A Monkey with a Gun

[Sidior]

Goal 3) Continue to eat more.

Nice squatting here.

[mickyjune26]

no sweat your goal on the OHP. It'll come if you keep at it and keep eating right. That spa sounds awesome. Lucky man.

[Jorge Sanchez]

Goal 3) Continue to eat more.

Nice squatting here.

The voice of reason. Thanks, dude.


no sweat your goal on the OHP. It'll come if you keep at it and keep eating right. That spa sounds awesome. Lucky man.

Thanks, Mick. The spa was pretty relaxing - my muscles felt like jello afterwards. I wish I had the money to do it after every workout.

[Jorge Sanchez]

Back squat:
45x10
45x8
95x6
135x6
175x3
205x2
245x1

Bench:
45x10
95x6
135x5
175x1
205x5x3

Pull ups:
BWx5x3

Hypers:
25x10x2

Notes: I played soccer for two and half hours yesterday. I tweaked my groin and my quads are pretty sore today. I did a few bodyweight squats before going to the gym and my groin felt pretty good so I decided to warm up and see how it held up. It didn't really hurt during the warm up sets, but I just couldn't sit down into the squats properly and my strength just wasn't there so I decided to stop after the warm ups and skip my deads too. The squats actually made everything feel a lot better, but I didn't want to risk aggravating it with heavy sets. On the bright side, my bench flew up. I think I would have been good for 8+ reps at 205.

I think I'll take a couple of days off to let my groin heal and DOMS subside since I'll have to miss an extra day at some point this week anyway since my gym will be closed on labour day.

[borracho]

damn dude..nice work on the bench! you'll be hammering out 225 in no time

[jbrin0tk]

Good call on playing it safe, bud. That never hurts.

[View 1]

Definitely take some days off it is not worth it in any way shape or from. I had a slight groin pull a couple years ago and I had to take about two weeks off from the gym, it hurt and I take pain very well.

Bench looks great, maybe one day soon ill finally get over 200 pounds for one rep lol....

[Keith]

What was your bench at before when you hit 1000? It looks like it's coming along very nicely.

Is this Saturday or Sunday still a possibility or what?

[Sidior]

Groin issues do indeed kill the squat. Either take some time off (which you are doing) or get into some gear :D

[Jorge Sanchez]

damn dude..nice work on the bench! you'll be hammering out 225 in no time

Thanks, borracho. That's the plan.


Good call on playing it safe, bud. That never hurts.

Yeah, I definitely don't want to be sidelined for a prolonged period of time.


Definitely take some days off it is not worth it in any way shape or from. I had a slight groin pull a couple years ago and I had to take about two weeks off from the gym, it hurt and I take pain very well.

Bench looks great, maybe one day soon ill finally get over 200 pounds for one rep lol....

Thanks, View. It's kind of tough to bench with a bum shoulder. Bench is probably the lift I would care least about not being able to do anymore.


What was your bench at before when you hit 1000? It looks like it's coming along very nicely.

Is this Saturday or Sunday still a possibility or what?

I had a 240 bench as part of my total. I should have been good for more, but I was an idiot. My best bench ever (before I went traveling the first time) was 240x4.


Groin issues do indeed kill the squat. Either take some time off (which you are doing) or get into some gear :D

The groin feels much better, so no need for gear. I'm not sure if I'll ever give gear a try, but I'd want to be squatting at least 405 raw first.

[Jorge Sanchez]

Back squat:
45x10
45x8
95x5
135x5
185x3
225x2
245x1
270x5
270x3
265x1
225x5

OHP:
45x10
75x3
115x5x3

Power clean:
95x3
135x3x3

Situps:
25x8x2

Shoulder stretches

Notes: A bit of a step backwards with the squats. I just could not get set up properly today - I was so loosey goosey it's a miracle I even managed to pull off what I did. Next session I'll do a bit of form work and then, depending how I feel, I might drop the weight 10-20lbs or so and work my way back up. That's what I get for a week without heavy squats. Presses continue to climb easily.

[Jorge Sanchez]

Back squat:
45x10
45x8
95x6
135x5
185x5
225x5x3
135x5x2

Bench:
45x10
95x6
135x5
185x2
210x4+1x2
210x4

Deads:
135x5
185x5
225x2
275x1
315x4

Pull ups:
BWx5x3

Overhead situps:
25x10
35x5x2

Shoulder stretches

Notes: Pretty ****ty workout (must be karma because I was supposed to meet at Keith's place to train, but I bailed). I ate too close to training and felt like I might puke the whole way through. My squat form is really suffering due to a lack of flexibility so I'm going to start stretching more and I'm going to drop the weight and focus on my form to let the weight stretch me out. Considering how well my pressing has been going, I think I would have been good for the bench on any other day. Deads were way off - it was just too heavy. Maybe it was just a bad day, but I'm going to back off the weight on squats and deads and really concentrate on form while working my way back up again.

[Keith]

Notes: Pretty ****ty workout (must be karma because I was supposed to meet at Keith's place to train, but I bailed).

Bingo.


It would have been different if you came!

[jbrin0tk]

Good call on doing some stretching for flexibility. I really feel like it is helping me.

[Jorge Sanchez]

Bingo.


It would have been different if you came!

Seriously, I probably would've squatted 750. ;)


Good call on doing some stretching for flexibility. I really feel like it is helping me.

Yeah, it's definitely needed. I was religious about it before I left, but I've really been slacking off lately and I think it's really hurting my squats, especially at the higher weights.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
175x3
205x2
235x5x3

OHP:
45x8
85x3
120x5
120x4
120x3

Powerclean:
95x3
135x5x3

Pull ups:
10x5
10x3+BWx1

Hypers:
25x8x2

Notes: All the students are back at school so the gym was crazy packed. I did get to witness some incredible stupidity, though. Some guy squatted 135 maybe 6''. He loads 225 onto the bar and I think to myself "you've got to be kidding me." He got all the way up to 405 and it looked like he was literally going to snap in half when he unracked it, but he managed to squat it about 1''.

My workout was solid. I've come to the conclusion that a lack of core strength and flexibility is really hurting my squats at higher weights, so I'm working on both. Presses were good, but I'm screwed as soon as I take a breath. I would have been good for 4 or 5 reps on the last set, but I smacked myself in the chin pretty hard and dropped the weight.

[fulldaddy]

Jorge,

I believe you could benefit from incorporating some "dynamic flexibility" exercises into your pre-workout rountine. Dynamic Flexility is a great way to warm up and aid in the increase in flexibility. It is a major trend in collegiate athletics (it is effective - plus it allows coaches to devote LESS time to warm ups).

For me - since I was fortunate enough to have a long football career & I have been lifting for 23 years - I really have to warm up & take my time in preparations.

I will warm up for 5-10 minutes on an "ascent trainer" (cardio). I will go through several basic "static" stretches meant to stretch everything (I do these everyday) and on my squat & deadlift days I will incorporate a series of DF exercises. For me - they bridge the gap between the static stretches and the actual workout.

Goggle Dynamic Flexibility and you will find a TON of different D.F. exercises. A lot of them appear to be agility stuff (high knees, butt kickers, and so on) and I don't do those before I workout. I will generally do those on lifting days off for something to do & to get outside. Out of habit I like to do plyos and shorter distance sprint work for explosive power.

I may spend as much time warming up and cooling off as I do working out but I recover faster and rarely feel "beat to hell" for very long - and I have the physical disposition for getting dinged up so it is a necessity for me. Thanks for the welcome to the boards Jorge.

[jbrin0tk]

Awesome workout, big guy. The overhead presses are going up and up I see. And yeah, I see people squatting like that everytime I go to the gym. In fact, people marvel, and I do mean marvel, at the fact that I take 315 to parallel or a little lower for reps. What a joke! Even trainers do this! It is so ridiculous. Anyways, good work, man!

[Jorge Sanchez]

Jorge,

I believe you could benefit from incorporating some "dynamic flexibility" exercises into your pre-workout rountine. Dynamic Flexility is a great way to warm up and aid in the increase in flexibility. It is a major trend in collegiate athletics (it is effective - plus it allows coaches to devote LESS time to warm ups).

For me - since I was fortunate enough to have a long football career & I have been lifting for 23 years - I really have to warm up & take my time in preparations.

I will warm up for 5-10 minutes on an "ascent trainer" (cardio). I will go through several basic "static" stretches meant to stretch everything (I do these everyday) and on my squat & deadlift days I will incorporate a series of DF exercises. For me - they bridge the gap between the static stretches and the actual workout.

Goggle Dynamic Flexibility and you will find a TON of different D.F. exercises. A lot of them appear to be agility stuff (high knees, butt kickers, and so on) and I don't do those before I workout. I will generally do those on lifting days off for something to do & to get outside. Out of habit I like to do plyos and shorter distance sprint work for explosive power.

I may spend as much time warming up and cooling off as I do working out but I recover faster and rarely feel "beat to hell" for very long - and I have the physical disposition for getting dinged up so it is a necessity for me. Thanks for the welcome to the boards Jorge.

Thanks for the advice, fulldaddy. I do include dynamic flexibility work (although I've never referred to it as that before) as a warm-up for my workouts. I almost always start with high knees, butt kickers, lunges and side lunges, but I find that my hips are still tight until I do a few sets with a bit of weight.

I should probably do more of it out of the gym, though. Thanks for the term - I googled it so I'm going to use some of the exercises I found to make a little mobility workout I can do at home a couple of times a week.

Thanks for stopping in. I look forward to learning more from you.


Awesome workout, big guy. The overhead presses are going up and up I see. And yeah, I see people squatting like that everytime I go to the gym. In fact, people marvel, and I do mean marvel, at the fact that I take 315 to parallel or a little lower for reps. What a joke! Even trainers do this! It is so ridiculous. Anyways, good work, man!

Thanks, J. I think my overhead pressing could be a lot further along, but like I mentioned I just lose it as soon as I take a breath and the weight moves too slowly for me to easily bang out five reps without taking a breath. Thanks for stopping in!

[ryuage]

great work... school gym sucks during the semester. I literally put my stuff in the locker at the gym during class and just take it out because I head to the gym down the street to workout.

[Sidior]

Glad to see you finding your weaknesses and then targeting them. Another thing that helps with the core is simply have a bigger one (hint at the powerbelly).

[killxswitch]

Hooray for inch squatters. Keep up the hard work, you'll get back to where you were.

