Quad's Log and Discussions

Q

quadancer

New Member
I'm going to quit the log I had on the former HST site and begin anew here, as I'm into strength work for now. I'm certainly big enough to need a limit on ...my ...POWERGHUT - there, I said it, so today begins my first test at Gold's for my deads.
I'd failed my squat check last workout due to massive emotional disorder from the new car getting totaled and lost. Heading for gym now: will log in tonite.

Here we go:
Took an extra day off; feeling like crud after doing a bunch of firewood after the last workout.
Deads:
135x10
225x5
275x2
315x1
365x1
405x1
455x1
475x1 (my old PR)
495xFail - too greedy
485xFail - shot out
405x2 on box
Judge was training somebody so my lift wasn't recorded. One of the trainers witnessed it though. Maybe they'll allow it, since it's just deads.

Romanian Deads:
225 WU
315x5, 7

Weighted Hypers:
90x10
105x5, 10
 
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Rainy here today, so hit the gym instead of riding. Bench was next, and there was no judge on Sunday, so I just satisfied my own interest.

Bench:
135x10 explodes
185x5 explodes
225x2
275x1
295x1
315x1
330x1 partial - hit pins and got out of groove
330x1 max - no improvement from GST so far, but matching former PR's.

CG Declines:
155 WU
225x10
275x2 hit the dang pins again...
275x5
295x5 PR
300x2 PR
225x6 explodes

DB Curls:
50x6
60x6
65x6

Cambered Bar Curls:
105x10
12510
 
Nice PRs, quad! I just noticed that you mentioned Gold's - are you not working out at home anymore?

The bench numbers look great - do you feel like you have more in the tank? Any chance we'll see a 350 single soon?

Lastly - curls? For 10's? Looking to break out a vest for the bike are 'ya?
 
Actually, I've been 3 months at Bally's, which was run poorly and now closed, almost a year at Fitness 19, and got told for the last time to set my deads down quietly and not make noise because of scaring little ol' ladies - I asked them just where does Aunt Betsy think she is? So now at Gold's almost a month and I love it - it's run by powerlifters! (this one is, I mean) so chalk, clanking plates, and the occasional bullroar are totally cool. I still have the home gym, but under repairs from roof leaks. Wife wants to turn it into an efficiency rental - I don't want a renter, or to spend 20 grand to make it happen.
I've done a gymrat 350 bench in the past and want it back, but with a legal pause and touch.
My squats need to go over 430 and deads to 500 to hit new territory. I am making some changes to GST (Ryan says it won't be GST, so I won't call it that) and the routine I'm looking at is here: http://www.fitnessforoneandall.com/powerlifting/article/routines/powerlifting.htm - I think a hybrid of the two would be very effective for strength although it's fine as it is.

I hate DB curls; I do them because they ARE hard...and I like cambered bar curls, which I do as a treat now and then.
 
New Program/routine/ with GST similarities.
Squat:
135 Jumps
225x5
275x2
315x2
365x2
385x1
405x -aaaallllmost! SO close!

Sitz squats:
135 form check
225x5,8 these are to retrain me to sit back more going down instead of the Rippetoe way.

Cable Pulls:
200x10
220x10
240x8
260x6

Shrugz:
225 WU
315x10
365x10
385x9
405x9
 
It's nice, but not entirely achieving what I wanted, which was big maxes. I got good at moving big iron for reps with GST and that eventually would translate to higher 1rm's, and it does put muscle on you, add weight and form, but won't win me any comps very soon. I'm already fair sized for my age, and want to be stronger...because it's just fun.
I may just still be impatient and not giving it it's due.
 
Gotya...I haven't trained that way since 2004 b/c of the SCIENCE brah... :-)

But may do it for fun once again...dont know yet.
 
Well, keep in mind that it's purely for strength, and the advanced lifters who are lifting so heavy can actually USE the week off, although it's not really necessary. As I see it, it's just because of getting in the other lifts, and as I'm going to be doing, 2 bench days, ME and DE. By the time you get all your lifts in with a day off between, it's next week!
 
Train wreck workout today. I wrestled a shield and paintgun today painting a house THEN went to do bench. Arms felt like rubber and had pains in the shoulder and elbow area, so I quit early, skipped bi's.

Bench:
135x10 explodes
185x4 ouch.
214x7
245x3
255x3

Incline bench: (this hurt too)
135x8
185x4,5 I quit, this is ridiculous. Have to ride to Smyrna anyway.
 
