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PracticALly Programmed - Al420 Log

al420

al420

New member
Here's the new layout:

Monday: 90% of 5RM
Power Cleans 8x3
Deadlift 5x5
Chins 5x5

Tuesday: 75% of 5RM
Back Squat 3x5
Flat Bench 3x5
Push Press 3x5
Decline Abs 4x8 - these will be heavy as possible.

Thursday: 75% of 5RM
Power Clean 5x3
GP Row 5x5
Jump Shrug 6x5 - 90%

Friday: 90% of 5RM
Back Squat 5x5
Flat Bench 5x5
Push Press 5x5
Decline Abs 4x8

Speed work will get thrown in round week 3 I think. I'll do it on my light day.

--------------------------------------------------------------------------

Weight this AM: 219.5

Todays Workout:

Power Clean: warmup, 177.5 x3x6 - tad too heavy
Deadlift: 357.5 x5x5 - grinder, but correct weight
Chins: assisted - 5x5 (10,9,8,7,6)
 
No sir. I do them from the floor but catch rather high - I dip into a sissy squat fo sure. Oly cleans will replace power cleans and jerks will replace push presses in a few months. I am still nursing a minor shoulder injury.

When I can I will add the Snatch.
 
My goal is to be powerful 1st and massive 2nd. So I think my layout is suited for my personal goals.

Plus I want to get absurd amounts of weight over my head.
 
ZGzaZ said:
New layout looks great, lets see some big progress here....
Click to expand...

Word. I was able to do linear progression for almost 9 months w/ minor stalls on bench. Now I need to have a more detailed approach. After reading Practical Programing I am fairly certain about my upcoming progress.

Food is going to be key for me.
 
al420 said:
Word. I was able to do linear progression for almost 9 months w/ minor stalls on bench. Now I need to have a more detailed approach. After reading Practical Programing I am fairly certain about my upcoming progress.

Food is going to be key for me.
Click to expand...
OK, I've heard enough about this. Should I get Starting Strength first, or Prac.Prog. OK on it's own. Knowledge is power.
 
HiDnGoD said:
OK, I've heard enough about this. Should I get Starting Strength first, or Prac.Prog. OK on it's own. Knowledge is power.
Click to expand...
Just get both at the same time. Here's my mini-explanation of how the books complement each other.

Looks like the book had a big effect on your approach to training, Al, as well as providing a good journal title.
 
al420 said:
Here's the new layout:

Monday: 90% of 5RM
Power Cleans 8x3
Deadlift 5x5
Chins 5x5

Tuesday: 75% of 5RM
Back Squat 3x5
Flat Bench 3x5
Push Press 3x5
Decline Abs 4x8 - these will be heavy as possible.

Thursday: 75% of 5RM
Power Clean 5x3
GP Row 5x5
Jump Shrug 6x5 - 90%

Friday: 90% of 5RM
Back Squat 5x5
Flat Bench 5x5
Push Press 5x5
Decline Abs 4x8

Speed work will get thrown in round week 3 I think. I'll do it on my light day.

--------------------------------------------------------------------------

Weight this AM: 219.5

Todays Workout:

Power Clean: warmup, 177.5 x3x6 - tad too heavy
Deadlift: 357.5 x5x5 - grinder, but correct weight
Chins: assisted - 5x5 (10,9,8,7,6)
Click to expand...

Looks fun! I'm in. Did you get your little butt fucked in New York? We leave at the end of Feb. for Vegas. 4 days of blood, sperm, and tears...
 
al420 said:
Here's the new layout:

Monday: 90% of 5RM
Power Cleans 8x3
Deadlift 5x5
Chins 5x5

Tuesday: 75% of 5RM
Back Squat 3x5
Flat Bench 3x5
Push Press 3x5
Decline Abs 4x8 - these will be heavy as possible.

Thursday: 75% of 5RM
Power Clean 5x3
GP Row 5x5
Jump Shrug 6x5 - 90%

Friday: 90% of 5RM
Back Squat 5x5
Flat Bench 5x5
Push Press 5x5
Decline Abs 4x8

Speed work will get thrown in round week 3 I think. I'll do it on my light day.

--------------------------------------------------------------------------

Weight this AM: 219.5

Todays Workout:

Power Clean: warmup, 177.5 x3x6 - tad too heavy
Deadlift: 357.5 x5x5 - grinder, but correct weight
Chins: assisted - 5x5 (10,9,8,7,6)
Click to expand...

looks solid. mark rippetoe's book has paid off, huh?
 
How are you running this? Weekly progression until you stall, or is this a loading phase? It looks like a fair amount of work.

