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Thread: Latty's Strength Routine
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
Latty's Strength Routine
I've told most of you that I've been a lazy biatch lately with no motivation, poor eating habits and in turn, poor inconsistent training. Well, that is all a thing of the past. I've set new goals, gotten myself really freakin motivated, got help with a routine from Maki and suggestions from Getin Bigger. I am ready to get strong. 4 days a week, pretty simple for now. Just looking to progress before I get into the different techniques, i.e. Westside or something along those lines. One day is only devoted to abs, obliques and calves, so won't be too demanding.
BTW, Chris, this is a strength phase and I'm not sure how long it will go for, probably a while. When I look towards going into a hypertrophy phase, I shall look your way.
Thanks everyone who helped me and those of you who will support me during my training.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
8/27
Squat day
Squats- 150 lbs 8x2(setsxreps)
Arched back good mornings- 95 lbs 2x6, 105 lbs 2x6
That's it. First day, so I had to try and guess poundages. I purposely underestimated my 1RM so that I could start a bit lighter. Over the next few weeks I will add weight gradually. Squats are done with 45 seconds rest. Good mornings were done with closer to 90-120 seconds rest.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
8/28
Calves, abs
Standing calf raises on Smith- 125 lbs 2x25
Hanging knee raise- 2 sets
Kneeling cable crunch- 2 sets
Side bends- 2 sets
I haven't done real calf or ab training for ages. I went easy, but will still probably be sore, lol.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
8/29
Push
Flat Flyes- 35's 2x8
DB push press- 50's 5x3
Inc. Close grips- 95 3x3, 105 2x3, 115 1x3*
DB skull crushers- 25's 2x6
*Wasn't sure about weight on these, so I started a bit too light. Last set was just as explosive as the first.
DB skull crushers are the hardest f'n exercise!!
Maki- I love this day, good work! All those sets, plus a few warmups and it took less than 30 minutes! Those short rest periods really make you work!
Oh yeah, I weighed in at a whopping 155 lbs today.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
8/31
Deadlift day
Deadlifts- 265 lbs 5x5
Seated row- 130 lbs 2x8
Farmers Walk- 80 lb db's- 220 feet
Damn hard workout!! Those deads near killed me and then the Farmers walk!!! OMG! I wanted to stop so bad, but Slipknot and Drowning Pool kept me goin!!
The seated rows are done with a med/wide overhand grip.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/3
Squat day
Squats- 185 lbs 4x2, 205 lbs 4x2
Arched Back good mornings- 115 lbs 2x6, 135 lbs 2x6
Great workout. All done in 20 minutes.
Squats- Was supposed to up the weight to 80% of max(200 lbs). Started lighter, but it felt good so I went to 205 for the last 4 sets. Next week I go back down to 160 lbs for all 8 sets and then the following week I'll go to 205 for all 8 sets.
Good mornings- I upped the weight and they felt great! Very hard exercise, so form is critical. Next week I should stick with 135 for all 4 sets.
Who knew squat workouts could be so fun!
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/4
Calves, abs
Standing calf raises on Smith- 125 lbs 2x25
Hanging knee raise- 2 sets
Standing abs(cable)- 2 sets
Side bends- 2 setsBest Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
just curious how much you weigh latty
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
I weighed myself on the 1st and I weighed a massive 155 lbs@ 5'7".
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/5
Push day
DB push press- 55's 1x3, 50's 4x3
Inc. close grips- 115 lbs 6x3
DB skulls- 25's 1x6
Inc. elbows out extensions- 20's 1x6, 25's 1x6
A man that has many identities on this board
has asked me to compete in a strength competition where we will post lifts in the big three on Feb 1st. I am going to structure my strength routine with a few mini-cycles to the point where I will be ready to max at the end of the 21 weeks I have. The rules of our comp will be listed in a thread we will start in the competition forum. PLease don't post here about that. Thanks.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Bigger fewl
- Join Date
- May 2001
- Location
- Ft. Worth, Texas
- Posts
- 629
Nice routine! Glad to see your doing some real strength and powerlifting type stuff!
Squat...Eat...Sleep...Grow!
Carpe diem
Milk.... it does the body good.
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/7
Squat/Pull heavy day
Arched back goodmornings- 185x3, 205x3, 225x3, 245x3
Pull throughs- 50 lbs 3x8
Seated row- 140x6, 150 lbs 2x6
DB hammer curls- 35's 2x6
Static holds- Left/right- 405 lbsx20 secs. Right/Left 405 lbsx23 secs.
First heavy day on this routine which I posted in Training. It was tough, but was all done in under 40 minutes with generous rest periods.
