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Paul Stagg
07-13-2007, 10:31 AM
Welcome.

I started lifting in 1994 or so. Fopr the past 18 months, I really haven't, so I'm basically a beginner who knows what he's doing.

I was challenged a bit to overcome bodybuilding mythology of bodypart training for beginners. That was the final thing I needed to get back to it.

My routine, shamelessly ripped off:

Workout A:
Squat 5x5
OH press 5x5
Bent Row 5x5
15 minutes of other stuff

Workout B:
Squat 5x5
Bench Press 5x5
Deadlift 1x5
Chin 3xasmanyasicando
15 minutes of other stuff.

My training days are Wednesday, Friday, and Sunday. I'm starting today with workout 'A'.

Notes on diet and supplements: My diet is based on Precision Nutrition, basically eating every 3 hours, eating veggies with each meal, and eating carbs around training. I'm not going to go nuts with it.

I don't use many supplements. A multivitamin, Glucosamine/MSM, ETS, and supplemental protein and meal replacements (Nitrean and Opticen), along with fish oil. No need for much else.

I'm 220 pounds as of this morning. My waist measurement at the navel was between 38 and 39 inches. That's not where I want to be.

So, the goal of the next 8 weeks or so is to get back in shape and drop some fat. I go on vacation then. When I get back, I'll keep this routine (its part of the challenge that I stay with it until the end of the year). I'll probably stay with this, or something very similar, until I get to a level of lifting that isn't sad for someone who is 220 pounds (I'm thinking a 405 x5 squat)

We'll see. So will you.

I'm training today, I'll post it after I train.

Anthony
07-13-2007, 10:38 AM
Good luck this time! :)

Unholy
07-13-2007, 10:50 AM
Good luck bro. Don't fall off again, we don't need another MonstAr =O

getfit
07-13-2007, 11:43 AM
Good Luck Paul :)

deeder
07-13-2007, 12:22 PM
Best of luck man!

WBBIRL
07-13-2007, 12:59 PM
How tall are you at 220?

This looks interesting

Paul Stagg
07-13-2007, 01:33 PM
7.13.07

A:1

Warmup: 5 mins treadmill

Squat
45x5,5
95x5,5
135x5
185x5
2x5 @ 135

OH press
45x5,5
3x5 @ 95

Bent Row
45x5
95x5
3x5 @ 115

45 degree back raises
3x8

Bench situps
2x12

Stretching

Workout time: 2:10 - 2:55

Paul Stagg
07-15-2007, 01:46 PM
7.15.07
B1

Warmup:
5 mins elliptical
20 BW squats
10 stepovers

Squat:
45x5
2x5 @ 95
3x5 @ 145

Bench Press
2x8 @ 45
2x5 @ 95
3x5 @ 135
225x1

Deadlift
135x5
225x5

Neutral grip pullup
4,3,3

Lying leg raises
2x15

Hammer Strength shrugs (standing)
4x10 @ 180

Face Pulls
3x12 @ 120

Stretching

Workout time: 2:00 - 3:00

Went old school with some Flotsam and Jetsam on the MP3 player. 8G is much cooler than my old 512mb.

Blood&Iron
07-15-2007, 01:58 PM
Good luck bro. Don't fall off again, we don't need another MonstAr =O

I think I saw Monstar keeps a journal over at bodybuilding.com (or maybe it was some other site) and he's actually pretty damn big. He's still got issues, though (new routine every other week, new journal to go with it, etc)

Paul Stagg
07-16-2007, 07:02 AM
7.16.07

Extra

15 minutes elliptical, stretching.

Paul Stagg
07-18-2007, 02:03 PM
A:2
7.18.07

Warmup:
5 mins elliptical
20 bw squats
10 stepovers

Squats:
45x8
2x5 @ 95
135x1
3x5 @ 155

OH Press
45x8
65x5
95x1
3x5 @ 105

Bent Row
45x8
95x5
3x5 @ 135

Pull thru
3x6 @ 150

V grip pulldown
3x8 @ 150

Calf raise
2x15 @ 200

Stretching

Workout time: 2:15 - 3:10

Squats were really easy. OH press jump might have been a little much, I'll back it down to 5 pound jumps. Rows were easy.

Tunes: Clutch - Elephant Riders

ectx
07-18-2007, 02:41 PM
I've come here to harass you and steal your sonos.

*harasses and steals sonos*

thank you, come again.

Paul Stagg
07-18-2007, 03:06 PM
funny you mention the sonos. I finally bought an NAS (Buffalo Linkstation 500G) and started ripping all my CDs to flac.

Boy flac takes up a bunch of space.

I also learned that my wife may never, ever, mock my Whitesnake collection.

