Training Log

[Paul Stagg]

Because TCD asked me to.

Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220. Was 218 3 weeks ago. This morning I was 211... perhaps I'll make it down to 198.

Nov 6

Squat

45x10
135x10
185x5
225x5
265x5
265x5

Easing back into squatting after the layoff. Pretty easy.

Leg press

450x8
450x8

Again, easing into this.

SLDL
45x10
135x8
225x5
225x5

Grip limited. Lost my straps somewhere.

Leg Curl
110x6
110x6

second set was to failure.

Calf raise (machine)
100x15
180x12

Crunch
bw x 25
bw x 20

Nov 7:

Bench
45x8
135x8
210x10
210x8

Easing into this.

Hammer incline
180x7
180x6

Dip
BW x 8
bw x 7

CGBP
45x8
95x8
135x8
135x8

Nice, easy stuff. Don't want to rush.

Nov 9

Deadlift
135x8
225x8
then 8 sets of 2 with 295

Chin
bwx8
bwx7
bwx6

Hammer Row
180 x 6
180 x 6

Shrug (standing, for thickness)
135x8
225x8
275x5
275x5
225x6

Hypers
bwx15
bwx15

Nov 11 was supposed to be bench assist day. Felt ill. Bowel control might be an issue. Skipped workout.

Nov 13

Squat
45x10
135x10
185x5
225x5
265x6
265x6

Still easy, left quite a few reps in the tank. Next week gets harder.

Leg press
450x10
450x10

Ditto.

One leg squat on Smith machine ('cause I felt like trying something a little different)

90x5, each leg.

Much harder than I thought they would be.

SLDL
45x10
135x8
225x8
225x8

Leg curl
110x8 Drop to 80 x 8

Calf raise (machine)
100x15
180x15

tonight, I bench.

2 sets of 10 with 210, then hammer inclines, dips, close grips, and maybe partials or another tricep movement.

[The_Chicken_Daddy]

"Shrug (standing, for thickness)"


Good info.

[Tryska]

chigs....so your doing a little journal forum housecleaning huh? *lol*

paulie - sorry to disturb your CD enforced journal....:)

[Chris Rodgers]

Pauly- sorry to interrupt. Just wanted to know if you use an overhand grip on sldl or mixed? Just curious because I feel that you should have no problems holding that baby weight. :p

[Paul Stagg]

Overhand.

I was suprised my grip started to give out, too.

Nov 14

Bench

45x10
135x10
185x5
210x10
210x10

The second set was tough. Not sure if I could have gotten 11.

Hammer Incline
180x9
180x9

I expected to be able to blow these out today. Not sure why I didn't... We'll see what happens next week. These may get dropped for another press. Put them in to see how well they transfer over to bench press.

Dip
BWx12
BWx8

This is more like it. Adding weight next time. Not sure how long these stay in, as they don't really transfer to bench improvement for me. I just like them.

CGPB
45x10
95x10
135x12
135x12

I think I yawned during the second set. Ready to crank these up now, too. Jump to 185 next week.

Next week, I'll probably start increasing the sets on the auxilliary exercises to 3, and possibly add a flye. Bench reps drop to 8 next week, weight goes up to 73% of max (220)

Today is an off day.

BTW, the only supplement/drug I am using right now is Adipokinetix to help with fat loss, and a multivitamin. I'm trying to drop down under 198. This morning I was 214.5.

Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.

[Chris Rodgers]

Originally posted by Paul Stagg
Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.


:nod: YES!!!

*busts into song* "Did you ever know that you're my hero..."

[Paul Stagg]

Getting ready to head to the gym, chalk up the hands, pull up the socks, and PULL!

After I do that, maybe I'll work on my inner bicep or something.

[Sayiajin Prince]

wuts incline hammers?

are u using ur biceps or something *prince is scared for second*
180 for biceps =:eek:

just curious on wut those work?


ooooh ok, hammer strength machine thingy
neva mind

[Paul Stagg]

Wow.

Incline hammer curls with 180 pounds.

I'd be hyooj.

I forgot to bring my training log with me today, so I'll post the specifics from the workouts Friday and Sunday tomorrow.

Friday -

deadlifted 315 for 8 sets of 2

Form is a little iffy, as I get tired, they turn into romanian deadlifts. I'm not built to deadlift.. may be time to experiment with sumo.

All other lifts progressed nicely.

I continue to do standing shrugs for thickness.

Sunday, I trained what most would call 'bench assist'. It is essentially shoulders and arms (I do pressing only on bench day right now, so I do extensions for triceps on this day)

Standing OH press, worked up to 135 x 6, i think, then a couple of sets of 3. I havent done an OH press for something like 8 weeks, so this is an OK start.

Did 1 arm lateral raises and front raises with a plate.

Did decline extensions (skullcruchers), and 1 arm rev grip pressdowns.

Then did incline curls and hammer curls.

Today I'm off.

Tomorrow, I squat. I'm adding pause squats in. Should be fun.

[syntekz]

Paul, just curious what your max dead is?

[Paul Stagg]

Dunno.

Deadlifting has been off and on for the past year, so I don't really have a good reference point.

I would *guess* it is somewhere around 400-435.

Rep calculators don't work for me and deads.

I suppose I should test it, but I prefer to focus on the squat and bench, figuring the dead will come along.

If things go right, perhaps I'll see what I can pull next Friday, as I'm basically just working on form right now.

[Chris Rodgers]

Pauly, I know you know yourself best and prolly have your routine all planned out, but I know for a fact that the light box squatting and pull throughs have helped my dead a ton!! When I previously worked with sumos, they were way weaker than my conventional and gave up after a few weeks. First time I tried them after doing the above exercises for 7 weeks consitantly, I hit a 375, followed the next week by 395. This is a big increase for me. I'll have to let ya know what these exercises have done for my squats though.

[Maki Riddington]

Originally posted by Paul Stagg
Because TCD asked me to.

Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220.


*** Enter it and clean house, nuff said.:)

[Tryska]

hey paul? isn't there a certain weightclass that there's hardly ever any competitors in? (i thought 220, but i'm not sure)

[Paul Stagg]

Latty - Actually my routine isn't 100% planned out.

It was, but I didn't take into account my layoff.

I was going to use a 14 week periodised plan off of deepsquatter.com... but coming back from a layoff, I wasn't about to hit 70% of my previous 1RM the first week back...

Sooo... I'm improvising a bit, and trying to stick to the plan for squats and bench, and fiddling with the deadlifting. I still may change it 8 weeks out.

Since this is my first comp, I just want to get the lifts up as best I can while practicing form... I didn't want to mess with much Westside stuff as yet.

I may end up adding pullthroughs, good mornings, or something else on the days I pull, but not speed work. I'll leave that for some other time. My main issue on the deadlift isn't a weak link, it is form. I have trouble getting my hips low enough to make it not an ugly SLDL.

