9/16 21.5X out of 24
Still sick. No exercise again today. Have stayed on my diet. I'll have a lot of trainingto make up this weekend.
9/17 22.5X out of 25
Medicine ball wall toss 2x25
Cold is getting better. Unfortunately I made myself sick eating. I had a cheat meal for dinner of pizza and two Big Cup Reese's Peanut Butter cups. I overate. Overearting is not as much fun as it used to be. Sorry Karsten. Your fearless leader has fallen and he can't get up.
Vincent, I'm not sure if I understand the power shower, can we get a video of you demonstrating one?
"I PLAY BY MY OWN RULES"
9/18 23.5X out of 25
-Bench 135x10, 225x5, 315x1, 405x1, 455x1, 525x1, added Metal Ace size 62 625x3
-Pulldowns to sternum 130 3x10
-Dumbell hammer curls 30 3x10
-Pushdowns 60 3x20
I soaked the shirt before I lifted again this week. You can't tell from the vid, but I did not touch any of the reps. Clearly, being sick took a toll on me. I did not squeeze the bar in my hands. I just let it sit there. I can always tell when I do this because I cock my wrists back to try and touch. Anyway, I got the reps, but I'm pissed I did not touch. Next week is a deload. The following week I have 650 for a triple and if I have to take it twenty times, I will touch at least the last rep.
Due to the fact I have been sick all week, I was not going to do any assitance. I felt guilty so I threw in a feeble few sets.
I dropped three lbs. this week and that's too much. I am going to up my cals a bit. I am also going to carb up on Friday's for heavy bench. I'll probably add an extra 100 grams of carbs throughout the day, prior to training. Hopefully this will help my bench and assist in slowing down my weight loss a bit.
A few post workout mentions. Karsten hit 2 more pr's tonight. Lastly, we all lamented the inevitable leaving of our fearless leader, Matt Rhodes. He is selfish and we are all hurt. I can't even talk about it anymore.
So I hope you are going to take Snowmans place as coach? Sucks he is leaving.
Hey big guy I got a question for you... Do you do the same assistance every week until it stops working or do you just do whatever assistance you feel like on that day? Also I tried these contrast showers you were talking about and I thought I was going to get hypothermia and die, thanks Vincent.
Last edited by OGROK; 09-19-2009 at 04:41 PM.
Looked good Vin! I know it's only 635 but still, your speed and control was awesome. Shame to see Rhodesy struggling with issues. He's absolutely invaluable as a coach and handler. Looking forward to following your progress losing weight and getting back in equipment man.
You will grow to love the contrast showers. The first couple of times I did them I used to moan when I'd switch to the cold water. My wife was like wtf is going on in there. It was especially bad because I started taking them in the winter and damn, the water is cold in the winter herein New England. Remember, you don't have to go all the way cold on the first round. Start building a little tolerance.
Training this weekend I got caught up with X's well, all but one diet day. So now I'm 26.5X out of 27
-20 minute walk outside
-Yoke walk 150' with one turn around 90x1, 190x2, 270x2, 370x1
Visited some old friends in the strongman game. Figured I should do something while I was there.
-SSB squat 245, 295, 315 x 5
-Trap bar dl 135, 225 x 10
-Single leg calf raises 3 x 15
-Underhand pulldowns 90 3 x 15
-Crunches 2 x 25
-Grip stick 2 x 50
-20 minute walk otuside with 20 lb. weight vest
-20 minute walk outside
I'm still a little sick, but I had to get back to core work. It's been close to 2 months since I have squatted. I just went light today. I'll do 5/3/1 for squats for a month and just some deadlifts for reps. I'd like to bring up my liting endurance a little. Maybe after a month of squatting I'll switch to 5/3/1 deadlifts and rep the squats. I'm just a bencher anyway. No need to sweat this stuff.
9/21 28.5X out of 29
-20 minute walk outside
My back is completely f'd up. I literally did nothing to cause it. I simply got out of a chair after a meeting today and I felt likea cripple. I had to skip my workout today. I just walked instead. I really want to hit DE bench tomorrow. Grrrrr, I hope I feel better.
Losing weight, changing leverages. Man, you just can't rely on shifting your weight to help you out of your chair anymore. You have to exert more effort now.
Well it sounds plausible.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
9/23 30X out of 30
-Floor press 145x20, 235x20, 325x18
-Barbell tricep extensions 145 3x10
-Fat man pullups 3x10
-Side lat raises 25 3x10
-Concentration curls 25 3x10
-30 minute walk outside with a 20lb. weight vest
I completed this workout in an hour. My back is feeling a little better today. However, I still did not want to risk arching on a bench so I did floor presses. Unfortunately, I have to floor press outside of the rack because of the way it is made, so I did not really push the last set. I think for this training cycle I am going to stick with a repitition day instead of dynamic effort. Contorting my body for the bench press and driving as hard as I do is just difficult for me sometimes. I just want to save abusing my body for max effort days. I just want to have a nice comfortable off season training cycle. With dropping weight and learning the new shirt it seems like a good plan to me. I'll step on the gas around Decmeber when I start looking for a meet.
I had time to go on a good walk with the 20lb. vest. This was an extra as far as training goes, so I am now all caught up with x's. I am starting to like this getting in shape thing. I just gotta keep the train rollin'.
Darn nice floor pressing Vin. Honestly, I feel that for me at least, floor press has huge carryover to my shirted bench
Nice pressing Vin. I think you may have inspired me to do some of those tonight. No matter how bad your setup it, I have to floor press out of the preacher curl at my gym, yes it's that bad. Liked the Fat Man Pullups too! I haven't done those in ages! I have been doing mostly weight assisted pullups but I think the fat man pulls will be a nice change of pace and a little less harsh on my elbows and shoulders. Now you've got me geared up for tonight's assistance work! Keep truckin big Vin.