PDA

View Full Version : Uncle Pauly's Groovy Journal



Pages : [1] 2 3

Paul Stagg
12-08-2002, 11:03 AM
I decided to start a new one, since my status has gone from 'recreational lifter' to 'competitive powerlifter'. :)

Meet Report

Paul’s first meet – 12/7/02

Got up on time, took a shower, and hit the scale. 217. Hmm… since I wasn’t sure of the accuracy of my scale, I decided to make sure I stayed OK, and had a MetRX for breakfast, along with a pot of coffee. That was it until I weighed in (at about 11:45), when I would have plenty of time to rehydrate and get some food.

My brother arrived at my house, and off we went.

Got to the meet, got my bearings, and sent my spectators off to get themselves some food.

Weighed in at 98.5 KG (so I could have eaten more).

Ate, relaxed a bit, and started warming up.

Squat:

Warm-ups – 135x8, 185x5, 225x1, 275x1, 335x1 (Oops. The 100’s on the bar looked like 45s.)

Had a really nice masters lifter (also a 220) check my form and give me some pointers and encouragement.

1st attempt 150kg (330 lbs) good. Easy. Too deep.
2nd attempt 180kg (397 lbs) miss. I lost my balance coming up, and took a step backwards. I think it was that I’m used to lifting pounds, and lifting kilograms threw me off a bit. :)
3rd attempt 185kg (408 pounds) miss. Hit depth, and didn’t come up until the spotters decided I had stayed there long enough..

Bench:

Warm-ups – 135x10, 185x3, 185x3, 225x1, 245x1

1st attempt 115kg (253 lbs) good. Easy.
2nd attempt 130kg (286) good. Not too tough.
3rd attempt 135kg (297) miss. Got stuck a couple of inches off my chest.

Deadlift

Warm-ups – 135x5, 185x5, 225x2, 275x1, 315x1

1st attempt 150kg (330 lbs) good. Easy.
2nd attempt 175kg (386 lbs) good. PR. A little tough.
3rd attempt 180kg (397 lbs) good. PR. I don’t think I could have pulled an ounce more.

All in all, I went 6 for 9, 330 – 286 – 397 for a total of 1013, and was 4th in the 220’s (I think – I know I beat 2 220s). My main goals were to not bomb out and total over 1000. I wanted new PRs, and got one.

A HUGE thank you to everyone who has offered support or advice – remembering some of the stuff you all have taught me was a big help. Also to the folks who came out to watch. I didn’t make a big deal about this to my friends and family, but my wife mentioned it to my brother, and he really wanted to come out. So to Jamie, John, Kristina, and Super Reemo – a big thank you for coming out.

What I’ve learned:

Powerlifting is fun, and addictive. I can’t wait for the next meet. Powerlifters are unbelievably supportive.

Relax. I was really nervous before the meet, and didn’t really get the jitters out until my second squat attempt, (when I heard the collective ‘ooohhhh’ from the participants and spectators when I blew my second squat). I was really just calm and enjoying myself for the deads, where I think I did my best.

If I miss a lift, freaking stay there! I lost 60 pounds off my total because I bumped the weight up on that third squat. For that attempt, a PR, I had trouble wrapping my knees, and was downright getting tired. Had I left it at the 396, I think I would have gotten it.

Get a handler… at least someone to wrap my freaking knees. That process is almost as tiring as the squats themselves. I could also use someone to call out depth on the squat and press on the bench... I was being extra cautious there, and I think it cost me a little.

GPP. I was exhausted at the end of the meet. More GPP would help with that.

Eat.

Seems my box heights are OK, as depth wasn’t at all an issue (and I was afraid it might be). I did squat a little deeper than my box is, just to make doubly sure, but the feedback I got was that my squats were plenty deep – deeper than they need to be.

My next meet is probably going to be in April. To get ready for that, I need to keep at Westside – focus on speed, and work on my posterior chain (no more losing my balance squatting). GPP, in the form of interval training at the minimum, has to be a mainstay, and I need to more effectively stretch.

Well, I did it. I’m now really a powerlifter.

goobermor
12-08-2002, 11:18 AM
wow that sounds exciting paul, glad to hear it was a good experience for you!
thou I was surprised you popped on some more weight with your 3rd squat. you could have really bumped up your total if you switched to 397 on that 3rd attempt and hit it. damn the metric system to hell!! I swear its a conspiracy :)

the doc
12-08-2002, 11:30 AM
way to go paul!
great post also, sounds like you learned a lot

Silverback
12-08-2002, 11:41 AM
Great work paul, you sound like you had a good day all-round. The lifts were super and a great credit to you.

I bet you can't wait till april and we will be 100% behind you in your quest to improve. Are you still writing for the powerlifting magazine?

How are things in other aspects of your life? aint been up to speed with your goings on lately.

B-R

DK
12-08-2002, 02:19 PM
GPP, in the form of interval training at the minimum, has to be a mainstay

What do you mean by this? Are you talking about HIIT? I need some good Ideas for my GPP because I don't have a sled or medicine ball.

By the way, Good job on your first meet. And thanks for the post. I've learned a little bit more about how a meet is after reading it.

ElPietro
12-08-2002, 08:29 PM
Congrats on competing Paul. Just going out there and putting it all on the line takes some courage. Way to represent yourself and the board. Not too shabby a total either.

NateDogg
12-08-2002, 08:35 PM
Congratulations Paul! That sounds like it was a blast!

Frozenmoses
12-08-2002, 08:40 PM
Way to go, Paul. Impressive lifts, and grats on your PR.

Chris Rodgers
12-08-2002, 08:54 PM
Great job. Now you are really gonna be addicted. :D

It must have felt good to PR your dead that late in the day.

The Calvinator
12-08-2002, 09:09 PM
had a MetRX for breakfast, along with a pot of coffee.
I like your diet.;) good luck with your new journal.

Maki Riddington
12-09-2002, 01:05 PM
Well done Paul!!

Saturday Fever
12-09-2002, 01:18 PM
I want to total 1000 so bad I can't stand it. Good job Paul, sounds like it was a blast.

Tryska
12-09-2002, 01:19 PM
:clap:

ace entry paul.......loved reading the blow by blow.

Budiak
12-09-2002, 01:24 PM
had a MetRX for breakfast, along with a pot of coffee.


You make teh Budiak proud...snif...

Adam
12-09-2002, 04:05 PM
Great job Paul!! Sounds like you really enjoyed yourself.

Franco
12-09-2002, 04:48 PM
Ace work Paulo

Paul Stagg
12-15-2002, 09:47 AM
Got back in the gym after a bit of a layoff.

12/14 ME Squat/Dead

God mornings
45x10
95x8
135x5
185x3
205x3
225x3
245x3 PR
255x3 PR

That's a 30 pound 3Rep PR. Weights felt light - I felt REALLY strong. Doing 3's insteat of singles to give myself a bit of a break form the 1 rep stuff.

One leg press
90 x 12, 12, 12

Hypers
3x15

Leg ext ss w/ calf raise
100x12, 12 / 300x15, 10

Noticed that in a singlet I need to bring up my 'teardrop' and calves for a complete look. The high reps are for the rips and cuts (I'll take bodybuiding myths for $200, Alex). Really, I just want to do some prehab work to help with knee/ankle stabilization.

Crunch
2x15

Some stretching and out.

Work capacity is way down since not training, but other than that, everything felt good. The GM's ROCKED.

Schedule will be kinda off for the next two weeks - This week is hectic at work and next week I'll be out of town, so we'll fit workouts in as we can.

Delphi
12-15-2002, 02:57 PM
Great job on the competition! Maybe next time you can find one where they lift pounds instead of kilos.

:spam:

Paul Stagg
12-15-2002, 03:34 PM
Either that, or I need to start trainign with kilos so I'm prepared.

Budiak
12-15-2002, 04:05 PM
Ok, I'm confused as to how many journals a person can start...it should be a limit of one, then when you reach a certain number of posts...



Kinda like Logans Run!

Paul Stagg
12-15-2002, 04:25 PM
17.

To answer some of the Q's above:

No, I don't write for Powermag/Monster Muscle any more.. haven't sent anything to them after I shot two rolls of film and spent a weekend writing up a Pling meet and they never ran the article. Also, my relationship was with jake Jones, and he left. I may shoot something off to them inthe furture - I really haven't been writing all that much lately.

Otherwise, things are great.

Yes, I mean HIIT. I don't have a sled or medicine ball (although I might buy a med ball soon). I plan on one good day of sprinting, and at least two others of some sort of additional training.

I really enjoyed the meet experience, and walked into the gym yesterday with a refound confidance, purpose, and a bit of a swagger.

Paul Stagg
12-18-2002, 07:45 AM
12/17 ME Bench.

Rack presses (Hole #3, bottom position, med grip)

Full range:
45x15
95x8
135x5

In the rack:
185x3
225x3
275x1 Felt really hard
295x miss.

Not my best work.

Incline DB press
50x12
80x8 (PR),6,5

Tate press (incline)
20x15
25x10,10,10

DB OH press
30x12
50x8

Wide neutral grip pulldowns
4x15 @ 100

Still running out of steam at the end of the workout... Far worse than I've been before - I think I might still be feeling the effects of bing sick last week. Also, diet has been pretty bad of late. Not such a hot workout.

Tonight - GPP. Mall walk while fighting off shopping crowd and avoiding stepping on children.

Budiak
12-18-2002, 03:19 PM
Paul, now that I'm doing a 2-day split, I have had to employ my secret weapon, the 'po man's gatorade. Halfway through my workout I go to the locker room, tear open my locker, rip through my gym bag, and get my super secret workout formula, codenamed 'Tang'. I put 2-3 tablespoons of it in my 1.5l water bottle and drink it through the rest of my workout, and I do great.

ElPietro
12-18-2002, 03:27 PM
Originally posted by Paul Stagg
Tonight - GPP. Mall walk while fighting off shopping crowd and avoiding stepping on children.

If you walk quick enough, the children barely get crushed when you step on them, and then the mothers lose you too quickly in the crowd to properly retaliate anyway. :)

Paul Stagg
12-18-2002, 03:49 PM
teh Budiak:

I drink a proper sports drink during my workouts. Powerade.

ElP, thanks for the advice.

Budiak
12-18-2002, 04:46 PM
Thats to say that my sugar drink is not as good as your sugar drink?

Paul Stagg
12-19-2002, 08:12 AM
Indeed.

The purchase of my sugar drink results in more sales for Powerade. More sales of Powerade = increase in value of KO stock.

Increase in value of KO stock = good.

Plus, I get them cheap.

IceRgrrl
12-19-2002, 08:25 AM
Cool new journal, Paul! I think it's great that you are competing...looking forward to the next installment/update :)

Paul Stagg
12-19-2002, 08:50 AM
12/18 GPP

5:45-6:15

Work to remain calm in traffic, for 5 mile drive to mall that took 30 minutes. Listen to Libertarian talk show host from 5:45 to 6, then listen to Tool.

6:15-6:25
Parking spot hunting. Got a good one. No dings in the Groove-mobile.

6:25-6:30
Cold ass shufflewalk to mall doors. It's freaking cold.

6:30-6:45
Find store (Hechts).

6:45-6:50
Find what I need in store

6:50-7:00
Wait patiently in mob to be 'next'.

7:00
Make eye contact and smile at girl behind counter, who has just fineshed up with the woman who was in front of me. I'm 'next'.

7:01
Watch girl at counter walk away

7:01-7:10
Wait for girl at counter to come back. Discuss with others waiting to be 'next'.

7:10
See girl at counter, wating on people on other side.

7:10:30
Leave store.

7:13
Enter Lord And Taylor.

7:15
Find counter I need.

7:15-7:20
Look at stuff, by myself with no one around. Relax.

7:21
Pick out present, get attention of girl at counter.

