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Sensei
10-30-2005, 11:14 PM
Sunday, October 30, 2005 - SQ
Manta Ray SQ: bar x 6, 135 x 6, 225 x 6, 315 x 2*, 250 x 6
Ab Pulldowns (superset w. Hypers): 80lbs x 10, 100lbs x 10 x 2sets
Hyperextensions: x10 x 3sets

*=w. belt

I turn 35 on December 15 and I'm making it a goal to squat 35 reps w. 225lbs @198 (or thereabouts). My best is 21 reps which I did in June for an internet challenge on another board.

I'm coming back from hamstring/lower back injuries and some kind of lung infection that just will not die... All of my lifts are way down, but hey I lost some weight!!!

Normally, my training is very abbreviated because of family and work, but I hope to get some decent training time in between now and 35 candles...

I will be doing my next powerlifting meet probably in February or March. The next month or so will be a lot of GPP work to establish a good base of training for meet prep which I'll start over the holidays. I hope to hit numbers around 550/350/510 at my next meet.

TTT
10-30-2005, 11:22 PM
Hey that sounds like an awesome goal. Good luck with it. Hope your health comes up to par soon too.
Oh, and :spam:

Canadian Crippler
10-31-2005, 06:24 AM
I'm 16, 17 in a few months. I'm gonna make my goal to squat 17 reps of 225 @ 17. :D

Good luck.

lilmase1153
10-31-2005, 06:30 AM
Welcome to journal land, I am looking forward to seeing how things go.

Good Luck and :spam:

Sensei
10-31-2005, 06:56 AM
TTT, CC, and lilmase1153,
Thanks for the encouragement and warm welcome!

Isaac Wilkins
10-31-2005, 06:58 AM
Good luck, man! I look forward to reading about your training.

That's a lot of squat reps. The idea gives me shudders. ;)

Anthony
10-31-2005, 07:00 AM
This gave me flashbacks to Maki's Squat Challenge. :barf:

Good luck man!

Sensei
10-31-2005, 07:02 AM
Thanks Borris and Anthony! What was Maki's squat challenge?

Anthony
10-31-2005, 07:04 AM
Squat your body weight for as many reps as possible. In your case that would be 198x??. It was not fun at all. You should try it! :p\

Edit: here's the link for reference ... http://www.wannabebigforums.com/showthread.php?t=50062

HILL
10-31-2005, 07:28 AM
225 for 31 reps will be impressive good luck

Rex
10-31-2005, 09:13 AM
Hey, good luck with it. That's an awesome goal. 225 x 35 is just sick.

MM
10-31-2005, 10:01 AM
Damn. I did 225x20 (probably had a couple more in me) and that was tough. Good luck.

drew
10-31-2005, 07:07 PM
Sensei, I'm looking forward to seeing you take this thing on. It would be a very impressive feat WHEN you accomplish it. Your knowledge of training along with your desire should take you to your goal, albeit not without a lot of vomiting :D

Best of luck, and I'd love to see a video when you get this done.

BTW, where and what fed is your next meet?

Sensei
10-31-2005, 10:05 PM
Thanks everyone!

195x42
Non failure, stopped because I almost got sick. And when I say almost, I mean the vomit that appeared around #35 almost left my mouth. Not bad for someone with ****ty endurance!!Wow! You do MMA, right? I really doubt your endurance is lacking... I, on the other hand, get winded doing the farmer's walk with groceries...

Sensei, I'm looking forward to seeing you take this thing on. It would be a very impressive feat WHEN you accomplish it. Your knowledge of training along with your desire should take you to your goal, albeit not without a lot of vomiting :D Best of luck, and I'd love to see a video when you get this done.Thanks Drew! I definately plan on posting a video.

BTW, where and what fed is your next meet?It will probably be a NASA or APF meet. I prefer the APF, because I love the monolift, being able to wear as much equipment as possible, and competing with all the strong SOBs there. The people are nice in both feds though, so it doesn't really matter too much to me.

Sensei
11-02-2005, 06:25 AM
Tuesday, November 1 - BP & GPP
Kettlebell Swings (72lb, above head): x10 x 3sets
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 225 x 3
KB pass through legs: 3 sets

I got a KB yesterday and had to give it a try. The KB swings were great - kind of like a ballistic pull-though. I was wheezing and coughing after each set - I guess I'm not completely over the infection..

I was going to try some presses w. the KB, but somehow I tweaked my shoulder benching and so that will have to wait.

Anthony
11-02-2005, 06:40 AM
KBs sound fun, but shipping costs would suck. :p

I still taste vomit when I think of 42 reps. Although I kinda want to try this again before I start bulking ... I'm just scared I'd do less ... and even more scared I'd do more. :barf:

Sensei
11-02-2005, 11:02 AM
The KB was not cheap - about $180. I had some $$ from an extra job, so I decided to splurge.

I've actually wanted one since the 1984 Olympics when I saw a profile of Russian OLer Anatoly Kharpaty on TV. In the profile, his coach and he have an impromptu KB pressing contest - I've wanted one ever since. 20+ years later I have one!!!

squat it all!
11-02-2005, 11:10 AM
my gym just got some kettlebells, but i haven't tried 'em yet.

sensei, i know you will get 225X35 by 12/15. you will puke many times, but you will get it and feel invincible. good luck, bro!

Sensei
11-02-2005, 01:07 PM
squat it all!,
Thanks!

LovinLiftin
11-02-2005, 01:26 PM
glad to see you start a journal :) and good luck with the goal... be a beast !

