesn't work out you can just flip out and go nuts for absolutely no reason at all even it means people might think you are totally insane or sweet.

PowerManDL
09-26-2002, 03:20 PM
Well that's a given.

PowerManDL
09-26-2002, 07:46 PM
DL: 135x8, 225x5, 315x3, 385x3, 365x3, 315x11

Shrugs: 315x6, 405x3, 365x8, 225x15

Reverse Hypers: 90x6, 160x6, 90x12

PowerManDL
09-29-2002, 09:39 AM
I should know better than to do this, but what the hell. Here's a very poor shot of me from the back; the webcam makes my back looks absolutely horrid.

MonStar
09-29-2002, 10:03 AM
Back looking solid Matt. Crazy that those lats can chin with +125 though, damn. :eek::eek:

Keep up the hard work man. What about a front shot or some arm shots or something like that?

PowerManDL
09-29-2002, 04:25 PM
Overhead Squats: bar x6, 85x3, 95x3

Power Snatch: 95x3, 115x3, 125x3 Snatch Pull: 135x3, 155x3
-The pull with 135 was phenomenally fast-- I could have locked it out on any of the three

Squats: 135x6, 225x3, 275x1 (ATF), 315x1, 335x3, 295x6, 275x8
-Wooo boy.....these felt *great* all across the board. That hip/ham strength is going up like crazy.

Leg Press: 5Px5, 7Px7, 6Px10, 5Px12

And here's the kicker: weighed 163.

Mystic Eric
09-29-2002, 04:31 PM
Oh my god Powerman! What you are doing is sooooo inspirational. Everytime I read your journal I get so excited I either wanna pee my pants or change my program!! Oh my god!155 x 3 Snatch pull! Oh my god! And 335 x 3 for squats! Oh my god bro that is truly inspriational! :eek::eek: I can't believe you're only 163! :eek::eek:

Good job bro :cool::cool:


(Monstar, is that a more useful post in a journal? :cool::cool: )

MonStar
09-29-2002, 10:36 PM
Originally posted by Mystic Eric
Oh my god Powerman! What you are doing is sooooo inspirational. Everytime I read your journal I get so excited I either wanna pee my pants or change my program!! Oh my god!155 x 3 Snatch pull! Oh my god! And 335 x 3 for squats! Oh my god bro that is truly inspriational! :eek::eek: I can't believe you're only 163! :eek::eek:

Good job bro :cool::cool:


(Monstar, is that a more useful post in a journal? :cool::cool: )

I really dont have the time or ignorance to stoop to your level ME, but support is something entirely different than "Hey Belial, is this chick hotter than your girlfriend?" Who gives a f*ck? :rolleyes::rolleyes:

Mystic Eric
09-29-2002, 10:41 PM
*Supports Poweman*

*Changes program*

:cool::cool:

PowerManDL
09-29-2002, 10:43 PM
Hey, take it outside ladies!

Sayiajin Prince
09-29-2002, 11:39 PM
righteousness

ericg
09-30-2002, 07:09 AM
Nice squating man! back looks good to, even though the pic sucks.

Tryska
09-30-2002, 08:14 AM
that's a suck-ass pic matt. however, from what i can tell, your lats look pretty solid. *lol*

how abotu getting someone to take pics with nice lighting and stuff for ya?

swing throuh atl and i'll take them.

PowerManDL
09-30-2002, 03:25 PM
Comp:

BP: 135x6, 185x3, 205x2, 235x1, 230x1 (2), 205x7

Pullups: x6, +45x5, +70x2, +100x2, +95x3

OH Press: 95x3, 115x3, 135x3, 125x5, 115x7

General:

Dips: +90x3, +135x3, +100x7 CGBP: 135x5, 195x5

BB Row: 135x8, 205x6 Db Hammer Curl: 55x6, 60x5, 40x12

Db Flyes: 25x8 (2)
-Done reeeeeeeal slow with several pauses and a deep ROM, since that right pec tendon is starting to get bitchy again.

Db Front Raises: 35x6, 45x6

Weighed 164. Goodness. I almost feel like I'm getting strong or something.

Notes for next week: Do Db BP for the Comp press movement; Pulldowns for the Comp pull; cut the OH Presses in favor of side presses; see what's up with the BB Row, since I haven't done those in months and that beats my old PR with them; same for hammer curls.

That's all.