7:21-7:25
Complete transaction.

7:25-7:45
Make several other purchases in store. Spend over $250.

7:46
Mental note to self... take L&T bags thru Hechts and announce the prices are the same at L&T, and you get waited on.

7:47
Call home, leave message that will be later than 8

7:48-8:30
Wander about mall, avoiding small children, old people, and nitwits who don't look where they are going, yet rush for some reason. Look for CD that no one has.

8:30-8:32
shufflewalk back to car.

8:32-8:37
Drive to TARGET, BAYBEE.

8:37-8:45
Get stuff at TARGET, BAYBEE. Spend $9.00 on nicer stuff than was $25 in JC Penny.

8:45 - 9:15
Drive towards home. Listen to Tool. Jammin.

9:15-9:25
Get food at Safeway. Frozen pizza (Digorno, on sale) and roasted chicken.

9:25-9:27
Drive home. More tool

9:27
Fend off Attack Sheltie (tm)

9:30
Pizza in oven. Sit.

I guess that isn't too bad for GPP.

IceRgrrl
12-19-2002, 09:02 AM
LOL! Target rocks! Love the attack Sheltie... :)

Paul, you are in rare form these days, I must say.

Frozenmoses
12-19-2002, 09:08 AM
Tool is good. I like your style, Paul.

:thumbup:

Neil
12-19-2002, 12:50 PM
Originally posted by Frozenmoses
Tool is good. I like your style, Paul.

:thumbup:

:nod:

Saturday Fever
12-19-2002, 12:55 PM
I especially like their cover of 'No Quarter'

Paul Stagg
12-29-2002, 12:03 PM
Back in town after spending X-mas week in South Carolina with my mother in law. Also went to Charleston - neat little city.

Did nothing even related to lifting.

Today getting settled in at home, doing laundry, etc.

Thought about doing some sprinting. That was good enough for today.

ME Squat/Dead tomorrow.

Paul Stagg
12-30-2002, 02:53 PM
Put pics in the members pics section from my meet.

FIRED UP!!!! to get back in the gym.

FIRED UP!!!!!!!!!

I can not stop eating cookies.

Budiak
12-30-2002, 06:02 PM
So where is this meet writeup, man? Huh? I need it.

Delphi
12-30-2002, 08:10 PM
Pauly, I bought Falling Into Infinity by Dream Theater today. We had a hellacious storm roll through Fort Worth today with winds about 40mph and tornado warnings. That's good storm music. I tried to find the CD with The Big Medley on it, but That particular Best Buy didn't have it in stock.

Paul Stagg
12-30-2002, 08:34 PM
Originally posted by Budiak
So where is this meet writeup, man? Huh? I need it.

first entry, page 1.

Delphi - its an awesome album.

Paul Stagg
12-30-2002, 08:57 PM
12/30 ME squat

Low box squat (about 10")

45x5
135x5
185x3
225x3
275x2 PR
315x1 PR
335x1 PR

1 leg press
3x12 @ 90

Hang power clean
95x5
135x3, 3
185x miss

pull thru
3x15 @ 100

Pull down abs
100x50

Delphi
12-30-2002, 09:20 PM
When you do box squats are you doing them as fast as you can (speed squats)? What's the weight difference between your box squats and back squats? Would you try box squatting with your PR on back squats? One more, does it make sense to you to do box squats instead of back squats?

That's funny that you referred to it as an awesome "album." I still catch myself saying that. My dad said something the weekend about an LP and my son didn't know what he was talking about. :Geritol:

Budiak
12-31-2002, 01:55 AM
Oh, I...hm.

Good job on those squats, dude. Were those really 100lb plates? I want a few for my car.

WillKuenzel
12-31-2002, 02:18 AM
Originally posted by Delphi
Pauly, I bought Falling Into Infinity by Dream Theater today. We had a hellacious storm roll through Fort Worth today with winds about 40mph and tornado warnings. That's good storm music. I tried to find the CD with The Big Medley on it, but That particular Best Buy didn't have it in stock.

Look for this one:
http://www.dreamtheater.net/disacos.htm

Change of Seasons was my first exposure to Dream Theater. Simply amazing. John has to be one of the best guitar players ever. Guy is just great.



Nice job on your first powerlifting meet. Those are some nice numbers. What are you hoping to get in the squat at your next meet?

Budiak
12-31-2002, 09:10 AM
Were you really nervous about going to a powerlifting meet, dude?

I'd like to compete, but my bench is really crappy. I pull (I'm very sure) I can do 405 deadlift, 250 bench, and 350 squat.
I dont know how my bench blows so hard, and my dead is 50 pounds more than my squat. Thats what..1005lbs though? I shouldnt even bother. Power told me that unless you dead 500 dont even bother.
Then he hit me.

Paul Stagg
12-31-2002, 04:44 PM
Jiminy, that's a lot of questions.

DT first. I actually suggested Change of Seasons to Delphi, but not as the first one to buy, as half of it is covers (and the first half is ONE 45 minute long song, which can be a bit much for an introduction). It is an awesome CD.


When you do box squats are you doing them as fast as you can (speed squats)?

No. I can't go that fast with that much weight.

What's the weight difference between your box squats and back squats?

to the low box? about 75 pounds (or more, I hope)

Would you try box squatting with your PR on back squats?

No. I'd never come up.

One more, does it make sense to you to do box squats instead of back squats?

Depends on what you are trying to accomplish.

What are you hoping to get in the squat at your next meet?

500. :) Really I'd just like to keep improving. I think I could have been good for around 400 - Had I not slipped, I had the second squat... the next meet is April, I think 430 or so is reasonable if training goes well. I'll be happy to do better than I did this time, though.

Were you really nervous about going to a powerlifting meet, dude?

Yep, but it went away pretty quickly. It was a bunch of fun. there is no set weight you should hit to compete... just do it.

chris mason
12-31-2002, 04:46 PM
Nice job at the meet!

the doc
12-31-2002, 04:56 PM
LMAO @ your shopping adventure paul!

Saturday Fever
12-31-2002, 07:06 PM
At least 500? If you're there for other people, maybe 500 is a good place to start. But if you're there for yourself, then any lift is fine since it gives you a starting point. If there are any local meets Budiak, I'd LOVE to go and try one myself.

Paul Stagg
01-02-2003, 08:39 AM
ME Bench 1/1/03

Yeah, right.

I got up. That was good enough.

In order to keep my days right, I'm just skipping the ME bench workout this week... I was going to do 20 rep DB presses, anyway.

DE squat is Friday.

Budiak
01-02-2003, 10:24 AM
Hmmmm...Sat Fever, I might be interested in that, actually.

Paul Stagg
01-05-2003, 11:41 AM
1/3 DE Squat

Box Squat
45x5
135x5
185x2
10x2 @ 225

Used a wider stance (was out of the power rack), felt REALLY strong, really fast. Got pretty tired the last two sets. I'm buying bands soon, and am not sure if I should stick to the wider stance out of the rack, or bring the stance back in so I can squat in the rack and use the bands. I didn't have much trouble bringing my stance out for my meet.

Speed deads
135x5
185x2
5x1 @ 245

30 seconds rest. felt fast.

SLDL
135x5
3x8 @ 225

Hypers
2x15

Incline situps (hole #2)
2x12

Stretching, and out.

Chris Rodgers
01-05-2003, 03:57 PM
Pauly- most racks aren't wide enough to use for DE box squats. On ME stuff when you bring your stance in, fine. I'd keep the wide stance and try to find another way to rig the bands.


I personaly choke the bands around 2 dumbells per side for squats. I also have Hex-head dumbells which makes this easier.

DK
01-05-2003, 04:32 PM
Hey Paul, I got a question for you if you have time.
I'm going to start integrating Romanian Deadlifts into my routine on Thursday for DE day. I'm not exactly sure how this movement is performed. Is it just like a sldl only you start at the knees and keep the bar close to your legs the whole way up?

What weight range should I start these at? I'd probably be doing 6 reps. My Deadlifts are about 340 or 350 for 6.

Paul Stagg
01-05-2003, 08:29 PM
1/5 DE Bench

Bench press
45x15
95x8
135x3
135x3
8x3 @ 175

3 grips, Speed awesome. Everything felt light

245x2
265x1

These were paused. Excellent speed. The 265 was a little slower.

Close grips
135x12
185x8
225x3, 3, 3

Reverse grip pressdowns
75x20
3x15 @ 100

Chins
8,4,4,4

Front plate raise ss w/ face pull
25/100 2 sets of 15

Paul Stagg
01-05-2003, 08:52 PM
Go to exrx.net to see the difference between a romaninan DL and an SLDL.

Start light and work into them.

Paul Stagg
01-07-2003, 07:52 AM
1/6 ME Squat

Forgot my log, so going from memory

Cambered bar good mornings
45x8
95x8
135x3
185x3
225x3 hard
245x1
255xmiss

Wide stance sumos (feet about an inch from the plates)
135x8
225x7,7,7

Pull thrus
150x12,12,12,12

Pull down abs
3x15 @ 150

Leg ext
2x15 @ 100

Calf raise (Icarian)
100x20,15

10 mins of intervals onthe elliptical trainer
Stretching and out.

Paul Stagg
01-09-2003, 07:37 AM
1/8/03

ME Bench

Incline Close grip
45x8
95x8
135x5
185x3
205x3 (PR)
225x1 (PR)
235xmiss - gets about half way

HUGE PR!!!

Incline DB
60'sx15
80'sx 7(pr), 5, 4

Incline Tate press
20'sx15
25'sx15,15,15

Hammer Row
90x12
180x10,10x7

Lat raise ss w/ front raise
10'sx10,10
15'sx10,10

Cardio -
Recor machine, 30 mins 'fat burn interval', 300 cals.

Quote of the day:

"You do some sort of crazy **** workout, don't you?"

Also, Eddie Murphy was at my gym. Roxanne was on the sound system, and a guy on a treadmill was singing along. I was in tears.

I am going to have one bad ass upper chest. LOOKOUT!

Adam
01-10-2003, 06:23 PM
Thats a long deserved PR on the closegrip inclines paul! I'm still waiting to make a pr on the same lift, mine didn't go up for over a year:eek:

Paul Stagg
01-11-2003, 10:40 AM
But when it went up, it went up big. I freaking love training like this.

1/10 DE Squat/dead

Box squat
45x8
135x5
185x2
225x1
8x2 @ 235. Less than 1 minute between sets. Felt fast. Didn't tire so much, either.

Squat
315x2
335x1

These were easy. Just a belt, used a wide stance.

Having a little discomfort in my hips with the wider stance on box squats, and relearning to sit back.

SLDL
135x8
230x8,8,8

Each week, just bumping this up 5 pounds.

hypers
3x15

incline situp
2x13

Out.

Adam
01-11-2003, 07:21 PM
A good investment is to get some loose breifs or an old loose champion for doing box squats in. It saves your hips from being destroyed.

Alex.V
01-11-2003, 07:22 PM
Originally posted by Adam MacKinnon
A good investment is to get some loose breifs of a old loose champion for doing box squats in. It saves your hips from being destroyed.

That is, if you can convince the old champion you're not weird for wanting his underwear.

Adam
01-11-2003, 07:27 PM
oops:D little typo there
fixed now

Paul Stagg
01-11-2003, 08:43 PM
LOL.

Saturday Fever
01-12-2003, 11:51 AM
Awesome lifting Paul. I'd throw out commentary but I don't think I'd have anything to say that you don't already know. :)

Paul Stagg
01-12-2003, 06:17 PM
1/12 DE Bench

Bench Press
45x15
95x10
135x3, 3

10x3 @ 175

3 grips, speed good. Felt a little harder than last week.