Good luck!
 
In just to observe a PP 4 day routine in progress. It sounded interesting when I read about it.

Are you doing this single factor or dual factor?
 
anotherbutters said:
How are you running this? Weekly progression until you stall, or is this a loading phase? It looks like a fair amount of work.

Good luck!
Click to expand...

My deloads aren't set in stone just yet. I am going to try to "feel" my way around for a few weeks. Now that I understand better how to apply percentages of my RM to fatigue and what not I feel prepared to act on the fly for now.
 
Weight this AM: 222

Todays Workout: Med/Light Day

Back Squat: warmup, 275 x5x3 - too heavy
Flat Bench: 185 x5x3- heavy
PP: 135 x5x3
Decline Ab: BW+25x8, +45x8, +50x8x2 - 50 was heavy at the end
Mod Rear Delt: 25's x10, 35's x10x2

I am doing the rear delt exercise to promote better posture. I used too much weight today - may be killing one pressing exercise.

Squats are not going well. For one getting used to the grip change has been a challenge believe it or not, and staying super tight w/ chest up and butt out is not as easy w/ heavier weights. Also, my left knee hurts untill my last set or two. Then the next day it hurts, and kinda never totally stops. It is by no means bad, but it is not right for sure. I go see this chiro who is an ex PL and ex pro BB on Friday - he does whole body stuff and is in practice w/ an Endo so I think I will be fixed up. I think I am out of balance somewhere and am compensating a right side weakness w/ my left side, and now the left knee is suffering for it. Nothing I can't, or shouldn't push through - just making note.
 
HiDnGoD said:
OK, I've heard enough about this. Should I get Starting Strength first, or Prac.Prog. OK on it's own. Knowledge is power.
Click to expand...

Get both. They are indispensible books.
 
Are you using this week to determine new "maxes" or your "%" of maxes to use for the remainder?

And tweaking diet to sustain quality lifts as well?

Gripping closer or wider for back squats now? and why?

What are you wearing?

Should I think of more questions?
 
Al, don't feel compelled to conform to all aspects of the lift descriptions in SS (I assume you're referring to the thumbless squat grip that Rippetoe recommends). Obviously, for things like quarter- v. full-squatting, thumbless v. regular grip or elbows in v. flared on bench press where one option is clearly superior in terms of development and/or safety, a change is warranted, but for others it's just a matter of doing what's most comfortable/efficient for you.
 
Are you using this week to determine new "maxes" or your "%" of maxes to use for the remainder?

No. Current Maxes are:

Back Squat: 365x5
Front Squat: 245x5
Deadlift: 405x5
Flat: 245x2
PP: 185x5
Power Clean: 190x3

I am working off these for now.


And tweaking diet to sustain quality lifts as well?

Kinda. I am eating "clean" now and shooting for 2700'ish. NYC trip was not clean, but I didn't eat that much and didn't get my daily protien in either. I need to get serious about pre cooking for 1 extra meal at work

Gripping closer or wider for back squats now? and why?

Much closer... in Starting Strength...wait, you said to quit advertising. OK, the book taught me how to properly hold the bar (only desc. I have is like a suicide grip on bench), no bend in my wrists, hands as close as possible w/ a really tight back, bar low, chest up and out, butt back, bounce at the bottom and drive up from the hips (like someone had their forefinger and thumb on either side of your lower spine and you were trying to push "back" from that point - it is much more explosive but taking time to adjust.......basically.

What are you wearing?

Tonight I trained in my BALCO shirt. I like it a lot. An old man that walks on the treadmill gave it to me, his son makes them - No-Mas clothing out of NYC - http://www.nomas-nyc.com/regseason_shirts.html

Should I think of more questions?

Please do.
 
Very cool. Thanks for the detail :)

LOL @ :
regseason_shirt_vietcong.jpg
 
Cynical Simian said:
Al, don't feel compelled to conform to all aspects of the lift descriptions in SS (I assume you're referring to the thumbless squat grip that Rippetoe recommends). Obviously, for things like quarter- v. full-squatting, thumbless v. regular grip or elbows in v. flared on bench press where one option is clearly superior in terms of development and/or safety, a change is warranted, but for others it's just a matter of doing what's most comfortable/efficient for you.
Click to expand...


While I am struggling w/ it a bit I have to admit the bar feels more secure and it forces me into a tighter position where the bar meets the back, or the shit hits the fan, whichever you prefer.
 
Re: your K message about the knee - your analysis about relying on the dominant side (especially if that involves leaning to that side and putting more pressure on the knee) seems like as good an explanation as any.