I made her listen to her Color Me Badd and Erasure CDs. She made me delete them.

Heh.

ectx
07-19-2007, 03:24 PM
Nice! I actually ended up going with an appleTV which works for me because I only have 2 rooms to serve media to and both have TVs. The interface is great and I've got what I need and spent less than I would on a sonos. The problem, of course, is that if you don't have a system in place for each room you have to by accessorry components to run it. It becomes impractical to get a receiver and TV in each room you want to listen to your tunes on, not to mention difficult if you want to do the same outdoors. You also would need to invest in some type of universal remote that would let you access all your devices with one controller...which defeats the simplicity of the appleTV. When I get my next machine I'll dedicate my old mac to media serving capabilities...which is it's biggest function at the moment anyway, lol.

Paul Stagg
07-20-2007, 04:18 PM
7.20.07
B:2

Warmup:
5 mins elliptical
20 BW Squats

Squat:
2x5 @ 45
95x5
135x3
3x5 @ 165

Bench Press
45x8
2x5 @ 95
3x5 @ 145

Deadlift
2x5 @ 135
235 x 5

Neutral grip pulldown
3x4

Bench Situp
3x15

Hammer curl superset with Tate Press
2x10 @ 30

Stretching

Workout time: 4:15 - 5: 10

Tunes: Clutch - Live at the Googleplex

Chris Rodgers
07-20-2007, 10:03 PM
What do you like workout or something?

You totaled 545 for 5 reps. Does that give you like a 1635 total?

HeavyBomber
07-20-2007, 10:09 PM
Looks like a serious effort so far...

Paul Stagg
07-22-2007, 10:01 AM
What do you like workout or something?

You totaled 545 for 5 reps. Does that give you like a 1635 total?

Isn't that how SLP does it?

Paul Stagg
07-22-2007, 10:03 AM
Looks like a serious effort so far...

It's serious in that I've gone to the gym a couple of times. The serious effort will show up in a couple of months when I'm back to pushing old limits.

Con
07-22-2007, 10:16 AM
Whats the eating part of this whole plan like?

Paul Stagg
07-22-2007, 10:30 AM
Whats the eating part of this whole plan like?

An excellent question.

Things have been a little out of control in my personal life recently, which for me makes it difficult to really focus on a specific eating plan. I tend to be an all or nothing person, so I'm either on a diet plan, or I'm eating whatever I want, whenever I want.

I have cleaned things up a bit.. I've been focused on meeting my protein needs (250g a day at least) and eating 5 servings of veggies a day. Other than that, convenience sometimes dictates what I eat. For the first couple of weeks, I'm more worried about getting back in shape so I can focus on getting stronger. I do want to improve my body composition (some of that will just happen without worrying much about diet because I've added activity), because I am indeed fat, and I'm going on a beach type vacation at the end of September, and would like to look like I lift when I get there. I won't have abz, but I'll not risk being harpooned or mistaken for a manatee or something.

When it comes down to it, my two worst fears of how I might die are Alzhiemers and being mistaken for a manatee. Although the latter might get me in the newspaper.

Once I get a handle on things, I'll use Berardi's Precision Nutrition plan, which is easy to implement and isn't much of a strech from what I already do. I might do something a little more radical later in the summer if I don't like where I am, but I'm much more concerned with training than diet right now.

CarlP
07-22-2007, 01:15 PM
funny you mention the sonos. I finally bought an NAS (Buffalo Linkstation 500G) and started ripping all my CDs to flac.

Boy flac takes up a bunch of space.

I also learned that my wife may never, ever, mock my Whitesnake collection.

I made her listen to her Color Me Badd and Erasure CDs. She made me delete them.

Heh.

Ugh. I don't remember what Erasure was, but I remember Color Me Badd. Whitesnake>Color Me Badd. Hell, anything>Color Me Badd.

HeavyBomber
07-22-2007, 01:57 PM
When it comes down to it, my two worst fears of how I might die are Alzhiemers and being mistaken for a manatee. Although the latter might get me in the newspaper.

Or hit by a boat motor. lol

Paul Stagg
07-22-2007, 04:42 PM
7.22.07
Workout A:3

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95 x 5
2x3 @ 135
3x5 @ 175

OH Press
2x5 @ 45
65 x 5
95 x 1
3x5 @ 110

Bent Row
45x5
95x5
3x5 @ 145

Face Pull
3x15 @ 130

Rope Pressdowns
2x10 @ 130

Hammer Strength Seated leg curl
2x8 @ 70

Front plate raise
2x12 @ 25

Stretching

Workout time: 3:55 - 4:50

Tunes: Slayer - Christ Illusion

bjohnso
07-22-2007, 08:10 PM
Looks like you're progressing pretty fast so far. Good work, keep it up.