Close grips
135x12
185x8
225x3,3,3

Pressdown
50x20
70x15
90x10,10

Chins
8,5,4,4,4

1 Arm press
20x15
40x15,15

Cardio
20 mins elliptical trainer, cardio setting, 285 cals

Paul Stagg
01-14-2003, 07:02 AM
1/13 ME Squat/Deadlift

Box deadlift (off a 2 inch box)
135x8
185x5
225x3
275x3
315x1
335x1
355x1
365xmiss

A little dissapointing, 365 is my PR. I was pretty tired, and fighting off a bit of a cold. I also did singles at 335 and 355, where last time I did these, I jumped from 315 to 365, got it, and missed 385. (I also didn't have my old log with me, so I wasn't sure where my PR was)

1 leg press
90x10
140x8, 8
Both legs 140x8

Pull thru
4x12 @ 150

Pull down abs
3x15 @ 150

Leg ext
100x16, 12

Calf raise
100 x 20, 16

Paul Stagg
01-14-2003, 02:25 PM
Ordered the Westside Seminar Video Package and the Bag of Bands (2 mini, 2 light, 2 medium, 2 strong) from Elitefts.com

I CAN"T WAIT!!!!!!

Adam
01-14-2003, 03:19 PM
Feels like Christmas again doesn't it:D

Chris Rodgers
01-14-2003, 06:06 PM
ACE!!!

Saturday Fever
01-14-2003, 10:57 PM
The day you get your bands you'll start inventing ways to use the bands. Like hyperextensions with the bands held behind your head, etc.

Paul Stagg
01-15-2003, 04:39 PM
I'm already thinking of stuff.

tonight was supposed to be ME bench, but I'm moving it to tomorrow. Had Jury duty today, and that's not really conducive to eating and drinking enough... so I was just hungry and dehydrated when i got home.

I did WALK home, tho... probably took me 45 minutes or so, carrying my laptop bag, so I guess that counts as GPP. Cold today.

Also, Detour bars, quite simply, rock. Like eating a candy bar.

We'll floor press or something tomorrow.

CAN'T WAIT FOR BANDS!!!

chris mason
01-15-2003, 04:57 PM
It really is nice to hit PRs, no? It certainly is a rush, especially on the compounds.

Paul Stagg
01-15-2003, 05:05 PM
It's one of the main things that makes training like this fun, regardless of the overall effectiveness.

Pretty much every week, I get to (or get to try) to break a 1RM PR on something.

Paul Stagg
01-17-2003, 07:12 AM
Well, skipped ME Bench last night, too. Forgot I had to go to the dentist.

ME Bench tonight.

Saturday Fever
01-17-2003, 10:49 AM
That's what I first loved about Westside. There were so many variations to lifts to track PR's on. 2 Board, 3 Board, Floor Press, Suspended Good AMs, etc.

<-- throwin up his dubs. Westsiiiiide

Paul Stagg
01-17-2003, 11:55 AM
There really is so much to like about it.

The variation is fun, the odd lifts are fun, the conditioning benefits are awesome (I feel more like an athlete since I was, well, athletic)...

Plus it's like being part of a secret club, with a secret handshake and stuff.

Maki Riddington
01-17-2003, 12:12 PM
Originally posted by Paul Stagg

Plus it's like being part of a secret club, with a secret handshake and stuff.

***LOl, this line is almost signature worthy.

Paul Stagg
01-20-2003, 09:04 AM
1/17 ME Bench

Floor press (med grip)
45x15
95x8
135x5
185x3
225x3
245x1
265x1
275x1

I felt really strong on the 225 set and the 265 set, but didn’t know my PR (285 with a competition grip), and didn’t have any confidence to go over 275.

Incline DB press
60x12
80x9 (pr), 5, 4

Incline Tate press
4x10 @ 30

Hammer row
90x15
200x10,10,8

Lateral raise superset w/ face pull
15 – 110
2x15

Cardio –
Procon Elliptical
“Intervals”
25 mins including cool down, 265 cals


Bands and videos came.

Paul Stagg
01-20-2003, 09:06 AM
1/19 DE Squat

Box squat
45x5
Minis (choked 1DB) x 5 (no resistance at bottom)
Minis (choked 2 DB) x 5
135+minis x 5
185+minis x 5
6x2 @ 225+minis

These were hard. Speed was good until the top third of the lift.

Speed deads
135x5
225x2
5x1 @ 245
Fast and Easy

SLDL
45x8
135x8
235x8,8,8

Hypers
3x16

Incline situps
3x15

Tried some stuff with the minis.

Stretching.

Paul Stagg
01-20-2003, 09:13 AM
Watched the Westside seminar videos on Saturday.

A lot of it I already knew, but it was cool to see some stuff explained, and the segment where Dave explains what 'Elite' means is worth the price of the tapes alone.

The excercise portion of the video is awesome. Got some excellent pointers on box squatting, deadlifting, benching, and how to set up bands. There is also a short interview with Louis Simmons... he's a trip. I'm blown away that this guy (who is now 54 or 55) is squatting 900+, and that he took the time to learn so much about strength, and then gave it all back to lifters.

These guys are what the iron game is about. No question. McCallum wrote about being good ambassadors of the Game, and giving back to others coming up, as we all benefit as more people get involved and succeed. These guys exemplify that. If you want a model of someone who is a credit to the Iron Game (not just powerlifting), Dave Tate and Louis Simmons would be the place to start.

Paul Stagg
01-21-2003, 01:28 PM
1/20 DE Bench

Forgot my log, so running from memory:

Bench press
45x15
95x8
45+minis (doubled) x 8
95+minis x 5
135+minisx1

8x3 w/ 135+minis. 3 grips. Slower than usual because of the bands, but speed was OK. Not sure of the resistance of the bands, but the top feels like quite a bit more than normal. Bottom feels about right.

185+minis x 3 SLOW
225+minis x 1

I'm guessing the minis doubled are 30-40 pounds at the bottom, and maybe 75 or so at the top... just a guess, though, I need to find out for sure. Could be they feel like more than they are because it feels different.

Close grips
45+minis x 8
95+minisx8
135+minis x 5
185+minis x3,3
Down set 135x15

Pressdowns 4x10 or so

Chins 9,5,3

1 arm press
20x15
45x15,10

Rear delts
20x15,15

Cardio - 25 mins on elliptial trainer, 265 cals.

the doc
01-22-2003, 05:29 PM
paul your bench strength is very impressive!

Paul Stagg
01-23-2003, 06:53 AM
It's all relative. I've yet to get 300 in the gym.

1/22 ME Squat/Dead

Suspended (bottom position) good mornings
4th hole up, about 37 inches.

45x8
95x8
135x5
185x3
225x1
245x1
275x1
295xmiss

This is the hardest lift I've ever done. The 275 felt like it took about 10 minutes to get. I stuggled to get the 295 off the pins for about 30 seconds. Got dizzy.

partial deads (fast) from the knee.
45x15
135x15
225x12,12

Pull thrus
4x15 @ 150

Side bends (cable)
70x12,12

Prehab:
Leg ext 100x18,15

Calf raise 100x20,18

Pre workout Music: Songs for the Deaf.

Paul Stagg
01-24-2003, 08:27 PM
1/24 ME Bench

Incline press (pinky on rings)
45x10, 10
95x5
135x4
135x3
185x3
225x1
235x1 (PR)
245xmiss

Feels like my front delts are the weak point. Odd.

Incline DB press
60x12
85x 7, 4, 3

Lying DB ext
30x 10, 10, 8

Hammer row
90x15
220 x 10, 5

Front, side, rear shoulder raises
10x 12, 12

Cardio -
20 mins elliptical trainer
Hill program, level 7
288 cals.

Saturday Fever
01-24-2003, 10:10 PM
Awesome work on the suspended Good AMs. Man that's one of the best lifts. I was always afraid of it, but now that I've done it, I love it. And you were moving some serious weight. It's too bad all of you guys are on the east coast, I'd love to workout with you guys and/or compete in a meet together.

Chris Rodgers
01-25-2003, 08:48 AM
I agree with the suspended GM's. I am going to try them with the SSB on Tuesday. Gonna be hard as F*ck!!

Just to add to that: I have a member of my crew who is like built for these. He is maybe like an inch shorter than me, but everytime we do them, he blows everyone away. I check his form and it is a true GM, not a 1/4 squat. I out-squat and out-deadlift him by a good amount. It's freakish. I think for him to work his weakness we have to have the bar set at like 25" off the ground, lol.

When I say blown away, I'm saying like I got 240 and he got like 365-385! :eek:

the doc
01-25-2003, 07:59 PM
how far down are you guys going on GMs?
Parallel t the floor?

Paul Stagg
01-25-2003, 08:21 PM
For a regular GM, my torso is about parallel. For the suspended ones, the bar starts out lower than that.

Chris Rodgers
01-26-2003, 08:36 AM
Yup.

But then occasionally I do arched back GM's which have a much shorter ROM.

Paul Stagg
01-26-2003, 10:21 AM
Taking a couple of extra days off. I'm travellingfor work Mon, tues, and weds, so I was going to skip the usual ME days on Mon and Weds.

My shoudlers are bothering me a bit, so today I'm going to do a little banr rotator work, and I'll take the bands on the road with me and do a little work while away, then get back to it with a DE Squat day on Friday.

Go Raiders.

Santiago
01-26-2003, 02:56 PM
IMO, for people other than the 800lb squatting westsiders, I'd ammend your signature to "Squats work better than goodmornings"

DK
01-27-2003, 11:20 AM
How do you do suspended Good AM's? Is there a type of Good AM's I could do without a rack? Seated Good AM's maybe?

Paul Stagg
01-30-2003, 09:38 AM
Back in town. Lots of meetings and stuff in Atlanta... Some excessive drinking as well.

Resting today.

DE squat on Friday.

Santiago - good mornings are ace. Chaos training, as well as relly strengthening the posterior chain. We do plenty of squatting on the DE day, there isn't really a huge need to focus on it on the ME day, unless that's where a weakness lies.

For me, I try to do as many squats as good mornings on ME days, with Deads done somewhere around half as much.

Paul Stagg
02-03-2003, 08:01 AM
1/31 DE Squat

Box squat
45x8
95x5
light band + bar x 5
135+lt x 2
185 + lt x 2

6 sets of 2 with 225+lt bands

Speed was iffy, and form was off, the bands throw me out of my normal groove. Hard on the posterior chain.

SLDL
45x10
135x8
245x8,8,8

Band GMs ss w/ 1 leg squats
light band x 25, 25
BW 1 leg quats x 15,15

Brutal. This would be a good extra workout on an off day.

Pull down abs
3x15 @ 150

Done.

Paul Stagg
02-03-2003, 08:02 AM
2/2 DE Bench

Bench press
45x8
lateral raises and front raises w/ 5pound plates
45x10
95x10
135x3
135x3
8x3 @ 185

3 grips. Most sets were too slow. Adding 10 pounds really kills my speed.

JM press
4x5 @ 135

Pressdowns
50x20
70x15
2x11 @ 90

Lat pulldown
100x15
150x12,12,8

Front raise
2x15 @ 15

ss w/ Rear delts
2x15 @ 15

(for the rips and cuts)

Rotator cuff work w/ mini band

Cardio: 30 mins on elliptical trainer on 'cardio' setting. 438 cals.

Pre workout tunes: Maiden. Powerslave.

GPP: Washed cars.

ElPietro
02-03-2003, 08:26 AM
Originally posted by Paul Stagg
3 grips.

Is there any commonly accepted grip that is stronger? I guess I understand the closer in the more incorporation of the triceps occurs, but is there some middle ground that is considered optimal? Just wondering, as everytime I'm under the bench I'm unsure where to grip it, especially when I'm lifting near max.

Paul Stagg
02-03-2003, 09:03 AM
Depends on the person, and the goal.

Typically, a big PLer will want to grip the bar as wide as is legal (index finger on rings) in order to shorten the stroke.

