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Paul Stagg
09-28-2004, 06:30 AM
Time to start a new one.

Why, you ask?

Because I can. Because things change, evolve, progress, and sometimes, need to be called something new. Because I need to mark a point at which I make a change to how I do this. The last journal started when I became a competitve powerlifter. This one marks the point at which I really start moving towards an Elite total. Got a long way to go, so this one should be around for a while.

Some things have changed recently. I got a new job (a promotion) with my company, and am now in the field working with service providers, customers, and sales. I'm generally only in my office 2 days a week. Given my territory is Philadelphia, Eastern PA, and the Southern two-thirds of New Jersey, I spend a lot of time in my car. I've been struggling a bit to get that right - get enough food and water in me to feel like training.

I think I've got some of it figured out, though, so things should get better.

For now, my training will remain the WSB template, no frills, no auto-regulation, just the basics. My focus has to be on really straining on the ME work, finding and fixing weaknesses, and improving speed. I also need to learn my gear. Finally, I really need to work on GPP, in order to build a base for some strength gains.

I might play around with training 3 days out of 7 instead of the normal 4, or perhaps just one on one off, but for now, I'm doing this:

Monday: ME Squat
Wednesday: ME Bench
Friday: DE Squat
Sunday: DE Bench

The days might move around some due to work.

Squat/Dead
The ME squat rotation will be: Good morning, Low box squat, deadlift, geared squat, None (the none day coudl be just assistance, or high rep squats, just no workign up to a single). On DE squat days, all sets will be done in Inzer Power Pants, and I'll work up past 80% every other week or so. Speed deads will be in the mix as well.

Bench
The ME rotation will be a bit more varied, but will include board presses (4-1), incline close grips, floor presses, and when needed, high rep db presses. DE days will rotate 3 weeks with bands, 3 weeks straight weight. I'll work up over 80% every other week or so, and will shirt up occasionally.

Paul Stagg
09-28-2004, 06:36 AM
9/27/04

Training

ME squat/Dead

Warmup - 5 mins elliptical

Good mornings
45x10
95x5
135x3
185x3
225x3
275x1
315x1

The 315 was pretty easy - I stopped there as my low back is a little tight, and I didn't want to press the issue. Going to the chiro next week.

GPP Stuff:
OH Squat 45x5
Front Squat 45x8
Zercher Squat 45x8

Zercher squat
95x5,5

Hypers
20,15,15

Pull Down Abs
5x12 @ 150

10 minutes stretching

Workout time: :55

Tunes
Godsmack

Misc info and general rambling
Felt good to get back in after a layoff.

JustinF
09-28-2004, 07:23 AM
Nice work Paul.

Congrats on the promotion.

Frozenmoses
09-28-2004, 08:30 AM
Good luck, Paul. Something tells me you won't have much trouble reaching your goals.

Shane
09-28-2004, 10:08 AM
Congrats on your promotion Paul. Will keep an eye on the new journal.

galileo
09-28-2004, 10:33 AM
Good luck, Paul!

Wikked1
09-28-2004, 12:11 PM
Cool a NEW journal I can get in on the "ground floor" of! Sounds like you might want to invest in a power inverter for your car (to run the blender) :D and maybe haul a cooler around with you.....eating right on the road is hard....best of luck and grats on the promo!

Paul Stagg
09-30-2004, 12:54 PM
9/29/04

Training

ME Bench

Warmup - 3 sets of lat raise ss w/ front raise w/ 5 lb plates

Incline close grips
45x10,10
95x5
135x3
155x3
175x3
185x3
205x3
225x1

Incline Tate Press
20x15
4x10 @ 30

HS Row
90x10
4x8 @ 180

1 arm lateral raise
2x8 @ 35

Pressdwon
50x12
2x15 @ 70

Workout time: :50

Tunes
Monster Magnet

Misc info and general rambling

Paul Stagg
10-04-2004, 08:41 AM
10/01/04

Training

DE Squats

Box Squat
45x8
95x5
135x5
185x2
8 sets 235x2
275x2
315x2
365x1

Speed Deads
135x3
185x1
225x1
6 sets 255x1
315x1
365x1

DB SLDL superset with HS leg curls
3x12 75 lbs, 45 lbs

Hypers SS w/ Incline situps
3x15

Stretching and out

Workout time: 1:00

Tunes

Misc info and general rambling

Paul Stagg
10-04-2004, 08:43 AM
10/03/04

Training

DE Bench

Bench press
45x15,15
95x8
135x3,3
8x3 @ 185, 3 grips

CGBP
4x3 @ 225

V grip pulldowns
100x15
150x12,12,12,8(f)