Paul Stagg
07-25-2007, 07:32 PM
B:3
7.25.2007

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
95x5
135x5
3x5 @ 185

Bench Press
2x5 @ 45
95x5
135x3
3x5 @ 155

Deadlift
135x5
245x5

Neutral Grip Chins
5,4,4

45 degree hypers
2x10

Lying leg raises
2x12

Stretching

Workout time: 6:30 - 7:25 (pm)

Paul Stagg
07-27-2007, 06:02 PM
A:4
7.27.07

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
3x5 @ 190

OH Press
45x5
95x1
3x5 @ 115

Bent Row
45x5
95x5
135x5
3x5 @ 155

Stretching

Workout time: 5:15 - 5:40

Skipped the extra stuff today, a little hung over.

Paul Stagg
08-01-2007, 07:47 AM
Weekly weigh in:

224.5 pounds
38.75 Waist.

That's better.

I skipped Sunday's training, I had to get some sleep, and then had to get on the road at noon to go see my parents and then head up to NY. Didn't get to New Rochelle until 9, then the hotel restaraunt was closed, so I walked to a Buffalo Wild Wings for wings, a burger, and a few beers.

Monday and Tuesday are normal off days.

Diet isn't really what it needs to be yet, but I made a little progress, so we'll take it.

Paul Stagg
08-01-2007, 04:41 PM
B:4
8-1-07

Warmup:
5 mins elliptical
bw squats

Squats
2x5 @ 45
2x5 @ 95
135 x 5
3x5 @ 195

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 160

Deadlift
135 x 5
225 x 1
255 x 5

Pullups
5, 3, 3

45 degree back raise
4x12

10 mins elliptical, level 5, 4 30 sec intervals

Stretching

Workout time: 4:25 - 5:35

Worked on squat form. My knees were bugging me - worked on pushing them out and spreading the floor. Worked like a charm.

bjohnso
08-01-2007, 06:40 PM
Your squats are progressing really fast there, chief. Keep it up.

Paul Stagg
08-03-2007, 04:56 PM
A:5
8.3.07

A festival of mistakes. I blame it on the gym being 127 degrees.

Warmup:
5 mins on elliptical
bw squats

Squats
2x5 @ 45
2x5 @ 95
135x5
3x5 @ 195
(I misread my log, and didn't add 5 pounds. Oh well)

OH Press
2x5 @ 45
95x5
2x5 @ 125
I misloaded, meant to have 120, but my brain didn't add things up right.

Bent Row
45x5
95x5
135x5
3x5 @ 165

Lying leg raises
3x15

Stretching

5 mins elliptical

Workout Time: 4:45 - 5:45

I've got your mother's maiden name tattooed on my arm.

bjohnso
08-03-2007, 09:04 PM
Misreading, misloading - we all do it. Good workout though. How hot was it really? They like to keep my gym freaking hot too, at least by my standards.

Paul Stagg
08-05-2007, 08:26 PM
B:5
8.05.07

Warmup:
5 mins elliptical
bw squats

Squat
2x5 @ 45
95x5
135x5
185x1
2x5 @ 205

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 165

Deadlift
135x5
225x1
265x5

Pullup
5,4,4

Face Pull
3x8 @ 150

Streching

Workout Time: 3:40 - 4:30

Felt great in the gym, so added a little extra.

Paul Stagg
08-08-2007, 06:32 AM
Weekly weigh in:

227 pounds, 38.5 inches at the navel.

Diet is stupid at best, although I'm actually making an effort today.

Paul Stagg
08-08-2007, 03:27 PM
A:6
8.8.07

Warmup:
5 mins elliptical
bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
185x2
3x5 @ 210

OH Press
2x5 @ 45
95x3
3x5 @ 125

Bent Row
45x5
95x5
135x5
3x5 @ 185

Stretching

Workout Time: 3:25 - 4:15

Chubrock
08-08-2007, 03:54 PM
Staying consistent for a change. Not bad you puppy kicking, homeless person mocking bastard.

bjohnso
08-08-2007, 04:35 PM
Kyapitalist Pig!

Paul Stagg
08-11-2007, 04:11 PM
B:6
8.11.07

Warmup:
5 mine elliptical
20 bw squats

Squat
2x5 @ 45
95x5
135x5
185x3
3x5 @ 215

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 170

Deadlift
2x5 @ 135
225x1
275x5

Pullups
6, 4, 4

Stretching

Workout time: 4:35 - 5:25

Everything felt pretty good, but things were feeling a little heavy.