My competition grip is ring or middle finger on the rings... seems to work better for me.

The three grips I use for speed work are all narrower than that. I do 2 sets with my index fingers on smooth (close grip), three sets with my index finger one thumbknuckle from smooth (med), and three sets with my pinky on the rings.

I'd play around a bit and see where you are most comfortable benching.

Saturday Fever
02-03-2003, 10:32 AM
I know we've beat this discussion into the ground Pete, but here is my take on grips and benching and what works for who.

The closer your grip, the more exclusively you use your triceps when benching like a PLer. (arched back, shoulders tight, etc) You aren't able to utilize your lats at the bottom and your pecs and shoulders are really close to useless.

With a medium grip you're able to use your lats a bit and your shoulders are able to assist a bit more as well.

Wide grip allows you to really use your lats to get the bar of your chest and employs the shoulders much more. Or so has been my experience.

the doc
02-03-2003, 11:22 AM
i have been experimenting with grips and it certainly does make a large difference as to what the primary movers are

Paul Stagg
02-04-2003, 07:45 AM
2/3/03 ME Squat/Dead

Cambered bar squats
45x8
95x8
135x5, 5
185x3
225x3
275x3
315x1
365x1 (PR)

Last PR was 335. Excellent.

Partial deads (from below the knee)
45x15
135x15
245x12,12,12

Shrugs
45x15
135x15
225x15,15,15

Cable side bends
2x15 @ 70

Calf raise
100x20,20

Pre Workout tunes: Down II

Icy-Hot is nectar of the Gods.

the doc
02-04-2003, 12:38 PM
LOL ben-gay for me paul...

cambered bar squats... is this with the bar that sort of bends around your neck and traps?

btw, i tried yesterday with pinky on the rings. seemed i had more bench strength out here. is this consistant with your observation paul?

Saturday Fever
02-04-2003, 01:07 PM
Don't forget to take into account the reduced ROM from a wider grip. Sometimes it's not that strength increased as much as you have less space to cover.

Paul Stagg
02-04-2003, 01:15 PM
Yep.

I'm happiest a little wider than that, but yes, my bench strength is higher with pinkies on rings.

WSB training isn't all about whare you are stronger... it's about where you are weaker.

Yes, cambered bar is the bent bar. Keeps me more upright, more like a front squat. It's also easier on the shoulders, which is where I'm hurting right now.

Paul Stagg
02-07-2003, 07:11 AM
2/6/03 ME Bench

Reverse band close grips (light band around top of rack- lots of help at the bottom, 135 stayed down, but felt really light)

45x15
95x8
135x8 (add bands)
185x5
225x5
275x3
295x3
315x1
335x1
355xmiss

Bench press (pinkies on rings)
135x 20, 10, 8, 6, 6
30 seconds rest between sets

Rope pressdowns
100x15
3x10 @ 130

Bent Row
135x10
3x8 @ 225

Front raise W/plate ss w/ face pull
25 pounds/100
3x15

Cardio
20 mins treadmill, 200 cals.

Pre workout music: P-Funk

ericg
02-07-2003, 07:41 AM
Whats the idea behind the reverse bands? Is it to help strengthen the lockout?

Nice work.

Paul Stagg
02-07-2003, 07:53 AM
Yep. allows me to use a weight that would nromally staple me to the bench, but that I can lock out.

I got quite a bit of attention for that last evening.

ericg
02-07-2003, 08:00 AM
Nice, I can imagine. I would love to see people lifting these poundages. Nice work once again. Thanks for then info.

Paul Stagg
02-07-2003, 08:24 AM
Thanks. I really *feel* like I'm getting much stronger. I'm tentatively planning on an APA meet April 5, but might shelve it for a USAPL meet if one gets scheduled. Either way, I really want to test some maxes to see what my progress on the Squat, Bench, and dead look like.

Paul Stagg
02-08-2003, 08:34 AM
Speaking of getting stronger...

2/7/03 DE Squat/Dead

Box squat
45x5
95x5
135x2
185x2
225x1
8x2 @ 235

Speed OK.

Speed deads
135x5
185x1
4x1 @ 235
315x1 Speed great
365x1 Slower
405x1 slower, but who cares...

ITS P ****ING R.

Setting a deadlift PR AFTER box squats rocks. That is all. And it came up pretty quick. I was good for more.

Pull thrus
6x12 @ 150

leg raises
3x15

Did GPP earlier in the day - shoveled snow. So I didn't want to do much more LB work.

*Does a Deadlift PR dance*

Saturday Fever
02-08-2003, 10:32 AM
Nice! Hitting a PR is always nice, doing it right after a similar lift is even cooler.

Chris Rodgers
02-09-2003, 03:48 PM
Deadlift PR's= ace!! I used to get those. ;)

Paul Stagg
02-09-2003, 07:02 PM
2/9/03 DE Bench

Bench press
45x15
95x5
3x3 @ 135

8x3 @ 175
3 grips

225x3
245x1
295x miss

Just missed it. Spotter had to touch it @ midpoint to get me thru the sticking point. Lockout was strong. Sticking point seems to have moved up a bit.

JM press
4x5 @ 145

OH ext
45x12
3x8 @ 65

Lat pulldown
100x15
3x12 @ 150

Lat raise
15 x 25, 15, 10

Cardio
Procor elliptical thing.
24 mins 'Interval'
265 cals

Paul Stagg
02-11-2003, 11:02 AM
2/10/03 ME Squat/Deadlift

Good Morning
45x10
95x5
135x5
185x3
225x3
275x1
295x1 (PR)
315x miss

10 pound PR. Tendonitis in shoulder/bicep really bothering me

Partial deads
135x15
275x12,12,12

side bends
40 x 12,12

Pull thrus ss w/ pull down abs
2 sets

Calves
100x20,20,15

Paul Stagg
02-12-2003, 09:51 AM
Stepped on the scale last night for the first time since the meet (Dec 7).

I was 217 then.

It was the biggest nubmer I've ever seen on my scale. 227. I know I'm a tick chubby, but certainly not uncomfortably so.

This morning I was 222 (a more accruate reflection of my weight, and more comparable to the 217 from December)

Might be time to diet a bit. don't want to stray too far form 220.

ElPietro
02-12-2003, 10:29 AM
*tosses Paul a twinky*

Paul Stagg
02-17-2003, 05:38 PM
Sun and Mon, Feb 16, 17

GPP

Shoveled a metric assload of snow.

Paul Stagg
02-20-2003, 10:50 AM
As an analyst, I actually sat down and figured out how much snow I moved.

Almost 10 tons.

Still taking a break.. the snow was well timed. My shoulder/bicep are still beat up (somewhat worse now after the shoveling).

Pants are tight. I'm heavier than I've ever been, which is fine, but starting to creep up the chub scale a bit further than I like, so it's probably time to diet a little.

The usual plan, elimintate beers and Martinis, and stop just munching on stuff. Drop some carbs. Increase GPP a bit. Should do the trick.

Maybe I'll actually take the time to set up up on fitday or something.

I might try to get in the gym for a DE squat workout tomorrow, but it is more likely it will be DE bench on Sunday, or ME squat on Monday.

Paul Stagg
02-25-2003, 07:35 AM
2/24/03 ME Squat/Dead

Cambered bar good mornings
45x8
95x5
135x5
185x3
225x3
275x1 (PR!)

Thats a 30 pound PR.

Split squats
3x8

Hypers
3x15

Lying leg raises
15,10,10,10

Calf raise
100x20,18

20 mins cardio, procor elliptical, 230 cals

Pre workout music: Down

the doc
02-25-2003, 07:52 AM
way to go on the GMs paul. Cambered bar... thats the one with several bends in it to go around the shoulder/trap area right?

curious as to why you do two types of GM movements?

Paul Stagg
02-25-2003, 08:03 AM
It's the one with one big bend in it:


---\___/---


I do more than 2. Regular old good mornings, cambered bar good mornings, suspended/bottom position good mornings, and good morning squats. Add bands to those, and there are oodles of variations.

As an aside - I actually set up a profile on fitday. It's neato.

the doc
02-25-2003, 08:28 AM
cool paul... creative use of the characters

so basicly these are used to support/build squat strength?

Paul Stagg
02-25-2003, 08:51 AM
Posterior chain and chaos training.

The_Chicken_Daddy
02-25-2003, 09:35 AM
It's brilliant seeing all these PRs.

Yep...in a few years you may be as strong as me.

;)

So how are tricks outside of the gym (and away from the snow)?

Paul Stagg
02-25-2003, 10:01 AM
OK. Waiting to find out if I'm going to fall victim to a re-alignment at work.

Wifey is happy and making oodles of money, though, so it isn't like we'll starve, or have to sell the SLK or anything.

:)

The_Chicken_Daddy
02-25-2003, 10:05 AM
If worst comes to worst, you can always roast up some nice Sheltie and potatoes.

Paul Stagg
02-25-2003, 10:45 AM
LOL.

the doc
02-25-2003, 11:47 AM
how's your wife feeling these days?

Paul Stagg
02-25-2003, 11:58 AM
Firm, yet supple.

Oh. That probably isn't what you meant.

She's doing well. It will take some time to get all the way through, but in just 6 weeks things have improved.

the doc
02-25-2003, 12:02 PM
LOL!

glad to hear things are going better

ericg
02-25-2003, 12:26 PM
lol @ pauly!!

Paul Stagg
02-27-2003, 07:53 AM
2/26/03 ME Bench

DB Bench press
65x20,14,12

Incline DB press
40+mini x 8,8,8

Rope pressdown
4x12 @ 100

chest supported row
45x15
4x12 @ 70

Face pull SS W/ rope hammer curl
3x20 @ 100 -- 3x12@ 40

The addition of the band to the inclines was interesting. No problem doing them, but it was a bitch trying to stabilize the 'bells.

Paul Stagg
02-28-2003, 09:17 PM
2/28 DE Squat

Box Squat
45x5
45+lb x 5
135+lb x 3
185+lb x 2
8 sets of 2 with 225+lb

The band makes this brutal. My form with the bands got a little better - I think part of it was the set up.

then:
315x1
365x1

The 315 was fast and easy (felt light after having bands on). The 365 was slow, but easy... and i was exhausted.

Pull thru
3x10 @ 160

Pull down abs
3x12 @ 160

super set with band goodmornings
3x15 w/ LB

That was it

Paul Stagg
03-03-2003, 08:07 AM
3/2/03

DE Bench

Bench press
45x12
95x8
135x3,3,3

8x3 @ 175. 3 grips

Speed was good. Shoulder felt OK 'till about set 5 or so... mostly bicep tendon.

JM press
3x8 @ 155

OH ext
45x12
3x8 @ 65

V grip pulldown
100x12
5x8 @ 150

DB cleans SS w/ hammer curls
10x15
2x15 @ 15

Cardio
22 mins interval, 250 cals

Saturday Fever
03-03-2003, 09:31 AM
The band makes this brutal. My form with the bands got a little better - I think part of it was the set up.

I almost can't squat with bands. It throws me off completely. Strong work though Paul.

Chris Rodgers
03-03-2003, 03:36 PM
Squatting with bands is ace!!


I have read that most guys don't take off the bands for singles on bench or squats. It throws off your form and leads to a greater chance of injury.


It does make the weight feel light as hell when you first take em off though.

Paul Stagg
03-03-2003, 03:42 PM
For Friday's workout, I really wanted to see where my squat is, so I didn't leave the bands on.

Plus, when I do the couple of heavy singles, I move into the rack, so I have to unload/reload the bar, and I didn't want to bother with setting the bands up again.