Budiak
10-01-2002, 05:10 AM
Hey, I notice that not a lot of people do olympic lifts like snatches, etc. Do you think I would really benefit from adding power snatches to my routine? I think a full-body movement like that would really help me out.

chris mason
10-01-2002, 07:07 AM
Originally posted by PowerManDL
Comp:

BP: 135x6, 185x3, 205x2, 235x1, 230x1 (2), 205x7

Pullups: x6, +45x5, +70x2, +100x2, +95x3

OH Press: 95x3, 115x3, 135x3, 125x5, 115x7

General:

Dips: +90x3, +135x3, +100x7 CGBP: 135x5, 195x5

BB Row: 135x8, 205x6 Db Hammer Curl: 55x6, 60x5, 40x12

Db Flyes: 25x8 (2)
-Done reeeeeeeal slow with several pauses and a deep ROM, since that right pec tendon is starting to get bitchy again.

Db Front Raises: 35x6, 45x6

Weighed 164. Goodness. I almost feel like I'm getting strong or something.

Notes for next week: Do Db BP for the Comp press movement; Pulldowns for the Comp pull; cut the OH Presses in favor of side presses; see what's up with the BB Row, since I haven't done those in months and that beats my old PR with them; same for hammer curls.

That's all.



Powerman, why is it that you are only barbell rowing 30 lbs more than you single arm dumbbell row? What is the difference in form on the 2 exercises? For me, I can barbell row more than I can dumbbell row.

PowerManDL
10-01-2002, 07:58 AM
Budiak: Sure, I think they'd help a lot-- problem is, they take forever to learn without a coach...so unless you've got time to invest learning them, they can be a bit cumbersome.

Chris: When I do the dumbell rows, I can get a bit closer to "max" capability because quite frankly, barbell rows really tweak my lower back; squatting/deadlifting twice a week like I am now, those jokers can catch up quickly. That, and I didn't want to push anything considering I haven't done bb rows in months.

All said, the 205x6 set was *easy,* at least wrt my lats. If I'm feeling up to it next week, I'll try 225 just for sh*ts and giggles. And yeah, my dumbell strength should easily translate to a damn near 300 lb row-- I'll just have to see how they're going to affect my lower back before I can add them to my "heavy" lifts again.

Budiak
10-03-2002, 05:40 AM
Is that right? Maybe I should find a coach then, because I think I'd really get off on those lifts.

PowerManDL
10-03-2002, 07:20 PM
Clean: 135x5, 165x3, 185x3 -- 155x3 Clean Pull: 205x3
-Was gonna do a set with 225, but the speed with 205 was horrible so I didn't bother.

DL: 225x5, 315x3, 395x3, 315x13
-For some reason, 395 didn't budge the first time I tried it....so I caught my breath, used my Sissy Straps (TM), and the bastard came right up. I think my grip's started lagging. At least they all touch the floor though.

Shrugs: 315x4, 405x5 (power), 375x8

Weighed 165.

I'm happy here. Next week is deload so no heavy deads (heavy anything really, 'cept maybe a set of squats), but I feel confident I've got a triple with 405 in two weeks when I do these again. I may have to use straps till I can get my grip up, but that's ok.....I'm not concerned about a contest-legal pull right now anyway.

Chris Rodgers
10-03-2002, 08:05 PM
Nice liftin foo!


PS- your grip is gay.......seriously. Do something about that. tuttut

PowerManDL
10-03-2002, 08:13 PM
Heh.....I managed a 12 second static hold with 405 while I was doing shrugs, so I don't know what the hangup is.....it may just be in my head, or it could be the fact of holding that weight while its moving......who knows.

xraygirl
10-03-2002, 08:42 PM
:spam:

ericg
10-04-2002, 06:36 AM
Nice DL man!!

MonStar
10-04-2002, 08:47 AM
Awesome pull Matt. :thumbup::thumbup:

Alex.V
10-04-2002, 12:04 PM
Cool beans. How did you like that high rep set?

PowerManDL
10-04-2002, 07:58 PM
B: Oh my god....I thought I was going to puke after that set....of course, that's up two reps from last week, so who's complaining? :)

PowerManDL
10-04-2002, 08:02 PM
Db BP: 55x7, 70x6, 90x6, 100x6, 80x10
-Was gonna go to the 110's but some assclown broke one of them.

CG Pulldown: 190x6, 210x6, 180x8

Tate Press: 40x10 (2), x8
-First time doing these. And they are now permanent additions.