Paul Stagg
08-20-2007, 04:14 PM
8.20.07

Warmup: 5 mins elliptical

Squat
2x5 @45
95x5
135x5
185x3
225x5
245x5
255x5

Overhead Press
2x5 @ 45
95x5
135x5

Bent Row
45x5
95x5
135x5
185x5
225x5

Workout time: 4:00 - 4:40.

Felt great today after the week off (due to work and other **** getting in the way of training, which is very frustrating.) This session represents another phase of training, where I move from not working so hard to working to break PRs.

RichMcGuire
08-26-2007, 09:10 PM
You have a nice deadlift and row. I think youll make some awsome progress given the fact that youre new again and you also know exactly what you need to be doing. Youre in the perfect spot ;)

Paul Stagg
08-27-2007, 05:04 PM
I'm pretty excited about it. If I can just stick with it and not let work/life interfere with getting to the gym on M/W/F.

8.27.07

Workout A.

Warmup:
5 mins elliptical

Squat2x5 @ 45
95x5
135x5
185x3
3x5 @ 225

OH press
2x5 @ 45
95x5
135x5,4,4

Bent Row
45x5
95x5
135x5
3x5 @ 195

Pull down abs
2x20 @ 120

Got my sandbags. Getting sand this week. Sandbag Saturday, baybee.

Paul Stagg
08-29-2007, 03:54 PM
Wokout B
8.29.07

Warmup:
5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 230

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 185

Deadlift
135x5
185x5
225x1
275x5

Decided that was enough for the day. I need to add in some cardio. Sandbags should get loaded on Saturday.

Paul Stagg
08-30-2007, 04:44 AM
Up early this morning, did 20 minutes on the elliptical and lots of stretching.

Paul Stagg
08-31-2007, 09:35 PM
8.31.07
Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 235

OH Press
2x5 @ 45
95x3
3x5@135

Bent Row
45x5
95x5
135x5
3x5 @ 205

Barbell Curl (for the pump and toning - hey, it's Friday)
45x8
65x8

45 Degree back raise
3x8, 1x6 (30 Reps in 4 sets)

20 minutes on treadmill. I hate treadmill.

Paul Stagg
09-03-2007, 08:46 AM
223 pounds
37.5 inch waist @ navel

Diet still haphazard.

galileo
09-03-2007, 11:20 AM
Great progress with what you dub a "poor" diet. Good luck, man.

Paul Stagg
09-03-2007, 06:02 PM
'Poor' would give my diet an ego.

9.3.07
Workout B

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 240

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 190

Deadlift
135x5
185x5
225x1
285x5

Chins
7, 5, 3

Incline situps
3x10

20 minutes elliptical.

North
09-03-2007, 07:06 PM
Things are lookin good paul. You've been upping those weights every session.

Paul Stagg
09-04-2007, 04:56 AM
9.4.07

20 minutes elliptical in the AM.

Paul Stagg
09-05-2007, 03:49 PM
9.5.07
Workout A

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x3
3x5 @ 245

OH Press
3x5 @ 45
95x5
140x5,4,2

Bent Row
45x5
95x5
135x5
3x5 @ 210

45 degree back raise
3x10

Paul Stagg
09-07-2007, 06:15 PM
9.7.07
Workout B

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x2
3x5 @ 250

Bench
2x5 @ 45
95x5
135x5
3x5 @ 195

Deadlift
135x5
225x1
295x5

Pullup
8, 5, 2

Lying leg raises
3x12

Paul Stagg
09-10-2007, 10:49 AM
Weekly measurements

224 pounds, 37.25 waist

Paul Stagg
11-02-2007, 03:24 PM
11/2/07
On the Road to RHOADESVILLE

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
3x5 @ 225

OH Press
2x5 @ 45
65x5
3x5 @ 95

Row
45x5
135x5
3x5 @ 185

Chris Rodgers
11-02-2007, 03:28 PM
:windup:

Unholy
11-02-2007, 03:52 PM
:windup:

Paul Stagg
11-11-2007, 04:42 PM
Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x1
3x5 @ 225

OH Press
45x5
65x5
85x5
3x5 @ 105

Bent Row
45x5
95x5
135x5
3x5 @ 185

Paul Stagg
11-13-2007, 03:41 PM
Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x1
3x5 @ 230

Bench Press
45x5
95x5
135x1
3x5 @ 185

Deadlift
135x5
225x1
275x5

Pullup
5,4,2

Paul Stagg
11-16-2007, 04:18 PM
Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x2
3x5 @ 235

Press
45x5
65x5
85x5
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 190

Paul Stagg
11-18-2007, 03:24 PM
Warmup: 5 mins on elliptical

Squat:
45x5
95x5
135x5
185x2
3x5 @ 240

Bench Press
45x5
95x5
135x5
3x5 @ 190

Deadlift
135x5
185x5
225x1
285x5

Chins
6,5,4

Incline situps
2x12

Paul Stagg
11-20-2007, 07:01 PM
Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
85x5
3x5 @ 115

Row
45x5
95x5
135x5
3x5 @ 195

Paul Stagg
11-21-2007, 09:31 AM
228.5 pounds, 38.5 waist

Hatred
11-21-2007, 01:19 PM
Squat bench and dead all in the same day? You're daft man!