Sensei
11-03-2005, 10:27 PM
glad to see you start a journal :) and good luck with the goal... be a beast ! Thanks! I'll try!

Thursday, November 3, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 3, 250 x 10
Hyperextensions: x10 x 3sets

This session just totally wiped me out. I had a 13+ hour workday and working out at 10pm is never the best... Hopefully, squats won't feel so heavy next week!

lilmase1153
11-03-2005, 10:46 PM
wow 13 hours will drain you, I commend you for even going through with it..

So far so good ;)

Sensei
11-04-2005, 05:30 AM
Thanks lilmase. The hardest part of training for me is getting to the gym consistently. I'm a little surprised at how far my lifts have fallen in the past 2-3 months - that just means that much more room to grow I guess! :)

Sensei
11-05-2005, 09:22 AM
Friday, November 4, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6
BP (w. chains): 135 x 6, 185 x 3 x 5sets
Side Bends: 72lb KB x 10 x 3sets

bill
11-05-2005, 07:22 PM
Look forward to checking out this journal. Maybe I can learn some good tips. Big goal, sure you can do though.

debussy
11-05-2005, 10:29 PM
Are we talking ass to the grass squats here? It's going to be hard to hit depth consistently on the last reps.

Sensei
11-06-2005, 06:51 AM
Are we talking ass to the grass squats here? It's going to be hard to hit depth consistently on the last reps.
I don't expect every rep to be ass to ankles. I know some people here don't think a squat counts if it isn't, but I'll be plenty happy if they are all at or under parallel.

drew
11-06-2005, 09:08 AM
If the hip breaks the plane, it's a squat. And anyone that says otherwise isn't squatting much.

Sensei
11-07-2005, 09:44 PM
Monday, November 7, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 335 x 3*, 340 x 3*, 250 x 10

*=w. belt

Only had time for a very short workout after work - most of my workouts are usually right after work, or after the little one goes to bed (usually after 10pm).

Squats were tough and I think I'm favoring my right leg a little - I'll try to videotape them sometime in the next couple weeks to check my form. I feel like I'm having trouble maintaining upperback tension through the heavier sets and I'll try to do more rows, bent-over laterals and bent-over front raises to correct it.

I'm really light right now - 189! No wonder I feel weak!

harv
11-07-2005, 10:00 PM
Nice squatting Sensei. Did you injure your right leg?

Sensei
11-07-2005, 10:34 PM
Thanks Harv. I injured my left hamstring/back/glute a few months back and I think I'm shifting the weight to the right slightly to compensate. My right knee hurts and I never, ever have knee issues and that's why I'm wondering. I won't know for sure unless I have someone knowledgeable watch me, or I get a video of my form.

harv
11-08-2005, 11:23 AM
I was doing the same thing after ACL recon. I was totally shifting the weight to my good side but didn't realize it until I joined a gym and saw my form in the mirror...very obvious. The mirror was very helpful. I had to "mentally" shift the weight to my bad side...just to get centered...if that makes any sense.

MixmasterNash
11-08-2005, 11:25 AM
Doing any unilateral leg movements?

bill
11-08-2005, 06:06 PM
Now I feel worse your squating 300+ on one good leg. J/K

Sensei
11-08-2005, 09:48 PM
Harv,
Yes that makes perfect sense. If I am paying attention while squatting, it usually isn't too much of a problem. I don't use a mirror, but I can tell and need to reshift weight to the bad leg.

Mix,
I was doing one legged DLs while I was rehabbing. I actually planned on doing lunges for Monday, but the only shoes I had were dress shoes and OL shoes - neither one is very comfortable for lunges, so I ended up squatting. I'll be doing higher rep lunges later this week.

Thanks Bill.

Tuesday, November 8, 2005 - BP & GPP
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 3, 205 x 3 x 2sets
72lb KB Swing (eye level): x10 x 3sets
72lb One-Arm KB Swing (chest-level): x10 x 2sets

Wow! The one-arm KB swing is a whole new level of painful fun! The kettlebell swing feels like a pull-through and Dimel DL type of movement. Doing it one-armed puts a lot more stress on your arms, abs and traps.
I don't know if they'll help my squat any, but they are a lot of fun!

drew
11-09-2005, 07:20 PM
You're doing kb swings with the 72? Psycho.

They'll probably help your bench more, but sure couldn't hurt the squat!

MixmasterNash
11-09-2005, 07:33 PM
You're doing kb swings with the 72? Psycho.

They'll probably help your bench more, but sure couldn't hurt the squat!

KB swings are all posterior chain. Nothing doin' for the upper body if you've got good technique.

Sensei
11-09-2005, 08:22 PM
KB swings are all posterior chain. Nothing doin' for the upper body if you've got good technique.
Well, then I must have horrible technique and a weak-ass upper body because my traps and upper back are fried today after the one-arm KB swings yesterday! Like I said though, the movement really is like a pull-though/Dimel DL only a lot more intense!

Wednesday, November 9, 2005
Pull-ups (last two sets w. supinated grip): x10, x8, x6, x6

Obviously, my weight loss has done nothing for my pull-up strength...

debussy
11-09-2005, 08:38 PM
Probably takes a lot of upper back to stabalize that 72lb of iron flying through the air haha. Those KBs sound like fun... if I had the money I'd want to give them a try.