[Jorge Sanchez]

great work... school gym sucks during the semester. I literally put my stuff in the locker at the gym during class and just take it out because I head to the gym down the street to workout.

I'm actually quite impressed with the new students - I've never seen so many people deadlifting in my life today and not a single person was curling in the squat rack.


Glad to see you finding your weaknesses and then targeting them. Another thing that helps with the core is simply have a bigger one (hint at the powerbelly).

Yeah, except I'm trying to strip away some fat. I'm getting nice and lean, but it's definitely hurting my strength. I'm getting real close to hoping back on the bulk train.


Hooray for inch squatters. Keep up the hard work, you'll get back to where you were.

Thanks Kill. Same goes for you!

[Jorge Sanchez]

Back squat:
45x8
95x6
135x5
185x3
215x1
225x5x2
245x5

Bench:
45x10
95x5
135x5
185x2
210x4
210x3+1 with helpx2

Deads:
135x5
185x5
225x3
275x1
295x5

Pull ups:
10x5x2

OH sit ups:
35x5x2

Notes: I got a really bad headache on my third warm up set of the squats. On the subsequent two warm up sets I got a really weird pain in my lower abs - the best way I can describe it is as a sharp DOMS that faded after a minute or two. I was about to call it quits after the 215 single, but I decided to rest and see how 225 felt. I'm glad I did because it was all better. I'm going real deep on the squats and getting a good glute and ham stretch at the bottom. Bench took a step backwards from last time so I'm not too happy about that. My deads are a bit weaker too. I suck at cutting.

[Sidior]

Way to tough out the squats. When are we getting together to train again?

[Keith]

I suck at cutting.

No, no, no... I suck at cutting. Weird pain that you got there in your abdominals. Can't say I ever experienced that before.



When are we getting together to train again?

The question is, when are we ALL getting together to train again?

[Jorge Sanchez]

Way to tough out the squats. When are we getting together to train again?

Preferably when I'm stronger than a little girl. Since that doesn't feel like it will happen any time soon, I'm game for whenever. What's your schedule like?


No, no, no... I suck at cutting. Weird pain that you got there in your abdominals. Can't say I ever experienced that before.




The question is, when are we ALL getting together to train again?

Aren't you done school? You should head down to Ottawa for a couple of days. It's an awesome city - we have a lot of... er... um... civil servants?

[Sidior]

Preferably when I'm stronger than a little girl. Since that doesn't feel like it will happen any time soon, I'm game for whenever. What's your schedule like?



Aren't you done school? You should head down to Ottawa for a couple of days. It's an awesome city - we have a lot of... er... um... civil servants?

Plus all the bars are close together (market). That has gotta be a bonus. Oh ya and culture and **** too!

[Jorge Sanchez]

Yeah, Keith, if you come down for the weekend I would be game to hit the market.

[Keith]

Yeah, Keith, if you come down for the weekend I would be game to hit the market.

You would like me to stay overnight with you, wouldn't you...


I'll be busy this weekend and I don't know about driving all the way out there if you or Dave aren't willing to put out. When are you guys near us (Detard, Rusty, World) again?

[Jorge Sanchez]

I'm actually planning to check out some schools I'm interested in in the not-to-distant future, U of T being one of them. No dates yet, but I might be in town sometime within the next 3-6 weeks.

[Keith]

Let me know next time, bud. And maybe this time you won't flop. I kid, I kid. LOL.

[borracho]

Sucks to hear about the headache/stomach pains/vaginal irritation :D

Seriously though...looking good through out...hope it continues on the upward trend.

[Jorge Sanchez]

Let me know next time, bud. And maybe this time you won't flop. I kid, I kid. LOL.

I guess anything is possible....


Sucks to hear about the headache/stomach pains/vaginal irritation :D

Seriously though...looking good through out...hope it continues on the upward trend.

Thanks, borracho!

Back squat:
45x8
95x5
135x2
135x5
185x3
225x5x2
245x5

OHP:
45x8
85x3
120x5x3

Power clean:
95x3
145x0
145x1

Notes: I felt like I might be getting sick yesterday so I skipped the gym. I almost skipped today too because I didn't feel any better, but I missed a day last week so I felt pretty bad about it. I got into the gym and started feeling like crap. The past 4 days in a row I have gotten really bad exercise-induced headaches, which I've never had before. I had to stop one of my warm up sets of squats because of it.

Everything felt much more difficult than it should have been (225 felt 50lbs heavier). I called it quits with the power cleans because I just couldn't muster enough energy. The plan is to be back at it tomorrow, but I'll have to see how I feel. I'm considering going to a doctor about the headaches.

I got a couple of videos of my squats. They're were pretty sloppy, which isn't surprising considering how I was feeling, but I'm going to try to post them up later.

[RedSpikeyThing]

Sucks about the sickness, but you still had some good overhead work.
Are you following Starting Strength?

[killxswitch]

Sorry your workout sucked dude. I hate that draggy feeling when you're trying to work out, like gravity is extra heavy that day or something. Rest up and get healthy! Your OHPs look pretty good regardless.

[Jorge Sanchez]

Sucks about the sickness, but you still had some good overhead work.
Are you following Starting Strength?

Thanks, RST. I am following SS.


Sorry your workout sucked dude. I hate that draggy feeling when you're trying to work out, like gravity is extra heavy that day or something. Rest up and get healthy! Your OHPs look pretty good regardless.

Thanks, Kill. My OHP did feel good. The squats and cleans didn't feel so great, though.

Here are the vids of my squats (225 then 245). The weight moved a lot slower than I would have liked. I think my knees are coming forward too much at the bottom of the lift (I felt that way today too). I would have like to have gone a couple of inches deeper, as well. Rip them apart.

225
-vA5eVXDdVI


245
UCHc4sM5bMI

[Jorge Sanchez]

Back squat:
45x8
135x5
185x5
225x1
250x5x3

Bench:
45x8
95x5
135x5
185x2
210x5
210x3+1 with help

Deads:
135x5
185x5
225x3
275x1
305x5

Notes: I've been getting these terrible exercise-induced exertion headaches (which I've never had before) every day for the past five days so I was kind of hesitant to hit the gym. I got a bit of a headache, but it was much better than it has been the past few days and my bike ride home was the first time I've been able to exercise completely pain free since this started. I have a doctor's appointment on Thursday so I'm going to ask about it there, but hopefully I'll be 100% by then.

The gym was ******ed busy -- I think I might have to change my schedule so I'm not there on Mondays. Workout was alright. Bench still isn't moving so I'm going to drop down to 200 and work my way back up again.

[jbrin0tk]

Solid session today, man. I know all about the whole bench not moving up thing, haha. Keep working at it and I know you've got it in you. And my gym is insane on Mondays, too! Kinda like Ronnie Coleman said, "Everybody wanna get big, get strong, but nobody wanna come to the gym on a Friday!!" Haha, of course I put my own words in there, but that really does seem to be the case. Everyone comes in the beginning of the week but really slacks towards the end. Keep up the good work, man!

[Sidior]

Have you been dehydrated or using more stimulants (like caffeine) then you are used to? Whenever I get headaches at the gym that is almost always the issue.

[mickyjune26]

I get little headaches when i don't drink enough water also. I agree your knees are forward a lot. Maybe try a slightly wider stance, pushing the knees out instead of forward. Also, placing the bar on your rear delts instead of the top of the traps will keep your knees in. I dont know how and why this works, but it does for me and that SquatRx dude.

You always have great patience in moving up. Way to step back on the bench to rebuild.

[borracho]

Sucks about the headaches dude...some times I get a pulsating-type of headache...but that was from a nech injury last year. Hope it clears up for you..nice DL's and dont let the bench sweat ya.

[Jorge Sanchez]

Solid session today, man. I know all about the whole bench not moving up thing, haha. Keep working at it and I know you've got it in you. And my gym is insane on Mondays, too! Kinda like Ronnie Coleman said, "Everybody wanna get big, get strong, but nobody wanna come to the gym on a Friday!!" Haha, of course I put my own words in there, but that really does seem to be the case. Everyone comes in the beginning of the week but really slacks towards the end. Keep up the good work, man!

Thanks, Jbrin. I hear you on the Fridays -- I love to go to the gym because no one gets in my way.


Have you been dehydrated or using more stimulants (like caffeine) then you are used to? Whenever I get headaches at the gym that is almost always the issue.

No, I haven't had any caffeine for at least a few weeks and I"ve been drinking tons of water. It turns out I'm just sick (I hope).


I get little headaches when i don't drink enough water also. I agree your knees are forward a lot. Maybe try a slightly wider stance, pushing the knees out instead of forward. Also, placing the bar on your rear delts instead of the top of the traps will keep your knees in. I dont know how and why this works, but it does for me and that SquatRx dude.

You always have great patience in moving up. Way to step back on the bench to rebuild.

Thanks for the advice. I already use a low-bar squat. I just need to concentrate on pushing out my knees and pushing my hips back. It felt much better today.


Sucks about the headaches dude...some times I get a pulsating-type of headache...but that was from a nech injury last year. Hope it clears up for you..nice DL's and dont let the bench sweat ya.

Yeah, mine is a sharp pulsating headache for a few minutes and then a really dull ache for a few hours. My neck and back feel fine though. Regardless, it felt a lot better today, even though it's still not 100%.

Back squat:
45x8
95x6
135x5
185x3
225x1
250x5

OHP:
45x8
95x1
125x5

Cleans:
95x3
135x5

Notes: I'm feeling pretty sick so I only did one working set for each exercise today. I felt ****ty but the workout was alright, except for my cleans which sucked. My hips were super tight to start the squats too.

[Sidior]

Take a day off dude. Load up on some Vitamin C and get some rest. Im impressed you still squatted even though you feel like ****.

[Chris Rodgers]

My hips were super tight to start the squats too.


Something I know that helps me out since I squat real wide is to warmup on a box for a bunch of light sets. I am not real good at stretching and working on my flexibility(too lazy), but warming up on a box definitely seems to prepare my hips to squat. Just a thought.

[View 1]

Weights are starting to get back up there, videos look good too. I would post more but my computer is still not fixed, everything looks good though, sucks about the headaches, hope they get better or go away completley.

[mickyjune26]

Tight hips suck with squats. I hope that you feel better for the next workout.

[Jorge Sanchez]

Take a day off dude. Load up on some Vitamin C and get some rest. Im impressed you still squatted even though you feel like ****.