Maki -

Clean house? I doubt it. I'm doing this because I needed something to focus on... I have not been keeping my eye on the ball... because there wasn't a ball.

My article in the first issue of Powermag outlined why I was going to compete.

This isn't about being better than anyone else, this is about having the balls to do it, period.

Tryska -

Depends on the meet.

Last year, at the APA MD meet, there were only a couple competitors in each class. The reason i'd like to get down to 198 is simply to make my lifts better for my class, and because I could stand to drop a little chub.

[Paul Stagg]

OK, here are the specifics...

11/16

Deadlift
135x8
185x8
225x5
8x315x2

As mentioned, my form falls apart as I get tired. Still, got 8 sets of 2. Not sure if I'm going to bump reps up or test my 1RM next week.

Chin (BTW, these are done with a close grip, palms facing each other)
bwx10
bwx5
bwx5

Adding weight next week, rep range on these will stay at 8 - 10 until I get closer to the contest, and we'll use double progression. Train these to failure.

Hammer Row
180x9
180x7

Felt strong on these, going to use the same progression as chins. Start training to failure next week.

Shrug (standing, still working on that thickness)
135x8
225x6
275x7
275x4

I think I'm wasting a little energy on the warmup sets, but I prefer to be a little safe around the shoulders. Adding weight next week.

Hyper ext
bw x 12
bw x 12

adding weight next week.

Only other possible changes are to add pullthrus or good mornings, don't know if I should drop the hypers or leave them in. I figure, as long as my squat is OK, I don't need to worry too much, just need to keep practicing form for the deadlift.

As an aside, had to watch the Friday Night Bicep Pump Up (tm). 3 guys who were there when I got there, and still going when I left.

11/18

OH press (standing)
45x8
65x8
95x8
135x6
135x3
135x3

Used up a little too much steam on the warmups, but I don't like to risk shoulder work without them... perhaps I'll do some light lateral raises and front raises and drop a warmup set. Did not train to limit, though. I think I'm going to stick to a lower rep range here, perhaps stick with a 3x6 or something.

1 arm lateral raise (standing)
25x12
30x8
30x8

I do these very strict. Well under my capabilities, training to failure next week.

Front raise (plate, standing)
25x12
35x12
45x8
45x8

These, too, were pretty easy... last set was a little tough. I may add some intensity tricks here, like static holds and slow movements (5 sec up, 5 sec hold, 5 sec down).

Decline lying extension (shkullcrusher)
(I assume the bar is 20 pounds)
20x15
30x10
70x10
70x8

Easy. Too easy.

Reverse grip 1 arm cable pressdown (because everyone should have one thing in their routine with a really long name - it's the Weider Long Name Excercise Principle)

50x10
50x8

Incline DB curl

20x12
30x8
35x5

Love these. Nice and easy. Adding in another work set next week.

Hammer curl

35x7
35x6

Next week, everything on this day except the shoulder pressing will be to failure for all worksets... I'm going to train the OH press like a core lift.

BW on Sunday morning was 214. hrumph. Yesterday, a co-worker noticed that I look leaner. Pants seem a little looser.. I should probably start measuring again.

Diet is touch and go... not as good as I should be, and I'm not sure I really want to put the energy into it. Cycling carbs (yesterday was a low carb day, today is a high carb day... Chicken and STUFFING!!!), which may explain the weight fluctuation.

Tonight, I squat. Weight is going up to 275 for 2 sets of 8.

Then pause squats

Then a walkout or two with 405.

Then Leg press

then SLDL

Then Leg curls

then calf raises

Then abs.

Hope everyone has a good Tuesday.

[Paul Stagg]

Tuesday, November 20

Squat
45x8
135x8
185x5
225x5
275x8
275x6

Stopped short on second set, probably shouldn't have, but form broke on that 6th rep.

Pause squat

5x195x3

Holy outer thigh sweep, Batman!!! Did these with 70% of my working weight (per advice on Krista Scott-Dixon's website). These are tough.

Leg press

470x10
470x10

Was expecting to lose strenght on these, as I did much more squatting this week before the leg press. Worked them hard, close to limit, so I'm pretty pleased with that. For now, I'll keep the reps at 10 and add 20 pounds a week. (I was thinking I shoud do these with a close stance to work on my outer thigh sweep.. then I came to, and realized that Weider mags are full of crap advice. Apparently, the pause squats limited the oxygen to my brain for a few moments)

SLDL
45x8
135x8
245x7
245x5

At this point, I'm running out of steam... but still made a little progress on them. Felt good... hold weight next week and try for 8 reps

leg curl

110x8
110x8

felt great, weight goes up next week.

Calf raise
100x15
200x9
200x7

did these with a pause at the bottom. Like that.

Skipped abs, which is a bad habit to get into. I'll train them this afternoon after benching.

This afternoon:

Bench 2x220x8

Hammer inclines, Dips, Adding in flyes, CGBP, and abs.

Shoulders and triceps are still a little sore from Sunday.

Forgot to weigh myself today, but pants feel loose.

Have a great Wednesday.

[Paul Stagg]

November 21

Bench
45x8
135x8
185x5
220x8
228x8

Hammer incline
200x9
200x7
200x5

Dips
+25x7
+25x7
+25x7

Flye
40x8
40x8
40x8


CGBP
45x10
135x5
185x5
185x3x
185x3

Good one, overall. Strenght is up, Dips was nice progress,

Today, I puill. Still hacvent decided on what to do, either add weight and pull lots of low rep sets, or test the max, we;ll see how I feel later.

Just popped in to update this, I probably won't be around the rest of the day.

[Mystic Eric]

keep up the good work pauly

[Paul Stagg]

I forgot to bring my training log with me today... but I can give basic details.

Friday, Nov 23

Decided to try a 1RM deadlift, as I really haven't done so.

Not happy. Not at all.

Warmed up.

Last warmup set was 365. Pulled it like the laws of gravity do not apply to my deadlifts.

Loaded to 405, thinking this is no problem. I mean, 405 is really just another warmup. 365 was EASY. I'm the man! 405 is NOTHING.

Pulled it to my knees.

Realized my form is screwed up. (I'll get to this in a minute)

Rested for a couple minutes, and gave it another shot.

Didn't move.

Form issues: When the weight gets heavy, instead of thrusting the hips forward to get upright, I actually just straighten my legs and raise my rear end (which gets the weight to my knees, and I'm then doing an SLDL). This leads me to believe that my quads are the strong link, and that the posterior chain is the weak link.

So how do I fix this?

First, I'm retesting the max again. There was some distraction on Friday that may have contributed to the poor pull. More than that, though, I'm going to focus hard on keeping my hips moving forward instead of moving up.

Second, I need to do more (or better) hamstring and low back work.

The rest of my Friday workout was awesome. Everything progressed.

Sat was an off day. I drank some wine.