Paul Stagg
11-23-2007, 03:58 PM
Daft, indeed.

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 250

Bench Press
45x5
95x5
135x5
3x5 @ 195

Deadlift
135x5
185x5
225x5
285x5

Pullups
5,4,3,2

Paul Stagg
11-26-2007, 09:06 AM
11/25/2007

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

OH press
45x5
65x5
85x5
3x5 @ 120

Bent row
45x5
95x5
135x5
3x5 @ 200

Paul Stagg
01-06-2008, 01:58 PM
Powerhouse Gym, Essex (Energy Fitness)


warmup: 5 mins elliptical

Squat
455
955
135x5
185x5
3x5 @ 225

OH Press
45x5
65x5
3x5 @ 85

Row
45x5
95x5
3x5 @ 135

10 mins stretching

2:10 - 2:55 pm

Rhesus
01-06-2008, 02:41 PM
Nice lifts, good look with progressing further. I love the topic title by the way!

"I am the master of my fate
I am the captain of my soul"

Paul Stagg
01-08-2008, 02:52 PM
Energy Fitness (Powerhouse), Essex
2PM - 2:45PM


Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 235

Bench Press
45x5
95x5
3x5 @ 135

Deadlift
135x5
225x5
275x5

Pulldown
2x10 @ 150

Paul Stagg
01-11-2008, 05:14 PM
Powerhouse (Energy Fitness), Essex, MD
4:25PM - 5:00PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
3x5 @ 95

Row
45x5
95x5
135x5
3x5 @ 155

Paul Stagg
01-13-2008, 01:58 PM
Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

Bench Press
45x5
95x5
3x5 @ 155

Deadlift
135x5
225x5
295x5

Pulldown
2x10 @ 160

Paul Stagg
01-15-2008, 04:27 PM
Powerhouse Gym (Energy Fitness)
3:35PM - 4:20PM



Warmup: 5 minse elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 260

Press
45x5
65x5
85x1
3x5 @ 100

Row
45x5
95x5
135x5
3x5 @ 165

I really had to talk myself into going today. Glad I did - after a Zero Carb Rockstar, I felt great, and had a great session.

Chubrock
01-15-2008, 06:57 PM
I really had to talk myself into going today. Glad I did - after a Zero Carb Rockstar, I felt great, and had a great session.


Ever drink Sugar Free No Fear?

Paul Stagg
01-15-2008, 07:31 PM
No Fear is a competitors product, so no.

Chubrock
01-15-2008, 07:31 PM
Haha I hear ya. Do you choose to not drink the competition, or do you have something in your contract?

Paul Stagg
01-17-2008, 08:42 PM
It's a choice, although it's part of the fun of being associated with the brand. We take being ambassadors of the brands pretty seriously - you will never see me with a competitive product.

Paul Stagg
01-18-2008, 02:59 PM
Powerhouse Gym (Energy Fitness)
3:25PM - 4:10PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 265

Bench
45x5
95x5
135x5
3x5 @ 175
185x1
225x1

Pulldowns
3x8 @ 170


Skipped deadlifts today, didn't feel up to it.

Paul Stagg
01-20-2008, 03:05 PM
Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 270

Press
45x5
65x5
85x5
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

KingJustin
01-20-2008, 03:21 PM
Woah, you work out? That's pretty cool man.


Nice squats

Chris Rodgers
01-20-2008, 05:13 PM
:windup:


When are you going to get back into competing? You must be in like the Masters VI class by now. :moon:

Paul Stagg
01-21-2008, 07:20 AM
:windup:


When are you going to get back into competing? You must be in like the Masters VI class by now. :moon:

I'm still submasters, whippersnapper.

My goal for 2008 is to total 1400 in a meet. The MD USAPL meet is usually in December. So far, I'm on track. Goals for January were 275x5 squat and dead, 205 bench.