Good idea. I'm going to skip my workout today. I plan to be back at it on Monday, hopefully 100%.


Something I know that helps me out since I squat real wide is to warmup on a box for a bunch of light sets. I am not real good at stretching and working on my flexibility(too lazy), but warming up on a box definitely seems to prepare my hips to squat. Just a thought.

I'll give that a shot. I'm usually alright as long as I stretch before I go to bed, but I've been neglecting it this week since I've been feeling under the weather.


Weights are starting to get back up there, videos look good too. I would post more but my computer is still not fixed, everything looks good though, sucks about the headaches, hope they get better or go away completley.

Thansk, Jefe.


Tight hips suck with squats. I hope that you feel better for the next workout.

Me too. I'm going to take a few days off and rest up. I should be good to go by then. I plan to put on 15-20lbs starting in a week or two, so that ought to help everything out as well.

[killxswitch]

Seems like you've been sick for a while, maybe it's time to take it easy. Sounds like you're already on that, good move.

[Jorge Sanchez]

Thanks, Kill. The time off was just what the doctor ordered.

Back squat:
45x10
95x6
135x5
185x3
225x5x3

Bench:
45x8
95x5
135x5
175x3
200x5x3

Deads:
135x5
185x5
225x3
275x5

Pull ups:
BWx5x3

OH Situps:
35x8x2

Notes: First day back after being sick so I took it easy (although the bench was still a grinder. I'm not sure why it keeps dropping). Everything felt pretty good.

I'm finally done this mini-cut. I'm about 8lbs lighter, a little bit leaner, and not much stronger, and I'm down around 200lbs again. I'm going to maintain for a week and then add about 15lbs by the new year, to sit around 215-220. I'm going to be out of work for at least a couple of weeks in a week (waiting for the paper work to go through on a new, better job) so I can concentrate on the gym. Although, I'm thinking about traveling (I have my eye on Brazil) so that might throw a monkey wrench in the plans.

[Sidior]

Yay, bulk is coming up again and with time off as well. Time to get mad strong guyE!

[jbrin0tk]

Nice effort, dude. You maintained your strength fairly well throughout your mini cut.

[borracho]

Nice work on widdling your ass down and maintaining your strenght..I look forward to seeing what ya do when you begin this bulk cycle!

[frenchkev]

You made a really good effort man!!

[Jorge Sanchez]

Back squat:
45x10
95x6
135x5
185x3
225x1
245x5

OHP:
45x8
85x3
125x5

Power cleans:
115x5
140x5

Notes: I had to work late tonight, so I had a very rushed workout. Things felt really good. My hips were nice a loose today. I started stretching for only about 5 mins before bed (static on workout days and dynamic on off days) and it is making a huge difference. After only a couple of days, I'm able to drop really deep into a squat totally comfortably. Without the stretching, I have to concentrate just to hit parallel and my hips feel really beat up. I think things will progress very nicely once I start putting some more weight on my frame.

[Jorge Sanchez]

Yay, bulk is coming up again and with time off as well. Time to get mad strong guyE!

I'm coming after you. What are you weighing these days?


Nice effort, dude. You maintained your strength fairly well throughout your mini cut.

I'm actually disappointed - I hoped to gain more strength, but I wasn't as strict as I should have been with my diet.


Nice work on widdling your ass down and maintaining your strenght..I look forward to seeing what ya do when you begin this bulk cycle!

Thanks, dude.


You made a really good effort man!!

Merci, Kev!

[jbrin0tk]

Good workout, dude. The stretching really does help, doesn't it?

[RedSpikeyThing]

Those are some strong presses Jorge.
It's amazing what stretching can do for you. I've been walking about ~40 minutes to school every day and my legs have loosened up a lot.

[Keith]

Nice squatting, big guy. Do you feel they are coming up close to where they used to be?

[Jorge Sanchez]

Good workout, dude. The stretching really does help, doesn't it?

It makes a huge difference. I really need to keep up with it.


Those are some strong presses Jorge.
It's amazing what stretching can do for you. I've been walking about ~40 minutes to school every day and my legs have loosened up a lot.

Thanks. I'm looking forward to putting on the big boy plates in a couple of weeks.


Nice squatting, big guy. Do you feel they are coming up close to where they used to be?

Thanks, Keith. I feel like my squatting is getting worse and worse. It's no where near where it was before I left.

[Jorge Sanchez]

Back squat:
45x8
95x6
135x5
185x3
225x1
245x5x2
245x0 I just gave up on this one. I'm not really sure what happened.

Bench:
45x8
95x5
135x5
175x1
205x5x2
205x4 +1 with help

Deads:
135x5
185x5
225x2
275x1
295x5

Notes: My training has been really inconsistent and my diet has been even worse over the past couple of weeks and it's really hurting my lifts.

[Sidior]

Alright dude, I am going to check my schedule and we are going to get together. Clearly we both need a kick in the ass with our training.

[jbrin0tk]

Keep pushing, man, and good things will happen.

[borracho]

What are the issues with the diet? Arnt you going into bulk mode now for a while?

[View 1]

Back squat:
Notes: My training has been really inconsistent and my diet has been even worse over the past couple of weeks and it's really hurting my lifts.

Sounds like me right now....

Your lifts are still improving, why the mini cut then bulk?

[Keith]

Alright dude, I am going to check my schedule and we are going to get together. Clearly we both need a kick in the ass with our training.

He needs more than that in the ass to get back to his old self. :ninja:

Wha' happened to the 245 squat? I know you said you don't really know, but something must have stood out at you considering you did it for 5 the set before.

[Jorge Sanchez]

Alright dude, I am going to check my schedule and we are going to get together. Clearly we both need a kick in the ass with our training.

Sounds good. Tomorrow's my last day of work for a while so I'll be free anytime. I'm hoping to get my training back on track.


Keep pushing, man, and good things will happen.

Don't worry, I'm not throwing in the towel.


What are the issues with the diet? Arnt you going into bulk mode now for a while?

I'm just not eating enough or the right things. I plan to start the bulk on Wednesday. I certainly need it.


Sounds like me right now....

Your lifts are still improving, why the mini cut then bulk?

Actually they're not. Most of them have been falling for the past week and they haven't moved for at least a week before that.

I decided to cut because I thought I'd be able to put on some strength pretty easily since I was coming back from a lay off while losing some fat. Then I'd be in the perfect position for a bulk once my progress stalled.


He needs more than that in the ass to get back to his old self. :ninja:

Wha' happened to the 245 squat? I know you said you don't really know, but something must have stood out at you considering you did it for 5 the set before.

Funny guy.

I really just gave up on the squat. I could have had it and I was really pissed at myself afterward. I just didn't get my hips into it properly.

[Jorge Sanchez]

Back squat:
45x6
95x5
135x5
185x3
225x5x3

OHP:
45x8
95x3
125x4
125x2
115x5

Power clean:
115x5
145x5x3

Notes: I really need to get on this bulk to turn things around. I'm going to be finishing work tomorrow so I can really concentrate on eating and training. The bright spots are that my hips are much looser with the stretching and I seem to getting the hang of the cleans pretty well.

[borracho]

I'm going to be finishing work tomorrow so I can really concentrate on eating and training.



...yesterday was the "tomorrow" referenced in your last post....did ya get on it or what man?!

[Jorge Sanchez]

...yesterday was the "tomorrow" referenced in your last post....did ya get on it or what man?!

I've been trying to pack in the calories today. I've definitely eaten a lot more than I have been, but I've got to stretch my stomach out a bit first before this bulk is comfortable.

[Jorge Sanchez]

Back squat:
45x8
95x8
135x5
195x3
235x5x3

Bench:
45x8
95x5
135x5
175x3
205x5x3

Deads:
135x5
185x5
225x3
275x1
305x3.5

Notes: Solid workout overall, but I feel like I might be coming down with a cold again. I forgot my chalk today and I just couldn't hold on to the deadlift, which is a shame because the weight was going up easily. Squats felt really good - although I might not be moving as much weight as I'd like, I'm going a lot deeper than I ever have before. I feel like I'm actually quite a bit stronger than when I was repping 235 in the past, and I feel really stable and powerful coming out of the hole. With the bulk, I hope to progress pretty quickly on my squats.

[jbrin0tk]

Solid work, buddy! Glad to hear things seem to be going in the right direction for ya!

[RedSpikeyThing]

good stuff Jorge. Looks like SS is working for you so far!

[View 1]

Workout looks good, I don't have any chalk I need to buy some, cause there is many times I lose my grip on deadlifts and its irritating.

[Jorge Sanchez]

Solid work, buddy! Glad to hear things seem to be going in the right direction for ya!

Thanks, J.


good stuff Jorge. Looks like SS is working for you so far!

A little bit slower than it has in the past, but I think I'll progress quickly once I get into this bulk.


Workout looks good, I don't have any chalk I need to buy some, cause there is many times I lose my grip on deadlifts and its irritating.

Tell me about it. I didn't realize how much of a difference it really makes until I forgot it.






So I have a really bad kink in my neck. I don't think it's lifting-related, but it's really painful and I can barely turn my head, so I'm taking some time off lifting until it heals. This is really starting to get ridiculous. I really feel like I'm spinning my wheels. I'm hoping to be back at it by Monday or Tuesday.

[Keith]

Take some time off, relax and enjoy it. I've had neck injuries before and they can creep up and become worse if you don't give them full rest.

[borracho]

I second keiths suggestion...my neck is still messed up from last november...take care of it by letting it rest..maybe try doing some stretches for it in the shower..that always felt good for mine...but as soon as I was out of the shower it was same old same old. Heal up, buddy.

[Jorge Sanchez]

Thanks for the input, guys. It's been almost completely pain free today, so I'm considering some light lifting tomorrow. I'll see how I feel when I wake up.

[jbrin0tk]

Sucks that you keep coming up with these nagging things. I hope it heals up quick for you, man.

[Steven001]

Sorry to hear about you neck - I did it a few weeks ago, couldn't move it that night or the day after, but the pain and stiffness was away in a few days.

Would you mind sharing your stretching exercises? I could do with getting a little more flexible in the hip and legs, hopefully allowing me to get the hips lower for Deadlifts and squats!

[Sidior]

Glad to see you being smart about that neck.

[CrazyK]

Back to where you were in no time. Too bad about the injury but just ease in to it and see how it feels.