MixmasterNash
11-09-2005, 09:16 PM
Well, then I must have horrible technique and a weak-ass upper body because my traps and upper back are fried today after the one-arm KB swings yesterday! Like I said though, the movement really is like a pull-though/Dimel DL only a lot more intense!

Yeah, well, traps and upper back are part of the posterior chain, not the upper body. :D Actually, I can feel it in my traps if I'm snatching the weights, but not so much with a pure swing. If you're absorbing the load properly with your legs on the down swing, you shouldn't be loading your traps very much.

Sensei
11-10-2005, 04:41 AM
Yeah, well, traps and upper back are part of the posterior chain, not the upper body. :D Actually, I can feel it in my traps if I'm snatching the weights, but not so much with a pure swing. If you're absorbing the load properly with your legs on the down swing, you shouldn't be loading your traps very much.
I'm probably not absorbing as much energy with the legs as I could be - part of it is fear of the KB going straight into the ground. I'll work on it.

Debussey,
The KB is a lot of fun. I'm really glad I bought it.

MixmasterNash
11-10-2005, 07:59 AM
My fear was that my forearm was going to crush my nuts.

Gratuitous hot chick KB video: http://www.crossfit.com/cf-video/Ashley.MOV

Chubrock
11-10-2005, 08:06 AM
Well well well. Damn somebody here at WBB actually does KBs besides me, or I should say did. We use them quite a bit at BJJ, as they really help your grip, core and hip explosion. My instructor just bought the "beast." That ****er is huge. You're putting up some awesome weight man. Things look great in here. I'll have to keep stopping by.

Wierz
11-10-2005, 12:31 PM
Well, since this is a squat journal, I figured I'd come in there and ask a few questions and h|j4cK!!! :P

Anyway, my current rep scheme for squats is 135x6, 135x6, 185x6, 245x6, 265x(whatever I can do, 2-3 now).

Several people in my gym have suggested after my final set at 265 that I might try two sets of 135x8 or something similar. What would be the point of something like this? I noticed you do this too. Is there some benefit to training at a small percentage of your max after you've reached the end of your heavy training? Would that be better for breaking a plateau? Or does it have to do with endurance?

kthxbye

Sensei
11-10-2005, 03:17 PM
Anyway, my current rep scheme for squats is 135x6, 135x6, 185x6, 245x6, 265x(whatever I can do, 2-3 now).. Several people in my gym have suggested after my final set at 265 that I might try two sets of 135x8 or something similar. What would be the point of something like this? I noticed you do this too.
I usually do "drop sets", but they aren't necessarily such low percentages or high reps. Right now I'm doing higher reps because I have a goal of doing 225lbs x 35 reps by my 35th birthday - I'm trying to bring my limit strength up, but hitting high reps too so that I can have enough gas to make it... I don't have large chunks of time to train, so I try to make the most of the limited training time I have.

Is there some benefit to training at a small percentage of your max after you've reached the end of your heavy training? Would that be better for breaking a plateau? Or does it have to do with endurance kthxbye
There are articles about mixing training goals within a single session - I'll see what I can dig up. Personally, I don't think it's a bad way to train as long as you are realistic and not trying to accomplish too many things in one session. Having said that, I still believe it's probably better to divide and conquer with smart planning/periodization of training rather than trying to do everything all at once.

Chubrock,
What size KB was "the beast"?

Sensei
11-11-2005, 05:00 AM
Thursday, November 10, 2005 - SQ
SQ: bar x 6, 135 x 3, 225 x 3, 315 x 3, 315 x 3
72lb KB Lunges: x10 x 4sets

This workout was planned for Friday, but I didn't think I would have time so I did it on Thursday instead. I definately needed the day of rest because the squats felt like 405!

Sensei
11-11-2005, 03:05 PM
Friday, November 11 - Aux. Work
Military Press: bar x 6, 95lbs x 6, 135 x 6 x 2sets
Bent-Over Laterals: 10lbs x 10 x 2sets, 15lbs x 10 x 2sets, 25lbs x 10

I didn't plan on doing anything today, but I was in the gym working with a kid and decided to do a few sets while he was resting.

Sensei
11-13-2005, 11:05 PM
After a couple weeks of training, I felt better about mapping the rest of the way to December 15. If you have any suggestions or questions, I'd love to hear them.

Goal: SQ - 225lbs x 35reps on 35th birthday, increase GPP, lay foundation for PL meet prep (meet will be in Feb. or March)

Needs: Improve core strength, muscular endurance, anaerobic threshold

Training Outline:Squats will be done w. high reps, low reps, or "tempo" work (sets of 6-8 reps w. short rest intervals), GPP work will generally be something w. the new kettlebell.

November 13- November 19
Monday:SQ or Variation (3 sets x 10-20), core work/GPP
Tuesday: BP, upper back work
Thursday:SQ or Variation (heavy, 3 sets x 3-6), core/GPP work
Friday:Auxiliary Work (posterior chain, shoulder, abs, GPP, etc.)

November 20- November 26
Sunday:BP
Monday:SQ (5 sets x 6-8, Tempo: medium weight/short rest intervals), core work/GPP
Tuesday:Auxiliary Work
Thursday:BP, Upper Back

November 27- December 3
Monday:SQ or Variation (Tempo), Upper Back
Tuesday:BP, Ab Work
Thursday:SQ (2sets x 10-20 reps), Hamstrings/Lower Back
Friday:Shoulders

December 4 - December 10
Monday:SQ (heavy, 3 x 3-6), Core
Wednesday:Auxiliary Work
Thursday:SQ (Tempo), Hamstrings/Lower back
Friday:BP, Upper Back

December 11 - December 15 (Thursday)
Monday:BP, light SQ, light Abs
Thursday:TEST

Sensei
11-14-2005, 03:26 PM
Monday, November 14, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 245 x 10, 250 x 10, 260 x 10, 225 x 6

Groin started to hurt on last set, so I stopped at 6. Felt absolutely horrible going into the gym, but I felt better later on.