If your previous grip was excessively wide, you might want to continue to give the narrower grip aspect of Rippetoe's description a shot; without the distraction of the odd thumb placement, you might find that it helps you stay more tight/upright.
 
Cynical Simian said:
Re: your K message about the knee - your analysis about relying on the dominant side (especially if that involves leaning to that side and putting more pressure on the knee) seems like as good an explanation as any.

If your previous grip was excessively wide, your might want to continue to give the narrower grip aspect of Rippetoe's description a shot; without the distraction of the odd thumb placement, you might find that it helps you stay more tight/upright.
Click to expand...

That is kinda what I was thinking. Last time FF and I trained together he said my left side was pulling my right side into the hole.

I am working on the flexability in my shoulders and chest a ton. I will be switching my thumb back as it just feels strange.
 
im in NJ and i know your clothing co. his son is on point with those shirts and styles. The father should be proud
 
al420 said:
That is kinda what I was thinking. Last time FF and I trained together he said my left side was pulling my right side into the hole.

I am working on the flexability in my shoulders and chest a ton. I will be switching my thumb back as it just feels strange.
Click to expand...

Maybe you should just stick to the basics!

Squats - Bar low on back and get your ass to the ground everytime!

Bench - Tuck back and elbows in. Move the fuckin' weight.

DL - Ass down and hands in close. Pull like your life depends on it.

Now piss off and get to the gym. From your loving and soon to be skinny and weak little friend. Maybe I can win a push-up comp. 300+ in 3 minutes...:rainbow:
 
Weight this AM: ???

Todays Workout: Med/Light Day

Power Clean: warmup, 135 x3x5
GP Row: 165 x5x5
Jump Shrug: 315 x5x5
Hyper: BW x8, +25x8, +50x8x2 - 50 was light -

Haven't done Hypers in a bit... We will see if doing them pre heavy squat/press day is good or if they need to go into Mondays heavy pull day.

If intensity is determined by work in relation to your RM's today was a 75% effort...but mentally I was pushing it. Some days are just not as good as others, plus I am a mental cluster fuck w/ a hit/miss diet... Progress is enough for now.
 
Hey Al, in reference to your Balco t-shirt...I found a great t-shirt on cafepress.com that you're gonna have to buy in a couple years...

"My Kid Can Bench Press Your Honor Roll Student"

I also found some amazing training, squatting and deadlifting t-shirts but they aren't log relevant so I won't go there.

Hope u're new program is working out great for u.
 
Kabeetz said:
Hey Al, in reference to your Balco t-shirt...I found a great t-shirt on cafepress.com that you're gonna have to buy in a couple years...

"My Kid Can Bench Press Your Honor Roll Student"

I also found some amazing training, squatting and deadlifting t-shirts but they aren't log relevant so I won't go there.

Hope u're new program is working out great for u.
Click to expand...

My son would love it if I wore that t-shirt. And for the record, my shoulders/traps/chest are almost busting the seams of the XL Balco shirt - nice!!!
 
al420 said:
My goal is to be powerful 1st and massive 2nd. So I think my layout is suited for my personal goals.

Plus I want to get absurd amounts of weight over my head.
Click to expand...

LOL!!!! i'm in brutha....let's get it crackalacking!!!
 
i have a few of those balco shirts...very good. although this is one of my favorites i own. the one i have is in a different color but you'll get the point. good site too

http://www.foulmouthshirts.com/New-shirts2/Im-Huge-In-Japan!-T-shirt.htm
 
al420 said:
My son would love it if I wore that t-shirt. And for the record, my shoulders/traps/chest are almost busting the seams of the XL Balco shirt - nice!!!
Click to expand...

I bet you washed that shirt 76 times in hot water and dried it on high for 36 hours!! hehehe....:p
 
Weight this AM: 222.5

Todays Workout: Heavy Day

Back Squat: 135x10, 185x5, 225x5, 300x5x5 - warm up lighter next week, keep weight same.
Flat Bench: 95x10, 135x5, 155x5, 195 x5x5
PP: bar x10, 135x5, 165x2x2
Decline Ab: BW+45 x8x5
Mod Rear Delt: 25's x8, 27.5's x8, 37.5's x8x2
Standing French Press: 70x8, 80x8, 90x7

WOW - straight sets make linear progress look like cake. This was my hardest workout in quite some time. Wanted to quit several times. Squats were real hard but doable. Didn’t think I would make 5x5 on flat but I did. I am going to have to reconsider my pressing workload as I had planned 5x5 on PP's as well, but 165 felt like a ton, and I failed on rep 3 twice.