[Jorge Sanchez]

Sucks that you keep coming up with these nagging things. I hope it heals up quick for you, man.

Thanks. I hope so too.


Sorry to hear about you neck - I did it a few weeks ago, couldn't move it that night or the day after, but the pain and stiffness was away in a few days.

Would you mind sharing your stretching exercises? I could do with getting a little more flexible in the hip and legs, hopefully allowing me to get the hips lower for Deadlifts and squats!

I do static stretches for my hams and hips on workout days - google and you'll be able to find tons of good ones. I do dynamic stretches on non-workout days - google will have lots of examples again. Every day, I stretch my hips in the bottom of the squat position by holding onto a post and going as low as I can, while really pushing my knees to the side.


Glad to see you being smart about that neck.

Better to be safe than sorry. But it's been a week since I've hit the weight which is really pissing me off. Hopefully it will be better in a few more days.


Back to where you were in no time. Too bad about the injury but just ease in to it and see how it feels.

Well I wouldn't say I'm back to where I was, but hopefully once this injury is cleared up I can storm back.



So the neck's still bugging me, and I think it is related to the headaches I was getting a couple of weeks back. I think it's probably a result of a muscle imbalance between the left and right side of my body (although, I am slightly worried it's something more serious, so I saw a doctor and had some blood work done). When I get back under the iron I'm going to devote one day a week to unilateral lower body movements and DB upper body movements to hopefully help sort things out.

[borracho]

Every day, I stretch my hips in the bottom of the squat position by holding onto a post and going as low as I can, while really pushing my knees to the side.


:zipit:

I dated a girl that did that for a living...only differnce was she wore 6in heals and a thong while doing it...and she did it in front of 100+ guys. Slut.


Yes, I am a fat ass...and yes, personality does indeed make the difference. :nod:

How is the coloric intake lookin?

[View 1]

Sucks about your neck hopefully its all good soon.

[RedSpikeyThing]

That blows about the neck. I know what you mean when you just feel like you're going nowhere. You'll be back at it in no time....think big picture :)

[Jorge Sanchez]

:zipit:

I dated a girl that did that for a living...only differnce was she wore 6in heals and a thong while doing it...and she did it in front of 100+ guys. Slut.


Yes, I am a fat ass...and yes, personality does indeed make the difference. :nod:

How is the coloric intake lookin?

Funny guy. My diet has sucked, big time.


Sucks about your neck hopefully its all good soon.


That blows about the neck. I know what you mean when you just feel like you're going nowhere. You'll be back at it in no time....think big picture :)

Thanks guys. I'm feeling all better, so hopefully I won't reaggravate it.

[Jorge Sanchez]

Back squat:
45x10
95x6
135x5x3

Bench:
45x10
95x5
135x5x3

Deads:
135x5
185x5

Chins:
BWx5x3

Renegade rows:
20x8x2

Notes: My neck felt really good today, so I decided to hit the weights again. My hips were really stiff, but they loosened up pretty well by the third set. Renegade rows are now going to be a staple of my core work. I'm going to take it nice and slow until I'm sure my neck is 100%.

[Keith]

Thanks guys. I'm feeling all better, so hopefully I won't reaggravate it.

:clap:

[View 1]

Smart choice for taking it easy. I looked up those renegade rows and they look perfect for what I am doing, im gonna try them next week.

[CrazyK]

I'm going to have to research these renegade rows. Can't let my competition have a leg up on me :P

[Jorge Sanchez]

:clap:

:hello:


Smart choice for taking it easy. I looked up those renegade rows and they look perfect for what I am doing, im gonna try them next week.

Yeah, they're a fun one.


I'm going to have to research these renegade rows. Can't let my competition have a leg up on me :P

I don't think you'll have to worry about that for a while.

[Jorge Sanchez]

Bulgarian split squats:
BWx8
40x5
60x5x2

DB OHP:
25x8
40x5
45x5
50x5

One arm DB clean:
40x5
50x5
75x5x2

Dips:
BWx8x2

Hypers:
BWx10
25x8

Notes: Still taking it easy, but everything felt really good today. I'm going to starting increasing towards the heavier weights next workout.

[borracho]

Bulgarian split squats, one hand cleans..renegade rows...what the hell is going on here? (read with a stewie griffin voice)

Those rows look fun though....I think I may give em a try at some point when I have access to KB's again. Workout looks good!!!

[Jorge Sanchez]

I'm going to be doing unilateral movements once every third workout to try to even out some muscle imbalances.

I saw the renegade rows in one of Sensei's squat RX videos and decided to give them a try because they looked fun. I generally hate "core" training, but I quite enjoy the renegade rows.

[View 1]

I throw in unilateral exercises here and there during the week, I thinks its a good thing. Bulgarian split squat are definitely a killer leg exercise. Hows your neck?

[jbrin0tk]

You've got some good ideas going, man. Keep up the hard work!

[Sidior]

Mixing things up in here, nice work. I also need to look up those renegade rows.

[RedSpikeyThing]

cool unilateral stuff. Bulgarian split squats suck. Bad. I despise them. Have you tried unilateral benching?

[Keith]

Ahh, bulgarian's are a BITCH, aren't they?!

[CrazyK]

Good idea on mixing things up. I do as well and it keeps things from nice and balanced.

[Jorge Sanchez]

I throw in unilateral exercises here and there during the week, I thinks its a good thing. Bulgarian split squat are definitely a killer leg exercise. Hows your neck?

My neck's feeling 100%. I'm still a little wary of re-aggravating it, so I'm not jumping right back into things.


You've got some good ideas going, man. Keep up the hard work!

Thanks, J.


Mixing things up in here, nice work. I also need to look up those renegade rows.

Thanks, dude.


cool unilateral stuff. Bulgarian split squats suck. Bad. I despise them. Have you tried unilateral benching?

I've never tried it, but I was considering it the other day. I think I'll probably just stick to DBs for upper body work on the unilateral days, but I might give it a try to see how it feels one of these days.


Ahh, bulgarian's are a BITCH, aren't they?!

You aren't kidding. My legs were sore for the first time in a long time after doing them.


Good idea on mixing things up. I do as well and it keeps things from nice and balanced.

Thanks. I think it will really help me out, because I have some pretty noticeable imbalances due to a couple of injuries which were never properly rehabbed.

[Jorge Sanchez]

Back squat:
45x8
95x6
135x5
185x1
205x5x3

Bench:
45x8
95x6
135x5
160x3
185x5x3

Deads:
135x5
185x5
225x5

Pullups:
5x5x2
5x3

Renegade row:
30x8
35x8

Notes: My neck felt good throughout so I think I'm probably out of the woods. My bench form felt a little off, but apart from that everything was solid.

[View 1]

Oh how I miss these type of workouts... Great workout, glad to see your neck is better.

[borracho]

Its funny how a persons form can be on spot one day and off the next...making or breaking the work out..I hate days like that...makes me feel useless.

Good job...hope the neck issue stays resolved and you can continue on your path.

[CrazyK]

Those dead's are coming along nicely. Focus on that sweet spot for bench and you'll be good.

[Jorge Sanchez]

Oh how I miss these type of workouts... Great workout, glad to see your neck is better.

Thanks, View. I'm glad it's better too.


Its funny how a persons form can be on spot one day and off the next...making or breaking the work out..I hate days like that...makes me feel useless.

Good job...hope the neck issue stays resolved and you can continue on your path.

Muchas gracias, senior.


Those dead's are coming along nicely. Focus on that sweet spot for bench and you'll be good.

I'm good for at least another 80lbs on the deads, I'm just taking it easy so I don't screw up my neck again. Thanks for the props.

[Jorge Sanchez]

Back squat:
45x8
95x6
135x5
185x3
225x5x3

OHP:
45x8
75x3
115x5x3

Powerclean:
45x6
95x5
135x5x3

Dips:
25x6x2
25x8

Hypers:
25x10x2

CGBP:
135x8x2

DB curls:
35x10x2

Notes: Solid workout. I've had quite a bit of success with a few sets of direct arm work once a week in the past so I thought I would throw that in again, especially since I feel like my tricep strength is holding back my pressing.

My diet's been solid the past few days, so I think I'm on my way to putting some of my mass and strength back on me.

[borracho]

Nice to hear you're back on track..hope you're able to maintain that and go for it.

Nice work out.

[Keith]

Great to hear things are getting back to the way they should be.

[View 1]

Everything looks good. Glad to hear your neck is all good now too.

[CrazyK]

The OHP for you is creeping along my friend. Good job.

[RedSpikeyThing]

Strong session Jorge. Glad to hear the weight gain is coming along....wait until you see the strength gains that go with it :evillaugh:

[jbrin0tk]

Sweet last couple of sessions, man. Keep up the good work and I'm glad to hear you seem to be all healed up!

[Jorge Sanchez]

Nice to hear you're back on track..hope you're able to maintain that and go for it.

Nice work out.


Great to hear things are getting back to the way they should be.


Everything looks good. Glad to hear your neck is all good now too.


The OHP for you is creeping along my friend. Good job.


Sweet last couple of sessions, man. Keep up the good work and I'm glad to hear you seem to be all healed up!

Thanks, guys. I finally feel like I'm getting back into the swing of things.


Strong session Jorge. Glad to hear the weight gain is coming along....wait until you see the strength gains that go with it :evillaugh:

I can't wait. I have a feeling my squat and deads are going to sore over the next few weeks.

[Jorge Sanchez]

Back squat:
45x8
135x6
185x5
235x5x3

Bench:
45x8
95x6
135x5
175x1
190x5x3

Deads:
135x5
225x3
265x5

Pull ups:
BWx8

Renegade Rows:
40x10

Notes: Today was supposed to be an off day, but I realized my gym would be closed tomorrow so I decided to train anyways. It was a very last minute decision and I hadn't eaten anything for three hours before. Regardless, everything felt really good. I think this bulk is going to serve me well. I don't know why I ever decided to cut. :bang:

Now I'm off to a turkey dinner with another one tomorrow night, so I should be able to make up for lost time.

[Jorge Sanchez]

I just realized today was supposed to be a unilateral day, but I totally forgot. I'll be doing unilateral movements on Wednesday instead.

[CrazyK]

Badass deadlifts there. Especially given it was the 3rd exercise you did.

[View 1]

Opps on the unilaterial day lol... Still a good workout, still havent tried those renagade rows, maybe wednesday....

[borracho]

Looking like you're on your way back up dude...stay with it.