BB Curl: 70x8, 80x8, 70x8

Weighed 166 (its creeping back up there :)). Nice session, all said.

PowerManDL
10-06-2002, 11:11 AM
This is supposed to be a deloading week here, which means dropped volume and only two total days.....but dammit, I'm still full of energy and want to go lift. I might just go and do some Active Recovery work, since we know how useless that is.

bwahahahahahahahaha.

Franco
10-06-2002, 11:19 AM
Lol.

Hey Matt, you'll nearly weigh as much as me soon;)

PowerManDL
10-07-2002, 07:53 PM
I went and bought 500g of creatine today, so I'm back to using 5g a day on training days.

PowerManDL
10-08-2002, 07:27 PM
What I did tonight:

Snatch: 95x1+3 OH SQ (2), 115x3, 135x1
-Didn't quite lockout the 135 rep.

SQ: 135x6, 225x3, 275x1 (ATF), 315x1, 345x3, 285x8
-Horrible depth. Terrible depth. Monstar depth. Ok, not that bad....but still an inch or two from even being considered contest legal. But its ok; as long as I'm building strength I can work on breaking parallel later.

Weighed 166ish.

Pup
10-08-2002, 07:40 PM
Monstar depth...tuttut

xraygirl
10-08-2002, 08:08 PM
What's a Tate Press? :confused:

PowerManDL
10-08-2002, 08:11 PM
Basically an elbows-out dumbell extension....you can find a pic of it over at www.elitefts.com. I do them slightly modified, so it really looks like a dumbell version of a JM Press (you'll find that one there too, so don't ask ;))

Don't you have to lift to ask questions like that?

xraygirl
10-08-2002, 08:14 PM
Thanks for answering the question. And I do lift. I just don't post them all here.

PowerManDL
10-08-2002, 08:16 PM
Real lifters post all their lifts in their journal. At least those of us that aren't Communists.

xraygirl
10-08-2002, 08:19 PM
uh...right...:rolleyes:

MonStar
10-08-2002, 09:58 PM
-Horrible depth. Terrible depth. Monstar depth. Ok, not that bad....but still an inch or two from even being considered contest legal.

Just for the record Matt I am squatting deep as sh*t now. Definitely to parallel if not an inch lower. Trust me, its very uncomfortable in the bottom of each rep on my hips.

Chris Rodgers
10-09-2002, 03:20 PM
LMAO!! That is deep!!!

the doc
10-09-2002, 04:56 PM
lol!

MonStar
10-09-2002, 09:57 PM
LOL!---thats deep as f*ck for me man! I was used to my friggin' half-squats or whatever you guys like to call them. At least now I know that I am going down to contest depth. ;);)

WillKuenzel
10-10-2002, 12:55 AM
Your my hero! I out weigh you by 30 pounds and I'm just barely moving the weights you are. I may have to start following your routine.

PowerMan = HomYield's idol.

Budiak
10-10-2002, 02:13 AM
I weigh six pounds less than he does and I dont move those weights!
Wait...

*shoots self


****. Well since I'm a horrible shot I should talk more. I would normally compliment you, but since you called me a communist because I dont list my lifts in my journal every time I move a couple pounds, I decided not to stroke your fat boy. I'm here to say that while I do lift, and I do progress, I dont think that listing my lifts in my journal every time I lift will somehow make me stronger, a better person, or smell like fresh cut flowers.

Hey man, I just got to 300lbs on deadlift the other day. I'm not a genetic ******* GOD like powerman here, but dammit I am doing alright for myself. I'm sorry to piss in your pool here.


*finishes the job

Mystic Eric
10-10-2002, 02:19 AM
*Steps on Budiak's dead face*

MonStar
10-10-2002, 06:43 AM
I'm not a genetic ******* GOD like powerman here, but dammit I am doing alright for myself.

I honestly dont think that PowerMan is a genetic God at all. I mean I am not trying to cause any problems but considering his weight and what not, his strength is awesome. And very rarely is strength a genetic thing. Almost everyone has to work for it. You dont just wake up with +125 lbs. around your waist doing chins.

PowerManDL
10-10-2002, 09:52 AM
Budiak: I was just giving xraygirl hell.........no reason to flip out :)

Genetic god? Hardly........if I were a genetic god I'd be doing a lot more than I can now. I'd almost certainly weigh more. You have to realize that what I'm lifting is a product of over four years, a lot of trial and error........when you take that into account along with the fact that I'm only ~165-170 lbs, its not all that spectacular.