I'm trying to combine some GST with the Gary Zeolla routine that looks pretty good.
Bench day:
135 explodes x 10
185 paused explodes x 6
200 "" "" x 5, 6, 4, 4
200 x 8 explodes

CG Declines:
180 paused explodes x 10
205 "" "" x 7
225 "" "" x 5, 5

Machine Crunches:
80x10
100x10
120x10
140x10

Hammer Press:
140x10
190x6,7

3/25/10 Squat restart:
135x5 jump squats
185x3 "' ""
225x3 WU
275x10 ez, but hip hurts

275x8, 5or6 paused-quit

Chest supported machine rows:
misc up to 360x7,8
Chest supported upright rows:
360x7
380x7,5 went to chiropractor - this sux.
 
Dang, I didn't log my squat day? Odd. Well, it went
135x5 jumpsquats
185x3
225x3
275x10 easy - hip nerve hurt
275x8,5,6 paused
Tbar rows up to 360x8's
Upright Tbar rows to same

3/27 AWESOME bench day! Probably due to the can of RedLine.
Bench:
135x5 explodes
205x5 explodes
245x3
265x3
275x3
295x2
275x4
225x8

Incline BB:
135x5 Paused
185x5 "
205x5 "

Decline BB:
185x5
205x5
255x5
275x4

Crunchie Machine:
90x10
120x10
140x10

Cambered Bar Curls:
65x10 WU
105x10
125x10 AMRAP set
145x5 PR!!!
155x2 PR!!! ...just one of those "IdaMAN" days, ya know?
 
3/29 Hip is getting a little better; fighting my way through it.
Deads:
135x8
225x3
315x3
365x3
405x3
455xfail
425x3

Box Deads:
315x5,5,5

SLDL's:
225x3
315x5
405x10 - time to quit

Shrugs:
225x10
315x10
405x10
 
Bench:
135x10 paused explodes
185x7 " "
205x8
215x8,8

Wide Dips:
BWx10
50x10, 15, 20

NG Decline BB:
135x10
185x10
225x6,8
185x6 -shot

Machine Crunches:
90x10
110x10
130x10
150x10 (stack)
 
4/1/10 Squats:
45, 135, 185 x 5 sitbacks
225x5
275x3
315x3
365x2
385x1
315x7

Pendlay Rows:
135x5
225x5
275x5
315x5
335x4

Plate Machine Shrugz:
4 plates x 10
6 x10
6+25's x10
8 x10
8 +25's x10
I crammed these workouts back to back because of our Hinesville trip this weekend.
Four days of recuperation now, and hope the bike ride doesn't make me stiff.
 
Nice squats Quad and the usual nutty Pendlay rows.

How does your lower back cope with all the deads, squats and rows? I think mine might be the weak link in my power lifts -- I spend a lot of time sitting at a desk which I'm pretty sure is the reason why. Even jogging bugs my lower back if I've done any recent heavy lifting. I'm feeling pretty good today so I hope that translates into some good squatting tonight. We'll see...

Have a good trip and stay safe. A daily session of stretching after a long haul ought to help alleviate some stiffness.
 
Hey there ol' buddy! Actually, you know about as much as I do, but I'll reiterate some:
With the extra recovery time and lesser exercizes of powerlifting, there is a bit of balance that BB'ers often fail to get, thereby exacerbating any existing problems.
That said, the back is the hardest worked in the 3 core exercises. Also, even when my back is bugging me, which to some extent is always, I'll throw in the occasional
hypers or whatnot like SLDL's to just FORCE that sucker to get stronger, and it's worked. It always surprises me what the body can deal with if you can work through
the pain - like the session above, my hip nerve is still hurting, but gets less and less; and I didn't miss any workouts - just had to back off some sets at first.
Yes, stretching is your friend. And so is ibuprofin, at my age - along with a nerve pill to cheat a bit (I was in quite a bit of pain). Overall, I would hurt a bit less if I
stretched more, and I know it, but I get lazy when I don't hurt, and pain returns. Same thing for my shoulder and doing face pulls - I start them again when it starts
bugging me instead of maintaining the joint.
Another thing that helps and I'm incorporating myself by way of advice from Ricky Crain. Start with an empty bar, not 135. Come up with basically the same increments
in your work sets until you know you can only add 20lbs...excuuuuse me, 9 kilos...for your top set. Somehow, the body (mind) adjusts a bit to even increments.
Good luck today; I'll be looking for your log down at the family gathering. Lately I can't understand it though; you have a whole new language in there!
 
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