[RedSpikeyThing]

Solid session jorge. I love hitting the big 3 in one day.

[ryuage]

are you following starting strength or something?

[Jorge Sanchez]

Badass deadlifts there. Especially given it was the 3rd exercise you did.

Thanks. They're on their way back up.


Opps on the unilaterial day lol... Still a good workout, still havent tried those renagade rows, maybe wednesday....

Thanks, View.


Looking like you're on your way back up dude...stay with it.

Things are feeling good. The extra calories are helping.


Solid session jorge. I love hitting the big 3 in one day.

It is a good feeling.


are you following starting strength or something?

Yessir.

[Jorge Sanchez]

Bulgarian Split Squat:
BWx8
40x5
70x5x2
80x5

One arm DB press:
25x6
35x5
45x5x2
50x5

One arm DB clean:
40x5
80x5x3

Dips:
25x8x3

Hypers:
35x10x2

Notes: I'd rather be squatting.

[CrazyK]

Unilateral's look good. I'd rather squat as well but it's good to keep some balance and get in some flexibility work at the same time in one exercise.

[View 1]

80lb db cleans!!! I bet those where fun...

I tried those renegade rows, and yeah it was a total disaster, glad only two people saw me eat ****...

[borracho]

When I stop being a vagina, I fully expect that I will try those 1 arm DB presses..they seem like they could be pretty damned fun...have you tried 1 hand/leg DL's?

[Jorge Sanchez]

Unilateral's look good. I'd rather squat as well but it's good to keep some balance and get in some flexibility work at the same time in one exercise.

Yeah, they definitely have their place.


80lb db cleans!!! I bet those where fun...

I tried those renegade rows, and yeah it was a total disaster, glad only two people saw me eat ****...

Yeah, they're tough. I had a hard time with them today.


When I stop being a vagina, I fully expect that I will try those 1 arm DB presses..they seem like they could be pretty damned fun...have you tried 1 hand/leg DL's?

I think I'm going to give a unilateral DL a try next unilateral day. I'm not too sure about the form, though.

[Jorge Sanchez]

Back Squat:
45x10
135x5
185x3
225x1
245x5x3

Bench:
45x8
95x5
135x5
175x1
195x5x3

Deadlift:
135x5
185x5
225x3
285x5

Pull ups:
BWx5x3

Renegade rows:
45x7
45x6

CGBP:
155x8
165x8

DB Curls:
40x10
40x8

[Sidior]

Nice work. You up for getting together to train the week of the 27th to 31st?

[borracho]

nice work out..i look forward to hearing your opinion on those deads!

[View 1]

Workout looks good, I failed on those renegade rows no way in hell I would try a one arm / leg deadlift!!!!

[CrazyK]

Everything looks to be coming along nicely. How often do you think you'll do unilateral's now that you've tried them for a while?

[jbrin0tk]

I saw that 80lb. DB clean....nice work, brother!

[Jorge Sanchez]

Nice work. You up for getting together to train the week of the 27th to 31st?

Training sounds good. I should be available that week, but I'm trying to get some applications together for law school and they're due the following week. I'll shoot you a PM in a couple of days when I have a better idea of where I'm at with that.


nice work out..i look forward to hearing your opinion on those deads!

Quel deads? They were alright. I forgot my chalk again or I would have gone heavier.


Workout looks good, I failed on those renegade rows no way in hell I would try a one arm / leg deadlift!!!!

Thanks! If it was easy it wouldn't be worth doing. I'm really trying to build well-rounded and balanced strength.


Everything looks to be coming along nicely. How often do you think you'll do unilateral's now that you've tried them for a while?

Thanks, K. I'm going to keep doing them once a week for at least a couple of months to see if I can notice a difference. I think I'll make them a staple of my workout, but possibly less frequent.


I saw that 80lb. DB clean....nice work, brother!

Yeah, that was a tough one. Thanks, buddy.

[Jorge Sanchez]

Back squat:
45x8
135x5
185x3
225x1
250x5x3

OHP:
45x8
85x3
120x5x2
120x4

Powerclean:
45x5
95x5
145x5x3

Dips:
35x5
35x6
35x7

Hypers:
35x10x2

Notes: I've been trying to speed up my workouts lately and I don't feel like it's hurting my lifts so far. We'll see how long it lasts once I start getting a little heavier.

[View 1]

Looks good. How long did this workout last compared to the others? I know if I speed things up to much its gets real hard, real quick.

[borracho]

Quel deads? They were alright. I forgot my chalk again or I would have gone heavier.
i actually meant when you try out the one arm deads, bud. nice work out..my imagination or are your dips going up?

[jbrin0tk]

I try to speed up my workouts, too, at least for my accessory work. I think it adds a sort of GPP aspect to it. How are the squats feeling these days? I saw you hit 250 x 3 x 5.

[Keith]

Great squatting, bud. How long are your workouts usually?

[CrazyK]

Last set of back squats was bad ass. I didn't notice anything when I sped up my workouts going heavy as long as I kept about 3 minutes in between sets during my "strength" lifts.

[Jorge Sanchez]

Looks good. How long did this workout last compared to the others? I know if I speed things up to much its gets real hard, real quick.

It was probably about 20-30 minutes quicker than it would usually take me when I wasn't even doing the accessory stuff after my 3 main lifts. Almost all of the time gained is on the squats. I used to rest a long time because I couldn't bare to miss a rep and I always get a little worried when I'm near my limit.


i actually meant when you try out the one arm deads, bud. nice work out..my imagination or are your dips going up?

Ya, they're on the move!! I love me some dips. They really help my bench. I think once I can rep a plate on the dips for 3x8, I should be able to bench 225x5x3.


I try to speed up my workouts, too, at least for my accessory work. I think it adds a sort of GPP aspect to it. How are the squats feeling these days? I saw you hit 250 x 3 x 5.

They're feeling really good. The progress should keep rolling as long as I can stay healthy.


Great squatting, bud. How long are your workouts usually?

My workouts used to last about and hour and 15-20 minutes. I've had it down to under an hour for the past 3-4.


Last set of back squats was bad ass. I didn't notice anything when I sped up my workouts going heavy as long as I kept about 3 minutes in between sets during my "strength" lifts.

Thanks. 3 minutes seems to be close to ideal for me too, although I don't really time myself. Just a ballpark.





I feel a cold creeping so I'm going to skip the gym today. I think I can probably kick it before it gets any worse if I get a good night's sleep and OD on vitamin C.

[Jorge Sanchez]

Bulgarian Split Squat:
BWx8
50x5
90x5
100x5x2

DB Bench:
25x8
50x5
80x5
90x5

Notes: I wasn't planning to go to the gym today because of the cold, but I was feeling all better so I thought I would give it a shot. I cut it short because I started to feel the cold creeping back in. I'll probably be back at it on Saturday. Despite the short workout, I think the 90s for DB press is some kind of PR, but only because this is the first time I've done them in over a year.

Next week I plan to move my unilateral stuff to the last workout of the week.

[Sidior]

PR while sick....niiiice! Who cares if it has been awhile since you did the exercise lol.

[CrazyK]

That's exactly what happened to me in regards to the cold this past past. Feel ok until you get a few sets in. Good work getting through it.

[ZenMonkey]

Squats are looking strong bro! Your volume changes drastically from one day to another... hows that trreating you?

[borracho]

Nice job with the DB presses...I LOVE me some DB presses! :)

[View 1]

Nice PR while being sick. I feel better myself but still debating if im gonna make it to the gym tonight or not?

[Jorge Sanchez]

PR while sick....niiiice! Who cares if it has been awhile since you did the exercise lol.

Thanks, dude.


That's exactly what happened to me in regards to the cold this past past. Feel ok until you get a few sets in. Good work getting through it.

Thanks, but I didn't get through it. I bailed big time.


Squats are looking strong bro! Your volume changes drastically from one day to another... hows that trreating you?

Thanks, ZM. My volume is usually pretty consistent, I just cut my last workout short about halfway through because of a cold.


Nice job with the DB presses...I LOVE me some DB presses! :)

Yeah, they're a good movement. I'm going to start doing them more often. I think I should be good for 100sx5 next time I do them.


Nice PR while being sick. I feel better myself but still debating if im gonna make it to the gym tonight or not?

Thanks, Jefe.

[Jorge Sanchez]

Back squat:
45x8
135x6
185x3
225x1
250x5x3

Bench:
135x8
160x3
195x5x3

Deads:
135x5
185x5
225x3
275x1
295x5

Pull ups:
BWx6x2
BWx5

Renegade rows:
40x5x2

Notes: I missed a couple of days because of cold, so I didn't increase any weights (except my deads) this workout. I felt pretty good, except my hips were stiff as hell since I neglected my stretching when I was sick. I really need to work on my speed coming out of the hole.

[borracho]

Being sick sucks, dude...plain and simple. Glad you're back at it..hopefully you'll be back to normal in no time. Nice deads, btw.

...and oh yea, to hell with those damned renegade rows! I blame them for my love handles and world hunger!

[jbrin0tk]

Sweet job on the DB presses the other day! I find that they really help my bench. Hope ya feel better soon!

[View 1]

Glad to see your feeling better. Good workout too. As for speed coming out of the hole, try box squating, it has helped me since I started adding it in every week. At first I rocked myself up which is wrong, Now I just sit ( keep muscles tight dont relax ) pause for 1-2 seconds than explode straight up. it has helped so far as out of the hole was always my sticky point.

[ZenMonkey]

And maybe drop the volume on your hamstring targeted lifts and increase the weight for a couple of weeks. My hams really respond to low low reps. Thatll get you outta the hole fo sho!

[SarahPalin]

good job man!

[CrazyK]

Good work coming out of the sickness strong. It's hard to adjust a program like rippetoe's when you get sick.

[Keith]

You seem to be training with decent weight considering the cold, bud! Good work.

[Jorge Sanchez]

Being sick sucks, dude...plain and simple. Glad you're back at it..hopefully you'll be back to normal in no time. Nice deads, btw.

...and oh yea, to hell with those damned renegade rows! I blame them for my love handles and world hunger!

I'm glad you like the renegade rows as much as I do. Thanks.


Sweet job on the DB presses the other day! I find that they really help my bench. Hope ya feel better soon!

Thanks, buddy. I'm back to 100%.