So my delima now is do I lower the weight and keep the volume, of remove flat's on the light pressing day or PP's all together and add in some DB incline work.....? I have always had a hard time pressing after squatting but my current mind set is that I just need to acclimate myself to the volume.
 
Do you think it's worth dropping the weights and ramping up to the new volume? It's far easier to increase the weights if they're too easy than it is to handle going too heavy in the first place. Sorry, probably not what you wanted to hear. :)
 
al420 said:
Weight this AM: 222.5

Todays Workout: Heavy Day

Back Squat: 135x10, 185x5, 225x5, 300x5x5 - warm up lighter next week, keep weight same.
Flat Bench: 95x10, 135x5, 155x5, 195 x5x5
PP: bar x10, 135x5, 165x2x2
Decline Ab: BW+45 x8x5
Mod Rear Delt: 25's x8, 27.5's x8, 37.5's x8x2
Standing French Press: 70x8, 80x8, 90x7

WOW - straight sets make linear progress look like cake. This was my hardest workout in quite some time. Wanted to quit several times. Squats were real hard but doable. Didn’t think I would make 5x5 on flat but I did. I am going to have to reconsider my pressing workload as I had planned 5x5 on PP's as well, but 165 felt like a ton, and I failed on rep 3 twice.

So my delima now is do I lower the weight and keep the volume, of remove flat's on the light pressing day or PP's all together and add in some DB incline work.....? I have always had a hard time pressing after squatting but my current mind set is that I just need to acclimate myself to the volume.
Click to expand...

Why is it so hard to press after squats??? Your making me do it coach! I did just fine today.....:worried:......yah right!
 
Weight this AM: ???

Todays Workout: Cardio / Fluff / RC Work / Stretching

Decline Ab: BWx20 + BWx10 each side (obliqueage)
Straight Bar Curl: 45x10, 65x10, 75x10x2
CG Pull Down: 110x10, 160x10, 180x10x2
Cybex Seated One Arm Curl: 30x10, 50x8, 50x8
super set all bicep exercises w/
Seated Calf Raise: 90x12x10

Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts
 
Week 2 Layout:

Monday:Heavy
Power Clean: 145x3x8
Deadlift: 315x5x5
Chins: 5x5
Jump Shrug: 295x5x5
Hypers: +65 x8x5

Tuesday:Light
Back Squat: 235x5x3
PP: 135x5x3
Flat Bench: 155x5x3
Decline Ab: +25 x8x3
superset w/
Mod Rear Delt: 25's x8x3

Thursday:Light
Power Clean: 120x3x5
GP Row: 145x5x5
Chins: 5x3
Jump Shrug: 225x5x3
Hypers: +25 x8x3

Friday:Heavy
Back Squat: 265x5x5
PP: 148x5x5
Flat Bench: 180x5x5
Decline Ab: +45 x8x5
superset w/
Mod Rear Delt: 35's x8x5


I needed to start lower and make increase from here. 5 straight sets is very taxing.

Wed/Sat/Sun will all be 20-30 min HIIT or track work and some boxing. Also all fluff work (bi/tri/calf) will be Saturday as Mondays bicep work hurt Tuesdays pressing, and so on, this past week...
 
Last edited:
al420 said:
Weight this AM: ???

Todays Workout: Cardio / Fluff / RC Work / Stretching

Decline Ab: BWx20 + BWx10 each side (obliqueage)
Straight Bar Curl: 45x10, 65x10, 75x10x2
CG Pull Down: 110x10, 160x10, 180x10x2
Cybex Seated One Arm Curl: 30x10, 50x8, 50x8
super set all bicep exercises w/
Seated Calf Raise: 90x12x10

Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts
Click to expand...

I wish you had a bike! I would make you puke on that fuckin' thing!!! :chomp:
 
al420 said:
Rower: 20 Min HIIT, 1/1 Intervals *average on sprint minutes was 975 cph, high was 1396, low during jog minutes was 350'ish.

First cardio session in quite some time, minus boxing of course. My endurance is good. No problem, i think I could break the rower...lol. May do some cycling this week on off days...new layout to come today or tomorrow for next weeks lifts
Click to expand...
I can picture you doing this too... :wavey:
 
Weight this AM: ???