Paul Stagg
03-04-2003, 08:06 AM
3/3/03

ME Squat/Deadlift

Rack Deadlifts (Hole #1, just below knee)
45x8
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1 (PR)
475xmiss

Split squat
3x10

Hypers ss/w lying leg raise
4x15, 10

Calf raise
2x20 @ 100

That's it. The pulling took forever. My hams/glutes were still tight from Friday. Shoulder is feeling better, didn't bother me pulling.

Paul Stagg
03-06-2003, 07:45 AM
3/5 ME Bench

Incline close grips
45x8
95x5
135x3
185x3
205x3
225x1
235x1 (PR)

Sticking point is moving up. That's a good thing.

Incline DB bench
45's + mini 3x10

Rope pressdown
100 x 15, 15, 13, 11, 6 (60)

Chest supported row
45x15
4x12 @ 90

1 arm press
30x15
3x7 @ 50

Shoulder/bicep feels a lot better. Still a little off, but the close grips didn't bother it, nor did the rows.

All in all, a good session.

I am becoming quite the fat fellow, and after taking a week to clean up my diet, have been on a week long refeed. Starting Monday, I'm really going to get it under control.

Paul Stagg
03-10-2003, 07:42 AM
3/7 DE Squat/Dead

Box Squat
45x5
45+ltx5
95+lt x 3
135+lt x 2
185+lt x 2
8x2 @ 235+ light band

Speed was ok. Really tiring.

Speed deads
135x3
185x1
6x1 @ 245

Speed awesome.

Pullthru
4x10 @ 160

Pull down abs
3x15 @ 160

Shrugs
60's x 10
2x10 @ 100's

That's it

Paul Stagg
03-10-2003, 07:43 AM
3/8/03 Abs

Went to see Bill Cosby. Good ab workout.

He's a funny man.

Paul Stagg
03-10-2003, 07:48 AM
3/9/03 DE Bench

Bench press
45x12
95x10
3x3 @ 135
8x3 @ 175 (3 grips)

225x3 FAST!!
245x1 Fast!
275x1 Fast and easy (w/pause)

JM press
3x5 @ 165

OH ext
45x12
4x8 @ 70

V grip pulldown
100x15
5x8 @ 160

DB cleans ss w/ hammer curls
10x15
3x15 @ 15

<bodybuilding myth>
Then I went in the locker room to do some posing, because that brings out the rips and cuts and striations. It's true, I read it on the internet. Some guy who calls himself a doctor said it. All the big name bodybuilders - that's how they get the striations. Posing.
</bodybuilding myth>

Paul Stagg
03-10-2003, 07:54 AM
Diet starts today.

Doing the GUP Extra Secret Special Ripping and Cutting Diet (it has to have a cool name so people will pay me for advice.)

Today's food:

Metrx with scoop whey
Tbsp flax
1/2 tbsp fiber.

2 cans tuna

1 scoop whey

Detour bar

2 apples

1 Orange

some carrots

Some broccoli

20 oz Powerade

Some sort of chicken with veggies for dinnner.

Probably another hit of whey and some cheese

1/2 tbsp fiber

Lots of Diet Coke


The goals are

250g protein
<150g carbs
100g fat

About 2500 cals.

I already hate it. There were bagels here this morning. I love bagels. With cream cheese.

I'm having some gum instead.

Paul Stagg
03-11-2003, 10:26 AM
3/10/03

ME Squat/Dead

Good Morning Squat
45x8
95x5
135x5
135x3
185x3
225x3
275x1
315x1 (PR)
335x1(PR)

That's a 50 pound PR from November. Not too shabby.

SLDL
45x10
135x8
4x5 @ 225

Hypers
3x15

Leg ext
2x12 @ 150

Calf raise
3x15 @ 100

Cardio
procor Elliptical, 20 mins, manual intervals (15:75) 225 cals

Skipped abs. Gym was way too full of way too many noobs doing way too much abdominal work. Lots of cable crossovers, too.

Although they all went home talking about the dumbass who bends over at the waist before he squats, so what do I know?

Franco
03-11-2003, 12:15 PM
What do you normally do?

Paul Stagg
03-11-2003, 12:23 PM
For what? Abs? Depends. I was going to do lying leg raises, but there wasn't a spare bench.

Part of it was just frustration. Teh gym was WAY too crowded with way to many assclowns. Most of the noobs are ace (It's a pretty hardcore gym), but there are some who I just don't want to be anywhere near.

Isaac Wilkins
03-11-2003, 12:28 PM
Originally posted by Paul Stagg


Although they all went home talking about the dumbass who bends over at the waist before he squats, so what do I know?

LMAO!

:D

Franco
03-11-2003, 12:53 PM
Nope, I meant what do you normally do if the noobs give you odd looks about the oh so fun Westside lifts?

Paul Stagg
03-11-2003, 01:04 PM
Just ignore them, unless they ask a question. I don't usually get a lot of attention unless I'm using bands or making a lot of noise.

Most of the questions/comments come from folks who have been training there a while.

Paul Stagg
03-13-2003, 10:22 AM
3/12/03 ME Bench

Close Grip Bench
45x12
95x8
135x3
135x3
185x3
225x3
245x1
275x1 (PR)
285x miss

Moved the 285 about an inch. 275 is a 10 pound PR from November.

Incline DB press
50's + mini x 10, 10, 8

Rope pressdown
100x 15,15,15,12,3 (60)

Chest supported row
45x12
115x 12, 7, 7

Feeling a little under the weather, like I'm fighting off a cold, so called it quits. I might do some shoulder work tonight.

Or not.

Made it all the way thru the day without screwing up my diet.

Question of the day:

"So, the band, that's, like, for a better pump?"

I think I've had too much fiber over the last few days... so if you'll excuse me...

chris mason
03-15-2003, 07:42 PM
Looks like the training is coming along nicely. Your bench has certainly gone up quite a bit.

Hercule
03-15-2003, 09:04 PM
Crap mang, excellent job. How close is your grip on the CG bench presses?

MonStar
03-16-2003, 12:29 AM
Nice work on the CGs Paul! :thumbup::thumbup:

Paul Stagg
03-17-2003, 07:37 AM
Originally posted by chris mason
Looks like the training is coming along nicely. Your bench has certainly gone up quite a bit.

I'm still having fun, and seems like every week I set a PR. I like that.

I *just* missed benching 295 after doing all my speed work a couple of weeks ago, so I do think my bench is going up, I know the dead has gone up, and based on my poerformance on ME Squat days, my squat is probably up , too.

I'm not doing the meet in April that I thought I was going to do (the date changed and doesn't fit my schedule) - I'm going to wait for a USAPL meet. I do think I'll do a max test in April to see where I am.

Herc - my close grip is index finger on smooth.

Paul Stagg
03-17-2003, 07:41 AM
12/14 DE Squat

Box Squat
45x8
45+LB x 5
95+LB x 5
135+LB x 2
185+LB x 2
6x2 @ 245+LB

Speed was OK 'till set 6, so I stopped there. Next week going back to straight weight.

SLDL
45x8
135x8
185x5
225x5
275x5
295x3

Hypers
bw x 12
3x10 @ bw+25

Wide leg situps
3x12

Pre workout music: Testament - Souls of Black.

Paul Stagg
03-17-2003, 07:47 AM
3/16 DE Bench

Bench press
45x12
95x8
45+mini x 8
95+mini x 3,3,3
6x3 @ 135+mini (3 close, 3 med)
2x3 @ 155+mini

185+mini x 1 Fast
225+mini x 1 Very slow, almost max effort.

Tried to do a JM press and almost killed myself, then tried to close grip 175 and got 1 rep, so decided I was done pressing.

lying barbell ext
45x10
4x10 @ 65

vgrip pulldown
100x15
4x8 @ 170

DB clean SSw/ hammer curl
10x15
2x12 @ 20

Cardio:

30 mins ont eh elliptical trainer, cardio setting.
425 cals.

I am hardcore.

Pre workout music IN THE CONVERTIBLE WITH THE TOP DOWN, BAYBEEEE!!!!:
Down II

I'm sore as poo today - I might take an off day and just do some light quad/hamsting/lowback work tonight. Then again, I might not.

Paul Stagg
03-18-2003, 07:33 AM
3/17/03 ME squat/dead

Low box squat
45x5
135x5
185x3
225x3
275x1
315x1
335xmiss.

Should have listened to the lifting gods. I was gogint o skip my ME lift today and just do accessory work, but changed my mind. The gym was so humid the floor was wet, so my feet were sliding around. To compensate, I used a very narrow stance and tried to push thru my heels instead of spread the floor. 335 was my previous PR from December. I think I'll repeat this lift next week, assuming I can stand up inthe gym.

leg press
180x12
270x12
360x12
450x10, 10

Slipped and fell into the seat, and my feet were sliding up the foot plate. Good times.

Pull thru
3x12 @ 160

Lying leg raise
2x15

calf raise
4x12 @ 120

Overall, not such a hot workout.

Pre workout music: Anti war conservative talk show host (Ron Smith, www.wbal.com)

Diet continues.

Paul Stagg
03-20-2003, 07:58 AM
3/19 ME Bench

Floor press
45x8
95x8
135x8
185x3
225x3
245x3(PR)
275x1
295x1(PR)
305x1(PR)

The 305 is a 20 pound PR from january. It actually felt pretty easy, like I might have been good for more. My sticking point is about midway, which has changed - before the sticking point was at the bottom.

INcline DB press
60x12
90x5,4,3

Rope pressdown
100x20, 15,12,13

Machine Row
100x12
4x10 @ 140

Front raise/side raise/rear raise/oh press (all one big superset)
2x12 @ 15 (12 reps of each)

No cardio.

The_Chicken_Daddy
03-20-2003, 08:11 AM
So what weight you around about right now?

Paul Stagg
03-20-2003, 08:15 AM
I was 218.5 on Saturday morning.

Paul Stagg
03-24-2003, 07:10 AM
3/21/03 DE Squat

Box squat
45x8
95x8
135x8
185x2
225x2

8x2 @ 245

Speed good.

SLDL
45x8
135x8
225x5
275x5
295x5, 3

Snatch grip high pull (hang)
45x8
3x5 @ 95

Hypers
bw x 10
3x10 @ 25

Lying leg raise
3x15

Paul Stagg
03-24-2003, 07:11 AM
3/22/03

Weight: 221.5

I've not been sticking to the diet.

Paul Stagg
03-24-2003, 07:17 AM
3/23/03 DE Bench

Bench press
45x15
95x10
3x3 @ 135

9x3 @ 175
3 grips

Speed ok. Shoudler is bugging me again.

Lying DB ext
20x15
25x10
3x8 @ 30

vgrip pulldown
100x15
4x8 @ 180

DB clean
10x15
3x12 @ 20

EZ bar curls
Bar x 12
+20 x 8
+40 x 8
+60 x 5, drop set to 40x5, then 20x5

Cardio
procor Elliptical thing
27 mins (incl cooldown)
'Interval' setting
314 cals.

Pre workout tunes: Godsmack
Convertible top status: Down
Post workout food: Pit beef and fries (I'm doing really well with my diet)

Paul Stagg
03-25-2003, 07:14 AM
3/24/03 ME Squat/Dead

Low box squat
45x8
135x5
185x3
225x3
275x1
315x1
345x1 (PR)

That's better than last week. I might have been able to eek out a little more, but not much. Popped right off the box, and slowed about halfway up.

Leg press
270x10
360x10
450x10,10

Leg curl
3x12 @ 100

hypers ss w/ situps
3x12

Pre workout music: Slipknot

The_Chicken_Daddy
03-25-2003, 10:35 AM
At least all the calories you're eating that you shouldn't be are contributing to your strength gains.

Paul Stagg
03-25-2003, 05:44 PM
Lets hope so. They certainly are contributing to the expansion of my center of power.

I'm outgrowing my fat pants.

Paul Stagg
03-27-2003, 07:15 AM
Skipped ME Bench last night. Some stuff going on, and I just needed to have a couple of beers.