Glad to see your feeling better. Good workout too. As for speed coming out of the hole, try box squating, it has helped me since I started adding it in every week. At first I rocked myself up which is wrong, Now I just sit ( keep muscles tight dont relax ) pause for 1-2 seconds than explode straight up. it has helped so far as out of the hole was always my sticky point.

Thanks, dude. I'll keep that in mind.


And maybe drop the volume on your hamstring targeted lifts and increase the weight for a couple of weeks. My hams really respond to low low reps. Thatll get you outta the hole fo sho!

Sounds good. I'll give that a try when I feel like less of a weak little girl.


good job man!

Thanks, Sarah.


Good work coming out of the sickness strong. It's hard to adjust a program like rippetoe's when you get sick.

Thanks, Crazy. It's definitely a test.


You seem to be training with decent weight considering the cold, bud! Good work.

Thanks, Keith. DOn't be a stranger, ya hear?

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
255x5x3

OHP:
45x8
95x3
120x5x3

Power clean:
95x5
155x5x2
155x4

Dips:
35x8
35x6
35x8

Hypers:
35x10
45x10

Notes: Trained with Sidior today. He was pushing big weight again, as usual. Solid workout. My squats are coming along nicely.

[Sidior]

Workout looked good today, nice OHPing.

[borracho]

Squats looked good, indeed! Nice to see the OHP, I really need to start up with those again...have not done them at all in the last 3 weeks at least.

[View 1]

Nice squats, and good workout all around.

[borracho]

out of the hole was always my sticky point.

...out of the hole..
......out of the hole was always my sticky point.
.
.
.
.
.
.
....hmmmmm.
HAHAHAHAHHAHAHA! Aaaahh god...I love life sometimes.

[CrazyK]

Yes your squats are coming along nicely, too nicely lol. You'll catch up to me and Sid in no time.

[Jorge Sanchez]

Workout looked good today, nice OHPing.

Thanks, dude.


Squats looked good, indeed! Nice to see the OHP, I really need to start up with those again...have not done them at all in the last 3 weeks at least.

Thanks, borracho. It's good movement.


Nice squats, and good workout all around.

Thanks, View.


...out of the hole..
......out of the hole was always my sticky point.
.
.
.
.
.
.
....hmmmmm.
HAHAHAHAHHAHAHA! Aaaahh god...I love life sometimes.

Who is this guy?


Yes your squats are coming along nicely, too nicely lol. You'll catch up to me and Sid in no time.

Well I can dream...

[Jorge Sanchez]

Bulgarian split squat:
BWx8
45x5
110x5x3

DB Bench:
35x8
60x5
95x5x3

Single Leg Deadlift:
BWx5
20x5
50x5x2
70x5

Notes: Went it severely under-fed and dehydrated. I was planning to work up to a heavy squat and deadlift single after their unilateral counterparts, but I just wasn't feeling it. Ditched a bunch of other lifts too.

[WORLD]

Those Bulgarian split squats must have burned like a motha!

[jbrin0tk]

Nice squatting the other day, buddy!

[View 1]

Your unilaterial day still looks good. Do you do the bulgarian squats with DB's or a BB on your back? How are those single leg deadlifts? I would fail on those something serious lol....

[View 1]

...out of the hole..
......out of the hole was always my sticky point.
.
.
.
.
.
.
....hmmmmm.
HAHAHAHAHHAHAHA! Aaaahh god...I love life sometimes.

LOL I guess I should have worded that one different.

[CrazyK]

We all have those days Jorge. Showing up is 80% of the work though so at least you did that, and it wasn't that bad of a day.

[Jorge Sanchez]

Those Bulgarian split squats must have burned like a motha!

I like them a lot, but they make my sore like no other.


Nice squatting the other day, buddy!

Thanks, dude.


Your unilaterial day still looks good. Do you do the bulgarian squats with DB's or a BB on your back? How are those single leg deadlifts? I would fail on those something serious lol....

I do the split squats with DBs, although I might have to switch to a barbell as the weight starts getting heavier. The single leg deads were very humbling at first, but my balance improved from set to set so they were pretty good by the end.


We all have those days Jorge. Showing up is 80% of the work though so at least you did that, and it wasn't that bad of a day.

Not too bad, I just cut it early. Thanks.

[Jorge Sanchez]

Back squat:
45x8
135x5
185x3
225x1
260x5x3

OHP:
45x8
95x3
125x3x3

Powercleans:
135x5x3

Dips:
BWx8x2

Hypers:
35x8x2

Notes: Really happy with the squats. Although I accidentally brought my skate shoes which threw my form of a bit, but the lift was still strong. I don't know what happened afterwards though. It wasn't as though the weight on the OHP felt heavy, I just couldn't get my muscles to push with all their strength. I took it easy on the other lifts. My clean form was way off.

[View 1]

Squats still look good to me. What kind of shoes do you normally squat in? I use to squat in chucks or vans, but for the last 4-5 months I have been squating without shoes just in my socks. Its actually more comfortable to me this way. I get alot of weird looks sometimes, but I could care less what people think of me.

[borracho]

Squats are looking good buddy...numbers are coming up which is always a nice thing.

[Jorge Sanchez]

Squats still look good to me. What kind of shoes do you normally squat in? I use to squat in chucks or vans, but for the last 4-5 months I have been squating without shoes just in my socks. Its actually more comfortable to me this way. I get alot of weird looks sometimes, but I could care less what people think of me.

I squat in an old pair of basketball shoes. You'd think they'd have a soft heal, but I guess I've worn them out so much that they're not too bad. I'd like to get something a little bit more solid, but I'm torn between getting a pair of squat/olympic shoes or just chucks or something like that.


Squats are looking good buddy...numbers are coming up which is always a nice thing.

Thanks, dude. It finally feels like I'm going in the right direction again.

[Jorge Sanchez]

Back squat:
45x8
135x5
185x3
225x1
265x5x3

Bench:
45x8
95x5
135x5
175x2
200x5x3

Deads:
135x5
185x5
225x3
275x1
305x5

Pullups:
BWx5x2
BWx4

Renegade rows:
40x8x2

Notes: Solid workout. Last squat rep was real ugly, but I hit depth and got it up so that's all that counts. Bench was easy. It feels like forever since I last pulled. Pullups piss me off to no end.

Workout ran a little longer than I would've liked, but that's probably because all of the eye-candy that was distracting me. I don't know what happened, but it was like one of those axe commercials or something. I rarely see that many hot women in one spot.

[View 1]

Strong squating and benching. And I know what you mean, at the bigger gym I go to, there are tons of hot girls which is a good thing im always like :drooling::drooling::drooling:

[borracho]

haha...oh lord I miss the gym at home...being able to work out for free at the gym at work is nice, but at the times I go there isnt any one else there so I dont get any eye candy there...sooooo sad...sooooo ooooo sad.


Glad you're feeling confident about the squats..and I hear you on the pulling..I have NO CLUE how I pulled the 355x5 a month ago..315 feels like 405 right now. :( bu as with anything it just needs time and practice.

[Jorge Sanchez]

Strong squating and benching. And I know what you mean, at the bigger gym I go to, there are tons of hot girls which is a good thing im always like :drooling::drooling::drooling:

There are always a few at my gym, but that day was extraordinary. If it was like that every day it would take me 3 hours just to get through my squats.


haha...oh lord I miss the gym at home...being able to work out for free at the gym at work is nice, but at the times I go there isnt any one else there so I dont get any eye candy there...sooooo sad...sooooo ooooo sad.


Glad you're feeling confident about the squats..and I hear you on the pulling..I have NO CLUE how I pulled the 355x5 a month ago..315 feels like 405 right now. :( bu as with anything it just needs time and practice.

It'll come back. Trust me, I know it's frustrating to be behind where you think you should be.

[Jorge Sanchez]

Bulgarian Split Squats:
BWx8
45x5
100x5x2

Back squat:
135x5
135x3
185x1
185x1
225x1
255x1
275x1

One arm DB press:
30x8
45x5x3

One arm DB clean:
45x5
70x5x5

Dips:
35x8x3

Hypers:
45x10x2

CGBP:
45x8
135x3
175x8x2

DB Curls:
35x10
35x12

Notes: Solid workout. I really rushed through it at the end - I was really panting and sweating.

[View 1]

Tons of volume today!!! I dont think Ive ever seen you do that much in one workout, good stuff I know first hand how brutal it can be.

[jbrin0tk]

Really pushing that squat up again, bud. Good work!

[CrazyK]

Back squatting after the split squats is a tough deal, but you're getting it done. Like the last few workouts, seems you have a good attitude on keeping things on the up and up.

[borracho]

Nice to see you working your way back up on squats..the cleans looked nice as well!

[Jorge Sanchez]

Tons of volume today!!! I dont think Ive ever seen you do that much in one workout, good stuff I know first hand how brutal it can be.

Yeah, Fridays are usually extra volume days anyways, but I decided to throw in some squat singles on top of the extra arm work.


Really pushing that squat up again, bud. Good work!

Thanks, J.


Back squatting after the split squats is a tough deal, but you're getting it done. Like the last few workouts, seems you have a good attitude on keeping things on the up and up.

Thanks, dude. I wanted to squat first but the racks were busy.


Nice to see you working your way back up on squats..the cleans looked nice as well!

Yeah, I'm starting to feel less weak. Thanks.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
255x1
270x2

Bench:
45x8
95x5
135x5
185x1
205x5x3

Deads:
135x5
185x5
225x3
275x1
315x5

Chin ups:
BWx5x2
BWx4

Renegade Rows:
45x8x2

Notes: I neglected to stretch last Friday which really screwed me over. My hips and hamstrings were tight all weekend, even after some serious stretching yesterday. I probably should have spent more time warming up today because my hips just could not take the squatting. I had to bail after two reps of 270 which is too bad because they felt really strong (just painful) and I'm sure I could have hit the 5x3. On the bright side, 205 flew up on the bench.

[Sidior]

You know what really helps with tight hips?






powerlifting briefs :D

[Jorge Sanchez]

You know what really helps with tight hips?






powerlifting briefs :D

What? You mean like Hanes?

[jbrin0tk]

What? You mean like Hanes?

Hehe:) Good work, bud!

[borracho]

Dude...good work. My work out was for **** tonight...but yours looked good..nice job on the squats...once again, even if it wasnt what you were aiming for.

[View 1]

Solid as always jorge. Squating and deadlifting in the same workout is brutal, but in a good way:evillaugh:

[CrazyK]

Lack of stretching screws me over as well. It makes it so much harder to really sit back in to your hips and let your glutes do the work to get the weight up.