Saturday Fever
10-10-2002, 11:20 AM
Budiak, me and my gang of dancing warriors have your back. Don't let this ninja intimidate you.

PowerManDL
10-10-2002, 04:00 PM
BP: 135x5, 205x3, 225x1, 245x1

Pullups: x6, +45x3, +90x2, +135xAlmost+4 hanging shrugs

Dips: +90x3, +135x4.5, +90x10

Wide-grip Pulldown: 200x5, 240x5, 210x8

Tate Press: 45x10 (3)

Hammer Curl: 55x5, 65x5, 50x8

Funny thing about my weight....I walked in the door, weighed myself, and was just a hair over 165....checked again after the workout, and I was almost halfway between 167 and 168.

I know I didn't drink that much water, so my explanation is that its all the 'roids in my GNC creatine that are making me hyoog any time I get near iron.

Otherwise, decent workout-- the bench is about to start getting slammed (felt stronger off the bottom definitely), pullups feel great, and the creatine is definitely impacting my recovery time between sets. Or its one hell of a placebo effect. Either way.

MonStar
10-10-2002, 06:18 PM
Originally posted by PowerManDL
BP: 135x5, 205x3, 225x1, 245x1

Pullups: x6, +45x3, +90x2, +135xAlmost+4 hanging shrugs

Dips: +90x3, +135x4.5, +90x10

Workout looks damn good Matt. Bench press strength is looking good, along with the pullups. I wonder how common it is for guys to have very close pullup and dip strength numbers? Because with me for some reason my dip strength blows by chin strength out of the water---yet I dont feel like my chest is a better musclegroup visually than my back. My bench isnt all that either. Strange.

Good luck with getting the +135 for a single. Thats going to be impressive as hell man youll be chinning with what, close to youre f*cking bodyweight. Thats insane man.

WillKuenzel
10-10-2002, 08:10 PM
Do you know what weight you're going to do before you go into the gym or do you just do what you feel is going to work when you get there?

You talked about the program you started that you designed, could you give a more detailed explanation? I'm interested in knowing more about the cycles you're going through. Is it more focused for size or strength?

PowerManDL
10-10-2002, 08:30 PM
Normally on days I do bodyweight movements, I weigh myself before hand.....though even then I don't record the actual weight moved, just how much is added.

As for the program.....I've tried to give a few people a more detailed explanation, only to meet with confusion.....so suffice it to say, this routine is a blend of size and strength training. Its currently emphasizing size; each cycle is currently a four-week block that uses a waved approach to the volume. Week one is average, two is high, three is average, and four is low. I'll be starting the second high-volume size block next week, which will then be followed by two lower-volume blocks emphasizing strength.

Budiak
10-10-2002, 11:27 PM
Sorry man. I was up for a long time, I dont remember when I posted that. Its kinda like you calling people when drunk, I post **** when I've been up for 4 days straight and ****. But I wish it were as easy as quitting booze.

I know you're not a genetic god, maybe just compared to me, I'm just a complete genetic runt with skeletal deformities and hair that grows twice as fast on the right side of my head than on the left side, a left arm and a left leg that is almost an inch longer than the opposing limb, but hey man, it takes all kinds. I've just worked my ass off since the age of 13 and I aint got **** to talk about because of what daddy gave me.

Maybe thats why I have in inherent hatred of beautiful people.

Powerman, you're not...beautiful, are you?

PowerManDL
10-11-2002, 06:21 PM
LOL......you've seen my pics. The answer is "no."

PowerManDL
10-14-2002, 11:29 AM
Doing a double-split today-- upper body this afternoon.

Snatch work: 1 Hang Snatch + OH SQ: bar x5, 95x3, 105x5

Squats: ATF Warmups: 135x6, 225x3, 275x1 PL: 315x6 Low Box: 275x4, 225x8
-These low box squats were set about 2" below parallel....man, they really show me how weak I am out of the bottom. They'll be staying awhile.

Romanian DL: 225x8 (3)
-Did these for hams....that Louie article I read right before I left put them in my head. They felt great.

Hack Squats: 2Px8, 2P+25x8, 3Px6
-These things hurt my knees just like the fuckin' leg press unless I use the right leg placing (wide and high on the plate, feet pointing straight ahead).

