Springfield Crew's Numbers...

[AnimalMass1]

1-21-02:

ME Squat Day:

Rack Pulls form about 2-3" below knee.

Pulled 515, which really sucks from me as I pulled 565 the last time I did this (although I think the bar was an inch or two higher last time.) This was a very odd and uncomfortable starting position for me. It worked my mid-to-upper ack tremendously though, and I'm pretty sore from it this morning.

All in all a good workout.

Glute Hams

Reverse Hypers

Pulldown abs.

After doing pulldown abs, I went into the living room and sat down in a chair and my lower right abdominals severely cramped. It doubled me over for about 3-5 minutes and I almost puked. This wasn't typical spasms - it was an all out violent cramp (like those leg cramps you get during puberty.) This could be attributed to the fact that I was drinking pepsi throughout my workout as oppossed to water - lol - but my abs are sore as hell this morning.

Oh well, I couldn't have asked for a better ab workout!

AnimalMass


1-22-02:

Extra workout:

Pulled sled for 5 trips of 200 feet with three plates in 15 degree weather. (lungs were hurting bad.)

Glute Hams

Reverse Hypers

Light pulldown abs to help stretch where it cramped last night.

 

[genemachine]

1-21-03

Also pulled off the racks. Got 495 and missed 515 about 5 times. My back is screaming today.

Definately lose my arch when the weight gets heavy. I think my form just really sucks. I need to focus on firing my glutes, hams, and lower back at the same time, to get optimal explosion from the static position. Currently my ass rises first and then my back just grunts it out. Not Good.

I think food will fix this problem, and all my other problems... off to eat more food....

 

[AnimalMass1]

LOL - I've hit the food hard today as well. Figure if I'm injured it will help better than anything else.

I had a huge bowl of grits for God knows why this morning for breakfast (this was after a big bowl of fruity pebbles, toast and a 64oz milk), and I threw in about a pound of cheddar cheese and sausage and washed it all down with milk and dr. pepper. -

When I got home I ate 1/2 pound of boiled shrimp while I was waiting for a big frozen pizza to cook. Then I had frozen pizza and tortilla chips and 64oz of chocolate milk, and some cherry coke.

Had a Met-Rx protein bar a while ago that tasted like crap. (Benchmonster- what was that protein bar you had in tulsa on DE day? - It was awesome.)

Tonight is potluck dinner at church where I'll eat tons of chili and vegetable beef soup.

MMMM


OK, the actual reason I came on to post was to say I talked to Dave Tate today for a good long while. He was totally cool as usual. He thought that I should follow my plan and take 1.5-2 weeks off of any benching and do lots of dixie cup ice massages (where you freeze a dixie cup full of water and then have your wife beat the crap out of the injured area.)

He thought I should still be ok for the meet in St. Louis, so we'll see how it goes. Also, I ordered the shoulder horn from him, which should help with my rotator imbalance.

AnimalMass

 

[AnimalMass1]

1/24/03:

(On thursday, I just did AR work on my forearm.)

Friday:

DE Squat Day: Circa Max - week 3

275 plus blues and purples x 2 x 5

Speed Pulls: 225x1x5, 315x1x4

I tried pulling for the first time ever with my suit on. It was hard as hell to get to bar (actually I had to straight leg it to the bar - grab the bar - then pull my ass down.) - However, the weight flew up fast when I pulled it. I'm still not sure if I'll use my suit to pull in St. Louis, because I need to attempt about 500 in it before I decide. Mayeb next week I'll give it a whirl.

On a side note, I squatted with my suit on, no briefs, and straps down until the last couple sets, where I pulled the straps up just to get a feel in the suit (I have never squatted in it before.) The tightness seemed really good, but the one problem I struggled with, is that I couldn't take a big breath like I normally do. It was odd. I'm gonna have to figure that out as I really rely on a big breath during my squat.

Glute Hams with back jacked up on a 4 board x 3 sets

Ab pulldowns x 4 sets

AnimalMass

 

[dg21]

Fri DE squat

425 5x2 blues and greens
455 x 2 blues and greens
495 x 1 blues and greens

This week I raised my box about half an inch to an inch so that I was right at parellel, instead of below. I did this because sometimes I squat too deep, and I want to learn to stop at the correct spot.

All my reps felt good and fast. My quad hurt some, but my back held up fine.

Couldn't do speed pulls becasue of my lower back strain.

Glute Ham Raise with back elevated 4x12
Abs

Before my last meet the heaviest I got up to was 425 for one with blues and greens, so I know I am stronger now.

 

[spatts]

4 weeks 'till go time !!!

 

[DBCooper]

4 weeks out =time for intensity, 1 cup of coffee and a xenadrine /ripped fuel before lifting. I hate when everyone gets to have all the fun and my meet is still 18 weeks out.

 

[dg21]

ME bench

flat bench

went up to 365 raw

put on my shirt at 405. Pulled it down enough so that it wouldn't touch. I did this so i can get used to the shirt being tight.

455 x 5 no touch
500 x 1 touched
555 x 1
565 x 1
585 x 1
600 - miss - got about half way up and left hand drifted back
I'll get this weight in St. Louis though. This weight wasn't too hard to touch, I know i could pull the shirt lower.

Starting to feel somewhat comfortable using the shirt when there is some pretty good tension at the bottom. It seems using the shirt when it's pulled high and loose is easy to learn, but using it when the weight is heavy and it's hard to touch is pretty hard.

Today Matt told me to bring the bar down faster. This seemed to help alot. That was all for today.

 

[spatts]

4 weeks out =time for intensity, 1 cup of coffee and a xenadrine /ripped fuel before lifting. I hate when everyone gets to have all the fun and my meet is still 18 weeks out.

None of that for me. Makes me weak and shakey, not to mention it's counterproductive to glycogen uptake.

 

[AnimalMass1]

I'm with ya Cooper! Throw the ephedrine at me. I'll take 4.

1/28/02:

ME Squat Day:

(Took it easy today since we are in the toughest weeks of Circa Max Squat Phase.)

Arched back goodmornings with Safety Squat Bar:
Barx5, 115x5, 155x5, 205x5, 245x3, 295x1, 335x1(PR as an arched back exercise)

This was really good for me as I kept my arch (both in the upper and lower back) through the entire movement. I have struggled badly with holding my arch (especially in my middle and upper back area) - so I needed this work.

Afterwards, we pulled the sled: 150lbs in mud and grass for 3 trips of 200 feet.

Pull down abs: 6 sets

Good workout - Back feels really pumped.

AnimalMass