Face pull
4x15 @ 100

Pressdowns superset with hammer curls
3x20

Workout time: :50

Tunes

Misc info and general rambling
I need to go on a diet.

Wikked1
10-04-2004, 11:28 AM
I need to learn all this powerlifting lingo....I feel like I am out of my element in here! Nice CG pressing!

Anthony
10-04-2004, 12:16 PM
Wow, a full week of work! Keep it up, Paul!

SW
10-04-2004, 06:07 PM
With Paul working like this, we're gonna see gains! Lookin' foreward to this journal Paul! Keep goin;!

BIG C
10-04-2004, 06:37 PM
Journal lookin awesome!

Great job on the GoodMornings!

JustinF
10-05-2004, 12:36 PM
Nice work Paul. Some heavy weight you're moving.

Paul Stagg
10-05-2004, 05:11 PM
10/04/04

Training
ME squat

Low box squat
45x8
95x5
135x3
185x3
225x3
275x3
315x1
335x1
345x1

Zercher squats
3x5 @ 95

Hypers
20,20,15

leg raises
3x15

side bends
3x12

Workout time: 1:05

Tunes

Misc info and general rambling
Working on week 2, baby!

JTyrell710
10-05-2004, 05:31 PM
hey there paul, good luck with the training

SalahG
10-05-2004, 06:23 PM
Good to see another Westsider. Welcome to the darkside :evillaugh

SW
10-05-2004, 06:30 PM
Good session. I like the squats :thumbup:

Paul Stagg
10-08-2004, 07:39 PM
10/08/04

Training
DE squat

Box squat
45x8
95x5
135x2
185x2
225x2
8x2 @ 255
315x2
365x1
370x1 (PR)

DB SLDL superset with HS seated leg curls
80 lb dbs, 50 lbs on the leg curl
3x12

DB shrugs
80x12
2x12 @ 100

Hypers ss/ w/ incline situps
2x15

Workout time: 1:05

Tunes
Hatebreed

Misc info and general rambling
Good session. I tried to watch the debate. I started yelling at about 9:07. Kerry says he supports the Patriot act, just not how Ashcroft has enforced it (WTF?!?!) He did not suggest how his AG would be different, just that, somehow, he would be. W. said Saddam was a threat because Saddam wanted to do bad things. He didn't, and couldn't, but he wanted to. So we bombed the **** out of Iraq, killed somewhere between 5,000 and 15,000 people, not including the 1019 US troops. YAY!

Adam
10-08-2004, 08:16 PM
Ace squatting! 370 is nuts, your suited squat would have to be a minumum of 450 now.

Paul Stagg
10-08-2004, 09:14 PM
We'll see. My next ME squat is a pull. The one after that will be squatting in the suit.

The 370 wasn't a ME, I had no trouble with it.

Bruteman
10-08-2004, 10:03 PM
I need a new journal to look through to make me feel weak.

*wonders through journal land*

Ah yes. This one will do.

Nice squat/dead day dude. I am extremely jealous of your leg and low back strength. How far are you from elite?

DoUgL@S
10-09-2004, 09:23 AM
Congrats on the promotion, albeit a bit late. Very nice squatting!

Paul Stagg
10-09-2004, 09:53 AM
I need a new journal to look through to make me feel weak.

*wonders through journal land*

Ah yes. This one will do.

Nice squat/dead day dude. I am extremely jealous of your leg and low back strength. How far are you from elite?

Oh, about 600 pounds.

A long, long way.

