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Thread: Shockboxer gets serious
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Ok, this stops now. One session every few weeks does nothing for my goals. WInter blahs, injury, and ****ty weather... I used them all as excuses, but it's spring now so **** the excuses. It's time to get back to the gym.
Pre-WO: 160
Flat Dumbell Bench Press
20 x 20s
10 x 50s
10 x 50s
8 x 50s
"300" Deadlift (heh)
50 x 135
It was feather light, all the way to the end... hardest part was keeping a grip.
Actually, scratch that. Hardest part was BREATHING after rep 30 or so.
Completely wiped me.
Yates Rows
145 x 10
145 x 4
135 x 8
Seriously, completely killed from the DLs. No gas left in the tank at all.
But it felt damned good to get back in the gym, even for a conditioning session.The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Senior Member
- Join Date
- Aug 2005
- Location
- Rhode Island
- Posts
- 12,071
awesome man thats a brutal workout
2000 or bust
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Almost succumbed to stomach pains last night, but said screw it and went lifting anyways
Close Grip DB Bench
20 x 20s
9 x 50s
8 x 50s
9 x 50s
Static BB Holds, double overhand
225 for 8 seconds
225 for 10 seconds
Think my grip may still have been shakey from Tuesdays dead-a-thon
Barbell Shrugs
225 x 15
275 x 1
315 x 0
225 x 15
Tricep cable pull downs
35 x 60
5 x 100
Hanging Leg Raises
10. Shoulder didn't like them much so didn't do a second setThe Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO Weight: 160
ATF Squats
20 x 45
8 x 135
5 x 155
5 x 160
4 x 160
At that point my bum shoulder quit on me. I'm going to have to go to zerchers, I believe... balancing the bar on my back is too stressful on my right shoulder.
Standing Militaries
10 x 45
10 x 45
6 x 85
4 x 85
8 x 85 (push press)The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Strength & Protection
- Join Date
- Sep 2004
- Location
- Littleton, CO
- Posts
- 3,963
Hey, hey what's up, dude. I see you're back at it again. Got to love the iron-bug. The 50 DLs up above would have killed me. Make sure to have an EMT on standby if you do that **** again, hah!
32 yo - 5'6" - 170 lbs
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
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Yeah, it bugs me that it's 'again' instead of still. This is turning out to be a pretty crappy start to the iron year. I can't do regular or atf squats any more, for now, because of the shoulder. My benching has bottomed out for the same reason. Plus I've had the flu twice (more than I've had it in the previous 5 years) and it doesn't look like I'm going to be able to lift this week because of some mysterious headache that is sapping all my energy. I slept 14 hours last night and got winded climbing six flights of stairs this morning. Not good.
But Saturday, I am definitely going lifting. No matter what it takes.The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Senior Member
- Join Date
- Aug 2005
- Location
- Rhode Island
- Posts
- 12,071
nice workout man, cant beat squats and presses!
2000 or bust
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Squats, deads, rows, and presses are my holy lifts. I do them heavy, I do them light, I do them as ME, I do them as 30 rep sets... I just do them.
I just throw other iso stuff in when I feel like it...
Now, if only this FREAKING shoulder would get back to 100%! Raaaarrrgh! Hulk PWN puny shoulder pain!Last edited by ShockBoxer; 03-21-2007 at 11:37 AM.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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I did some crossfit stuff on Wednessday, but other than that another blown week. Killer migraine and pain my jaws lead to no sleep for a few days... turns out I need a root canal on one my molars. Joy.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO: 162
Deadlifts
135 x 8
225 x 1
275 x 1
315 x 1
335 x 0
Strapped Deads
365 x 1
365 x 1
365 x 0
315 x 3
315 x 3
Standing Military Press
70 x 12
80 x 8
90 x 6
100 x 4 (push press)
My deads have suffered so very, very much from a combination of not doing strap work and just flat out not hitting the gym. Plus, all I'd eaten was a piece of toast.
On the plus side, my militaries are nearly back to where they were before my shoulder got blown.
Still, much to be done to get back to where I was and then decide where I want to go.Last edited by ShockBoxer; 03-25-2007 at 11:53 AM.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Strength & Protection
- Join Date
- Sep 2004
- Location
- Littleton, CO
- Posts
- 3,963
Get on the diet! You know better than to deadlift heavy on a lousy piece of toast
Take it easy on them shoulders. Lovin' the effort though, man.
32 yo - 5'6" - 170 lbs
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
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Yes, I very much need to get back on the diet. The problem is I've been bouncing from injury to sickness to oral surgery. It's been a crazy few months.
Still recovering from that pulled tooth, for instance. It was fine yesterday but I think it may be bleeding again today. THat's not condusive at all to chowing down... I've been drinking a lot of protein shakes and downing liters of soy milk as at least SOMETHING... but since I can't be exerting myself to lift without the danger of reopening the wound it's all moot.
I am not giving up, though. The instant I'm ok to lift, it is on. I've got a new split I want to try.The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO 159, but I doubt it was fat loss.
Zercher Squats
10 x bar
12 x 135
10 x 145
10 x 155
SLDL
10 x 135
10 x 225
5 x 245
And couldn't continue. Nearly passed out afterwards. Then had one of my pass-out attacks (Detailed in general health). Sucked big time.
After I recovered from that sufficiently enough to try and continue (I'm still suffering cramps as I type this, so it ain't over yet)...