[ZenMonkey]

Squats are coming along nicely... keep er up!!

You ready for the 6th? Its coming faster than I want.

[Jorge Sanchez]

Hehe:) Good work, bud!

Thanks, J-bro.


Dude...good work. My work out was for **** tonight...but yours looked good..nice job on the squats...once again, even if it wasnt what you were aiming for.

Thanks, dude. It wasn't bad. My pressing seems to be on the move again, so that's a bonus.


Solid as always jorge. Squating and deadlifting in the same workout is brutal, but in a good way:evillaugh:

Thanks, Jefe.


Lack of stretching screws me over as well. It makes it so much harder to really sit back in to your hips and let your glutes do the work to get the weight up.

Tell me about it. I felt much looser today.


Squats are coming along nicely... keep er up!!

You ready for the 6th? Its coming faster than I want.

Thanks, ZM. I'm ready. I've pretty much hit a wall and my score is not improving anymore.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
250x1
270x5

OHP:
45x8
95x3
125x5

Powerclean:
45x5
95x5
135x5

Dips:
45x8

Hypers:
45x10

Notes: I was pressed for time so I only did one set at the top weight. My hips felt much looser today, but they were still nagging me a bit so I brought my stance in a bit on the squats. It made it more difficult but I was able to get deeper. OHP was easy. Powercleans need some work - still too much arms.

I'm up at about 210 again, but I'm starting to notice a bit of extra pudge. I'm still going for 220.

[borracho]

Nice squats bud...and good luck on your journey to 220!

[View 1]

Squats look good. When I do cleans I always try to make sure I shrug and explode it up with my hips, but I think that I do use to much arms sometimes as well, Im self taught on them so its kinda to be expected.

[Jorge Sanchez]

Nice squats bud...and good luck on your journey to 220!

Thanks, borracho.


Squats look good. When I do cleans I always try to make sure I shrug and explode it up with my hips, but I think that I do use to much arms sometimes as well, Im self taught on them so its kinda to be expected.

Thanks, dude. I try to do the same, but it's a hard movement to get down.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
250x1
270x5x3

Bench:
45x8
95x5
135x5
175x2
210x5x3

SLDL:
135x5x3

Pull ups:
BWx5x3

Renegade rows:
40x8x2

CGBP:
165x8x2

DB Curls:
40x8x2

Notes: I brought my stance in about 4-6 inches on my squat which was a lot easier on my hips and it allowed me to get at least a couple of inches deeper, but **** were the squats hard. I opted for some light SLDLs instead of the DLs because my legs were wiped and I forgot my chalk.

[View 1]

Squats look strong as always. Your CGBP kill my bench I feel weak lol... Ill get there someday soon.

[CrazyK]

Watch your quad's blow up as you bring in your stance :)

[borracho]

super squats dude...I've been playing with my stance and narrow is def more difficult for me as well. I guess it is good to have variety though.

[Jorge Sanchez]

Squats look strong as always. Your CGBP kill my bench I feel weak lol... Ill get there someday soon.

Thanks, dude. You'll definitely get there someday soon.


Watch your quad's blow up as you bring in your stance :)

Yeah, I definitely feel it in my quads more. I hope they don't blow up too much though. I already have a hard enough time finding pants that fit around my thighs.


super squats dude...I've been playing with my stance and narrow is def more difficult for me as well. I guess it is good to have variety though.

I'm not doing it so much for variety as for comfort. I'd love to squat wide all the time because I'm definitely stronger like that. Thanks for the props.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
275x5
275x4
275x3

OHP:
45x8
95x3
125x5x2
125x4

Powerclean:
135x5x3

Dips:
BWx10x2

Hypers:
45x10x2

Notes: I sped through this workout in about 45mins and I think that's why I didn't hit all my reps, although I'm kind of surprised I didn't hit my squats because the first set of 275 was really easy. The narrow stance is definitely more difficult for me though, so maybe my quads just aren't used to that kind of load. Cleans felt really good today. I scoured the gym for the dip belt but couldn't find it so I went with BW dips. I'm really pissed about that because the dips really help my bench along.

[Sidior]

Have you thought about getting your hip strength up instead of sacrificing squat strength by bringing your stance in? Maybe pull throughs or some exercises that will stretch them out.

[View 1]

Nice squating. I squat wide ( not powerlifter wide ) and so yeah narrow squats suck. Great job today bro.

[borracho]

Nice leg work dude...that is very impressive for a narrow stance. I have sorta narrowed my stance a bit...not really enjoying it but I can def feel the extra work in the quads. I need to find that perfect stance again and get back into the squat mind-frame

[CrazyK]

No worries on not having the dip belt. Sometimes your body needs a rest from going heavy.

[Jorge Sanchez]

Have you thought about getting your hip strength up instead of sacrificing squat strength by bringing your stance in? Maybe pull throughs or some exercises that will stretch them out.

Yeah, you're right, I was just being a bitch. I really stretched out my hips the past couple of days and went back to squatting wider with no issues.


Nice squating. I squat wide ( not powerlifter wide ) and so yeah narrow squats suck. Great job today bro.

I head you. I switched back to my regular stance and it felt lots better. Thanks, dude.


Nice leg work dude...that is very impressive for a narrow stance. I have sorta narrowed my stance a bit...not really enjoying it but I can def feel the extra work in the quads. I need to find that perfect stance again and get back into the squat mind-frame

Thanks, dude. You just gotta play around with it a bit and you'll find your groove again.


No worries on not having the dip belt. Sometimes your body needs a rest from going heavy.

You're right. Bench moved up easily again, so no worries.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
275x5x3

Bench:
45x8
95x5
135x5
175x2
215x5x3

Deads:
135x5
185x5
225x3
275x1
325x5

Pull ups:
BWx5x3

Renegade rows:
35x8x2

Notes: I went to the smaller gym on campus because its location is a bit more convenient. I usually avoid it because there's only one squat rack, but it wasn't very busy so there was no problem. I liked it because it wasn't very busy but it doesn't have a great atmosphere - easy rock on the stereo, and not very many strong people (I got called a beast for benching 215 and every eye in the place was on me when I was doing my deads). The bars are also either bent or have cheese grater knurling.

The workout was great, though. Went back to squatting wide(r) with no discomfort and my bench flew up. Deads were easy, although I almost lost my grip at the top of the last two reps. I'll see how it goes next dead day but I may have to throw in some grip work.

[ZenMonkey]

Damn dude, looking really strong.

[Jorge Sanchez]

Thanks for the props, ZM. I think I'm finally back (or close to) my strongest again. I've got no more travel on the horizon and I'm feeling really good so it should be fun to see how far I can take it.

I've also been bulking, but today I noticed a little more definition. It's time to step up my game in the kitchen.

[jbrin0tk]

Haha, "step up my game in the kitchen"...I like that! You are getting really strong, man!

[ZenMonkey]

Thanks for the props, ZM. I think I'm finally back (or close to) my strongest again. I've got no more travel on the horizon and I'm feeling really good so it should be fun to see how far I can take it.

I've also been bulking, but today I noticed a little more definition. It's time to step up my game in the kitchen.

Thats awesome man. I am close to my strongest, which was when I broke my fingers... and am now much leaner.

Good luck man, your bulk sounds fun. I am jealous. How many calories are you bulking by?

[fooz]

great job in here as usual jorge. You've gotten alot stronger since i've left man. Keep up the great work!

[borracho]

Wow dude....nice work on the bench....hope ya keep it up! It will be exciting to see where ya land indeed!

[View 1]

Nice workout everything looks really solid. Didnt realize you were in school, what is your major?

[CrazyK]

325x5, there you go! Maintaining grip gets tough from here but it's worth it. Don't do the strap thing :)

[Jorge Sanchez]

Haha, "step up my game in the kitchen"...I like that! You are getting really strong, man!

Thanks for the kind words.


Thats awesome man. I am close to my strongest, which was when I broke my fingers... and am now much leaner.

Good luck man, your bulk sounds fun. I am jealous. How many calories are you bulking by?

Not enough. I don't count, I just eat, which is hurting my weight gain so far. I'm about a month behind where I want to be. I wanted to hit 220 by the new year, but I've been hovering around 210 for the past couple of weeks.


great job in here as usual jorge. You've gotten alot stronger since i've left man. Keep up the great work!

Thanks, fooz. Good to seee you back!


Wow dude....nice work on the bench....hope ya keep it up! It will be exciting to see where ya land indeed!

Thanks, buddy.


Nice workout everything looks really solid. Didnt realize you were in school, what is your major?

Thanks, View. I've been done school for about a year but I still use the campus gym because I get a discount as an alumni.


325x5, there you go! Maintaining grip gets tough from here but it's worth it. Don't do the strap thing :)

Don't worry, I don't plan on going anywhere near straps. In the past my grip strength has improved very quickly, so hopefully that will be the case again. I have pulled 405 before, so I know my grip can hold up to heavy (for me) weight.




I bought some new shoes yesterday. They're not technically squat shoes, but they have a hard 1" heel so they should work just as well. It'll be interesting to see how they feel when I squat today. They probably won't be ideal for deads, but I'm more concerned with my squat anyways.

[Jorge Sanchez]

Back squat:
45x8
135x5
185x3
225x3
250x1
285x3
285x2

One arm DB press:
25x8
45x5
55x5

One are DB clean:
55x5
75x5

Dips:
45x5

Hypers:
45x10

DB Curl:
35x12

Notes: Today's session was all about learning lessons:

1) A solid heal is no good if your foot won't stay still. Squats felt really unstable and I could not drive through my heels at all. I think it's due to a combination of a shoe that's a little too big and a very narrow heel. I'm going to return the shoes and see if I can try on a smaller size -- maybe I'll buy the same ones or maybe I'll just get some chucks.

2) Never ever go back to the small gym. I had to wait 30 minutes just so I could work in with someone on the lone squat rack. After the wait, I barely had time for the half-assed workout I got in. Lots more issues with it as well.

Very blah session. I feel like I hardly did anything.

[Keith]

I'll never get rid of my chucks. I have no problem at all driving through my heels. You squat an awful lot, eh? How often are you squatting 80%+?

[Jorge Sanchez]

I'll never get rid of my chucks. I have no problem at all driving through my heels. You squat an awful lot, eh? How often are you squatting 80%+?