Paul Stagg
10-10-2004, 05:18 PM
10/10/04

Training
DE Bench

Bench press
45x20, 20
95x8
135x3,3
8x3 @ 185, 3 grips
225x1
245x1
255x1
265x1

CGBP
230x3,3,3,3

V grip pulldown
100x12
4x10 @ 150

Face pulls
4x15 @ 110

Rope pressdowns ss w/ hammer curls
2x20

Workout time: :55

Tunes
Pantera

Misc info and general rambling
Might have seen the last good top down day for the SLK, so got out and enjoyed it.

BIG C
10-10-2004, 05:25 PM
Good job on bench/ close grips!

Whats a Face pull?

trich daddy
10-10-2004, 07:43 PM
Whats a Face pull?

I was thinking the same thing... my first thought was a high pull, but I'm assuming it's some sort of high row/rear delt row.

SW
10-10-2004, 08:01 PM
Strong bench.

Adam
10-11-2004, 01:59 PM
I was thinking the same thing... my first thought was a high pull, but I'm assuming it's some sort of high row/rear delt row.

These http://asp.elitefts.com/qa/default.asp?qid=13314&tid=51
you can do them with bands or a high pulley, they hit your upper back really good.

Adam
10-11-2004, 02:02 PM
found another pic
http://asp.elitefts.com/images/upload/qa/cablefacepull.JPG

Paul Stagg
10-13-2004, 07:43 AM
10/11/04

Training
ME Squat/Dead

Rack deadlifts, from lowest hole, about knee level
135x3
185x3
225x3
275x3
315x3
365x3
405x1 (belt on from here)
465x1 (PR)
475x1 (PR)

Took a while to get the 475 moving, but lockout was OK.

Zercher squats
4x5 @ 115

Cambered bar shrug
135x12
225x12
4x5 @ 315

Pull thru
100x12
3x10 @ 150

Pull down abs
4x12 @ 150

stretching
Workout time: 1:15

Tunes
Hatebreed

Misc info and general rambling
Good session for a day I didn't want to be there. I htink I'm getting a cold, or I have allergies or something.

Adam
10-13-2004, 07:54 AM
Why so light on the zerchers?
Ace tunes, hatebreed rules!

Paul Stagg
10-13-2004, 08:16 AM
'Cause I suck at them. I have a hell of a time staying stable, so I'm slowly working up, adding 10 pounds a week. This week was easier than last, so I think it's working.

Hatebreed is good liftin' music.

Adam
10-13-2004, 12:21 PM
how wide is your stance on them?

Paul Stagg
10-13-2004, 02:56 PM
Not very. About the same stance I use for ME squatting.

Paul Stagg
10-15-2004, 11:28 AM
10/13/04

Training
ME Bench

3 board press
45x15
95x10
135x3
185x3
225x3
275x3
315x1
335x1

Incline Tate press
4x10 @ 35

CSR
5x10

4 way neck
4x10

Workout time: :50

Tunes


Misc info and general rambling

Bruteman
10-16-2004, 12:43 AM
Nice rack pulls the other day. :bow: Your 3board press ain't to shabby either. :thumbup:

Paul Stagg
10-16-2004, 09:48 AM
10/15/04

Training
DE squat

Box squat
8 sets of 2 @ 275
Speed ok, felt strong, less than a minute between sets

DB SLDL SS w/ HS seated leg curl
3x12 @ 85; 3x12 @ 55

Hypers
+25 2x10

Lying leg raises
2x15

Beat.

Stretching and out.

Workout time: :55

Tunes
Hatebreed

Misc info and general rambling
Traffic sucks.

Paul Stagg
10-16-2004, 09:50 AM
Nice rack pulls the other day. :bow: Your 3board press ain't to shabby either. :thumbup:

Thanks. We're getting there. I was damn pleased with the pullin'. I'm squatting in my suit on Monday, I might pull after in the suit to see where that is, or I might work up next friday after DE squats.