Anthony
11-14-2005, 06:47 PM
Have you tested 225x#? If not, I think you should test asap. Get an idea of where you are so you can prioritize your training. I know you're trying to balance, which I agree with, but if 225x35 is your main goal, hit it, and then refocus for the comp.

Anthony
11-14-2005, 07:43 PM
Yo, I am the man. I found the video ... 218x98 reps. 9 minutes.

http://www.marunde-muscle.com/videos/sarge218lbsbw218lbsquatX98reps.wmv


Edit: so that's 5.5 seconds per rep. If I did mine in 5 minutes, that would be around 7 seconds per rep. Reasonable, I guess. After watching the video, I doubt very much I was there for 8 minutes. Probably more like 4-5 minutes that FELT like 8-9. lol.

Sensei
11-15-2005, 07:35 AM
Thanks Anthony. I'm figuring 5 seconds/rep = 2mins45sec. A little longer than I thought...

I'll be doing a test set next week w. 245 to see where I'm at.

Sensei
11-15-2005, 03:30 PM
Tuesday, November 15 - GPP
Standing DB Press: 10lbs x 6, 15lbs x 6, 25lbs x 6, 40lbs x 6, 55lbs x 6
One-Arm Press: 32kg kettlebell x 0*
Standing DB Press: 70lbs x 3
KB 2-hand Swings: x10
KB 1-hand Swings: x10 x 2sets
KB 1-hand Swings (alt. hands): x10 x 2sets
KB 2-hand Swings: x20

*=...Wasn't even close to doing a single press w. the KB. The KB twists in your hand and I'm sure there were technique issues. I usually have no problem shoulder pressing a pair of 70lb DBs for sets of 6, so I suppose I should practice one-armed pressing for a while... Very aggravating...

Ironminded
11-15-2005, 03:50 PM
Sensei-
I was wondering why you are looking to use a KB instead of a DB in the one-arm presses? Also how much body lean there is in your one-arm presses?

I ask this because I tend to do a lot of pressing of odd objects, like buckets of paint and such, at my job. Excercises like this might be a good thing for me to look into.

Sensei
11-16-2005, 05:07 PM
Sensei-
I was wondering why you are looking to use a KB instead of a DB in the one-arm presses? Also how much body lean there is in your one-arm presses?I was just trying it because it looked hard and it was... I'm not really specializing in shoulders or anything. I bought the KB because I've wanted one since I was a kid and saw Anatoly Kharpaty using one and also seeing them on those really, really old exercise sequence charts.


I ask this because I tend to do a lot of pressing of odd objects, like buckets of paint and such, at my job. Excercises like this might be a good thing for me to look into.
I don't think KBs are anything particularly special, but they are fun.

Sensei
11-17-2005, 05:55 PM
Wednesday, November 16, 2005 - BP
SQ: bar x 6 x 2sets
Concentric-Only SQ: 135 x 1, 225 x 1
BP: bar x 10-20 x 2sets, 135 x 10 x 2sets, 205 x 5 x 3sets

I did the concentric squats and videotaped them because I somehow managed to convince xMEATHEADx that I trained using concentric movements exclusively - no eccentric at all. For some reason, my sarcasm was totally lost on him...

Here's the clip: http://media.putfile.com/concentric-squat

Ironminded
11-17-2005, 07:34 PM
Sensei-
Yeah, KB's look awesome. They remind me so much of the old WSM shows where an event was to through a weight over a bar behind you. I always thought KB's would be wicked to use with laterals or one armed front raises. Even one armed DL's with a KB might be interesting if you can load it heavy enough.

Edit; OOO, I just watched your vid, funny there. I am so jealous of your gym, all the nice racks and the bumper plates and plateforms, grrrrrrr, what I wouldn't give for some of those at my gym for some Oly lifting and ballistic work. Nice depth on the squats too [lol].

Anthony
11-18-2005, 05:19 AM
Dude, that's not even parallel! :p

Sensei
11-18-2005, 10:08 AM
Ironminded,
Thanks. Yeah, KBs are nice but expensive. There are plate-loadable ones that you can buy, but it limits the things you can do w. them. Having a fixed weight is nice, but if it's too heavy or light, you're stuck w. it. Still a great piece of equipment, but like everything else, it has it's limitations.
Our gym is nice and our AD has done a great job w. limited space, but it's still a small hole in the wall...

Anthony,
Thanks - I'm working on trying to get to parallel. Still got a way to go ;)

Vita
11-18-2005, 10:19 AM
kettlebells are cool. an old friend/acquantance started teaching a class with them at my gym. first time i've seen him in years. he took time after his class to show me a thing or two, and i couldn't help but smile. i hope the class keeps up because i want to join for the next time around.

i think they have a lot more transfer to real world application of strength than just lifting with barbells, and he only showed me some basics. needless to say, i caught him after i was done with my workout, and when he was done showing me a few things, i was out of breath! i really like the move where you get into a bent lunge position, and pull the belle up with one arm explosively, let go and re-grab it while the weight kind of hangs for that moment at the top, works strength AND coordination.

good luck with the goal BTW, since i'm a newb, excuse the :spam:

Sensei
11-18-2005, 11:07 AM
Thanks Vita. I'm going to need all the support I can get for 225 x 35 - I appreciate it.