Weighed 167 lbs, which I attribute largely to creatine-induced water retention (though I was a bit dehydrated).

Budiak
10-14-2002, 05:42 PM
Heh. You said snatch.

WillKuenzel
10-14-2002, 05:47 PM
What does the ATF stand for?

When you do the box squats, do you completely sit down (keeping form) or just touch-and-go?

Are you drinking more water while on the creatine? I found that if just drank normal amounts while on it I would get dehydrated quickly but if I drank more water, it really helped.

Mystic Eric
10-14-2002, 06:17 PM
Originally posted by HomeYield
What does the ATF stand for?

When you do the box squats, do you completely sit down (keeping form) or just touch-and-go?

Are you drinking more water while on the creatine? I found that if just drank normal amounts while on it I would get dehydrated quickly but if I drank more water, it really helped.

ATF = opposite of monstar squats

Saturday Fever
10-14-2002, 06:22 PM
When doing box squats, the general idea of the box is that:

a) you know you're going deep enough
b) it breaks the eccentric/concentric chain and allows you to train more explosively

And ATF = Ass To Floor.

WillKuenzel
10-14-2002, 06:37 PM
Originally posted by Mystic Eric


ATF = opposite of monstar squats Ahhh! Now I understand.

Originally posted by Saturday Fever
When doing box squats, the general idea of the box is that:

a) you know you're going deep enough
b) it breaks the eccentric/concentric chain and allows you to train more explosively
So are you resting on the box for a second? I guess not exactly resting but do you sit all the way down? When we would train box squats for football, the idea was to sit down, rock back and pick our heels off the ground (releasing tension) and then rock forward hard trying to explode or jump off the box. But I've also seen people train them that go down, barely touch the box (it was parallel or below), pause (but keeping tension) and then come up. I was just wondering as to which would be more productive; going to box and sitting down, or going to box and just touching. Either way, there is a pause but I guess it depends on the TUT, doesn't it?

Saturday Fever
10-14-2002, 06:54 PM
Man, you guys are lucky you didn't slip discs rocking around like that. When I do my box squats, I pause just long enough to start standing up again. I don't count and I don't try to "pause" per se. Just stop long enough to reverse the motion.

WillKuenzel
10-14-2002, 06:59 PM
So are boxes used just as a measure of depth? I think maybe I'm making this too difficult. Just use the box to gauge depth and just squat a normal?

Saturday Fever
10-14-2002, 07:02 PM
More or less. There is a pause, but I don't know that it's a measurable pause. But having the box lets you know when you're deep enough so you can focus on the weight.

PowerManDL
10-14-2002, 08:07 PM
Wow! A conversation! And right here in my own journal!

To answer the box squat question: I paused for just the briefest interval, just enough to reach depth, hold, and explode back up.

Anyways, on to the evening session:

BP: 135x6, 205x2, 225x3, 215x5, 210x5, 205x5

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

Side Press (db): 45x6 OH Press: 115x6, 95x8 (2)
-Before anyone asks-- a side press is a one-armed overhead press.

BB Row: 135x6, 205x5, 225x5 EZ Curl: 80x6, 90x8

EZ Skulls: 90x8, 100x6
-Was gonna do another pressing move (declines) but decided not to since I hit the BP kinda hard.

Weighed 169, up two lbs from this morning (only noted due to the bodyweight movement). Once again I can only assume its the roids in my creatine. Speaking of which, I drank a lot more water and felt much much better.....its been a few years since I took this stuff and I keep forgetting that I have to stay liquid for the best mileage.

Mystic Eric
10-14-2002, 08:46 PM
Powerman = teh :cool:

Songsangnim
10-14-2002, 11:52 PM
Would you say box squats (or for that matter, ATF squats) are superior for building size (not strength) as opposed to parallel? Or does it really matter?

On a related note, you have insane strength. I've been training for thirteen years, and you lift more than me in every single lift, except for BP and Squat, and you go lower on the squat than I do, and probably the BP as well which might explain the difference. Pound for pound, you're one of the most impressive lifters (drug-free) that I have ever seen.

PowerManDL
10-15-2002, 09:41 AM
Originally posted by ExtremeAnabolic
Would you say box squats (or for that matter, ATF squats) are superior for building size (not strength) as opposed to parallel? Or does it really matter?