I think I miscalculated how quickly my bench would come back, but I hit the deadlift number in my first workout, and I'll hit the squat tomorrow (for 3 sets)

Stumprrp
01-21-2008, 08:07 AM
nice lifting paul good luck with those squats today

Paul Stagg
01-22-2008, 03:01 PM
Powerhouse Gym (Energy Fitness)
3:05PM - 3:55PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275

Bench Press
45x5
95x5
135x5
3x5 @ 185

Deadlift
135x5
225x1
315x5

Pulldown
180 x 8, 8, 6



Pretty good. Got the squat goal (actually bettered it). Bench might actually hit it if I go up on Sunday. We'll see. Really didn't want to go today, and again I'm really glad I did. I'm going to miss a session next week for sure, and needed to stick with the plan.

Paul Stagg
02-03-2008, 03:24 PM
Powerhouse Gym (Energy Fitness)
3:00PM - 3:50PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275

Press
45x5
65x5
95x1
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

Paul Stagg
02-06-2008, 03:37 PM
PowerHouse Gym (Energy Fitness)
3:20pm - 4:10pm



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 280

Bench Press
45x5
95x5
135x5
3x5 @ 195

Deadlift
135x5
225x1
335x1
365x1

Chins
4, 4

Bench Situps
2x10



Grip failed on the 335 dead, I could have pulled that for several more, I think. The 365 was tough. Since the goal is to hit that for 5, when I realised I had to do some singles due to grip, that's where I went. I need to get new straps.

Paul Stagg
02-08-2008, 04:08 PM
Powerhouse Gym (Energy Fitness)
3:00pm - 3:45PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 285

Press
45x5
65x5
95x1
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 195



A festival of stupid in the gym today. I've never seen anything quite like it.

Chris Rodgers
02-08-2008, 04:18 PM
Powerhouse Gym (Energy Fitness)
3:00pm - 3:45PM



Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 285

Press
45x5
65x5
95x1
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 195



A festival of stupid in the gym today. I've never seen anything quite like it.


That's everyday for me that I spend in a commercial gym. Maybe I'm just too critical, but it's a horror show.

Paul Stagg
02-08-2008, 09:04 PM
Today was extra special. I've honestly never seen anything like it.

First, some idiot was doing what appeared to be dynamic overhead presses on the Smith machine.

Then an older out of shape guy was being trained by a mid 40's kinda in shape guy. The level of detail on how to sit on the Hammer Strength row to do 1 arm rows actually made me laugh out loud.

Paul Stagg
02-10-2008, 02:18 PM
Powerhouse Gym (Energy Fitness)
2:10pm - 2:50PM



Warmup: 5 mins elliptical

Squat:
45x5
95x5
135x5
185x5
225x2
2x5 @ 290

Had to cut the last one high, and stop. Either a cramp or a pull in
my upper outer leg (hip flexor?). I don't think its serious, but it was
enough to make me stop.

Bench Press
45x5
95x5
135x5
3x5 @ 205

Felt great

Chins
4, 4, 4



Skipped deads because of my hips/legs. I'll be out of the gym until Thursday, I'll get some TKEs and stretching in this week to make sure I'm OK.

galileo
02-11-2008, 07:13 AM
Powerhouse Gym (Energy Fitness)

Had to cut the last one high, and stop. Either a cramp or a pull in
my upper outer leg (hip flexor?). I don't think its serious, but it was
enough to make me stop.


IT Band perhaps? That can be quite sensitive.

Paul Stagg
02-11-2008, 08:39 AM
That's what I think. It's better today, and seems to feel better when I stretch it.

It hurt like a mother****er.

WillKuenzel
02-11-2008, 08:52 AM
What kind of squat stance are you using?

If it is the IT band, do you have a foam roller? It hurts like all hell but if you can roll it out, it makes a world of difference.

Paul Stagg
02-11-2008, 10:46 AM
Medium, a little wider than shoulder width. I use the Wendler Athletic Stance Squat Stance (tm).

I don't have a foam roller, but there's one at the gym. I do have a tennis ball, I might use that on it.

I've been stretching thru the day today, and it feels better. Yesterday it killed me just to walk up and down stairs.

Seems like kind of an odd issue to have - I'm not squatting all that heavy, I'm not at my limit with a 5 rep set at 290. It was feeling pretty easy, actually. Just 3 reps in, got an incredible pain.

What would cause it?

Chubrock
02-11-2008, 10:56 AM
I find I get a lot of tension in that area if I really drive my knees outward during my squat. This seems to only happen if I'm not sufficiently warmed up. You could potentially add in a bit more of a warmup as well as some dynamic movement stuff before squatting.

Paul Stagg
02-11-2008, 11:08 AM
Maybe that's it. I've been working on driving my knees out and spreading the floor. I'm concerned it's an overuse thing, which would suck, given how much progress I seem to be making squatting 3x a week.

More warmups and stretching it is.