DB Flat Bench
15 x 35s
10 x 50s
6 x 50s
Standing Military
3 x 70
I knew then continuing was useless. Didn't do half the exercises I wanted: I'm going to have to split them.The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Strength & Protection
- Join Date
- Sep 2004
- Location
- Littleton, CO
- Posts
- 3,963
Something to keep in mind when lifting heavy, man: breath and don't kill yourself. I hate almost passing out during/after a heavy lift. Sort of freaks you out. Rest up, hit it again soon.
32 yo - 5'6" - 170 lbs
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
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Yeah. That half workout I did totally nuked my hammies. Heh.
I definitely breath. The pass out thing was my chronic condition acting up out of the blue more than the usual 'want to sit down. Zercher = oof' feeling.The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO: 159.5
SLDL (Strapped, 5x5) and Standing Military Presses
135 x 5 (raw of course)
245 x 5
70 x 20 MP
255 x 5
80 x 10 MP
265 x 5
80 x 10 MP
275 x 5
80 x 7 MP
285 x 2
Just trying to figure out where my current 5x5 SLDL limit is. Looks to be around 270-280 strapped. Millies were ok. No pain at all.
Chin Ups
5 x BW
5 x BW
3 x BW
Static DB Hold
100s for 10 seconds (right hand failed. Left could have held for another 5 or so)The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO: 161
Zercher Squats
85 x 10
185 x 5
185 x5
185 x5
185 x5
185 x6
Hopefully I can walk tomorrow, unlike after my three sets of 10.
Flat DB Bench Press
20 x 25s
10 x 50s
7 x 50s
5 x 50s
Barbell Yates Rows
110 x 10
145 x 8 (underhand, wide)
145 x 8 (underhand, narrow)
145 x 8 (overhand, narrow)
Barbell Shrugs
225 x 15
225 x 15
Static BB Holds
10 sec 225 (double overhand)
10 sec 225 (double overhand)
30 sec 225 (mixed)The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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Pre-WO: 162
SLDL
135 x 6
225 x 3
275 x 5 (strapped)
275 x5
275 x5
275 x5
275 x5
Standing Military Press
5 x 50
8 x 90
8 x 90 (two push presses)
8 x 90 (three push presses)
Chin Ups
4 x BW
4 x BW
4 x BW
4 x BW
3 x BW
Static BB Hold (double over)
135 x 20 sec
135 x 25 sec
Atlantis Standing Calf Raise Machine
Full Stack (reads 600) x 10
Full Stack X 10The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Pre-WO: 161.5
Zercher Squats
10 x 45
5 x 135
5 x 195 PR
5 x 195
5 x 205 PR
5 x 215 PR
5 x 215
Heh. It is to laugh. That's only 10 pounds under the 225 for reps challenge.
It's also a HUGE ASS PR for both weight (+30) and reps for zerchers for me.
FLat DB Bench Press
10 x 50s
10 x 50s
6 x 50s
Yates Rows
8 x 150
6 x 150
4 x 150
2 x 150
Barbell Shrugs (Strapped)
245 x 15
265 x 11
Plate Pinch (middle ring)
10 pound plates. Kept dropping them after 3 to 10 seconds like a moron.
Medicine Ball Toss
I threw a ball up and down for a minute or two. GOd know what it weighed. It had a four on it.Last edited by ShockBoxer; 04-26-2007 at 05:27 PM.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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An hour of Aikido tonight. Damned near broke my neck trying to do a backwards roll. It freaking hurts like hell. I have the flexibility and grace of a stone ox.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Senior Member
- Join Date
- Aug 2005
- Location
- Rhode Island
- Posts
- 12,071
awesome zerchers dude
2000 or bust
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Thanks. They feel awesome because I can put my full leg power into them. I guess my injured shoulder was holding me back more than I thought.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Two hours of Aikido last night.
It's rougher on my body than I thought. I feel completely worked over. Back definitely doesn't feel like squatting or deadlifting the day after so far. This isn't a good thing because Aikido is Mon, Wed, Fri (and Sat if I really want). If I'm not lifting the day after/before a class, I'm not lifting at all (which is what happened this week).The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
-
Pre-WO: 159
Warm Up Face Pulls
A minute or two each side, 12.5 pounds or something
Overhead Work
10 x 50
3 x 100 (1 clean and press, two presses)
8 x 100 (1 clean and press, seven push presses)
8 x 100 (1 clean and press, seven push presses)
Chin Ups
6 x BW
6 x BW
5 x BW
SLDL
4 x 225 raw
4 x 295 strapped
4 x 295 regular dead strapped
3 x 295 sldl strapped
Ugh. EIther it was too heavy, it's been too long, my heart wasn't in it, or some combination of such, perhaps all three. Also my right hand kept losing grip even strapped. Bleh.
edit: Also it could be the fact I was waiting for the rack and did the overhead work first, thus fatiguing the back.
One Hand Deadlifts (barbell)
80 x 7 right
80 x 12 left
More Face Pulls
12 x 45, each arm
shoulder actually felt better after these: Think I'll keep them. Unless it's false 'better' and tomorrow I wonder why the **** I can't open a door.Last edited by ShockBoxer; 05-06-2007 at 10:53 AM.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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An hour of Aikido. Man, I suck at Aikido.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
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