Probably will do DE squat Friday, though... stress should be over mid-day today.

David
03-27-2003, 07:20 AM
Nice journal you have here Mr. Paul Stagg. I have a quick question, what is ME and DE?

Maxium Effort?:help:

Also very impressive squat and bench press numbers.:)

Paul Stagg
03-27-2003, 07:59 AM
ME = max effort
DE = dynamic effort.

I'm training using the WSB template - check out www.elitefts.com for lots of articles about it.

Paul Stagg
03-31-2003, 07:26 AM
Weight on Sat morning: 221

No training this weekend. Been under a lot of stress, and just needed some rest.

Back at it tonight, ME Squat/dead.

Paul Stagg
04-01-2003, 07:10 AM
3/31 ME squat/dead

Deadlift
135x8
185x5
225x3
275x3
315x3
365x1
425x miss
425x miss

Got some form help from a guy in the gym, and the second pull @ 425 was better, I got it a little higher, but still couldn't get it past my knees. The form issue is that my hips are coming up first.

225x10, 10, 10

Did some sets of 10 to work on form. I think I was getting better.

hypers ss w/ leg raises
4x10

That was it. My head wasn't in it for much else.

Flirting with the idea of trying something else, as I'm pretty discouraged by the pull today. Going to test my benchon Weds, and depending on what I decide, Friday will either be a squat test or a DE squat, and we'll test the squat on my next ME squat day.

Teh guy helping me with my form pointed out (while telling me I shouldn't be squatting on a box to find my depth - I tried to explain but to no avail) that my box squat form is off - i round my upper back when I get on the box. That's also a weakness with my deadlift, so I need to include more upper back pulling, via cleans, shrugs, high pulls, etc.

Also decided I have to track my food to keep my diet on track. Since Sat, it's been pretty good.

WillKuenzel
04-01-2003, 08:07 AM
I thought you wanted some upper body rounding. You didn't want the lower back rounding but that the upper back should a little. That was my take on reading some of David Tate's articles. Maybe I misinterpreted what he was saying though. I thought that you started off sort of rounded up top but when you locked out you pulled your shoulders back to lock everything. Maybe I'm way off there.

Paul Stagg
04-02-2003, 11:17 AM
Upper back shoudn't round when you hit the box - that indicates to me that I have a weakness there. My upper back is also a weakness when pulling.

Finally getting on track with my diet - I have to record everything I eat to really stick to it. It's remarkable how little food 2500 calories really is.

ME bench tonight, plan is to test my bench press.

Paul Stagg
04-03-2003, 07:40 AM
4/2/03 ME Bench

Bench press
45x12
95x10
135x8, 5
185x5
225x3
245x1
265x1
285x1
295x miss. Stapled.
Had a little conversation with myself about how I need to work harder, that I am NOT going to miss this again.
295x1 (PR)

My sticking point is still right off the chest, although the 295 almost stalled a couple of times. Lockout is good. Lats are a weakness, and of course I need to keep working on speed. I also think some form tweaks might benefit me. In general, the bar just felt heavy last night, maybe a better day (not on a diet, for example), would result in a bigger lift.

pressdowns
100 x 25, 15, 10

Icarian Rows
100x12
160x 10,10,10,10

Face pulls
120x 12,12,12

Cuff complex.
5 pounds, 8 reps, 1 set

No cardio, I was running late.

I continue to make good dieting choices. Yesterday was pretty close to perfect.

WillKuenzel
04-03-2003, 07:44 AM
Had a little conversation with myself about how I need to work harder, that I am NOT going to miss this again.
295x1 (PR)I really like that. Good job on getting it that time! I tend to find that I always get it on the 2nd attempt. Something about just getting really upset and knowing it can happen makes the biggest difference. Congrats again.

Chris Rodgers
04-03-2003, 03:22 PM
Would you say you still bench like a bodybuilder Paul(nipple level)? Really work ontucking those elbows in tight sould et you off the chest. I have seen great results with this, but another buddy of mine who has trained with us for 8-9 months or so went from getting crushed by 185 in the beginning to hitting 225x3 and up to 240 for single in a recent wokout. His bench has come up huge and I have converted him to being an elbows in bencher.
This is someone who had been training a few years before he trained with us and you know how much harder gains can be after you've been lifting a while. Just a thought.

Paul Stagg
04-04-2003, 07:57 AM
I'm always still working on form.

I don't still bench like a BBer, though. the bar hits pretty low, although i could probably tuck my elbows in a little more.

A guy watching me the other night (I love my gym, big strong MFers come up and just chat once they know you are serious - as soon as I competed, I started getting more advice on stuff like form), suggested I need to get my lats more into the bottom, and work on speed, and improve my leg drive.

I don't want to lengthen my stroke, but I might be better served with a closer grip. I'll experiment.

the doc
04-04-2003, 08:03 AM
what exactly do you guys mean by tucking in the elbows? Aren't you benching with wide grips?

I guess i am getting confused here :scratch:

The_Chicken_Daddy
04-04-2003, 08:10 AM
How's the "dieting" going, Paul?

Paul Stagg
04-04-2003, 08:12 AM
My grip is middle finger or ring finger on rings (the above 295 was ring finger on rings as my shoulder is still a little tweaked).

Tucking your elbows means you try to bench with your upper arm sliding down along your lat. This will bring the bar to touch your lower chest/upper ab.

Chris Rodgers
04-04-2003, 05:58 PM
You may want to try arching too. I have had huge success with that. It also basically eliminates the possibility of raising your butt off the bench.

Paul Stagg
04-05-2003, 08:58 AM
DE Squat/Dead

Box squat
45x12
95x10
135x5
185x2
8x2 @ 225

Speed felt really good. Worked on not rounding my upper back, keeping my arch, and sitting back.

Speed deads (sumo)
135x3
185x3
5x1 @ 225

Speed good, sumo felt pretty good.

SLDL
135x8
225x8
275x 6,6,5

Shrug (cambered bar)
135x12
225x10
315x 5, 5, 5

Pull thru
3x10 @ 150

Situp (bench)
2x12

Pre workout music: Dream Theater

Treated myself to a glass of a very good Merlot.

Saturday morning weight: 216.5. That's a loss of 4.5 pounds since last week. A bit more than I wanted - we'll keep cals right around 2500 per day. No refeed. :(

According to Fitday, my average cals were 2533, avg protein was 212, and I came out pretty close to isocaloric. Going to bump pro up a tick, and fat down a tick.

Latty: I don't bench with much of an arch, I might start working on it.

Paul Stagg
04-08-2003, 08:50 AM
Skipped speed bench on sunday, and ME squat on Monday. The time change plus staying out too late on Saturday did me in.

I got some extra sleep this morning.

Diet has been OK.

I'm testing my squat on weds, then for the rest of this week and next I'll just play around a bit. Going to Boston for a week, then when I get back, it will be full on.

Fiddling with the idea of trying a more traditional cycle, just to give me more squatting and deadlifting practice.

Paul Stagg
04-10-2003, 08:37 AM
4/9/03 Squat

Squat
45x10
95x6
135x5, 5
185x3
225x3
275x3
315x1
365x1
410x1 PR
425x miss.

The 410 was perfect. Deep, strong, and pretty fast. The 425 i cut way high.

Then:

315x5
225x8
135x10

That was it.

Just piddling around having fun in the gym for the rest of this week and beginning of next, then going out of town for a week.

when i get back, I might do a 5x5 cycle to get more practice just doing the lifts and see how that goes.

Neil
04-10-2003, 10:10 AM
Good job on the PR, Paul.

Chris Rodgers
04-10-2003, 03:22 PM
Squat PR=ace!!

Paul Stagg
04-13-2003, 02:19 PM
i'd be happier if it were a bigger number.

4/11/03

Trained lats and traps

bent row
225x3x8

Hammer pulldowns
270 x2x5

Chins
25 reps, something like 5 sets.

Shrugs
125's x 2x12

rev pec dec
3x12

Taking 2 weeks off. Going to Boston late this week for the Marathon, I might hit the gym in the hotel to get some blood moving, but thats about it. We'll start back up when I get back.

Budiak
04-13-2003, 02:27 PM
So wait, are you going to run, or are you just going to throw water in their faces?


Man, I'd love to throw like...acid or lemon juice at one of the guys I dont like. That'd be pretty funny.

Paul Stagg
04-14-2003, 07:59 AM
LMAO - am I going to run?
No.

A friend of ours is running, and we are going to support her.

Plus, we've never been to Boston.

Budiak
04-14-2003, 03:24 PM
CHOWDAH!


I..um.. Chowdah.




*throws water in Paul's face

Paul Stagg
04-23-2003, 08:31 AM
Chowdah = ace.

Fun trip.

Be back at it Friday, probably.

GhettoSmurf
04-23-2003, 08:43 AM
wow Paul, all this time, I never knew you had a journal :eek:

Paul Stagg
04-28-2003, 07:40 AM
It's a well kept secret.

Getting back in the gym tonight after a layoff. Feel nice and healed up, rotator is still bugging me a little, but better - I started using Advil and it helped almost immediately, so we'll stick with that (800 mg 2 or 3 times a day) for a week or so along with prehab and see how it feels.

After some thinking, I'm going to stick with Westside. Again, when I tested, I wasn't thrilled with my progress, but again, I wasn't as consistent as I need to be, and I still need to apply myself better in the gym. (What I think I really need is a training partner.)

There is a meet about 2 hours from me on 6/28 (APA), and a meet about 3 hours away a week or two after that (APF). While I'd rather just stick to USAPL, who knows when another one will come up. The plan now is to get in a good 8 weeks of training - no excuses - and hit the 6/28 meet or the one a couple of weeks later. Goals are 430 squat, 305 bench, and 440 dead (1175 total) no equipment. It's on a sticky note on my monitor at work.

After flirting with dieting for the last month or so (and a week of vacation where dieting was the last thing on my mind), I'm going to clean things up, more from a performance standpoint, although I bet a little chub comes off. I'm going to limit alcohol to 2 drinks a week, and do my best to eat stuff that I need instead of what I want.

As is the usual, the only supplements I use are meal replacements, protein, flax, a multi, and Joint Fuel. I have a tub of creatine, maybe I'll toss that in the mix if I have a couple of pounds to spare.

Tonight is ME squat/dead.

The_Chicken_Daddy
04-28-2003, 08:02 AM
Paulski, what do you drink when you drink?

Paul Stagg
04-28-2003, 08:32 AM
Depends.

I like Vodka Martinis, scotch, mostly. I also enjoy a good brew.

I have some Turbodog in the fridge, along with Guiness, Yuengling, and a couple of stray Sam Adams. Oh, and a Dogfishhead.

Had a T-dog last night after dinner and working in the garden. Yum.

The_Chicken_Daddy
04-28-2003, 08:38 AM
I'm totally loving red wine lately.

I must be turning into a total pooftar...

Paul Stagg
04-28-2003, 10:52 AM
Hehe.

I love red wine.. I don't drink it all that often because my wife doesn't, which means I have to drink it a bottle at a time.

The_Chicken_Daddy
04-28-2003, 10:54 AM
I can imagine how horribly dreadful that could be...

Paul Stagg
04-29-2003, 10:00 AM
Well, I can't spend every evening looped, now, can I?

Gym was closed last night. Moving. I'll go to the other location today.

Paul Stagg
04-29-2003, 06:37 PM
So, I went to my gym's other location while mine is moving down the street. It's on the other side of town. They have a juice bar. I'm not getting a good feeling.

I walk in, and I note the rediculously loud dance music. Like in a dance club. Umpa umpa umpa umpa.

It was terrible. There was no one there, though.

Found my way to the locker room, and change. Decent facility.

Find the power racks.

Umpa umpa umpa.