For size, I'm not sure it really matters....ATF squats are normally done with a stance that involves the quads a lot more, while a low box squat will hit the hips and hamstrings terribly. I'd really think its just a matter of what you want.

PowerManDL
10-19-2002, 08:26 PM
Why I've Been a Lazy Bitch
By PowerMan

I have been a lazy bitch because
I squatted too much last Sunday
I felt it had too many flaws
My ass hurt for days

I have been a lazy bitch
My legs, my hands, my chest, my back,
All these things need a switch

Yes I am a lazy bitch,
I lift then stop.
I wish I could scratch
My itch

_-_v_-_
10-19-2002, 09:14 PM
I think that was the funniest thing I've ever seen. Thanks.

Alex.V
10-19-2002, 09:28 PM
Originally posted by PowerManDL
Why I've Been a Lazy Bitch
By PowerMan

I have been a lazy bitch because
I squatted too much last Sunday
I felt it had too many flaws
My ass hurt for days

I have been a lazy bitch
My legs, my hands, my chest, my back,
All these things need a switch

Yes I am a lazy bitch,
I lift then stop.
I wish I could scratch
My itch

BRAVO SAH!

*golf clap*

Pup
10-20-2002, 09:32 AM
Powerman=teh ace!

PowerManDL
10-20-2002, 03:42 PM
Ohh damn am I not pleased.

Snatch: 1 hang snatch + overhead squats: bar x6, 95x3, 105x3, 110x2
-lost it on the second rep

Squats: ATF: 135x6, 225x3 PL: 275x5, 295x5 Box: 225x6

and.....that's it. This was supposed to be a high-volume day.....however, due to the fact that I've been under a bit of emotional stress since Thursday, I wasn't able to focus, haven't been eating right, and I'm sure the fact that I weighed 162 lbs from water and glycogen loss did NOTHING for me either.

sigh....I'm not going to beat myself up over it. I'll just have to start getting food back in me and get my mind back where it needs to be (since the stress is largely gone now).

PowerManDL
10-21-2002, 03:03 PM
Ok, muuuuuuuch better today:

Core:
BP: 135x6, 205x3, 225x3, Illegal Wides: 205x8, 185x10

OH Press: 95x5, 135x1 +2 leg assisted, 115x6, 95x10

Pullups: +45x5, +90x3, +125x1 +4 shrugs, +90x3, +70x5 +8 shrugs, +45x8 +5shrugs

Assist:
Dips: +100x8, +90x7 Tate Press: 50x10, 45x10, 40x10 Db Flye: 25x12

HS Hi Row: 90x6, 135x5, 180x6, 135x8 Db Curl: 50x5, 60x6 (hammer), 35x8 CG Cable Shrugs: 200x8, 230x8

Weight was back up to 165.

Good things today, yessiree....focus was back 100%, diet was spot-on (for me, anyway)

Let's see.....illegal-wide BP's are very nice for hitting the chest especially on higher reps....this new fetish with "shrugging" the lats is very nice for targeting them without involving the elbows to any real degree; finishing up the back workout with the close-grip "shrugging rows" definitely fatigued them.....still loving the Tate press for the tri's, and the hammer curls for the elbow flexors.

That's all......PowerMan is teh tired.

Santiago
10-21-2002, 06:24 PM
What sort of # do you think you would hit in a meet with knee wraps and a light suit? 295 for 5 is nice, especially for your weight, hitting depth, and the fact that you're raw.

PowerManDL
10-21-2002, 06:41 PM
Right now I'd say probably not much higher than 365, if even that.....but I really couldn't tell you unless I tried it.

PowerManDL
10-24-2002, 03:56 PM
Excellent day...damn excellent day. And its about freakin' time.

DL: 135x6, 225x5, 315x3, 405x2, 425xMiss

Cleans: 135x3, 185x2

Rack Pulls: 405x3 (conventional), 455x3 (sumo)

Shrugs: 405x6, 315x12

Weighed 163...haven't been eating enough lately.

At any rate...I'm going to have to give music a second thought in this routine. I had my MP3 player blasting during the heavy DL attempts....I smoked 405 twice, certainly had a triple in me, but didn't try it cause I wanted to see what I'd do with 425. Turns out not a whole lot, but I got it to about mid-shin before it stopped budging. Honestly I didn't spend much time with it, so I'm not quite sure if it would have gone up had I fought with it.