Goodmornings- first 3 sets seemed easier than I expected. Last set was real hard and almost didn't rack it
Pull throughs- first time I tried. Seemed hard to keep my balance. I'll keep these light until I nail the form down.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/10
Push light day
Speed benches- 105 lbs 3x3-close, 3x3 medium, 3x3 wide
Front plate raise- 35 lb plate 3x8
DB skullcushers- 25's 2x6
Standing abs(cable)- 2 sets
Side bends- 2 sets
That's 18 work sets and only took me about 26 minutes!
First day with speed benches. Weight was nice and light and all sets were done tight and very quickly.
Front plate raise is done explosively on the positive with no body movement(momentum), pause at the top, then back down.
Abs feel stronger already.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/12
Squat/Pull Medium day
Rack pulls(7.5 inches off floor)- 315x5, then decided to pull sumo- 325x3, 335 lbs 3x3
SLDL- 225 lbs 2x6
Zercher Squats*- 95 lbs 2x6
Wide grip chins- BW 2x6
I will be using the sumo stance for the rack pulls from now on since I will be using a close stance on SLDL.
*First time trying these. Noticed that I have to focus on keeping the bar in tight. While I was coming up, I was sometimes lifting the bar with my biceps. tuttut Felt good on my legs though.
This workout was tough. All those deads, plus my mind isn't exactly stable. It did feel good to get out some anger on the iron.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
zercher squats?
-
Moderator
- Join Date
- Jan 2001
- Location
- Alberta, Canada
- Posts
- 5,720
Zercher's - Take a wide stance holding the barbell in the bottom of you elbows, go down untill either your elbows hit your legs or the bar hits your legs. You can use a pad so it doesn't hurt yours arms as much or go raw
You can hold onto more weight without teh padding. These squats are awesome. I advise everyone to try them out.
Here's a link of Jason Burnell doing one: http://www.deepsquatter.com/strength/zercherdance.rm
P.S. He's a little on the different side
Last edited by Adam; 09-12-2001 at 04:11 PM.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/14
Push heavy day
Flat close grips- 175 lbs 2x3, 185 lbs 1x1, 195 lbsx failed
Floor presses- 165 lbs 3x3
Inc. skullcrushers(ex curl)- 50 lbs, 2x8
Inc. elbows out ext.- 25'sx6, 30'sx6
Light rotator work
Close grips- 185 felt real good and moved pretty quick. Started fine with 195, then stalled after a few inches.
Floor presses- First try at these and no spotter, so I didn't raise the weight. I wouldn't have gone much heavier even with a spotter.
Both incline movements were done at approx. 30 degree incline.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Porn Star
- Join Date
- Jan 2001
- Location
- Northern England
- Posts
- 2,028
wheres your gym Latty ? Long island ?
* * * * * * * * *
Yates
hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
Yeah, it's about 10 feet under my room.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/17
Squat/Pull light day
Box squats(12" box)- 150 lbs 7x2, 185 lbs 1x2
Arched Back Good Mornings- 185 lbs 2x4, 205 lbs 2x4
Pull throughs- 60x8, 70x8
Standing Abs(cable)- 2 sets
Side Bends- 2 sets
Box squats are hard as hell!! First try at them. 12" isn't super-low for me, but it is below parallel. I wasn't happy with the speed on the last set.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
9/19
Bench day
Flat Bench Press- 155x3, 175x3, 185x1, 205x1
Incline Close grips- 135 lbs 3x3
T-bar rows- 105x6, 140 lbs 2x4
Incline Elbows out ext.- 25'sx6, 30's 2x6
Rotators
I decided as the workout started to test my max bench. It seems I have gained back my push strength and matched my previous pathetic best press.
T-bar rows were awesome. First time I tried those at home.
Next week I will test my squat. The week after will be a light week. Then I am going to go Westside on dat ass!! Can't wait!Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
Explain what exactly box squats do, eh?
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
www.elitefitnesssystems.com
Go there and look under articles. Louie and Dave can explain it a million times better than me.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
-
Player Hater
- Join Date
- Feb 2001
- Location
- Ft. Lauderdale, FL
- Posts
- 7,850
Latty, let me know about the Westside program. I'll set something up for you.
MA, box squats help teach proper squatting because of the way you have to release, then engage the appropriate muscles.Vin Diesel has a fever.. and the only prescription is more cowbell.
Budiak: That girl I maced
Budiak: macked
Budiak: heh maced
Budiak: I wish
ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago
Y2A 47: youre smooth as hell
Y2A 47: thats why you get outta tickets, and into panties
galileo: you're a fucking beast and I hate you
galileo: hate
assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock
-
MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
They aren't where you squat down and sit down for a second is it?
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