Sunday was Shoulders and arms. Another good day. More progression.

today is an off day - tomorrow is squats. I'll have my training log tomorrow, so I'll post details then.

[Paul Stagg]

Specifics:

11-23

Deadlift
135x8
135x8
225x5
315x2
365x1 (easy)
405x0
405x0

Chins
+25x8
+25x4
+25x4

Nice to get 8 with the added weight. Up 10 pounds next week

Hammer Row
200x10
200x10

progression = ace Up 20 pounds next week

Shrug (standing, for, well, you know.)
135x8
225x8
285x7
285x5

Add 10 pounds next week

Hypers
+25x12
+25x12

These were pretty easy. I think I'm going to add good mornings in on this day, probably right after deadlifts. The hypers might get redundant... we'll see.

11-25

OH press
45x8
65x8
95x5
145x5
145x5
145x5

did light lateral and front raises as a warmup and dropped reps on the last warmup set to save energy. Worked nicely. We'll stick with the 3x5 here, adding 5 pounds a week.

Lat Raise (1 arm, standing)
25x8
30x12
30x10

Up to 35's next week

Front raise (plate)
25x12
45x12
45x12

Have to throw in some intensity boosters here. Not sure what, yet. Might just go to a barbell.

Decline skulls

20x15
30x8
60x10
60x6

Nice. Add 5 pounds next week

1 Arm pressdown

60x10
60x8

Add 5 pounds next week

Incline curl

20x8
35x10
35x6

Up to 40's next week

Hammer curl
35x9
35x9

Hold weight, add a rep next week.

All in all, everything is progressing, but I'm still just 3 weeks in after a layoff.

Tonight is supposed to be squat (2x290x8), but I'm not feeling 100% right now. We'll see.

[Paul Stagg]

Well I went to the gym, although I really didn't feel all that hot. Dunno if that was the right thing to do.. my squats suffered, but I DID get there.

Squat
45x8
135x8
185x5
225x5
295x5
295x5

The rep goal was 8, but I just couldn't get past 5. No huge deal, but dissapointing. Next week, reps drop to 5 (at 300 pounds). Today was only supposed to be 289, but I didn't feel like finding the 2.5 pound plates to load to 290. I never really worked on my conditioning like I need to... something to consider, as high rep squats are not my friend.

Pause squat
205 - 5 sets of 3

Boy, howdy, these are tough. 3 second pause. I was starting to feel a little better... glad I made it to the gym and all...

Good morning
45x8

Someone was using the leg press, so I did a quick light set of good mornings to practice the lift a little.

Leg press
490x10
490x10

progression continues. These sucked feeling ill, but I did them.

SLDL
135x8
245x8
245x5

Added a rep. Good deal. Poundage goes up next week. Goal is to use my squat weight for SLDLs.

Leg curl
110x9
110x8

Added a rep. Very tired, cranky, and felt like poo. Skipped calves and abs (again).

Stopped and got pit beef on the way home (there is this great pit beef trailer right next to a strip club on the drive home). That made me feel a little better.

Bench tonight. Feeling about 90%

[Tryska]

what the hell is pit beef? :confused:

and question.....are you using a certain number of reps at a certain preset weight, in order to judge when to up?

[Paul Stagg]

Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.

(The also sell these french fries that are UNBELIEVABLE, but, alas, I'm dieting)

My poundages and reps are preset for 14 weeks. The poundages are set as a %age of 1RM, and the goal is to add about 7%.

For squats, for example, my 1RM is 405. I dropped some off that, as it's a gym lift, so I used 380 as my max.

Now, since I had taken some time off, I didn't stick to the reps for the first couple of weeks... not a big deal, as the point of the first 4 weeks is to grow a little, and I don't want to grow (I'm holding at 214. If I gain 6 pounds, I go UP another weight class, when I want to go down a class. Me lifting in the 242s would be stupid.)

For example, next week is 2 sets of 5 with 79% of my 1RM (300). Week 6 is 2 sets of 5 with 82%, week 7 is 2 sets of 5 with 85%, week 8 is 2 sets of 5 with 88%, week 9 is 2 sets of 3 with 91%, week 10 is 2x3 at 94%, week 11 is 2 sets of 2 with 97%, week 12 is 2 sets of 2 with 100%. Week 13 I may deviate from the plan, and try to hit 405 for a double or triple although I'm not sure... we'll see how things are going. Week 14 is the week of the meet, and the goal is to do 107% for 1 (which would be 405 in the meet).

Goal for the meet is to open with 360 (I triple this in week 10), unless I hit a triple with a higher weight in the gym. Then go to 405 for my second attempt, and see what I can do on the third. The second attempt is the goal weight for the meet (the first attempt is something I KNOW I can do so I get a total)

Each lift is set up to progress like that, although I didn't do it for deadlifts, as I'm not a high rep puller, I'd rather do lots of low rep sets to practice pulling. I will probably move pulling to sets of 5 and 3, though.

Planned attempts:

Squat: 360, 405, 415?
Bench: 285, 315, 320?
Deadlift: 385, 435, 450?

(My original deadlift goal was to pull 500, but I don't see that happening.)

If I hit my second attempts, I'll total 1155. If I hit the thirds, I'll total 1185 - and depending on how I feel, I may push the pull to get to a total of 1200.
If I miss everything but my openers (which would suck), I'll still total 1030, which isn't bad for a first meet.

[The_Chicken_Daddy]

Originally posted by Paul Stagg
Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.


you mean a kebab then.

[SamB]

good luck @ the meet

[Paul Stagg]

A kebob is on a stick, though.

Pit beef is not.

Thanks, Sam.

[The_Chicken_Daddy]

over here there's two types: one on a stick [no one makes them any more] and the one's where the meat is carved off a giant meaty thing and thrown into pita bread and stuff.

the "meat" is supposed to be lamb...i think, but really it's old newspapers, a left boot, a stolen shopping trolly, fish heads, racoons tail, apple cores and saw dust all nicely compact together. tastes wicked too...

[Tryska]

that's the lamb hunk they carve off of for Gyros....

he's basically talking about barbecue beef. (i think)..like a brisket, i'm betting.

anyways....paulie..i just got time to read through the full post...so basically, you've plotted out exactly where you wanna be poundage-wise for the next 14 weeks. hmm. the way you got it planned you should be all set for the meet then. I've gotta start goal-setting, although i don't know that i can plan quite how you have. i'm gonna have to think on how i'm gonna do this...

[Paul Stagg]

It's not too tough - just figure out where you want to be (I want to total 6x my bodyweight), and figure out how to get there. In my case, 6x bw is pushing it for this meet, but the next one I'll get there.

As far as setting up the training weights, it's based on current 1RMs. Pretty easy to plan out... you just then have to hit all the rep goals. For the most part, there are only a couple of weeks where that is at risk.

Now, the report:

Nov 28. My mom's 60th birthday.

Still not feeling 100%. I don't know what I'm fighting off.