WillKuenzel
02-11-2008, 11:17 AM
What stance do you deadlift with? It very well could be an over-use injury. You seem to be pretty consistent of late, so when was the last time you took a day off from squatting? Could just be some rest is needed.

I'd use the foam roller really instead of the tennis ball. The tennis ball might not be enough or could actually be too painful to really hit the IT band where you need it.

Like Chubs mentioned, a lot of tension is built up in that area when you're focusing on pushing the knees out and spreading the floor. I'd spend more time stretching at the end. Don't skip the warm up and add a bit more in if that works.

Is on the right or left side and are you right or left handed? Sometimes it can be caused by tight antagonistic muscle groups. If that's the case, find out if it's on the same side of the hip or not. Test the glutes and hip flexors. I'm betting that it's either one of those two or a combination of both.

Paul Stagg
02-14-2008, 08:36 AM
Conventional deadlifts.

I squat every training day. That's 3x a week - I had to skip a week a couple of weeks ago, and I was on the road on a training day this week.

Stretching is back in the routine.

It's on the right side, and I'm right handed.

It feels pretty good today. I train tomorrow, we'll see if just a little rest and extra stretching helped.

Paul Stagg
02-17-2008, 05:50 PM
Powerhouse Gym (Energy Fitness)
2:00pm - 3:00pm



Warmup: 5 mins stationary bike

Squat
BWx5,5
45x5
95x5
135x5
185x3
225x1
3x5 @ 295

Press
45x5
65x5
95x1
3x5 @ 115

Row
45x5
95x5
135x5
185x1
3x5 @ 200

Stretching

Leg felt good, did some extra stretching at the end.

Paul Stagg
02-19-2008, 03:56 PM
Powerhouse Gym (Energy Fitness)
4pm - 5pm



Warmup: 5 mins bike

Squat
45x5
95x5
135x5
185x3
225x1
275x1
300x5
315x1
335x1

That's not what was
planned, but it's OK.

Good Morning
45x5
95x5
3x5 @ 135

Chins
5,4,4,2

Lying leg Raise
2x10


I think this round of linear progression has run it's course for the squat. Everything else seems to still be moving along, but it's time for another approach. I'm either moving to the Texas Method, Sheiko, or a Westside style routine. Friday I think I'll test bench and dead.

Paul Stagg
03-03-2008, 07:22 AM
Extra Workout:

2x15 TKW with Light Band
superset with
2x15 Band Good Morning with Light Band

30 minute dog walk.

(No, that's not really training, but it's a good way to get moving around.)

Paul Stagg
04-14-2008, 02:58 PM
Hello.

I've been training, just not posting about it, because it was mundane. But today was a good day, and I thought I would share.

I'm back to Westside style training. The SS/Texas Method stuff was cool, but I was bored.

Back to Westside style training, and happy about it.

Warmup: 5 mins elliptical, level 2

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x1
335x1
365x1 (loose wraps) PR

Loose wraps = not prestretched, and I put them on without really pulling on them. So, pretty loose, just enough to know they were there. I had more in me, but hitting that PR was plenty.

RDL
45x5
135x5
3x5 @ 225

Step ups
2x10

Chins
4x4

Hammer Strength Shrug (standing, for thickness)
180x10
2x10 @ 270

45 degree hypers
4x8

Incline situps
2x8

Sidior
04-14-2008, 03:01 PM
Nice workout Paul. Looks like 405 is within reach once again.

Paul Stagg
04-14-2008, 03:09 PM
I honestly want to put my squat suit on next week and see what I can do...

But I'm 20 pounds heavier than the last time I tried to put the suit on, and couldn't get it on then.

I gotta go shopping!

Or drop 30 pounds.

So... shopping!

Paul Stagg
04-16-2008, 03:29 PM
April 16, 2008: ME Bench

Bench Press
45x5
95x5
135x5
185x3
225x1
245x1
265x1 (PR)

DB Bench
50x10
60x10
70x10

Cable Row
3x10 @ 150

Face Pull
50x12
2x12 @ 70

Rope pressdown
3x15

joey54
04-16-2008, 06:26 PM
265 PR all time Paul, or this time around now that you are back into training?

Paul Stagg
04-17-2008, 05:13 PM
This time around. It's been too long since the old ones, I would sound like one of those guys that the gym...

"Well, back in the day I could bench [insert unbelivable number here]"

I figure two years off is long enough to call the new stuff PRs. It won't be long before I'm stronger than I ever was.

Sidior
04-17-2008, 10:26 PM
Great progress in here Paul. Buying new gear is always better than losing weight.

joey54
04-18-2008, 04:56 AM
Good attitude to have and no doubt you will soon be stronger than ever.