I'd love to go to a class and have someone actually teach me how to use the KB properly. I have Pavel's book on the subject (if I ever meet Pavel I'm going to make him buy me lunch, because I've certainly paid for at least one of his...), but I'm pretty limited to what I can do w. the 32kg KB. So far, it's just swings, cleans, pass through legs, lunges, etc. - I may get a lighter one, but we'll see.

domahmegok
11-18-2005, 11:23 AM
kettlebells are cool. an old friend/acquantance started teaching a class with them at my gym. first time i've seen him in years. he took time after his class to show me a thing or two, and i couldn't help but smile. i hope the class keeps up because i want to join for the next time around.

i think they have a lot more transfer to real world application of strength than just lifting with barbells, and he only showed me some basics. needless to say, i caught him after i was done with my workout, and when he was done showing me a few things, i was out of breath! i really like the move where you get into a bent lunge position, and pull the belle up with one arm explosively, let go and re-grab it while the weight kind of hangs for that moment at the top, works strength AND coordination.

good luck with the goal BTW, since i'm a newb, excuse the :spam:
woah those kb's sound intense. I wish my gym would have a few sets.
good luck with the 35 reps very intense

Sensei
11-18-2005, 03:40 PM
Domamehgok,
Thanks.

Friday, November 18, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 245 x 11, 250 x 11, 250 x 12

Each of the last three sets took about 50-60secs each. The last set was quite painful... Got a ways to go before 12/15...

bill
11-18-2005, 06:31 PM
Do you think those concentric squats have any real applications? I started doing a few in hopes that it will improve my bottom position.

Sensei
11-19-2005, 05:15 AM
Bill,
I think that they are probably all right if you are just looking for a change of pace, but not the best way to train...

To be honest, except for bands, chains, box squats, front squats, and high-bar/manta-ray, I haven't tried many other variants for any length of time. I think that if you are weak out of the hole, you'd be better off doing pause squats and regular squats and hitting the crap out of your core with your auxiliary exercises.

My guess is that the concentric squats (again, this is just a baseless opinion because I haven't done them) would improve a deadlift more than a raw squat.

Sensei
11-19-2005, 01:55 PM
http://www.marunde-muscle.com/videos/sarge218lbsbw218lbsquatX98reps.wmv
I never commented on this, but I just wanted to say that this is sheer madness! He looks like he's about done at rep 45!

To be honest, I'm not sure this is very motivating... but MAN, what a tough SOB!

Sensei
11-21-2005, 05:01 AM
Sunday, November 20, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6
BP (w. chains): 135 x 6, 185 x 3 x 5sets
Bent-Over Laterals: 10lbs x 12, 15lbs x 10, 25lbs x 10
Ab Pulldowns: 80lbs x 12, 100lbs x 10, 120lbs x 8

Had about 25mins for this workout, so this was all I could do.

Sensei
11-22-2005, 03:33 PM
Tuesday, November 22, 2005 - SQ
SQ: bar x 6, 135 x 3, 225 x 15, 230 x 15 x 3sets*

*=w. belt

Each of the sets of 15 killed me. I got horrible cottonmouth after every 10th rep. I'm happy with the volume of this workout, but not happy at how hard it was. Oh well, the only place to go is up!

Sensei
11-24-2005, 03:45 PM
Thursday, November 24, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 2sets, 225 x 3 x 4sets
Two-handed KB Swing: x10
One-Arm KB Swing (alt. arms each rep): x10 x 4sets
Two-handed KB Swing: x10

My left groin/hammy is still touchy from Tuesday. I'm hoping it will heal up over the weekend.

Sensei
11-29-2005, 07:50 AM
Monday, November 28 - SQ
SQ: bar x 6, 135 x 6, 225 x 3
SQ (w. chains): 225 x 8, 225 x 10 x 2or3sets, 225 x 8

Sensei
11-29-2005, 06:38 PM
Tuesday, November 29 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 3sets, 225 x 1, 225 x 3
One-Arm DB Press: 25lbs x 10, 40lbs x 10, 50lbs x 10, 55lbs x 5 x 2sets
DB Press: 70lbs x 5 x 2sets

I was really sore today from yesterday and felt cold all day. After I went home, I took my temperature and it was 101.... Oh well, I guess I'll be taking the day off tomorrow.

On the bright side, I got my 50-some pound kettlebell today. Hooray!

MixmasterNash
11-30-2005, 12:37 AM
1.5 pood!!!

Sensei
11-30-2005, 08:00 AM
1.5 pood!!!Right on, Comrade!!

The 53lbs kettlebell is almost too easy to press, but it will definately get my wrists, elbows, etc. conditioned for the 2 pood!

MixmasterNash
11-30-2005, 09:51 AM
More to the point, you can now do the official secret service snatch test.

Max one arm snatches with the 1.5 pood in 10 minutes. Alternate hands and set the bell down as often as you want.

Sensei
11-30-2005, 01:59 PM
Any tips for getting used to (or minimzing) the shock of the KB slamming back into your forearm?

Vita
11-30-2005, 02:06 PM
Any tips for getting used to (or minimzing) the shock of the KB slamming back into your forearm?

for a one arm overhead press (just a guess)?

when he was showing me (weeks ago now), he told me to notice how it does that, and to explosively push up at the top. once i got it down, it didn't slam on my forarm, but only rested itself for the split second i was up there with it. practice makes perfect!