Bench

45x8
135x8
185x5
230x6
230x6

I had more in me on both sets, but no spotter, and feeling a little off hurt my confidance. (goal was 8 reps) Next week, we go to 5 rep sets.


Incline press (barbell)
135x8
185x2
135x12
135x8

Took out hammers. I thought about it, and I think I'm better off with no machines in the pressing. I HATE bb inclines, and I'm not good at them, but I think we'll keep them in and get good at them. Weights were haphazard as I haven't done these for quite some time, and had no idea what my capabilities are.

Dips
+35x7
+35x7

Ace.

CGBP

45x10
135x5
185x5
185x5
185x5

Ace. Add 5 pounds a week till I cant get the 3x5, then start doing triples.

Didn't do flyes - didn't feel like it.

So, the precontest bench routine is set, now.

Bench periodized as above post (I may add an additional set as reps decrease)

Incline bench - shoot to match CG poundage.

Dips - 3x7, keep adding incremental weight.

Flye - If I feel like it, a couple of sets of flyes.

CGBP - 3x5 till I miss, then 3x3

Any suggestions from the students of PLing?

[The_Chicken_Daddy]

Ace.

[Paul Stagg]

211.5 this morning.

Ace.

Deadlifts tonight.

Haven't decided yet what to do.

[Paul Stagg]

Nov 30

Deadlift
135x8
215x5
215x5
325x5
325x5

I was deadlifting next to one of the biggest humans I've ever seen. I thought I was the man, 'cause he was only pulling 405 for triples for a couple of sets. Then I realised they were warmups. These felt pretty good. Form is improving.
I think I have a lot of room to improve these.

Chins
+35x7
+35x5
+35x4

Reps dropped, but this is still progress. May hold the weight here and shoot for more reps next week.

Hammer Row
220x10
220x7

Ace. Keep adding 20 pounds until about 6 weeks out. If reps are still high then, poundage goes up in increments of 50.

Shrugs
135x8
225x8
295x7
295x4

Ace again.

Good morning
45x8
95x8
105x8

Getting used to these.. I've never done them before. Found that my hamstings feel tight, which is probably hurting my squat and deadlift form. Need to work on flexibility there. Otherwise, these felt good. These did get an odd look from the Friday Night Bicep Pump Up crew. I feel bad for those kids.

Off for pit beef. Wife is out with folks she works with.

December 2

Standing OH press
45x8
65x8
95x8
155x4
155x3
155x3

Yikes. Upped weight too fast, I think, although I'm still not in PR territory on these... perhaps all the pressing is holding back progress? Hold steady here till I get 3 sets of 5.

1 arm lateral raise
25x8
35x8
35x8

Front raise (ez curl bar)
20x8
40x8
50x8
50x8

A little tought than the plate raise, but weight is up. Also a little hard on my wrist for some reason.

Decline skullcrusher
20x15
30x8
85x9
85x8

Ace.

1 Arm reverse grip pressdown (for the pump and all.)
65x9
65x7

Incline curl
20x8
40x8
40x5, drop to 20x4 (More pumping. I'm going to have hyuuj gunz)

hammer curl
40x8
40x8

Lifed with one other person in the gym on sunday. Pretty cool. Lifting was far better fro my health than watching the Ravens' game.

[Paul Stagg]

10 weeks out from the meet.

What am I going to do to make sure I reach my goals?

I will stay on schedule with my lifting, regardless of other things (work travel, X-mas parties, happy hours, etc.)

I will work the three lifts to the limit to ensure I hit my rep and weight targets. If I miss a lift on form in a set, the set doesn't count.

I will perform every single rep of the three lifts in competition form (Squats to legal depth, benches with a pause, pulls without hitching.)

I will focus on abdominal and low back strength improvement.

I will do some form of cardiovascular work at least twice a week.

I will maintain a positive attitude about my lifting.

I will put more focus on getting the appropriate amount of rest.

I will be honest with myself about capabilities and poundages. If I need to scale back on poundage for this to work, that's what I'll do.

I will continue to do my best to set a good example to others.

I will continue to be a good representative of the Iron Game (as McCallum would have defined it)

I will put additional focus on my eating habits in order to continue to keep weight gain in check.

I will stop using any drugs 6 weeks out from the meet.

I will continue to keep clear records of my progress.

[The_Chicken_Daddy]

Originally posted by Paul Stagg
I will stop using any drugs 6 weeks out from the meet.


you on about the niacin? for the pump and all...:)

[Paul Stagg]

LOL.

I'm using Adipokinetix. It's a drug, and a performance enhancing one at that.

[Paul Stagg]

Supposed to squat tonight, but I'm bagging it, and going tomorrow. I'm wiped, and feel like I need an extra day off.

[jock227]

Paul u sound huge.. lets see a pic

[Paul Stagg]

Buy the March issue of PowerMag... there is a good pic of me there.

I'm also in a couple of other issues, but the pics are not as good.

[Paul Stagg]

tuesday is normally squat day, but I needed an extra day of rest...

Actually, I need a couple of days of rest... so...

Tuesday I took completely off.

Wednesday, did 30 minutes of low intensity cardio.

I hate cardio.

Today I'm going to get a Christmas tree.

Tomorrow, I squat.

Bench Saturday

Pull Monday

Then I'm off on a biz trip Tues, wed, and Thurs... I'm going to try to find a gym there. Oh press will be on Tues, then I'll squat when I get home on Thursday if I have the energy.

Did I mention I hate cardio?

[Tryska]

cardio = hardcore.

ergo...j00 are hardcore.

[Paul Stagg]

Not my cardio.

Not yet, anyway.

[Paul Stagg]

Well... enjoyed a couple of days off lifting... got back to it on Friday.

12/7

Squat
45x8
135x8
158x5
225x5
305x5
305x5

Second set was harder than I was hoping it would be.

Pause squats

5x210x3

These are hard.

SLDL
45x8
135x8
275x5
275x4

Time to kick it up a notch. Weight up 30 pounds from last time.

Leg curl

120x9
120x6

Progression continues.

Calf raise
100x10
220x13
220x10

Crunch
bwx15
+25x15
+25x12

You'll notice the lack of leg presses. Methinks they were too much with the pause squats... and I think the pause squats will be a bigger help. So, the leg presses are gone. I'd rather have that energy for SLDL.

12/8

Bench
45x8
135x8
185x5
235x5
235x5

No problemo.

Incline press

155x8
165x6
165x6

didn't work these to failure, just finding a nice rep range to get the poundage moving. I like 6.

dip
+35x10 (holy ****!)
+35x8
+35x7

This might have been a PR - I need to look at my old training logs. And 10 wasn't failure. Anyway, it is up. Go to 45 pounds next week.