Todays Workout: Heavy Day

Power Clean: 145 x3x8
Deadlift: 315 x5x5
Jump Shrug: 295 x5x3 - out of gas
Hyper: BW+65 x10x3
superset w/
Chins: did 3 sets, out of gas completely

This was about as hard as I can handle. Straight sets are no joke. The deads got hard, go figure, and between them and the PC's I was just out of energy.
 
al420 said:
Chins: did 3 sets, out of gas completely

This was about as hard as I can handle. Straight sets are no joke. The deads got hard, go figure, and between them and the PC's I was just out of energy.
Click to expand...

It sucks to see you're having such a hard time going straight Al :worried: :)

Seems like everything is going great. You gave the workout all you could, you made it til the end and you bounced. Job well done.
 
al420 said:
Weight this AM: 222.5

Todays Workout: Heavy Day

Back Squat: 135x10, 185x5, 225x5, 300x5x5 - warm up lighter next week, keep weight same.
Flat Bench: 95x10, 135x5, 155x5, 195 x5x5
PP: bar x10, 135x5, 165x2x2
Decline Ab: BW+45 x8x5
Mod Rear Delt: 25's x8, 27.5's x8, 37.5's x8x2
Standing French Press: 70x8, 80x8, 90x7

WOW - straight sets make linear progress look like cake. This was my hardest workout in quite some time. Wanted to quit several times. Squats were real hard but doable. Didn’t think I would make 5x5 on flat but I did. I am going to have to reconsider my pressing workload as I had planned 5x5 on PP's as well, but 165 felt like a ton, and I failed on rep 3 twice.

So my delima now is do I lower the weight and keep the volume, of remove flat's on the light pressing day or PP's all together and add in some DB incline work.....? I have always had a hard time pressing after squatting but my current mind set is that I just need to acclimate myself to the volume.
Click to expand...

I don't know if this would help your goal or what your trying to do, but the order I follow is flats, squats, rows, and then push presses. It seems to have done fine for me and I do the 5x5 Bill Starr's. Try doing your presses before your squats since that stimulates more of your upper body as to where squats stimulate everything. Since you use your legs mostly for squats and upper body to stabilize the weight, you might be able to handle that heavier load after your presses since they affect mostly your chest and shoulders. Just an idea.... Good luck! Hope you figure out what works best for you! :chomp:
 
ricanx99 said:
I don't know if this would help your goal or what your trying to do, but the order I follow is flats, squats, rows, and then push presses. It seems to have done fine for me and I do the 5x5 Bill Starr's. Try doing your presses before your squats since that stimulates more of your upper body as to where squats stimulate everything. Since you use your legs mostly for squats and upper body to stabilize the weight, you might be able to handle that heavier load after your presses since they affect mostly your chest and shoulders. Just an idea.... Good luck! Hope you figure out what works best for you! :chomp:
Click to expand...

I love this forum - good shit!

I was thinking about that yesterday after I trained. Today is a light version of squats/presses so I may try it.
 
Do you reset Power cleans on the floor or do you clean from hang pull position?

PC and Deads in the same day gotta be exhausting... nice conditioning bro.
 
Sarge_ said:
Do you reset Power cleans on the floor or do you clean from hang pull position?

PC and Deads in the same day gotta be exhausting... nice conditioning bro.
Click to expand...

From the floor.... and yes, it is exausting. Yesterdays work load was a tad much as Jump Shrigs and Chins were not pushed at all....no gas left.

I love my time in the gym, but yesterday I was anxious to be finished - first time that has happened in a while. Glad today is a light day.
 
when you say chins your doing them palms facing you right? i was always under the impression that they were called chins and overhand grips were called pull ups. pls correct me if i'm wrong...reason i ask is b/c i was talking with some guy in the gym and we were both doing back. he asked me what i did and vice versa...he said he did chins but then i say him doing what i call pull ups....just want to be on the right page when reading your log lol
 
al420 said:
Chins = Palms facing me.

I am terrible at overhead pulling work - think it is my posture more than anything else...
Click to expand...
ok gothcha.....

as far as the posture goes for overhead pulling the most important muscle is your abs....if your abs are tight they will keep you from swaying. planks work well for this also
 
So roughly speaking, for the important lifts, Mon and Fri are 5x5 @ 90% 5RM and Tue and Thu are 3x5 (or 5x3) @ 75% 5RM? I think the light days still have a lot of volume in them with 15 total reps at the highest weight. I'd hazard a guess that your total weekly workload is at least as much as the loading phase of the advanced 5x5. You don't necessarily expect to set PRs during that phase of the 5x5. You're just pushing tons of weight and accepting the fatigue as you drive up your fitness, begging for the deload in week 5. That's not necessarily a bad thing if that's what you're trying to do, but I think it's a lot of work overall to expect linear progression week after week, without a serious deload at some point.