Sensei
11-30-2005, 02:12 PM
for a one arm overhead press (just a guess)?

when he was showing me (weeks ago now), he told me to notice how it does that, and to explosively push up at the top. once i got it down, it didn't slam on my forarm, but only rested itself for the split second i was up there with it. practice makes perfect!
Actually, I meant for the snatch. Except for twisting issues, I don't have trouble w. pressing the KB. Thanks though!

MixmasterNash
11-30-2005, 03:16 PM
Hard to describe, but the kb should be all of the way over before you reach full extension, and you should push through at the top.

She has okay form:
Gratuitous hot chick KB video: http://www.crossfit.com/cf-video/Ashley.MOV

Good videos here:
http://www.groundfighter.com/details/prodid/202.html

ufc2005
11-30-2005, 03:49 PM
Hmm...while watching the video of the girl, I cringed in pain at the idea of a guy bringing that sucker down a little too high by mistake...i realize it's highly unlikely..but still..

Sensei
12-01-2005, 03:23 PM
Hard to describe, but the kb should be all of the way over before you reach full extension, and you should push through at the top.
Good videos here:
http://www.groundfighter.com/details/prodid/202.html

Thanks Mix! To be honest, I hadn't checked out the "senior RKC" instructor's sites yet - Steve's site is great! I got some studying/lifting to do!

edit: Here are a few other KB sites if anyone is interested.

Jeff Martone's site: http://www.tacticalathlete.com/index.htm

SSgt. Nate Morrison: http://www.milfitmag.com/

Mike Mahler's exercise page: http://mikemahler.com/exercises_page.html

Sensei
12-02-2005, 03:31 PM
Friday, December 2, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 3, 315 x 3, 350 x 3, 250 x 12 x 2sets

I just felt like going a little heavier today. Everything felt good until the last two sets and then my legs felt like mush. I'm starting to get a little worried - only one solid week of training and then a week of rest until my test day.

Kiaran
12-02-2005, 03:45 PM
Hey, Sensei, just stopping by to check out the journal. Wish the best of luck on the big Squat day coming up! I'll bet you will nail the 35 reps. Different sort of training going on here, with lots of squats and KBs. Very impresive :)

Anthony
12-02-2005, 04:09 PM
Less than two weeks!!!!!!!! I can't wait to see you puke!!!

Sensei
12-02-2005, 06:50 PM
Thanks for the encouragement Kiaran! I need it!


Less than two weeks!!!!!!!! I can't wait to see you puke!!! Geeeee.... thanks. ;)

Sensei
12-04-2005, 05:33 AM
Saturday, December 3, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 3sets, 225 x 4 x 3sets
"Windmills" w. 53lb kettlebell: x10 x 3sets

Clip of my last set of 'Windmills': http://media.putfile.com/windmill98

The 'windmills' were tough and my form is horrible. I didn't realize that I was to lock my rear leg during this movement and I slowly figured out on my own that I should be looking at the KB throughout - I'm sure the next time I try these it will be twice as painful. Definately a fun exercise though - I nearly dropped the kettlebell on my head on the first set!

Clifford Gillmore
12-04-2005, 06:01 AM
Massive props for setting yourself a clear goal on looking like you going to achieve it.

Sensei
12-04-2005, 06:29 AM
Thanks Risk10k! *knock on wood*

Sensei
12-05-2005, 11:57 PM
Monday, December 5, 2005 - SQ
SQ: bar x 6, 135 x 6, 240 x 20*, 240 x 15*, 325 x 3*

*=w. belt

I'm feeling a little better about making my goals on time now - everything felt pretty good. The squat depth isn't as deep as I'd like. My form has changed because of my hamstring issues - my knees are tracking forward more now and I'm using more quad and less hamstrings. I'll eventually have to try to correct it.

edit: I can't seem to view the video clips. Sorry, I'll try to fix them later...

Sensei
12-06-2005, 04:58 AM
Here are the clips (I hope they work now).
240x20: http://media.putfile.com/squat240x20
325x3: http://media.putfile.com/squat325x3

Sensei
12-09-2005, 01:51 PM
Thursday, December 8 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 2or3sets, 225 x 3 x 2sets
KB Windmills (53lb): x10 x 3sets
KB Press (53lb): x10 x 2or3sets, x6

On a side note, I gave up and went back to shaving my head and wearing a goatee after noticing gang graffiti all around our neighborhood and seeing cars vandalized in nearby parking lots...

bill
12-09-2005, 04:03 PM
Good work on the squats there. Are you taking it easier on bench since your putting more into squats?

Anthony
12-09-2005, 04:43 PM
Don't forget to record your puke session. FIVE DAYS!

Sensei
12-10-2005, 07:04 AM
Anthony,
Most of my workouts are pretty abbreviated. I have a shoulder that acts up occassionally too and usually I end up cutting benching short when that happens. Oh, and my bench sucks too...

I plan on recording it for all to see - hopefully, there will be no hurling on camera!

Anthony
12-10-2005, 07:26 AM
hopefully, there will be no hurling on camera!