Paul Stagg
10-18-2004, 07:13 AM
10/17/04

Training
DE Bench

Bench press
8x3 @ 185, 45 sec rest, 3 grips, speed good

CGBP
4x3 @ 235

Neutral grip pullups
4 sets

face pulls
4x15

pressdowns ss w/ hammer curls
2x20

cuff work

workout time: :50

Tunes
Disturbed

Misc info and general rambling

Paul Stagg
10-20-2004, 08:40 AM
10/18/04

Training
ME Squat

Squat
45x10
95x8
135x3
185x3
225x3
275x3 (suit on, straps down, belt)
315x3
365x1

Tried to get suit straps up. Had a guy standing on a bench pulling on them - got one up, but neither of us thought we could get the second one on. Just having the one strap up bruised my shoulder. I think with more determination, I *could* get both straps up, but I'm not sure if I should see if Inzer can lengthen them. I am tall for my weight - the rest of the suit seems to fit right (uncomfortably tight, but I can get it on.)

Anyway -

3x1 @ 405.

Stopped there. I was a little discouraged, but also wanted to do a couple of 90% lifts I know I could get while working in the groove of the suit with the straps down.

Hypers
4x15

Workout time: :50

Tunes
Slayer

Misc info and general rambling

Adam
10-20-2004, 01:29 PM
Might as well send the suit to inzer and get the straps lengthened(sp??), careful getting them longer, 1/2" is a huge difference.
At a meet before there was 2 people(myself being one) putting a suit on someone and the straps were so tight on the person that we literaly picked him up! We eventually got him in but thats the tightest suit i've ever seen.

Paul Stagg
10-22-2004, 08:39 AM
10/20/04

Training
ME Bench

Reverse band press (light bands)
135x15
185x8
225x3
275x3
315x3
335x1
365x1
375x1

Incline Tate press
40 x 10, 10, 8(f)

CSR
45x12
90x12
135x8,8,8,6(f)

DB cleans
3x10 @ 20

Cardio: 15 mins elliptical @ cardio setting. 1.3 m, 206 cals

Workout time: Lifting :50

Tunes
Corrosion of Conformity (Deliverance)

Misc info and general rambling
Nice to revisit some old bands - I just ordered 3 COC cds from the 90's that somehow I never got. I was a COC fan in highschool (during their punk days), their evolution to southern stoner metal is fantastic. A hidden gem.

Also - Down NOLA is fantasic. There just isn't enough straight up heavy rock these days.

Wikked1
10-22-2004, 10:54 AM
Good tunes selection! Wish I was a little more up on the power lifting world but that bench looks pretty damn good to me!

Bruteman
10-22-2004, 11:44 PM
What are reverse bands? Is it what it sounds like...I picture you attaching the bands to something overhead, so as to help you at the bottom of the lift.

Paul Stagg
10-23-2004, 09:00 AM
What are reverse bands? Is it what it sounds like...I picture you attaching the bands to something overhead, so as to help you at the bottom of the lift.

Yes - the bands are chocked around the top of the power rack.

Paul Stagg
10-23-2004, 09:10 AM
10/22/04

Training
DE Squat

Box Squat
8x2 @ 255
Speed OK

Speed deads
135x3
225x1
275x1 6 singles, 30 secs rest
315x1
405xmiss sumo,
430 miss sumo
a couple more tries with 405 sumo and conventional. Not sure why I couldn't pull it (the first sumo pull almost made it, after that, the issue was off the floor) I don't know if it was too much on top of the squatting, or if I'm a little overtrained, or both.

Hypers ss w/ leg raises
4x15

Workout time: Lifting :50

Tunes
in car: Damageplan

During training via mp3 player: Corrosion of Conformity (Wiseblood)

Misc info and general rambling

Paul Stagg
10-25-2004, 09:33 AM
10/24/04

Training
DE Bench

Bench press
8x3 @ 185
225x3
245x1
265x1
275x1

Neutral grip pullups
8,5,5,5,4

Face pull
3x15

Hammer curls
3x15

cable cuff
2x10

Cardi0: 15 mins elliptical.
Workout time: Lifting :50

Tunes
Down

Misc info and general rambling

Paul Stagg
11-05-2004, 12:21 PM
Had to take a training break because of an unforseeable, inavoidable situation.

Haven't trained in about 2 weeks, have been way stressed, not eating well, etc.

Suprisingly, weight is up at 228, and my pants still fit.

I'm not doing a meet this fall - hopefully there will be one around at the beginning of next year.

If things go as expected, I should be back in the gym on Monday. Got the training templates manual from elitefts.com... it's awesome. I'll probably pick a template out of there and go with it.