You've commented a lot that it's been tough so far. To a certain extent, you'll become conditioned to the new workload, but I think that now that you've dropped the weights, you'll be able to get a few weeks of progression in before you have to deload. When that time comes, just drop certain exercises and maybe work up to one top set on the big lifts, trying to really push the PRs on them as you recover from the fatigue.

I say carry on as you are, now that you've reset the weights. This should be fun. :)
 
Weight this AM: ???

Todays Workout: Light Day

PP: 135x5x3
Back Squat: 135x5 - hurt, but just felt tight , 185x2 - no mas
Front Squat: 135x5x5
Flat Bench: 155x5x5
Decline Ab: BW+25 x8x4
Mod Rear Delt: 25's x8x3

Something is wrong w/ my left groin and knee. I have pushed them as far as I am going to. Chiro appt is this Friday, he will get me lined out.

Since I couldn't back squat I decided fronts, Zero Pain, go figure. Think I will be pushing these for a while.
 
I got your K message with that question but don't have anything to add to what I said before (essentially agreeing with you about using one leg too much). You might have someone at your gym take a look at your back squat form. Even if nobody else there knows how to squat, someone who's just decently observant could see obvious stuff like an excessive reliance on one leg.
 
Got your k message and posted above. Was that useful? It's not like I have the experience of a lot of people on here, but those are my thoughts.
 
anotherbutters said:
So roughly speaking, for the important lifts, Mon and Fri are 5x5 @ 90% 5RM and Tue and Thu are 3x5 (or 5x3) @ 75% 5RM? I think the light days still have a lot of volume in them with 15 total reps at the highest weight. I'd hazard a guess that your total weekly workload is at least as much as the loading phase of the advanced 5x5. You don't necessarily expect to set PRs during that phase of the 5x5. You're just pushing tons of weight and accepting the fatigue as you drive up your fitness, begging for the deload in week 5. That's not necessarily a bad thing if that's what you're trying to do, but I think it's a lot of work overall to expect linear progression week after week, without a serious deload at some point.

You've commented a lot that it's been tough so far. To a certain extent, you'll become conditioned to the new workload, but I think that now that you've dropped the weights, you'll be able to get a few weeks of progression in before you have to deload. When that time comes, just drop certain exercises and maybe work up to one top set on the big lifts, trying to really push the PRs on them as you recover from the fatigue.

I say carry on as you are, now that you've reset the weights. This should be fun. :)
Click to expand...

I have to take a small step back so I reset to 65% on light days and 80'ish% on heavy days. Back Squats are out for now, so a new short term goal of 315 on my front squat is in the plan. 245x5 is my 5RM I think. I may even switch the order a bit... heavy pull Friday and heavy squat Monday.

Chiro is Friday. He is locally famous, works on Lance Armstrong and Nomar and Mia when they are slumming in Austin...little name droppage for ya... If I wouldn't have met him at the gym I coulnd't have gotten in. He specializes in ART and some other things that are over my head. According to him my maxes are impressive 'given your lack of flexability'...he watched me do a strict hamstring streth, staying @ 90 and going as low as I could...he laughed when I did it. .

405x3 was my best ever on back squat and it has been down hill from there - that was in November I think. I want to be at 500 before I change midset or get too old.
 
al420 said:
Does anyone have any idea why I can front squat w/ no problem, but back squats are killing my left groin and left knee?
Click to expand...
That'd be a Treil question... seems odd to me, but that's about it, lol.
 
Weight this AM: 217

Todays Workout: Light Day

Power Clean: 135 x3x5
GP Row: 145 x5x5
Jump Shrug: 225 x5x5
Lat Pulldown: 135x5x5
Hyper: +25x8x3

Boring workout really. No mind blowing pumps, etc...

Saw the chiro at the gym and he told me to get ready for tomorrows 'workout'... :worried: I'm not sure if I will even train tomorrow, depends on how I feel when I leave the Chiro... never been to one, much less a sports focused one.
 
al420 said:
Weight this AM: 217

Todays Workout: Light Day

Power Clean: 135 x3x5
GP Row: 145 x5x5
Jump Shrug: 225 x5x5
Lat Pulldown: 135x5x5
Hyper: +25x8x3

Boring workout really. No mind blowing pumps, etc...

Saw the chiro at the gym and he told me to get ready for tomorrows 'workout'... :worried: I'm not sure if I will even train tomorrow, depends on how I feel when I leave the Chiro... never been to one, much less a sports focused one.
Click to expand...
I'm guessing you won't be in any shape to workout after chiro, especially a first visit. :sick: good luck.
 