I didn't with my old shoes either, but I just bought some new ones which didn't work out too well. I wanted to try shoes with a heel, but I think chucks might be the way to go if I don't get some actual squat shoes.

I squat 2-3 times a week and I'm almost always going for a new 5RM. I'm not sure what my 1RM or 80% of it is, but I squat heavy every time I squat. I'm hoping to by hitting 315x5x3 before I have to start complicating things. Hopefully I'll be there in another couple of months or less.

[View 1]

Sucks about the session. I always squat and deadlift barefoot, it took a week or two to get use to but once I did I prefer it now. How big are the two gyms at school? I thought I read before the smaller gym wasn't that busy?

[ZenMonkey]

I didn't with my old shoes either, but I just bought some new ones which didn't work out too well. I wanted to try shoes with a heel, but I think chucks might be the way to go if I don't get some actual squat shoes.

I squat 2-3 times a week and I'm almost always going for a new 5RM. I'm not sure what my 1RM or 80% of it is, but I squat heavy every time I squat. I'm hoping to by hitting 315x5x3 before I have to start complicating things. Hopefully I'll be there in another couple of months or less.

Try throwing a 2.5lb plate under each heel... see if you like that before you buy something with the heel. Whats is your stance like? Where are your sticking points?

[CrazyK]

I'm going to disagree with Zen, never throw plates under your heals. Just sets you up for imbalances and injuries by not ever developing the balance and flexibility in the lower range of the lift. Just keep working at it and it will come.

[ZenMonkey]

I agree that it might perpetuate the original problem but I had a flexibility problem until I began squatting w/ a raised heel, this fixed my problems and I can now squat on a flat surface with no problem... if helped me all the way around.

[Jorge Sanchez]

Sucks about the session. I always squat and deadlift barefoot, it took a week or two to get use to but once I did I prefer it now. How big are the two gyms at school? I thought I read before the smaller gym wasn't that busy?

It wasn't busy when I went on Wednesday. Friday evening is packed. Go figure?


Try throwing a 2.5lb plate under each heel... see if you like that before you buy something with the heel. Whats is your stance like? Where are your sticking points?

I use a moderately wide stance. Maybe 4-6 inches wider than shoulder width. I only ever get stuck right out of the hole.


I'm going to disagree with Zen, never throw plates under your heals. Just sets you up for imbalances and injuries by not ever developing the balance and flexibility in the lower range of the lift. Just keep working at it and it will come.

I agree, I'm not a fan of the plates under the heel. I don't actually have any issues getting low enough - If I bring my stance in a couple of inches I can get my hamstrings to my calves without any trouble - I just thought it would be nice to have a good set of squat shoes. I think I'm going to go for a new pair flat soled shoes, which is what I'm using at the moment.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
255x1
280x5x2
280x4

Bench:
45x10
95x5
135x5
185x2
220x5
220x4+1 with help
220x3+1 with help

Deads:
135x5
185x5
225x3
285x1
335x5

Pull ups:
BWx5x2

Renegade rows:
35x5x2

Notes: This session felt like absolute torture. I ate far too large a meal far too close to training and I just felt like **** all the way through -- I thought I was going to puke, my joints ached and even my warm up sets felt really heavy. I'd like to think I would have hit all my rep goals if I had been feeling a little better, but I'm happy with what I did all things considered, especially since today was supposed to be an off day.

[CrazyK]

Well at least you know your muscles were well fed from the meal :)

[ZenMonkey]

Dense session man. Looks tough, good job.

[borracho]

Haha... I know what you mean dude...I seem to be stuck in a cycle where I eat too much too soon before a workout and then the entire time in the gym it seems like I am trying to keep it all down...especially during DLs.

That being said, your workout seemed pretty badass..looks good..you'll be at the 315x5x3 for squats in no time...and it seems the DLs and bench are following as well. Keep it up dude..you're doing great.

[Jorge Sanchez]

Well at least you know your muscles were well fed from the meal :)

That's what I thought too. Shawarma and squats don't mix, though.


Dense session man. Looks tough, good job.

Thanks, ZM!


Haha... I know what you mean dude...I seem to be stuck in a cycle where I eat too much too soon before a workout and then the entire time in the gym it seems like I am trying to keep it all down...especially during DLs.

That being said, your workout seemed pretty badass..looks good..you'll be at the 315x5x3 for squats in no time...and it seems the DLs and bench are following as well. Keep it up dude..you're doing great.

Thanks, borracho. I just need to keep my eating on track and things should keep moving nicely.

[Jorge Sanchez]

Back squat:
45x10
95x5
135x5
185x3
225x1
255x1
280x5

OHP:
45x8
95x3
125x5

Cleans:
45x8
95x5
135x5

Dips:
BWx10

Hypers:
45x10

Notes: Things are pretty hectic outside of the gym at the moment and it's definitely hurting my workouts. Didn't have time for a full session today (I wanted to go last night, but I had to work late), so I just went with a single top set. I was going to bitch out and drop the weight because I didn't eat well and was very tired, but reached down and found my balls. Life should slow down in the next day or two so hopefully I can be back in the full swing of things next week.

PS. I think my gym has lost the dip belt which really pisses me off. I'm going to try to find the manager and get them to order a new one.

[ZenMonkey]

Strong squats and OHPressing regardless of circumstances

[Sidior]

Way to locate those balls buddy, nice workout.

[View 1]

Nice squating pretty soon your going to be doing sets of 300 like nothing. I worked late gym closed early so I didnt even get to go today, wish I could have even done half a sesson, oh well I guess.

[borracho]

I cant limit this to just your bday thread :D

http://i220.photobucket.com/albums/dd281/kayla_xander/holidays/Happy-Birthday-15.jpg

[Jorge Sanchez]

Strong squats and OHPressing regardless of circumstances

Thanks, dude.


Way to locate those balls buddy, nice workout.

It's good to make sure they're there every once in a while.


Nice squating pretty soon your going to be doing sets of 300 like nothing. I worked late gym closed early so I didnt even get to go today, wish I could have even done half a sesson, oh well I guess.

I hope so. Progress seems to be slowing on all lifts, though, so it could take another month or two.

Working late really sucks, it throws everything off. I feel for you.


I cant limit this to just your bday thread :D

http://i220.photobucket.com/albums/dd281/kayla_xander/holidays/Happy-Birthday-15.jpg

Classic! Thanks.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x2
225x1
255x1
280x5x3

Bench:
115x8
165x5
220x5x2
220x4 +1 with help

Rack pulls just below the knee:
225x5
275x1
315x1
365x0

Notes: There were a group of four people monopolizing two of the three benches while they were yaking away and occasionally benching 80lbs. I asked at both benches if I could work in and they said no because they were taking turns. I pointed out they weren't using the bench right now and basically I ended up telling them off. I'm usually a very considerate person in the gym, but I've never had anyone say that I couldn't work in with them. With two people working on one bench I wouldn't usually care, except they spent so much time talking. /rant

Some other guy heard this and let me work in and it ended up throwing off my warm ups, but bench went well. It improved a little bit, but I was still a little short of my rep goals. Second set of squats I lost my balance on the first rep and got crushed but put the bar back up and hit two more sets no problem. I missed the 365 rack pulls because I didn't have chalk and I just couldn't grip it. Although, the rack pull felt much harder than pulling off the floor for some reason. I'm pretty sure I could actually pull more off the floor than from knee height.

Short on time again so no accessory movements.

[Sidior]

Idiots are the suck. Maybe finding your weakness just below your knees is a good thing. Hit it hard and PRs will follow :thumbup:

[View 1]

I agree I hate people who just sit there and talk, shut up and lift!!! Sidior is right too, just work on that point in your lift and you'll smash it in no time. Nice workout as always.

[CrazyK]

With the rack pulls...you probably have a lot of quad drive when pulling off the floor, so the explosion carries the lift through.

[jbrin0tk]

Yeah, a rack pull definitely has a different feeling than a traditional deadlift off of the floor. I like them, though, and maybe Sidior is right, maybe you've found a weakpoint. Good stuff in here lately, man...squat and bench are looking stronger all the time!

[ZenMonkey]

With the rack pulls...you probably have a lot of quad drive when pulling off the floor, so the explosion carries the lift through.

That is what I was thinking.

Solid squats jorge!

[Jorge Sanchez]

Idiots are the suck. Maybe finding your weakness just below your knees is a good thing. Hit it hard and PRs will follow :thumbup:


I agree I hate people who just sit there and talk, shut up and lift!!! Sidior is right too, just work on that point in your lift and you'll smash it in no time. Nice workout as always.


With the rack pulls...you probably have a lot of quad drive when pulling off the floor, so the explosion carries the lift through.


Yeah, a rack pull definitely has a different feeling than a traditional deadlift off of the floor. I like them, though, and maybe Sidior is right, maybe you've found a weakpoint. Good stuff in here lately, man...squat and bench are looking stronger all the time!


That is what I was thinking.

Solid squats jorge!

I think you guys are all right about the rack pulls. I've never done them before. I may start incorporating them into my training to see if I can strengthen my weak point, but I still feel like I'd be best served by pulling from the floor most of the time at this point.

Thanks for the props and tips, guys.

[Jorge Sanchez]

Back squat:
45x8
95x5
135x5
185x3
225x1
255x1
285x5x3

OHP:
45x8
95x3
130x5
130x4
130x3

Clean:
95x5
135x5x3

Dips:
45x5x2
45x7

Hypers:
45x10x2

Notes: Good workout. It was nice to do some dips again. I really need some coaching for my cleans. I don't increase the weight because I feel like my form is still way off, although improving.

[ZenMonkey]

Post a vid for the cleans.

Your squats are unstoppable man!

[borracho]

Nice squats lately dude...looking very good indeed. And I've had similar experience with the rack pulls...I think I've only tried them once and it wasnt very good (for me).

[Kiaran]

Hey man, long time no post. You look like you're movin much better weight in here since I last posted. Squats are indeed torture, hah. They are the only thing that actually makes my deadlift go through the roof though. Doubt I could do 280x5 right now, let along three sets, yeesh.

That is definitely annoying about the douchers hogging the benches. I don't think I've ever had someone deny me working in, lol. I would have told them off too. You'll get the 365 rack pull next time. Squats, bench then racks is a lot of work remember. So no doubt your grip was tired, bro. I'm gonna try and catch you on squats, so keep pushin hard.