Flye

45x8
45x7

CGBP
45x8
135x5
190x4
190x3
190x3

I was not happy with this. Only went up 5 pounds, but lost reps... I don't know what the deal was... maybe the dips took too much out of me, maybe I was just out of steam.... Hold this weight next week and get the 3x5

Off on Sunday.

Today is supposed to be deadlifts, but I'm a little sore from Squatting on Friday. I also have a lot to do today. We'll see.

[Tryska]

a?

a??


a what? you've left a cliff hanger.....

[Paul Stagg]

better?

[Tryska]

much.

thank you! :)

[The_Chicken_Daddy]

pauly, you say you're getting back after a layoff, correct?


what caused this lay off?

[Paul Stagg]

I didn't train for about 5 weeks, from the end of september to the beginning of November.

The layoff was caused primarily by work stress, although laziness played a bit of a role.

[Paul Stagg]

Was out of town last week. Did some active recovery stuff (cardio in the morning, a teambuilding thing running around in the mud)

Got back in the gym on Saturday.

12/15

Deadlift
135x8
225x5
225x5
275x1
335x1
335x5
335x5

Note the first set at 335 stopped at 1... I just didn't feel right about the setup and pull, so I stopped, took off my belt, rested a bit more, rechalked and tried again. Glad I did. 335x5 is a PR for me. first set felt like nothing... second set I'm not sure I could have done another.

Chins

+45x5
+45x5
+45x4

Changed my mind from last time, and just added weight. Would have been happier with 6.

Hammer row

270x6
270x4
270x4

same as chins. Increased weight and dropped reps - right pleased with this.

Good morning

45x8
95x8
135x5
135x5

Feel good. A little tight still in the hamstrings, need to focus on flexibility.

Shrugs

135x8
225x8
315x4
315x3

New PR. Ace.

Off on sunday. Ate too much.

Tonight is shoulders and arms, and I should probably sneak in a little cardio.

[Paul Stagg]

Catching up...

12/17

OH press
45x8
65x8
95x5
155x5
155x4
155x2

Got 5, but I want 3x5. Keep at this 'till progressin quits or I get to 3-4 weeks out... then i'll drop the OH presses altogether.

1 arm lat raise

25x8
40x7
40x6

Ace. Super strict, and these keep going up.

Front raise w/ ez curl bar.

20x8
55x6

I hate these. Don't like the way they feel. Dropping them for DB front raises next week.

Skulls

20x12
70x5
90x8
90x4

Hmmm... I think I did the second set too quickly after the first.

1 arm rev grip pulldown (for the pump and all)

70x8
70x7

Incline Curl
20x8
45x6
45x4

Ace. I really need to look at my old training log.. I think I'm setting prs all over the place.

hammer curl
45x7
45x5

12/19

Squat
45x8
135x8
185x5
225x5
275x1
315x5
315x5

Ace workout. Worked on speed on the warmups, carried over nicely to the worksets... I did reps much faster than I usually do. Felt pretty easy. Had someone look at my form - I'm hitting depth well.

Pause squats
5x220x3

A minute rest between sets. I'm getting good at these, and they seem to carry over to squats.

SLDL
45x8
135x8
285x5
285x4

Good.

Leg curl
140x5
140x5

Good.

Calf raise
100x10
240x10
240x10

Crunch
bwx15
35x15
35x11

No cardio. I should do some. Really.

Tonight, I bench.

[Paul Stagg]

As is the usual case, after a solid 6-7 weeks of training, something is going to screw it up 7 weeks out from the meet.

Last time, it was work. This time, I already know that I'm going to be travelling three weeks out of the 5 prior to the meet, and was planning on getting thru that.

This time, it's tendonitis.

12/20

Bench
45x8
135x8
185x5
245x5
245x5

Had a retarded spotter on the second set, wanted to touch the bar every rep. Elbows really hurting.

Incline
135x5
175x5
175x4

Good stuff. Didn't train to failure, try to push these.

Dips
+45x5
+45x0

Elbows killed me. I'm in some serious pain.

CGBP
45x8
135x5
190x5
190x5
190x5

Ace. had trouble with this last week, this week they went up no problem. These don't hurt.

Notes from the training log:

Need to do a better job warming up elbows. Time to drop the dips, perhaps add extensions?

Today, Dec 26, my elbows still hurt. I'm pretty sure it's tendonitis... i'm also uncomfortable typing. Been taking advil

12/22

Deadlift
135x8
225x5
225x5
315x1
350x4
350x2

I think I need to adjust my formula to determine the working weights. Granted, i wasn't feeling my best, but I can't keep missing stuff like this.

Chin
+45x5
+45x5
+45x5

prgressed onthe last set. Elbows bothered me, but I think I had more reps in me.

Hammer row
290x5
290x5
290x5
Good deal.

Good morning
45x8
95x8
155x5
155x5

Felt good.

Shrug
135x8
225x5
335x5
335x5

Ace.

Rear delts
20x10
20x10

Felt like doing these to make sure I'm not developing any muscle imbalance.

Due to elbow pain, skipped the OH press workout that should have been on 12/24, hoping a couple of days off pressing would help. It is not helping.

I squat tonight, and need to figure out how I'm going to train around this (If I'm going to train around it)

[Paul Stagg]

Haven't trained since 12/22 due to tendonitis.

Took a look at results so far, some things I've learned, and what to do next.

I think I'm going to give Westside a shot. I like the routine I'm using, but I'm over reaching, and I made a mistake not actually testing my maxes to know exactly where to start.

Plus, the westside program fits nicely even if I don't end up doing the meet.

I'll decide this week if i'm doing the meet... I'm going to start out Saturday with a Squat ME day where I'll actually squat, and get a 1RM. If that 1RM is 400+, that's one criteria

Then, Monday I'll do ME bench. If the bench is 300+, I'll definately do the meet, regardless of training or work, just to get the experience.

If the ME lifts are more than 5% off (380, 275 or less), I'm going to have to factor in my training and work to see if I do the meet.

[Chris Rodgers]

LOL

I like how on that other thread you tried to say I was near your maxes. You know how hard it was for me to squat 3 plates?? I'm still workin my ass off to get to 2 plates on bench too.


I'd say do the meet either way if it doesn't interfere with your work/family life. Everyone says they are awesome to do and you meet a ton of cool people. It's up to you though.

[Paul Stagg]

That's what I'm leaning towards, but I would like to have fairly respectable lifts.. or even know where they will be.

Your pull is close to what mine is.

[Adam]

Definatly do the meet Paul! You'll have lots of fun and get to meet a lot of great people. The parties after it are fun too:alcoholic:D

[IGF-1]

meets are fun! defineately go for it paul! i did one meet in highschool and just the energy around ya is amazing, other competitors cheering you on during your final lift:D

[Neil]

You should try some glucosamine and chondroiton combined with iceing a few times a day for the tendonitis. If it's not chronic or too serious than it should take care of it fairly quick.