I also may try a PSMF or something to quickly drop about 10 pounds. We'll see.

Alke
11-06-2004, 12:19 AM
grats on the promotion paul

so you do speed deads to, I should do that my run at westside, I onnly did speed squats and bench....my dead was weaker than it should have been when I tested my max

Paul Stagg
11-08-2004, 07:29 AM
I do speed work for deads on DE squat days about half the time, although I've done cycles where I do them more frequently.

I'm more using them to work on form and try to figure out the best way for me to pull, since my deadlift aspires to reach unheard of levels of suckiness.

Paul Stagg
11-16-2004, 08:25 AM
11/15/04

Weight 226

ME Sq/Dead

Good Morning
45x10
95x6
135x3
185x3
225x3
245x3
265x3
280x3 (PR)

Pull thru
4x12 @ 120

Hypers
4x10

Lying leg raises
4x12

Cardio
10 mins intervals

Stretching.

Anthony
11-16-2004, 09:48 AM
Good job on the PR!

Paul Stagg
11-19-2004, 07:43 AM
11/17/04

ME Bench

3 Board Press
45x20
95x10
135x3
185x3
225x3
275x3
315x2 (PR)
335x1

Rack Lockouts
3x3 @ 275

Front plate raise
4x15 @ 25

Hammer Y row
4x10 @ 180

Cardio: 20 mins elliptical on fat burn setting (low intensity)

Bruteman
11-21-2004, 02:37 AM
Doin' good bro'. Nice job with the PR's.

Paul Stagg
11-21-2004, 06:31 PM
11/20/04

De squat

Box Squat
45x12
95x8
135x5
185x3
10x2 @ 225

Speed Deads (conv)
135x5
225x1
6x1 @ 275
315x1
365x1
405x1 (belt on)

All the above with briefs on

Hypers
4x12 @ +25

Incline Situps
3x15

Stretching

Paul Stagg
11-21-2004, 06:33 PM
11/21

DE Bench

Bench Press
45x20
95x10
135x3,3
8x3 @ 185
225x3
245x3
275x1
280x1

All heavier sets were cake.

Lying ez bar ext
3x15 @ +20

Pulldowns
3x12 @ 150

Face Pull
4x15 @ 120

Cardio: 15 mins elliptical, random setting level 5. 1.3 miles, 215 cals

Paul Stagg
11-24-2004, 08:52 AM
11/23/04

ME Squat/Dead

Low Box Squat
45x10
135x3
185x3
225x3
245x3
275x3
295x3 (PR)
305x2 (miss 3)

Pull thru
4x13 @ 120

Hypers
4x10 @ +25

Pull down abs
3x20 @ 120

Cardio
10 mins intervals (1:30 off, :30 on)

Stretching

Paul Stagg
11-27-2004, 11:15 AM
11/24/04

ME bench

Worked up to 380 on the reverse band press, a PR

Some Jm presses, front plate raises, and rows, with 20 mins of cardio to round otu the day.

Was going to go do DE squatting today, but I think I broke a toe (stubbed it). I'm going to stay off it today, and see how it feels tomorrow.

Also, last night, a drunk knocked on my door at a little after two. Being cautious, I positioned myself behind the door when I opened it a crack. He actually tried to push his way in.

Physics being what it is, he was unsuccessful, but it made for an interesting early morning. The cops got him a block away from my house.

Paul Stagg
12-15-2004, 02:12 PM
ME Squat/Dead

High box squat (hole # 4) narrow stance
45x10
135x5
185x3
225x3
275x3
315x3
365x1
405x1

Dimel Deads
135x15,15

Hypers
4x15

Hanging leg raises
2x15

Paul Stagg
12-17-2004, 06:53 AM
12/15 ME Bench

Floor press
45x10
95x8
135x5
185x3
225x3
245x3
265x3
275x1
295x1
300x1

Decline press
135x10
185x8
225x5,5

Hammer Y row SS w/ hammer pulldowns
3 sets

Front raise
3x10

Rope pressdown ss w/ cable curl
3x15

Paul Stagg
12-27-2004, 02:06 PM
Update - Been training, just haven't been updating the log here.

Tweaked something in my lower back, I've been babying it a bit.