Weight this AM: 219

Todays Workout: Heavy Day

PP: 155x5x5
Front Squat: 135x5, 185x5, 195x5, 225x5, 245x3 - feeling these out to set next weeks %'s off.
Flat Bench: 175x5x5
Seated Smith Military: 135x8x3
HS Rear Delt: 8 plates x8x3

Chiro was great. He thinks my lower back is what has my left hip/groin/knee out of line. I am very pleased, and confident I found the right place. Especially w/ all the signed photos of Mark Henry on the walls...

So at the gym today there was an aspiring fitness competitor boot-camp being put on by Monica Brandt (IFBB pro - look her up). There was over 30 girls that looked like they were weeks out from a show - it was one of the most amazing things I have seen in a while. Ab's out the ass, if you know what I mean. Lack of focus was in full effect. I tried so hard to keep my eyes on the floor, but the striations were calling me......
 
:) yup looked into going til I saw the price :)

$724 (US Funds) or $729 for Canadian Ladies also in (US FUNDS)

+ $135 nutrition + $135 makeup lesson Not including travel
that's extra $129/night (+taxes) + flights etc...

:) i shoulda gave you a heads up
 
mm a chiro who actually knows what a squat is. That would be nice.

was the forward lean when backsquatting what was causing the problem? hope it gets fixed up soon
 
Tweakle said:
mm a chiro who actually knows what a squat is. That would be nice.

was the forward lean when backsquatting what was causing the problem? hope it gets fixed up soon
Click to expand...
Now that you mention that, I occasinally get a slight groin pull on the left side from squats, I think from what you mentioned.
 
*Bunny* said:
:) yup looked into going til I saw the price :)

$724 (US Funds) or $729 for Canadian Ladies also in (US FUNDS)

+ $135 nutrition + $135 makeup lesson Not including travel
that's extra $129/night (+taxes) + flights etc...

:) i shoulda gave you a heads up
Click to expand...

First off you could have stayed at my home...it's a mo freakin' mansion B, like you didn't know this (does having a dedicated guest room make it a mansion)

So here is the low down - they were weight training tonight, legs from what I could tell, 2 stations w/ several mini stations in each. Monica has a lady helping her, her trainer I think but not sure, I kept my eyes to myself and tried to focus on my lifts

She is very big on TUT from what I overheard. They were lunging all over the place, doing one legged SLDL's w/ DB's, some 'butt work' (best I can describe) on the hyper chair and were only coming up 6 inches and the lady teaching kept saying 'relax your upper body and pull w/ your glute', one legged leg press, etc... again, she is a TUT freak 'quality reps' was said a few times (the squat rack is on top of where they camped, and for the record I was there first, chalky as hell)

I offered chalk, no takers... :worried:

Tweakle said:
mm a chiro who actually knows what a squat is. That would be nice.

was the forward lean when backsquatting what was causing the problem? hope it gets fixed up soon
Click to expand...

He is a beast. I asked him if squatting on the smith was a better idea and he said 'squats shouldn't be done on a smith machine, ever'. I knew I had found a home.

That is exactly what it is. He watched my BW squat at the end of the session and said I was leaning into the hole...no good...flexibility issues that are being addressed aggressively...he's got me 'rolling' daily for 3min per leg on several areas (bout 30 min per day), thinks that is why the knee hurts as well.

Flexibility has to improve.
 
Weight this AM: ???

Todays Workout: Heavy Day - loads of warmups on PC and RP

Power Clean: 155 x3x5 - no more x8 for me, for now. It's too much work

18' Rack Pulls: 325x5, 365x5, 385x5, 405x5, 425x5 - chiro said nothing was off limits, but that if I couldn;t maintain my back arch not to do the lift (hence the rack pulls). I had no idea how bad I was rounding my back at the bottom. It is only the final 1-2" that are the problem, so I will fix it soon enough.

HS Seated Row: 6 plates x10, 6 plates x9, 6 plates x7

Did some bicep work, 85 EZ Curl Bar x8 drop to 45 EZ x6 drop to 27.5lb DB Curl x 8 - did 3 sets of these and then some cybex stuff to get wicked swole.

Took Jump Shrugs out of the mix. Will do them on my light day. Thinking about alternating between those and Hang Pulls weekly. I really want to have a respectable Power Clean - mini goal is 225x3, but solid. I think I could do 225 now, but I am not dumping that much where I train.
 
Weight this AM: 223.5

Todays Workout: Light Day

PP: 155x5x2, 135x5
Front Squat: 140x5x4
Speed Bench: 135x5x6 (2 sets CG, 2 reg, 2 PL) shoulder felt great
DB Skuls: 25's x10x4



I have to eat more.
 