Grip is still a weak bastard... barely managed 6 seconds on a double-overhand static hold with 315, and I had to use straps on the DL attempts. Not quite sure what happened to it, besides simple neglect. Before you bitch at me, understand that A) I realize it, B) I'm working on it, and C) at least the pull is going up so STFU!

Chris Rodgers
10-24-2002, 06:11 PM
What's with the straps?? j/k :p


Schweet PR!!

PowerManDL
10-27-2002, 03:26 PM
Odd session today.....taking off from squats due to fatigue from Thursday.

Leg Press: 5PxNone

ATF Squats: 135x6, 225x4, 205x6

SLDL: 225x6, 315x5, 365x3

Leg Extension: 135x6, 180x6, 225x6, 270x5, 180x12

Calf Raise: 480x8, 540x8 (2), 580 (stack) x8 -- 440x10 (breakdown style)

Leg Curl (single leg) 90x6, 140x5 (2), 110x10

As you can see, didn't get anything done on the leg press since my knees-- or rather the connective tissues around them-- refuse to cooperate. I get the same problem with hack squats and it irritates me to no end. So I settled for a few sets of ATF squats instead. Not quite them same but at least they didn't bother my knees any.

Leg extension and leg curl are both plate-loaded so I'll be able add those for awhile. I'm going to start focusing on the deadlift for awhile now, so I'll need to keep the legs in shape without the squatting stimulation.

Weight was like 164 or something. Didn't really pay attention.

Franco
10-28-2002, 05:16 AM
Do you actually like leg curls?

PowerManDL
10-28-2002, 12:18 PM
Not really. But they get the job done. :)

WillKuenzel
10-31-2002, 12:48 AM
How wide is your stance when you squat? What about when you box squat? I've been reading over at elitefitness which you'ver referenced before and they advocate wide stance. What do you think about wide stance squats?

PowerManDL
10-31-2002, 10:59 AM
For my powerlifting squats, it kinda varies. When I'm not concerned about reaching depth, as wide as I can get it. When I'm concerned about hitting parallel or below, I bring it in a bit.

PowerManDL
10-31-2002, 04:45 PM
Oh man is PowerMan pissed off!

I went and ate after my stats class, got all psyched up to go deadlift, walk my ass halfway across campus to the school gym......and what do I find????? The ****in' weight room is closed because somebody broke a mirror!!! So this means no deadlifting for me today.

Man I am lighting somebody's ass on fire for this one.

MonStar
10-31-2002, 04:46 PM
Originally posted by PowerManDL
I went and ate after my stats class, got all psyched up to go deadlift, walk my ass halfway across campus to the school gym......and what do I find????? The ****in' weight room is closed because somebody broke a mirror!!! So this means no deadlifting for me today.

I would be going friggin' insane. When I went to the YMCA and it was closed for renovations I was so damn pissed..

PowerManDL
11-03-2002, 03:04 PM
DL: 135x6, 225x5, 315x3, 425xMiss, 415xMiss, 365x7
-425 sailed off the floor, stalled right above the knees. I gave it a good fight but alas it was no good. Same with 415. I even noticed that while repping 365 my lockout was the part failing, not off the floor.

Dimel DL: 225x7, x12, x15 Shrugs: 405x8, 425x6

Leg Extension: 180x6, 225x8 - 180x8 - 135x8 (dropset)

Reverse Hypers: 90x6, 160x8, 180x8, 90x15

Weighed 160 before and 162 after :rolleyes:

Great speed on the Dimel's....shrugs, I went into full leg assist with a hold at the top-- felt really good....reverse hypers are going to become a focal point- the strength the develop is too good to pass up.

At least I'm starting to put the DL back in "PowerManDL"


(yes I know I'm lame)

PowerManDL
11-04-2002, 03:29 PM
BP: 135x6, 205x2, 225x1 +6 lockouts, 205x7, 135x15

Pullups: +45x5, +90x2, +135x6 shrug-ups, +100x5 (rest-pause reps), BW x20

Dips: +100x8 - +45x8 - BW x8 (dropset)

CG Cable Rows: 240x6 - 200x6 - 150x6 (dropset)

Skulls: 110x6 Tate Press: 30x10, 40x10, x9

Hammer Curls: 65's x8, 70's x6 EZ Curl: 80x8, x7

HS OH: 45x6, 90x4, 65x8

Weighed 165. Damn, this was a lot of work. I'm really getting sick of bench pressing. I think I'm going to quit doing it for awhile, maybe do overhead pressing, and use more generalized work for the chest and triceps.