Good morning
45x10
95x8
135x5
185x3
umpa umpa umpa
225x3
275x1
umpa umpa umpa
295x1
305x miss

295 is my previous best, not too shabby after a couple of weeks off.

Umpa umpa umpa

Hack squat
90x8
3x5 @ 180

Hypers
3x12

High incline situps
3x9

I walk over to do seated calf raises, and realize there is a glass room. In the glass room: A freaking DJ. I'm not kidding.

Seated calf raise
3x12 @ 90

I was going to do cardio, but couldn't take the music any more. I have to go back Tomorrow, Friday, and Sunday. I don't know if I can take it.

ME bench tomorrow.

Neil
04-29-2003, 06:42 PM
LMAO, A gym with a DJ!? That's too much.

Paul Stagg
05-01-2003, 08:36 AM
Close grips
45x12
95x8
135x5
185x3
225x3
245x3 (PR)
265x1
280x1 (PR)
285x1 (PR!)

Sweet. I'm pleased as punch. Previous PR was 275. I stopped after the third lift over 90% (that's what I'm shooting for), and I figured a 10 pound PR was enough. I might have had 290 in me. The 285 went up very strong.

Incline DB press
3x7 @ 80

Lying DB ext
2x12 @ 25

Hammer Y row
90x12
3x8 @ 180

Face pulls
3x12 @ 120

cuff complex
1x8 @ 5

No DJ, but still awful dance music. I might have hit 300 if they played something other than that estrogenic crap.

Rotator is feeling pretty good.

Paul Stagg
05-05-2003, 09:03 AM
According to the girl at the gym I'm using while waiting for mine to move/reopen - there isn't even a parking lot at the new gym yet.

Thankfully, there has not been a DJ since last Tuesday. They do still play awful dance music. I had to increase my Slayer dosage just to keep myself in a state of equilibrium.

5/2 DE squat

Box squat
45x8
135x5
185x2
8x2 @ 245.

Speed good, form good.

SLDL
45x12
135x8
225x8
275x5

Shrug (cambered bar)
135x12
3x12 @ 225

Pull thru
3x10 @ 150

Pull down abs
3x10 @ 100

Paul Stagg
05-05-2003, 09:10 AM
Bench press
45x20
95x10
3x3 @ 135
8x3 @ 175 3 grips

Speed excellent. Shoulders felt a little off.

Close grips
135x5
185x5
3x3 @ 225

Pressdown
100x20
3x15 @ 120

Chins
8,5,5,3

ss w/

DB oh press (standing
4x5 @ 50

sucked ass.

cuff complex
1x8

Pre workout music: Slayer
Post workout dink: Corona (Happy cinco de mayo!)

Ok. Coronas. I'm off today, so I had a couple.

OK, more than a couple.

Some Dos equis, too.

ME squat/dead tonight.

Budiak
05-06-2003, 02:16 AM
WTF does DE mean? I have come to learn ME to mean Max Effort. I dont know what DE is though.

I can only guess thats a less-than max effort day. Since I know you're stronger than this.

Paul Stagg
05-06-2003, 07:28 AM
Dynamic effort. Working on building speed.

Here is my basic template for my training

Monday: ME squat/dead
1. ME lift. Good morning, squat, or deadlift variation. I try to do the same number of good mornings as squats, and half as many deads (so I deadlift once every 5 weeks or so)
2. Quad dominant lift. My quads are a weak point, so I want to bring them up, so I'll do a leg press, squat, lunge, something like that.
3. High pull (cleans, high pulls, shrugs)
4. Hamstring/low back - Pull thrus, hypers, good morning, SLDL
5. Abs

Wednesday ME Bench
1 Max Effort bench (a variant of the bench press)
2. Chest (since I lift without a shirt, I need to focus a bit more on drive off the chest, so I'll do a DB press here)
3 Triceps (typically higher volume extension)
4 Lats (Row)
5 Shoulders

Friday DE Squat
1 Box squat 8x2, waving from 60% to 70% over 4 weeks
1 (a) Speed deads - every other week or so after box squats
2. Hamstrings/glutes/low back - SLDL, good morning, heavy
3. hamstrings/glutes/low back - pull thru, hypers, partial deads
4. High pull
5. abs

Sunday DE bench
1 Bench press 8x3 @ 60%
2 Heavy triceps - close grips or JM press, to a 3 or 5 RM (or close to it)
3 Triceps (extension)
4 Lats
5 Shoulders

I throw in prehab stuff as I think I need it, and maybe throw in alternative stuff (farmers walks, turkish get ups, etc) on occasion. I work up to a heavy double or single every other DE or so - so for example on a DE squat day, I'll do my 8x2, then work up to 315 on the box, or maybe 385 without a box. On DE bench, I'll work up to around 275 or so. Depends on how I feel. Stuff also gets moved around... I might really be wiped out after box squats and speed deads, so I might just hit some light partial deads, abs, and call it a day.

This particular template is based on my particular needs, weaknesses, and style. YMMV

Moved ME squat/dead to tonight.

Blood&Iron
05-06-2003, 10:48 AM
Originally posted by Paul Stagg

I walk over to do seated calf raises, and realize there is a glass room. In the glass room: A freaking DJ. I'm not kidding.

LMAO.

To think...I almost missed this.

I have to do a better job of keeping up with peoples' journals.

Blood&Iron
05-06-2003, 10:52 AM
Originally posted by Paul Stagg


Thankfully, there has not been a DJ since last Tuesday. They do still play awful dance music. I had to increase my Slayer dosage just to keep myself in a state of equilibrium.

Beautiful. Simply beautiful.

Aaaaaaaaagggggggggggggghhhhhhhhh...
Angel of death
Monarch to the Kingdom of the Dead

Paul Stagg
05-07-2003, 08:14 AM
5/6/03 me Squat

Low, low box squat (8 inches)
45x8
135x5
185x3
225x3
245x3
275x1
295x1
315x1

Step ups
3x12

snatch grip high pulls (hang)
45x8
115x5
135x5
185x3, 3

Hypers
3x15

INcline situps
3x10

calf raise
3x15 @ 90

Paul Stagg
05-08-2003, 02:47 PM
Pissed off, full of hate, and very tired.

Skipping ME bench. I had an all day meeting yesterday, and went out to dinner with work folks. Then had a flat. Got home at 1. The bad: I couldn't get the tire off my car. The good: Mercedes just send someone out to do it for you for free. Just took a while.

Had to be in at 7:30 for more meetings. Just got done. Going home.

DE squat tomorrow

Paul Stagg
05-12-2003, 07:06 AM
5/10/03 Me Bench

Reverse band bench press (med grip)
45x12
95x12
135x5
185x5 (added light bands here)
225x3
275x3
295x3
315x1
335x1
355x1
225x10

My previous best witha close grip was 335.

DB incline press
3x5

pressdown
50 reps in 5 sets

Hammer y row
3x10

face pull
3x15

cuff complex
1x8

Can't remember the weights, forgot to bring my log.

Paul Stagg
05-12-2003, 07:09 AM
5/11/03 DE squat

Box squat
45x8
95x8
135x5
185x3
225x2
8 sets of 2 with 255

Speed good.

SLDL
135x8
225x8
275x6,6,6

Pull thru
3x10 @ 150

pull down abs
3x20 @ 100

had to cut it a little short to get home to go see my mom. new gym is supposed to open around the 15th. I hope so. according to some folks I was talking to, the gym I'm using now doesn't let them use chalk (I was, and no one has said anything to me), and isn't at all supportive of Plers.

Odd, since the gym I'm in, owned by the same folks, is very PLer friendly. I hope that doesn't change in the new facility.

Off tonight, then DE bench Tuesday.

Paul Stagg
05-12-2003, 01:05 PM
BTW - Tires for my car: $1100

Dayum.

They do rock, though. Michelin Pilot Sport A/S - 225/45/17 front, 245/40/17 rear. Felt the difference right away over the contiSports... and they are all season to boot!

Paul Stagg
05-14-2003, 07:37 AM
5/13/03

DE bench

bench press
45x20
95x12
135x3, 3, 3

8x3 @ 175. 3 grips

225x1
245x1
265x1

Speed was OK, but not great. Need to get back to that fast 275 after speed sets (or more). Biceps tendon was bugging me (I think my issue with my shoulder might be tendonitis)

Close grips
135x5
185x5
225x4, 4, 3

Pressdown
100x15
130 x 20, 15, 12, 3 (50)

chins
6, 5, 5, 5

ss w/ OH DB press
50x 6, 5, 5, 5

Still sucked.

cuff complex
1x10 @ 5 lbs

ME Squat/dead tonight. I think goodmorning squats may be in order.

The_Chicken_Daddy
05-14-2003, 09:00 AM
Originally posted by Paul Stagg
BTW - Tires for my car: $1100



You fool.

Just imagine how much glutamine PX and MuscleFood 4000 you could have bought with that.

Enough to make you hyuoooooge, that's how much.

Paul Stagg
05-14-2003, 09:23 AM
Don't forget niacin.

The_Chicken_Daddy
05-14-2003, 09:32 AM
For Christ's sake, Paul, i was trying to be sarcastic.

Stop getting all serious on me.

Paul Stagg
05-14-2003, 09:42 AM
LOL.

I heard a guy tell a story about taking niacin right before a contest. Said it made him turn beet red, and didn't do anything to make him look bigger.

I'm always looking for the next supplement that will turn me beet red.

The_Chicken_Daddy
05-14-2003, 09:46 AM
Isn't everyone?

Franco
05-14-2003, 04:37 PM
Vandnyl will do a damn good job in turning you red

The_Chicken_Daddy
05-14-2003, 05:07 PM
As would sitting in red paint.

Budiak
05-14-2003, 10:58 PM
Ok so

8x3 @ 175. 3 grips
Thats 8 reps of wide bench, 8 of medium width, and 8 reps of close grip? How much difference is there between your wide and medium grip (if that, in fact, is the third grip)?

AND!!!


What is 'cuff' complex?

Saint Patrick
05-14-2003, 11:08 PM
Awesome strength on the close grips, Paul.

Paul Stagg
05-15-2003, 07:18 AM
Budiak - 8 sets of 3 reps with 3 grips. 2 close, 3 medium, 3 wide.

Close is index on smooth. Medium is one thumbknuckle from smooth (about an inch), wide is pinky on rings.

Cuff complex is a huge superset with very light weight to p/rehab the rotator cuff. It's listed on the elitefts.com site in the Q+A - Here is what I've been doing:

OH press
front raise thumbs up
front raise
lateral raise
Bent over lateral raise
bent over lateral raise thumbs up
external rotation bottom half
external rotation top half
Zottman curl (hammer curl with a twist)

I use a 5 pound dumbell, and did 10 reps of each, all one right after the other.

St P - My close grips have really come up. Those sets are not to failure, and after all the speed work. My CG max is now 2 pounds under what I benched in a meet.

I'll try the vanadyl WHILE I sit in red paint. Then I'll go do some curls to get a pump, and then seated shrugs for thickness (or was it height?) I'm going to be hyuuge.

Paul Stagg
05-15-2003, 07:26 AM
5/14/03 ME squat/dead

Good morning squats
45x8
95x8
135x5
185x3
225x3
275x1
315x1
340x1 (PR)

My previous PR was 335, and i just had to best it. I really didn't feel up to going for more... and the 340 wasn't my best work. The thing I like here is that I'm doing these with a close stance, I drop into an ATF squat, and I'm not wearing a belt or wraps.. so I do think my squat will come along as these improve, since they are far harder than an actual squat, since you have to recover from the good morning.

Step ups
3x15

Snatch grip high pulls (hang)
45x12
3x5 @ 135

Machine back ext
100x20
4x15 @ 200

Incline situps
3x10

ME Bench on Friday. Stepped up the frequency of workouts (going 2 on 1 off) to accomplish a couple of things - one is to improve my GPP and recovery ability, second is to get my days back where I like them without having to skip workouts.