[Paul Stagg]

Been using the G-C combo, and resting... seems much better.. a little tender, but much better (last week it hurt to pull a door open and to type)

Westside, day 1:

Dec 29
ME Squat

Squat
135x8
185x5
225x3
275x3
315x3
335x1
365x1
405x0

Just missed the 405, got to parallel, but not deep enough. I lost my confidence. (I had someone watch my squats to make sure they were competition legal.) The guy watching me thought I was good for the 405, as it came up pretty quick.

Hyper ext
3x10

Pull throughs

3x8

40, 40, 50

I can do more than this

Pull down abs
5x10
50,60,70,70,70

Straight leg raises
3x15, 2x10

Tonight is ME bench.

[Tryska]

hey paulie!

just wanted to let you know i thought of you last night. I was watching "Pecker" (john waters film, of course) and umm..pecker's grandmother (mee-mawmaw) had a pit beef stand right outside there house. (and a talking virgin mary statue)

that is all. *lol* it was a good movie...real camp.

[Chris Rodgers]

LOL, that movie is hilarious! Now back on topic.


Good job on the squat. Was the squat raw? If not, what did you have on? Belt, wraps, etc.?

[The_Chicken_Daddy]

you saw a camp film called 'pecker' and thought of Pauly?

U-huh....

[Tryska]

you know..i was just waiting for someone to say something to that effect.


like i said to you the other day.....predictable. you've just added to my ennui. so disappointing.

[PowerManDL]

Clowns scare me.

[Paul Stagg]

Pit beef is hardcore.

The squat was belt only.

I benched on Monday - need to get my training log out of the car.

Got 275, missed 285. No arch, no belt, loose wrist wraps, 2 count pause. Didn't have a spotter, so did them in the power rack... I think a lift off might help a little. The 275 felt really easy, I think I just tried the 285 too quickly.

Figured out where the tendonitis came from, too. Benching. It's the biceps tendon. Hurts like a mother under heavy loads... I think it's because I lower the weight to my chest slowly.

[Paul Stagg]

Dec 31

ME bench
45x8
135x8
185x3
205x3
225x3
245x3
265x1
275x1
285x0

The 285 got off my chest, but not far. I think I wear myself out doing too many warmups. Oh well. I haven't tested my 1RM on the bench for years, so this is just a learning experience.

Lying tricep ext (barbell)
6x10 - 65 lbs

Pushdowns
3x10 - 120 lbs

1 arm pressdown

3x15 - 30 lbs

I like this. My triceps were toast.

Today was supposed to be DE squat, but it's getting pushed back to tomorrow. I have to take my dog to the vet, she had a seizure last night. Called a vet hospital while she was having it, they said as long as she seemed OK after (she did) that she just needed to see our usual vet. Wifey called our vet, who said they had an opening on Friday, but wanted to see her sooner, so I'm taking her today.

So, I squat on a box tomorrow.

My triceps still hurt from Monday.

[Adam]

Paul how wide are your hands spaced when doing squats? I find if my hands are close to me that my bi's start getting tendinitous(sp?). Hammer curls helped the pain go away too.

[Paul Stagg]

Index finger on the ring.

I thought about that, as I did change my stance some (per Dave Tate, I pull my elbows down instead of back)... and just read that doing that may require a wider grip to avoid tendonitis.

[The_Chicken_Daddy]

~looks about for the flock of chicks~

btw, you calling the wife 'wifey' = ace.

[Paul Stagg]

First workout of th enew year...

Interestingly, the gym didn't seem more crowded. There were a couple new chickies using the cardio equipment. They won't last long. I did se a few folks signing up for memberships... they looked a little concerned at the hardcoreness of the gym.

Also - my dog seems ok, the vet said that they have to run blood tests to rule out a bunch of things that could cause seizures to determine if it might be epilepsy. My dog hates the vet. She has to wear the 'party hat'.

Anyway.

1/3

DE Squat

Box squat (on a bench that is a little high)

Warmup
45x8, 135x8, 135x5, 185 x 3

10x2 @ 200

These took less than 10 minutes, so I know rest periods averaged less than a minute. Worked on speed off the box (bench), and started to get the hang of it about halfway through.

Pull Throughs
3x8 @ 50

One leg squats
4x10 @ 45

OK. This is the biggest ego bust of all time. I put the bar on my back to get the feel of them, and realized that was all I was going to put on my back.

DB rows
4x6 @ 100

Shrugs
3x15@185

Off tonight. DE bench tomorrow, ME squat Sunday

[Tryska]

why a party hat is she's having seizures?

my gym is a zoo right now. it was like this last year too. they are all usually gone by february.

[Paul Stagg]

Originally posted by Tryska
why a party hat is she's having seizures?



What?

Have you been drinking?

The 'party hat' is a little muzzle the vet puts on dogs who are, um, uncooperative.

One would think the 215 pound owner of a 20 pound sheltie would be able to control her. But she ain't playing around when it comes to the vet.

[Tryska]

oh...a. is=if.

b. i thought you meant one of those big collar things they put on dogs who have fleas so that they don't try to bite their asses or something.

[Paul Stagg]

Nope. Just trying to keep her from biting the vet.

[Tryska]

oh okay...so it wasn't a long -term thing then.

and maybe i am drunk. i'm not really feeling with it today.

[Chris Rodgers]

HAHA, they put one of those lamp shade things on my dog once so she wouldn't bite her butt. Funniest thing I ever saw, she was bumping into walls and she couldn't get in the car. Me and my pops were laughing so hard I started to tear.



Were you pausing and releasing the hips on the box squats ala Westside?

[Paul Stagg]

It took me a couple of sets to get that down, but yes.

Kept everything tight, but released the hips (stopped trying to spread the floor) when I hit the bench for a split second, then explode up.

[The_Chicken_Daddy]

so the flock of chicks in your journal = Latty and Tryska.

i see...

[Tryska]

and you, sweetcheeks. ;)

[The_Chicken_Daddy]

oh bum...

[The_Chicken_Daddy]

actually, the inclusion of me in this little group has just increased the sex appeal of Pauly's flock by 90%.

For any flock brokers out there, now would be a good time to invest...

[Paul Stagg]

1/5 DE bench

Bench 10x3 @185
3 close, 4 med, 3 wide.

Med grip is my normal benching grip.

Completed the 10 sets in under 10 minutes.

Lying DB tricep ext
4x8, 25lbs

Easy.

Lateral raise
3x10, 30 lbs

Bent over lat raise
3x10, 20 lbs

did 3 sets of 15 hammer curls at the end of the workout to see if that helps my elbows (just 15 pound DBs)

15 minutes on the bike at level 2

1/6 ME Squat

Good mornings
45x8
65x5
95x5
135x3
185x3
205x3
225x1
235x1

Hyper ext
3x10, BW+10

Pull throughs
3x8x60

Pull down abs
5x10x80

Straight leg raises
5x15

Got a cold on Saturday, didn't bother me much on the DE work. Sunday it bothered me a lot.