Don't be such a party pooper! :evillaugh

Sensei
12-10-2005, 03:06 PM
Saturday, December 10 - SQ
SQ: bar x 6, 135 x 3 x 3sets, 225 x 20*, 225 x 12*, 315 x 1*, 385 x 1*
Hyperextensions: x10 x 4sets
*=w. belt

Last workout before the test day. My set of 20 w. 225, I actually intended to do 35 if I felt good but I felt like crap and got cotton-mouth at about rep #10... Very frustrating. Oh well...
I ended up pressing the 72lb KB overhead after seeing two of my friends do it and getting angry after my squats. It popped up no problem - I guess a little emotion was all that was needed...

Clifford Gillmore
12-10-2005, 05:18 PM
Looking good, five daaays.

tigo
12-10-2005, 08:06 PM
5 days til d day

domahmegok
12-12-2005, 07:45 PM
3more days, damn I can't wait. I feel like a little boy christmas mornin.

Sensei
12-12-2005, 08:28 PM
I appreciate it! I gotta tell you that knowing people are checking the journal sure does add pressure!! I'm pretty much resting until Thursday.

Anthony
12-13-2005, 03:34 AM
Two days!! No pressure or anything, but don't **** it up! :p

ericg
12-13-2005, 07:12 AM
I appreciate it! I gotta tell you that knowing people are checking the journal sure does add pressure!! I'm pretty much resting until Thursday.

There are more people watching than you know!! :windup:

Clifford Gillmore
12-13-2005, 07:48 AM
Watchy watchy, pukey pukey!

Sensei
12-14-2005, 03:02 PM
Thanks guys!

Trying not to get to excited until tomorrow and I'm actually in the gym, but this video sure gets me going (thanks again Anthony)... http://www.marunde-muscle.com/videos/sarge218lbsbw218lbsquatX98reps.wmv

I'll post results asap (probably around 6pm tomorrow).

MixmasterNash
12-14-2005, 03:05 PM
Puking is fine, as long as you're still under the bar and don't let go.

And seriously, breathe through your nose to reduce the pukey feeling.

Sensei
12-14-2005, 03:16 PM
Puking is fine, as long as you're still under the bar and don't let go.

And seriously, breathe through your nose to reduce the pukey feeling.
LOL! Thanks for the last bit - I was actually going to try that during portions of the set because I think it will help stave off that damn cottonmouth...

Sensei
12-14-2005, 10:26 PM
225 x 35 will have to wait a little while longer...

Wednesday, December 14, 2005 - SQ
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 2*, 225 x 25*, 205 x 20*

*=w. belt

I couldn't wait and decided to just go today... What can I say? I lost it. I'm an out-of-shape-wuss lacking mental toughness. This log will continue until I get it.

Here's the clip if anyone's interested: http://media.putfile.com/121405-225x2513

Sidior
12-15-2005, 02:14 AM
Came in here to wish you goodluck and I see you already went for it.....225x25 is impressive none the less. Great job Sensi. Looking forward to seeing that 225x35 in the future.

Anthony
12-15-2005, 03:43 AM
25 is still impressive, especially for being an old fart like yourself. Happy bday! You'll have 35 soon enough. :D

Anthony
12-15-2005, 03:44 AM
I just saw your last rep ... you biatch! You weren't even close to failure!

Sensei
12-15-2005, 04:47 AM
Thanks Sidior and Anthony - I'll get it before the year's end.


I just saw your last rep ... you biatch! You weren't even close to failure!
LOL! I thought the same thing when I watched the video... :bang:

domahmegok
12-15-2005, 10:02 AM
damn 25 is still sick in my books
very good job.

harv
12-15-2005, 10:07 AM
damn...nice work. Yes, you definitely looked like you had some left in the tank.
Can't believe you didn't collapse upon completion lol.

Sensei
12-15-2005, 10:55 AM
Thanks Domahegok and Harv - I'll get 35 before the end of the year.

ericg
12-15-2005, 12:20 PM
Nice try man and very impressive :thumbup: I think it was all mental though, i think you had at least 5 more in ya. Of course this is coming from someone who squats with tooth picks, but it seems as though you could have taken a little less time between reps, especially in the first 10 reps?

I think another reason was the damn music in the background.

Sensei
12-15-2005, 02:46 PM
Nice try man and very impressive :thumbup: I think it was all mental though, i think you had at least 5 more in ya. Of course this is coming from someone who squats with tooth picks, but it seems as though you could have taken a little less time between reps, especially in the first 10 reps?Thanks! I was trying to take in plenty of air - my conditioning is just poor and I always get gassed well before my legs give out.
I think another reason was the damn music in the background.Whaaaaat? Jimi is the best!!

domahmegok
12-15-2005, 03:36 PM
I just remembered you wanted to do 35reps on your bday
happy birthday maybe you can work to 36reps next year

Sensei
12-16-2005, 06:50 AM
happy birthday maybe you can work to 36reps next yearThanks! I will NOT be making this a yearly thing! I still plan on doing 35 in the next couple weeks.

Sensei
12-16-2005, 03:51 PM
Friday, December 16 - BP & Auxiliary
BP: bar x 10-20, 135 x 6 x 3sets, 135lbs x 20
72lb KB Two-Handed Swing: x10 x 2sets, x20
72lb KB One-handed Swing: x10 x 4sets
Military Press: 135 x 6 x 3sets

Really sore and tired today.

Sensei
12-18-2005, 08:43 PM
Sunday, December 18, 2005 - Core Aux.
Ab Pulldowns: 100lbs x 10 x 4sets
(alt. w.) Hyperextensions: x10 x 4sets

Felt like dirt - got in, got out.