Other than that, solid numbers from everything else. I'll definitely have to start cutting the volume back for the next week or two though.

WillKuenzel
11-04-2002, 09:18 PM
I think I'm going to quit doing it for awhile, maybe do overhead pressing, and use more generalized work for the chest and triceps

I quit doing flat BB bench press long ago. I can do more on incline than I can flat anyway. I've taken up doing incline DB press and I think its helped my chest as well as my shoulders.

Its less effort getting the weight up on incline than it is for either flat or overhead DB pressing. If you don't want to bench that'd be my suggestion, but I really read this journal to learn more than to critique, so what are you thinking about doing?

PowerManDL
11-07-2002, 01:37 PM
I caught a wild hair and decided to do a *lot* today:

BP Lockouts: CG: 135x5, 205x3, 225x3, 245x2, 245x3 (WG), 275x6 (*very* small ROM), 225x3

BB Curls: 80x6, 100x5 (2), 70x12

Db Extensions: 40x8, 45x4, 40x8 RG Pushdowns: 60x10 (2)

Reverse Hypers: 90x10, 140x10 (3)

Leg Extensions: 225x8 - 180x8 - 135x8, 225x8 - 180x8 - 135x4 - 90x6 (drop sets)

Calf Raises: 580(stack)x10 - 440x8 - 320x8, 560x10 - 420x10 - 300x10 (drop sets)

Weighed 164.

Lactate makes me nauseous. Oh, and my triceps turned purple.

Saturday Fever
11-07-2002, 02:11 PM
I'm too lazy to read back through your whole journal to see if it's been asked, so I'll just ask. Tate Press is just an elbows-out skull, no?

PowerManDL
11-07-2002, 03:07 PM
Pretty much, yeah....done with dumbells, and ideally with them touching...but I bend that rule sometimes.

Meat_Head
11-07-2002, 08:25 PM
Why don't ya bulk?

You should! With the kind of strength you have for your size, it seems like you could be a big dude.

Frozenmoses
11-07-2002, 08:29 PM
How often do you see a bulky ninja?

Franjipani
11-07-2002, 08:45 PM
Originally posted by PowerManDL
Oh, and my triceps turned purple.

:eek:

Budiak
11-07-2002, 09:44 PM
Last night after my Deads, rows, and db rows I couldnt move my figners for a bit, and I could hardly move my forearms.

A little while ago, I dont know if it was my diet or what, but after arm/back exercises, my arms would get really red, deep red with an intense pump.


But purple? Pfft, I dunno.

PowerManDL
11-10-2002, 07:25 PM
Rack DL: 135x6, 225x5, 315x3, 405x2, 455xMiss, 425xMiss
-Definitely seeing where the weakness is here. Did these modified conventional, and a bit lower than I normally do. Probably going to work with these and straight pulls off the floor


Shrugs: 315x8, 405x6, 365x8

Reverse Hypers: 90x6, 160x8, 200x10, 180x10
-These.....are good. Very good.

Leg Curls: 110x6, x8
-Just for ****s and giggles.....I figure the hammies could use the work.

Today was "meh." My allergies have been flaring up like crazy, so not only did I feel funny in the head, but I didn't sleep for crap last night either.

MonStar
11-10-2002, 11:24 PM
Hey Matt for your rack deadlifts where are you doing them from, just out of curiosity?

PowerManDL
11-11-2002, 09:53 AM
The bar was right below my knee caps.

PowerManDL
11-11-2002, 02:50 PM
Pullups: +45x5, +90x3, +100x2, +90x3

Incline BP: 135x7, 185x5 (2) BP: 205x2 - 185x3 (heavy-light set)

HS Row: 135x6, 180x6 (2) EZ Curl: 90x3, 110x3 (3)

BB Skulls: 95x5, 115x3 (3)

HS Overhead: 45x5, 90x8, 100x6

PowerManDL
11-14-2002, 06:44 PM
DL: 135x6, 225x5, 315x3, 385x6

Decline BP (Close Grip): 205x5, 225x5 (2)

Hammer Curls: 50x10, 55x6

Would have done more, but I was pressed for time-- the deadlift is a PR for that many reps, the decline, I have NO idea where that strength came from, but the reps were flying up even with the close grip. I'm not arguing on either.