Paul Stagg
04-20-2008, 02:51 PM
April 19, 2008: DE Squat/Dead

Box Squat
45x5
95x5
135x2
185x2
10x2 @ 215

Deadlift
135x2
10x1 @ 225

Pulldown
160x12,12,8,8

Hammer Strength Shrug (standing)
270x12
2x6 @ 360

Pullthru
2x8 @ 150

Incline situp
2x10

April 20, 2008: DE Bench

Bench Press
2x5 @ 45
95x5
135x3
8x3 @ 165

Press
2x5 @ 45
95x5
135x3
155x3
165x3 (PR)

Row
45x5
135x5
185x5
3x5 @ 245

Seated EZ OH Ext
Bar x 10
3x5 @ +50

Hammer Curl
3x15 @ 20

Paul Stagg
04-22-2008, 04:10 PM
April 22, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
275x5

RDL
2x5 @ 45
135x5
3x5 @ 245

Chin
4x4

45 Degree back raise
4x10

Lying leg raise
2x12

Stretching

Paul Stagg
04-24-2008, 01:30 PM
April 24, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5
185x5
215x5
235x5

DB Bench Press
60x10
70x10
2x10 @ 75

Cable Row
100x10
4x10 @ 160

Face Pull
50x10
3x15 @ 70

Pressdown
4x15

Hammer curl
2x10

bigmoney
04-24-2008, 02:38 PM
great lifting in here Paul, you are on your way to bigger numbers for sure!

Paul Stagg
04-26-2008, 02:18 PM
April 26, 2008: DE Squat/Dead

Box Squat
45x5
95x2
135x2
185x2
8x2 @ 235
275x2
315x1

Deadlift
135x2
10x1 @ 245
315x1
365x1 (PR)

Step Up
BW x 10
2x8 @ +50

Hammer Strength Shrug (standing)
180x10
270x10
3x7 @ 360

Pullthru
3x9 @ 150

Pull Down abs (lat machine)
50x12
2x12 @ 60

ThomasG
04-26-2008, 02:30 PM
Awesome journal here. Kinda seems like me and you are close to each other strength wise. Although thats hard to tell since our routines are so different.

Keep up the good work.

Paul Stagg
04-28-2008, 01:36 PM
April 28, 2008: DE Bench

Bench Press
45x5
95x3
135x3
8x3 @ 165
185x3
225x1
245x1

Press
45x5
95x5
135x3
170x2

Shoulder complex (front, side, rear raise)
2x15 @ 10

EZ OH Ext
barx8
3x6 @ +50

Hammer curls
2x15

Elliptical: 12 minutes, level 3

Guido
04-28-2008, 01:40 PM
Rock on, boudreau. Congrats on hitting a new bench PR, again.

Paul Stagg
04-30-2008, 03:15 PM
Guido: 245 wasn't a PR. My current bench is 265 (when the numbers are that low, I need every bit)

April 30, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
265x5
285x5 (PR)

RDL
45x5,5
135x5
3x5 @ 265

Chin
5x4

45 degree hyper
3x12

Lying leg raise
3x12

15 minutes elliptical, level 3

WillKuenzel
04-30-2008, 04:07 PM
When you gonna start cheating again and get back in your gear? All this honest lifting is making me sick.

Paul Stagg
04-30-2008, 05:31 PM
I did my DE squatting in old briefs.

I'm pretty sure I can only get my squat suit up to my knees, given how much fatter I am now than I was in 2002. I gotta either get smaller or buy new gear.

Paul Stagg
05-03-2008, 09:31 AM
You have probably seen the last entry in my journal here at WBB. The WBB/At Large forums are taking a direction that require I no longer be a part of the moderating team. Unfortunately, the internet discussion forum is going the way of the bodybuilding/powerlifting magazine.

I've been a moderator here since the beginning, Decmber of 2000. It's been a great treat to watch as these forums grew, and I take a lot of pride in the number of people who learned something while posting here. I'm sad to see selling supplements is now the primary function of the forums, but I certainly don't blame At Large for that. Selling supplements pays the bills.

If you remain interested in my training, or ever want advice, or just want to catch up, I can be reached on Facebook, or though my blog (http://libertarianlifter.blogspot.com). I think internet forums will go on just fine without me, although you may occasionally see me at StrengthMill.

I keep hitting PRs, and don't even use creatine. Go figure.

ThomasG
05-03-2008, 05:41 PM
Well, thats a shame.

HahnB
05-05-2008, 02:58 AM
I agree. I'll have to check out strengthmill.

jdeity
05-05-2008, 08:44 AM
yup, same here, I've been checking out a few.

Sidior
05-05-2008, 12:37 PM
It is unfortunate to lose a seasoned member from the forums, but I wish you all the best in your future endeavors.