Neil
05-15-2003, 09:27 AM
What is GPP?

Paul Stagg
05-15-2003, 09:49 AM
General Physical Preparedness.

Basically - it's getting in shape, or improving conditioning.

Neil
05-15-2003, 10:52 AM
Like cardio?

Paul Stagg
05-15-2003, 12:32 PM
Sure

Paul Stagg
05-20-2003, 07:44 AM
In the event anyone cares:

I decided to quit acting like a dip**** and take care of my beat up shoulder.

Been fighting off tendonitis in my bicep for a while, and a bit back my shoudler started to bug me. A lot. Like, it hurts, all the time.

Since it didn't get WORSE when I lifted, and I still have rotational strength, I figured it isn't a tear in the rotator cuff, so I'm fine. It will go away. It's typically most irritated after DE squatting (as was the bicep).

It hasn't.. so I've taken some time off, and am actually treating it. 800mg ibuprfen, 3 times a day, and I've been doing stretching and cuff rehab stuff every day. It feels much better, and I think I'll be all set to go by Wednesday for a ME bench workout.

Also finally got some scrap 2x4's (haivng some work done on my house), and the guys cut them up for me, so I now have a 1 thru 4 board. Going to connect them all tonight. Yay.

RG570
05-21-2003, 01:14 AM
you're not worried about being able to recover from all that training so frequently?

Budiak
05-21-2003, 05:47 AM
He trains 4 times a week. Is that too much?

Paul Stagg
05-21-2003, 07:33 AM
My work capacity has really improved. I'm not having any trouble with overtraining, I typically feel like i oculd do more.

RG570
05-21-2003, 11:12 AM
2 days on one day off.... yeah i have a terrible overtraining phobia. what have you been doing for GPP?

Paul Stagg
05-21-2003, 12:15 PM
Well, the 2 on 1 off was very short lived. I'm back to my normal 4 days a week.

For GPP? Recently - eating.

I need to get back into my cardio habit.

Put my boards together. I have the 3 board with me for tonight.

RG570
05-21-2003, 12:18 PM
cardio is kin to the devil. good luck with your board presses.

Paul Stagg
05-21-2003, 01:31 PM
Maybe not. Just called my gym, they STILL aren't open.

Given my shoulder, it might be a good idea just to stay away for the rest of the week. That would give me a week and a half off.

They did say I could drive up and take a look around. Maybe I will. It's pouirng down rain, and the idea of driving all the way to the other gym isn't exactly exciting me right now.

Budiak
05-21-2003, 06:35 PM
I wish my gym would let me carry hardware into the place to use while lifting.

Its strange enough that I wear Chucks, and use chalk. They're probably about to kick me out just for that.

Paul Stagg
05-22-2003, 07:32 AM
My gym will let you bring it, and they'll keep it there for you.

Paul Stagg
05-29-2003, 06:11 AM
5/28/03 ME Bench

3 board press
45x15
95x10
135x8 (add boards here)
185x5
225x3
245x3
275x1 Cake
315x1 Went up pretty easy.

Had to stop there, as the power racks aren't up yet, so I was benching with just a spotter, plus, this is the first workout back after 2 weeks off and a shoulder problem, so it was pretty easy. 315 felt a little shakey getting it unracked (I don't get liftoffs in training), whihc makes me think I need more lat/shoulder work.

Incline DB press (with new shiny dumbells)
2x10 @ 70

OH tricep ext (ez bar)
+20x15
+40 x 8,8

Hammer Strength row
90x12
180x12,12

Face pull
3x15 @120

Cuff ocmplex
5lbs x 10

Cardio - 10 mins on the elliptical, level 5 'hill +' setting. 170 cals, .8 miles.. whatever. I'm way out of shape.

Going ot NJ for a meeting today (yahoo), then DE squat on Friday. I didn't see any aerobic steps around, may have to use a makeshift box.

The new gym is a little bigger, they got some new hammer strength machines (leg press, shrug, another row), but only had 1 squat rack up, and no power racks. There is still some room left. There is also a rock wall (right in the middle of the gym) and about 80 new pieces of cardio equipment (they used to have about 20 pieces)

A couple of big rooms for classes.

Music sucked major ass.

It's obvious they are targeting a slightly less 'hardcore' crowd, but I think the fat guys with chalk will still be welcome.

RG570
05-29-2003, 10:42 AM
:omg: no lift off?

Paul Stagg
05-30-2003, 07:49 AM
Nope. I train alone, so i can't rely on them, and in my pure little world, you should be capable of lifting off and setting up your max lifts.

I'll take a lift off in a meet if it's available.

Paul Stagg
06-02-2003, 07:36 AM
Friday, 5/30/03 DE Squat, Dead

Speed Deads (sumo)
135x5
185x3
225x1
6 singles @ 275 with 30 seconds rest
315x1
365x1

Still fiddling with sumo form, pretty pleased with how the 365 went up - pretty easy, pretty fast. There was someone using the single squat rack, so no box squats. (They were actually squatting in the rack, thank goodness)

SLDL
45x8
135x8
225x5
245x5
265x3

Pull thru
3x10 @ 120

Hammer Strength Seated shrug (for height)
90x15
2x8 @ 180

Lying leg raise
2x15

Thought about doing some cardio.

Sunday, 6/1/03 DE Bench (Had to go to the alternate gym)
Bench press
45x15
2x10 @ 95
3x3 @ 135
8x3 @ 175 3 grips

Speed awesome, and shoulder felt great. They were playing Space Jam. I had no idea there was a bad dance song named 'Space Jam'

CGBP
175x5
3x3 @ 225

Leaving a little in the tank... ramping up as we go along.

Pressdown
100x30
100 + miniband x 15,15,15

Pulldowns (front)
150x12,12,12,8

1 arm press ss w/ hammer curl
20x20; 2x15 2 30 for press
3x15 @ 20 for curls

Miniband rotator cuff
15 internal, 10 external

ME Squat/dead tonight. Sure do hope they have a power rack.

Paul Stagg
06-03-2003, 07:43 AM
6/2/03 ME Squat/Dead

Still no power rack, so I did GMs using a squat rack. Stuck with triples.

Good morning
45x12
95x10
135x5
185x3
225x3
245x3
255x3
265x1

Had to have a little conversation with myself about setting PRs on ME day

265x3 (PR)

Hammer Strength unilateral leg press
45x15
90x15
135x15
180x12,12

Hypers ss w/ hanging leg raises
3x10

Called it a day.

Pre workout music: Fear Factory
Convertible top: Down

Paul Stagg
06-05-2003, 07:04 AM
6/4/03 ME Bench

2 board press
45x15
95x8
135x8 (added boards)
185x3
225x3
245x3
275x3 (pretty pleased with this)
295x1
305x1

The 305 was tough off the boards, but once I got it moving, it went up quick. Dunno if I was good for more - the power racks are still not up, so I was relying on a spotter. (It so happened the spotter was another Pler)

Incline DB press
75x8,8

OH ext
+20x12
+40x9,9

HS Row
90x15
3x9 @ 180

Face pull
3x12 @ 130

Cuff complex
5x12

Cardio - 12 mins on the elliptical trainer, 'cardio' setting, 1 mile, 150 cals. I'm still in piss poor shape.

DK
06-05-2003, 04:24 PM
Hey Paul, when you do face pulls do you stand straight or with knees bent? I've been doing them with knees bent. Also, do you use a lat pulldown or two cables?

Budiak
06-05-2003, 05:39 PM
You like Fear Factory?

*scratches head


Anyways, if one were not able to do board presses due to lack of a spotter, what would you suggest? You told me before that a power rack's pins suck for board pressing and you were totally right. The bar hits them, bounces, causes all kinds of problems. I dropped like 3 attempts at previous submaximal weights last time. I'm thinking floor presses for my next ME bench cycle, or regular close grip bench. Until I become friends with someone who is also a PLer who has the same schedule I do and a membership at 24hr who can spot me I'm ****ed. I usually work out when there isnt anybody around to spot me(nobody who CAN, that is) and the guy who works at the desk? The guy with the gut and stick arms? No, he cant help.

Paul Stagg
06-06-2003, 07:52 AM
I stand pretty straight - soft knees.

I use one side of a cable crossover - Once I max out the stack (150) I'll move to a lat pulldown

Yes, I like Fear Factory.

I would do board presses in the rack with the pins set just below where the bar hits the boards. If you get stuck, just release your arch and let your air out, that should get toe bar on the pins and you out from under it. Dunno if that would work out for you - I'd test it with really light weight.

Other than that - Floor presses you'll need a spotter, unless your rack allows you to set the safety pins really low. You'll need a spotter who can do a partial deadlift with whatever you use for floor presses (which can be a challenge)

I also like more full range stuff (since I don't use a shirt) - incline close grips, flat close grips. You can also do pin presses from the bottom - set the safeties so the bar is just off your chest, and press off the pins.

Stay in the rack for safety.

Paul Stagg
06-06-2003, 08:13 AM
6/5/03 GPP

Warm up - carried a 40 pound bag of pea grael up to our 3rd floor deck

Then:
Carried 80 pounds of potting soil (2 40 pound bags) up to our third floor deck in one shot.

Budiak
06-07-2003, 04:19 PM
I keep forgetting about the close grip benches. I think I'll do close grip bench for my next 3 weeks of ME work and GMs for my squats. **** I love GMs. Hard as a muzfuh. Make you feel like a man.


The problem with my power rack is the pins are every 2 inches, not every one inch, so its not extremely versatile. I tried floor presses before and they kicked a decent amount of ass.

What do you think of doing partial Bench reps, like lockouts, for ME movements?

Paul Stagg
06-09-2003, 08:22 AM
Our rack is the same way, but I my arch/air is more than 2 inches worth, so I can work with it, usually.

Lockouts are fine for ME.

Remeber, use your ME lifts to work on your weak areas and make you better at your 3 lifts.

Training update for the weekend: None. Drank too much and stayed out too late, no gym. Skipped DE squats Friday because it was Mrs. Stagg's birthday, and she asked me to stay home and help get some gardening done. I agreed.

Friday night, went out and stayed out far too late. Saturday I got up late and we decided to have some folks over for dinner, so I did some shopping and prepared a grand feast.

After dinner, drank too much and stayed up too late.

Sunday, got up late, read paper, drank coffee, decided that was about enough activity for the day. Watched the Cup race.

Mrs Stagg had to work (tired and hung over), she got home and took a long nap.

After the race, I watched some of the Westside Seminar again. Good for motivation.

ME Squat/dead tonight, and hopefully the start of a nice long consistant cycle, now that the gym is open and things are more or less back to normal.

Paul Stagg
06-10-2003, 07:17 AM
Warm Up:
10 minutes elliptical trainer, level 2, 50 RPM or so. .78 miles, 128 cals

Good Mornings
45x12
95x8
135x6
185x3
225x3
245x3
265x1
275x1
295x (this is then crossed out and replaced with:
300x1 (PR)
305 X miss

HS unilateral leg press
90x15
2x12 @ 180

HS Shrug, seated (for height)
3x12 @ 180

Hypers
4x12

INcline situp
hole #2 x 12
hole #4 x 15,12

Cardio:
5 30 second intervals, 1:30 rests, total of 13 minutes including cool down. INtervals = level 15 @ 75-80 RPM, rest = level 1 at 50 RMP. .98 mi, 178 cals

After watching the beginning of Dave Tate's seminar, I've been encouraged and inspired a bit. Made today count.

Today (June 10) is Mrs Stagg and my 2nd wedding anniversary. I have a *work* thing tonight (which I offered to blow off and Mrs Stagg, the consumate corporate ladder climber, insisted I not), but we celebrate our marriage every day.