Sensei
12-20-2005, 10:44 PM
Tuesday, December 20, 2005 - SQ
SQ: bar x 6, 135 x 3 x 2sets, 225 x 3*, 225 x 20 x 2sets*, 315lbs x 5*, 315lbs x 3*

Still feel like I have a slight cold, but I thought I'd do some squats today. I'm getting pretty tired of the whole high rep, light weight thing... I'll be giving 225x35 another shot next week and that will be it. It's time to hit some heavy weights.

Anthony
12-21-2005, 03:43 AM
Good. Don't quit this time. :p

Sensei
12-21-2005, 10:43 AM
Good. Don't quit this time. :pYeah, I'll try not to wuss out...
:whip:

bill
12-23-2005, 02:43 PM
Happy B-day, looks like you went too slow and made the wt harder. Form was ace though. You need to slap the wts and psych up more.LOL

KevinStarke
12-23-2005, 04:06 PM
Thats some nutty squatting there sensei extremelly impressive!

Sensei
12-24-2005, 06:15 AM
Bill,
Thanks! You might be right, but I try not to go too fast on the first 10-15 because I'm afraid I won't be taking in enough air and I'll be too gassed to continue. Obviously, that strategy hasn't worked too well so far, but that's the theory anyway... I see that you [I]bench[I] 225 almost as many times as I squat it!

Thanks Kevin!

Clifford Gillmore
12-24-2005, 06:22 AM
Everything looks good for next week man, I should have a similar goal for chins. Heh. ha....hah.............

Sensei
12-24-2005, 06:27 AM
(edit) Thanks Risk! I'll be giving it one last shot late next week.

Friday, December 23 - "Fran" http://media.crossfit.com/cf-video/fran-greg_annie.wmv
"Thrusters": x21 (x15, x6)
Pull-Ups: x21 (x8, x7, x6)
"Thrusters": x15 (x10, x5)
Pull-Ups: (x7, x4, x4)
"Thrusters": x9
Pull-Ups: x3, x3, x2, x1
[B]Total Time:20:53

I decided to do "Fran", since Anthony posted it as a challenge to WBB: http://www.wannabebigforums.com/showthread.php?t=73048 I certainly wasn't trying to set any records, but I figured it'd be fun for a change. It was a change, but it wasn't much fun...

For someone who absolutely loathes high-rep/endurance work, I think I did all right. If I planned on actually hitting a decent time with this, I'd definately be doing front squats and chins in my training more often than once in a blue moon. Oh, and I'd make sure not to eat that pound of baklava before doing it...

I think I tweaked my vastus medialis and my elbows and wrists are definately feeling it today.

bill
12-24-2005, 10:02 AM
Sensei but my bench is about the same as my pittiful squat. I can give many excuses though. ha ha. The other suggestion would be using chewing gum like Arnie, or candy to ward off cotton mouth. Just don't choke lol. Happy x mas

Sensei
12-24-2005, 04:45 PM
The other suggestion would be using chewing gum like Arnie, or candy to ward off cotton mouth. Just don't choke lol. Happy x mas
Thanks - that's a great idea!

Sensei
12-27-2005, 07:43 AM
Monday, December 26, 2005
One Arm Press w. KB (53lbs): x6 x 6sets

On vacation but I have some ear/throat thing going on... Going to see the doc today.

Anthony
12-27-2005, 07:50 AM
I'll get 35 before the end of the year.

4 days left ........

Sensei
12-27-2005, 07:58 AM
4 days left ........
I know my math is bad, but it's not THAT bad... Thanks for the :windup:

edit: I'm planning on Thursday.

Sensei
12-28-2005, 05:37 PM
OK, I GIVE UP!
SQ: bar x 6 x 2sets, 135 x 6, 225 x 3*, 225 x 16*, 315 x 1*, 405 x 1*

*=w. belt

Headache, sore throat, and diarrhea. Somehow, I figured that wouldn't stop me from giving a decent effort, but it did... Oh well, I'm done w. high reps for a while. I accomplished what I set out to do - establish a good base of training before starting meet prep for a competition in March. Not making the goal of 35 reps is definately disappointing though. I'll probably try it again sometime this year.

Sorry everyone who is reading this journal - thanks for sticking with it with me.

On a bright note, I decided to give 405 a ride. It's the first time w. 400+ on my back since I injured my hamstring and lower back in August. It was tough, but not bad considering it's my first heavy squat in over 4 months. Here's clips of my singles w. 315 and 405: http://media.putfile.com/315405

KevinStarke
12-28-2005, 06:22 PM
Sick work regardless of being sick man some great numbers and the 405 is sick. You'll def get that 35 reps sooner or later.

Anthony
12-28-2005, 06:23 PM
****ty about not getting 35 reps, but your 315 and 405 looked great. Good job!

Sensei
12-28-2005, 06:31 PM
Thanks guys!

bill
12-28-2005, 06:42 PM
Nicely done I wish my squat was that good.

Sensei
12-29-2005, 04:42 AM
Thanks Bill. It's definately time to move back to lower reps and bigger weights.

Clifford Gillmore
12-29-2005, 04:45 AM
Props on the 405, looking forward to seeing your next crazy ass goal!

Kiaran
12-29-2005, 10:54 AM
Don't get yourself down, Sensei. Pushing 225 for 25 reps still makes you the man and that 405 is outstanding strength. Good luck preparing for your meet in March!

Sensei
12-29-2005, 07:54 PM
Thanks Risk and Kiaran! I still have a ways to go, but I'm happy that the hammy is feeling pretty good and confident that 2006 will be a good year.