Off tonight, ME Bench Tuesday.

[Franco]

When you used the Good Am's as your ME what stance did you use?

Do you intend to incorporate chains and bands within your routine?

[Paul Stagg]

About shoulder width. Narrower than my squat stance.

No chains or bands for now.

[DaChickenShowYo]

I believe I read something at Dr. Squat that says bicep tendonitis from benching is usually caused by the restriction of scapulae movement due to the bench. You have been benching westside style w/ shoulderblades pulled back right?

[Paul Stagg]

Benching Westside style?

I do retract my shoulderblades, but do not use a very big arch.

[Paul Stagg]

Still have this cold that is kicking my ass.

No training today.

[Tryska]

you are still hardcore paulie.

hope you feel better.

[Paul Stagg]

This cold is hardcore.

I'm usually good for a little cold maybe once or twice a year... a couple of days of sniffles and sneezing... a little NyQuil does the trick.

This thing is killing me.

I can't eat, I can't sleep, I'm having trouble working. This sucks.

I do feel a little better than yesterday, so hopefully I'll kick it soon.

[Tryska]

goldenseal tea. or megadoses of vit c. yates told me to do that when that cold was kickin' my ass a couple weeks ago. it worked like a charm too.

[Paul Stagg]

I'm doing 10g of C a day.

I'm telling you, this is a hardcore cold.

[Tryska]

damn. it is hardcore. well think of it this way, there's an ebola outbreak occuring somewhere in africa right now, so it could ALWAYS be a lot worse. *lol*

[The_Chicken_Daddy]

binging will get rid of it.

[Paul Stagg]

Got back to the gym on Saturday, after getting mostly over my hardcore cold.

Jan 12

ME bench

Board press
45x8 (2)
95x8
135x5
185x3
225x3
245x3
275x1
285x1
305x0

Missed the 305 - it moved, but not far. Used my calk container as my boards.. it's about 3.5 inches, which is just about right. When I missed the 305, I dropped it on the edge of the chalk, shooting the chalk out of the power rack to a guy who was waiting to squat. He just looked at me and said "westside?".

Lying tricep ext
6x10 @ 70

Pushdowns
3x10 @ 130

1 arm press
3x15 @ 35

Looiing on Dave Tate's site, I realised thes are shoulder presses, not pressdowns, so I did 'em. May not look hardcore doing 1 arm shoulder presses with a 35 pound DB, but these were no fun.

17 minutes cardio, albiet, not hardcore.

Jan 13

DE Squat

Box squat (13 inch box, which is just below parallel)

10x2 @ 216

Still working on speed.

Pull thrus
3x8 @ 70

1 leg squats

4x10 @ 45

DB rows
4x6 @ 105

Shrugs
3x15 @ 195

Gym heat wouldn't shut off, it was like a sauna. Very uncomfortable workout. No cardio.

Tonight, I have to go to the dentist. I'll probably burn some calories writhing.

[ericg]

Originally posted by Paul Stagg
....I dropped it on the edge of the chalk, shooting the chalk out of the power rack to a guy who was waiting to squat. He just looked at me and said "westside?".....

Thats funny. Great lifting Paul!

Glad to hear u are better :cool:

[The_Chicken_Daddy]

the suprising mellowness of jar of flies is pleasantly relaxing. This stuff is rather fantastic.

[Paul Stagg]

LOL!

Yes, AIC is good stuff.

DE bench tonight.

[The_Chicken_Daddy]

PaulyWauly, have you heard a song by the stereophonics called 'I wouldn;t belive your radio' or some crap like that. They have blatantly ripped and blungeoned the riff from 'No excuses'. Sick bastards. For the love of God!...

[Paul Stagg]

Nope - I've not heard it.

BTW - Dentist yesterday.

Ace. Hadn't been for like 4 years.

No cavities, just needed a good cleaning.

My teeth are hardcore.

[The_Chicken_Daddy]

Not as hardcore as 'godsmack'. punk.

[Paul Stagg]

My teeth are Slayer hardcore.

[Tryska]

*lmao@paulie's hardcore teeth*

and slayer.

[The_Chicken_Daddy]

Is that the name of the brand then? Slayer Denshes.

[Chris Rodgers]

That "Westside?" comment would have had me rollin.


Good work Pauly, it's lookin sweet and that's a nice press. :D

[Paul Stagg]

305 goes up on Friday. No doubt about it.

1-15

DE bench

Bench
10x3 @ 180
3 close, 4 med, 3 wide.

Finished in 10 minutes. Speed seems to be improving.

Lying db tricep ext
4x8x30

Lateral raise
3x10x30

Bent over lateral raise
3x10x25

Hammer curl
2x12x25

Cardio
17 mins on the elliptical trainer. Not hardcore.

Apparently, everyone waited 2 weeks to join the gym for their resolutions. Easily twice as many people as usual, and some great entertainment. I actually laughed out loud a couple of times. Lots of people working chest and arms... the only squatters were regulars.

I did see a guy who looked to be about 6'2, and perhaps 150 pounds doing deadlifts... good for him.

I think I need to get there a little later tonight, the crowd thins out a bit between 6:30 and 7.

[Paul Stagg]

1/16

ME Squat

Good mornings
45x8
95x8
135x5
185x3
205x3
225x1
235x1
245x1

Hypers

3x8 +25

Pull throughs
3x8 @ 70

Pulldown abs
5x10 @ 90

Straight leg raises
3x20

Off tonight, ME bench tomorrow.

[Paul Stagg]

1/18

ME Bench

Board press
45x8 Full
45x8
135x5
135x5
185x3
225x3
245x3
275x1
295x1
305x rrraaaahhhhhh!!!! got stuck about halfway up, got a little help to finish it off.

Lying tricep ext
3x10x75
2x7x75
1x6x75

Upped weight too fast on this.

Pushdowns
3x10x140

1 arm press
3x15x35

Hammer curls
2x15x15

1/19

DE squat

Box Squat
10x2 @ 225

Done in 10 minutes

Pull thrus
3x8x90

1 leg squats
4x10

DB rows
4x6x110

Shrugs
3x15x185

DE bench tonight.

[The_Chicken_Daddy]

Originally posted by Paul Stagg

1 arm press
3x15x35

Hammer curls
2x15x15



Nice job, Pauly!

Good to see you're kicking it with the good stuff. Hardcore Stylie.

[Paul Stagg]

I am hardcore.

I am Hardcore Evilmeaniepants.

1 arm OH presses are good to keep the ego in check. The hammers are to help with tendonitis.

[The_Chicken_Daddy]

but what about the pumps? for the gunz? and the niacin?

[Paul Stagg]

I got a rocking pump from doing the extensions.

Shrugs are still standing, for thickness and all.

Or was it height?

I'm confused, yet hardcore.