Kabeetz said:
Are the front squats still feeling OK?

How long are u gonna run them before u f with back squats again?
Click to expand...

Fronts feel fine. Maintaining the proper back position is my main focus this week.

Backs are out for another week of so I think, not sure really. Have to see what I feel like and how deep I can get w/ out 'bending' into the hole...

SARGE said:
need to eat more? are you cutting still? How do you like the rolling? Niiiice heavy rack pulls bro.
Click to expand...

I don't think the cut ever started...lol. From Jan 1 till NYC trip I did well, lost some in NYC even, but have been eating like an asshole lately (biggt'ism). I bet my daily protien is around 200 grams... missing my last meal, etc, not much drive in the diet area (not very unusual for me).

I will get back on track soon enough.
 
al420 said:
I will get back on track soon enough.
Click to expand...
How 'bout now? :) You mentioned at the beginning of the previous log that one of the reasons for starting it was to give you an incentive to monitor your food intake more closely.

Think of revamping your diet like you revamped your training philosophy; take a more systematic approach rather than going completely by feel and leaving things to chance.
 
Weight this AM: ???

Todays Workout: Light Day

Power Clean: 145 x3x4
GP Row: 155x5, 175x5, 195x5, 225x5x2
Jump Shrug: 225x10, 275x8, 315x5x3
Lat Pulldown: 145x5x4

Cleans are fun. I really want to be comfortable w/ 225 from the floor all the way to overhead. That will happen this year. I can Jerk 205'ish now, but can barely clean 190.
 
Weight this AM: ???

Todays Workout:

12" Box Squat: 135x5, 185x5, 225x5x3 - really low box for me.
Flat Bench: 185x5x5
Seated BB Military: 145x5x5
Pec Deck: 100x10x3

Some laterals, fronts, rear, etc... working on ROM in shoulders

Squats are getting better. 12" box is below parallel for me, so it was harder than I expected. Leg strength is on the way back up, I can tell, just not explosive yet. Hip and groin felt great (till I tried a few sets on normal back squats...not yet)

Switching to seated military on my heavy day. PP's take too much out of me but I will keep them on my light press day and push them at a higher %.

All and all I am doing too much work, so I'm going to reorganize my lifts - or reprioritize what lifts I really want to push.

Did the pec deck for fun, but it provided a great stretch. I am seeing where a machine can 'force' me into a better starting posture...which I need. I did feel pretty gay while doing it...
 
Yeah, AL....with back squats sometimes you don't even know it, but you lean and the bar comes forward and bothers the knees, fronts force you upright or else you just dump the bar. With the groin, the only thing I can think of is your stance is a little wider on backs and that might be an issue. Training's looking good though, I just wanted to subscribe to the new journal.
 
Weight this AM: 220'ish

Todays Workout:

Power Clean: 160 x3x3 - no more straight sets on PC's for now. It get's too hard. I did these from the rack as well. Much harder IMO.

12'' Rack Pulls: 315x5, 365x5, 385x5, 405x5, 425x3 - lower rack than last week by at least 6" !

HS Seated Row: 6 plates x8x3


Used a Reebok Step as my "pin" as my gym has fancy HS Racks (lowest pin setting is a smidge above 18"). Thought several times they were going to impload, but it all worked out. Several on-lookers were thinking the same thing :p

Straps @ 365, Belt at 385. Did a few raw singles (from floor) w/ 365, and 385. Felt fine.
 
Weight this AM: ???

Todays Workout: Light Day

PP: 95x5, 115x5, 135x5, 155x3, 155x5
Front Squat: 145x5x4
Speed Bench: 145x5x5
DB Skuls: 30's x10x3

Tried some dips... pain in left shoulder is still not liking these...
 
Last edited:
al420 said:
Weight this AM: ???

Todays Workout: Light Day

PP: 95x5, 115x5, 135x5, 155x3, 155x5
Front Squat: 145x5x4
Speed Bench: 145x5x5
DB Skuls: 30's x10x3

Tried some dips... pain in left shoulder is still not liking these...
Click to expand...
*cough* what happened to uhmmm shoulder routine?!
 
Weight this AM: 218

Todays Workout:

Power Clean: 135x3x5
GP Row: 155x5, 175x5, 195x5, 225x5, 230x5
Jump Shrug: 225x10, 275x8, 315x8, 365x8
Lat Pulldown: 120x5, 140x6, 150x6, 160x5/80x10
 
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