[heathj]

Paul, don't make me ban you for saying standing shrugs are for thickness. tuttut


j/k :D

[The_Chicken_Daddy]

No, no, Hardcore Pauly, you were correct frst time. Standing = thickness because of the cheating. Seated = height because it's strict.

[Paul Stagg]

Are you sure? I thought it was becasue the weight is in front of you when standing, but next to you when seated.

Gee wiz... what I need is an article on trap training with the word 'blitz' in it.

[The_Chicken_Daddy]

If only we were banned from abc. We could go back and check the archives. I could spend 5-10 minutes of my life trying that, OR I could go and stick pins through my eyeballs...

[Paul Stagg]

But they are EXPERTS!

They said so. I mean - look how many posts some of them had.

[The_Chicken_Daddy]

haha

well thanks, hardcore Pauly. You've just demolished any/all credit or respect i may have had on this board. :)

[Tryska]

wow..i didn't even notice that hammer curl stuck in there...

hardcore paulie i challenge you to a curling duel. hee hee.

[Paul Stagg]

I'm sandbagging.

1-22
DE bench

10x3 @ 185
3 close, 4 med, 3 wide.

Done in under 10 minutes.

DB tricep ext
4x8 @ 30

Lateral raise
3x10 @ 30

Bent over lateral raise
3x10 @ 30

Cardio - 20 mins on the treadmill.

Tonight is ME Squat. I might do a deadlift tonight.

[Paul Stagg]

1-23

ME squat

Zercher squat
45x8
95x5
135x3
185x1
195x1

Tried to get 225, but couldn't pick it up. Never done them before, I think as I get used to them, the poundage will go up. I did like them.

Hyperext.

5x5 @ 45

Partial deads (pins slightly below Knees)
3x20 @ 185

Brutal.

Pull thrus

3x8 @ 100

Pull down abs

5x10 @ 100

Off tonight.

[Chris Rodgers]

Zerchers :thumbup:


I would like to commend Getin Bigger for bringing Zerchers into our routines. I believe he was the first one on here to speak of them and how good they were. Now I do them, Belial, Pauly, Franco, the list goes on.

[Alex.V]

Originally posted by LATMAN
I would like to commend Getin Bigger for bringing Zerchers into our routines. I believe he was the first one on here to speak of them and how good they were. Now I do them, Belial, Pauly, Franco, the list goes on.

Damn right. We be some zercherin' fewls. Just did them today.
:D

[Paul Stagg]

Zercherin' Fools.

I like that. Sounds interesting and slightly disgusting at the same time.

I'm not sure I like them as an ME - the most I could pick up was not the most I could squat, although I am a bit sore in places I'm usually not.

[Chris Rodgers]

I agree. I never tried them for ME. I like them as an assistance movement for anywhere from 3-8 reps.

[Franco]

Zercherin' Fools, hehe sounds pretty cool. Now if only everyone would also incorporate kneeling squats then we would be unstoppable:D

I've never thought of using Zerchers as an ME, I prefer using them as an assistance movement

[Paul Stagg]

Well then - I'm a hardcore trailblazin' Zercherin' fool.

I'm incorporating kneeling squats the next time I change my assistance stuff.

[Adam]

Zerchers are ace!

Paul did you use padding when you did them?

[Paul Stagg]

Padding?

Padding isn't hardcore.

No. Didn't even think about it. I did keep my sweatshirt on to reduce some of the discomfort.

Padding would probably be a good idea.

[Adam]

Only problem with padding is that it makes your arms open up more since it is bigger then the bar and makes it even harder to hold onto the wieght. Go hardcore and dont use padding:)

[The_Chicken_Daddy]

if you use padding you'll have to start bar brawling to keep your hardcoreness, Pauly. You know the rules...

[Paul Stagg]

I'll include bar brawling as my GPP.

Tonight is hammer curl and ME bench.

[Tryska]

hooligan! :swear:

[Paul Stagg]

1/25

ME bench

Floor press
45x8
95x8
135x5
185x3
225x3
245x1
255x1
265x1

I might have had 275 in me, but didn't have anyone around to get the bar off me if I didn't.

JM Press
135x3
135x5
155x3
155x3

Incline DB press
3x10 @ 50

Seated DB cleans
4x8 @ 15

Leg raises
5x15

1-27
DE squat

Box squat
10x2 @ 245, in less than 10 minutes.

Still working on speed

Squat
315x2

Pull thrus
5x8 @ 100

T-bar rows
3x8 @ 90

Hypers

3x6 @ 45

Pull down abs
5x10 2 110

The 315 double was easy. No belt, no wraps. Just bang out a fairly heavy double. I might have been able to get far more, but wasn't sure how much the box squats took out of me - so we stuck with something I was sure of.

This week I'm on the road, so I don't know how much training i'll get in.

Tonight is supposed to be off, but if I can get out of work a little early, I'll go do my DE bench tonight. I'm going to try to hit the gym weds, but I'm not sure.

[Adam]

Paul you might want to drop the weight a little bit on speed squat day just to get the extra speed in.

[Paul Stagg]

Yep.

Weight is set to drop next week back down to 52%. I think that will feel a little easier, and move quite a bit faster.

[mds_79]

Originally posted by Paul Stagg
1 arm OH presses are good to keep the ego in check.

Paul, I was wondering if you do these with an olympic bar or dumbbells. The reason I ask is because I saw a friend at the gym who was doing 1 arm OH presses with the olympic bar in the power cage last week. It looked hardcore.

[FLEX 2000]

paul, appox how much less is your floor press then your reg bench?

[Chris Rodgers]

I can't speak for Paul, but I belive I have hit 225 on floor presses, but only gone up to 215 on bench. I'm weird and my bench is garbage at the bottom I guess.

[Adam]

Im the opposite of latty, i hit a 262 paused reg. close grip but only a ~245 close grip floor press.

[Paul Stagg]

Hi there -

Been out of town, no workouts to report.

To answer the Qs above.

I use a DB for the OH pressing. A 1 arm olympic bar press is indeed hardcore.

My floor press maxed at less thn my bench, but I have a) never done them before and b) did not have a spotter, so I couldn't try for something I wasn't sure i would get. 265 was pretty hard, I don't know if 275 would have gone up or not.

[Paul Stagg]

Quick update.

Have not lifted since 1/25.

Been on the road for the last 3 weeks.

I'm back for 2, then on vacation, then back on the road.

Someday, I will lift again.

I think with all this travel, I'll just try to get in some full body workouts (a la McCallum's first routine from KTP), and do some GPP.

[The_Chicken_Daddy]

How's lifting going Paulikins?

btw i've been drunk on JS's Extra smooth for the past two saturdays running :)

[Paul Stagg]

It hasn't.

I've decided I'm better at sitting in a bar drinking than I am at lifting.

I'm actually getting back to the gym tonight with a ME Bench workout. I'll start up a new journal this weekend or Monday.