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Old 12-10-2013, 09:53 PM   #51
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Quote:
Originally Posted by afraziaaaa View Post
We should start video recording your squats. Get healthy and make a couple adjustments and you'll smoke 700 before you know it. My opinion is that some dedicated squat shoes would help you out tremendously because they would prevent your knees from traveling forward and down so much, which means you could shorten your ROM by about an inch or maybe more.
Yeah, i've been planning to get Chucks for awhile, but had been content with squatting in socks because I never used to have this problem. Video taping would be very helpful but I always had a weird superstition about doing that. Im over it now, because I liked watching my form, from a critical point of view, the other day on the deadlift. I squat much better with a box, because I instinctivly sit back onto it. Thus why I squatted 655 on a low box with a tough bar, and almost struggled with mid 5's on a B. Bar. The weight was no issue, what was killing me was the long pauses at the bottom trying to find parallel.
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Old 12-15-2013, 09:28 PM   #52
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Wednesday 12/11/13
Light Accessory Work - Having a real tough work week, and pretty beat up.

Shrugs
worked up to 495 x 8

Face Pulls
3 x 12 x 3

Wide Grip Pulldowns
3 x 12 x 3

Hammer Curls - super srict
First time in weeks due to injured arms. Kept it light to feel it out
25 x 12
35 x 10
40 x 10
45 x 10
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Old 12-15-2013, 09:37 PM   #53
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12/14/13 Saturday -
Still having really long work week, and storm is brewing so I will be out plowing and salting the next 2 days.

Bench Day
Doing the Andy Bolton 1 on 1 training again as close as I can due to fatigue and injuries. High volume Benching this week

Paused Bench: To a 1 Board

Barx8
135x5
185x5
225x5
255x5
275x5
Work Sets
305x5x2
330x4x2
350x3x2
375x2
375x5

Close Grip - 1 Board
315 x 12
315 x 11

D. Bell Low incline
95 x 15
100 x 12
100 x 10

Omitted shoulder press- shoulder bothering me

Strict Seated side raises
25 x 10 x 3

Seated Face Pulls
12 x 12
14 x 12
16 x 12

V Bar Pulldowns Strict
14 x 12
16 x 12
18 x 10

Tricep Pushdowns
3 x 12


Arm still hurting, but seems to be getting much better. Had more pains everywhere else, but easily could be due to extreme work week and lack of sleep.
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Old 12-22-2013, 08:18 PM   #54
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Due to snow storms (plowing) and several late night emergencies, the last week was pretty shitty so I just did what I could and didnt bother to log it.

Friday 12/20/13
Heavy Bench -Andy Bolton Programming

Bench Press - One Board - all reps paused

135x10
185x10
225x5
275x3
315x5x 2sets
335x4x 2sets
375x3x 2sets
405x2
405x5 last 3 not paused

Close Grip Bench Press off chest
315 x 12
315 x 10

High Incline DB Press
100 x 15
100 x 12
100 x 8

Plate Raise
3 x 15

Side Raise Seated Strict
25 x 12 x 3

V Bar Pulldowns
14 x 12
16 x 10
18 x 10

Tricep Pushdowns
3 x 12
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Old 12-22-2013, 08:32 PM   #55
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Sunday 12/22/13
ME Squat Day at Skibas Gym

SS Bar off Low Box (raw) Knee sleeves and Belt only
Barx5
155x3
205x3
245x3
335x1
445x1
495x1
535x1
565x1
595x1 - SS Bar PR

Back Down Set
445 x 6

Deadlift
315 x 3
365 x 1 - stopped it here cause 365 moved slow which was a good sign that my low back pain was more than just nuisance pain

Reverse Hypers
3 x 12

Inverse Leg Curl
2 x 5

Back feeling pretty tight and was tired from long wee, so called it quits.
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Old 12-23-2013, 09:14 PM   #56
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Old 12-30-2013, 09:44 PM   #57
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Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
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Some accessory work over the last week

Saturday 12/28/13
Max Bench Work

Flat Bench Raw to chest with slight pause
135 x 12 PR
185 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
425 x 3 first one paused, other 2 at controlled speed and smooth
Added Sling Shot
455 x 3
495 x 3

Close Grip BP
2 Board Press
365 x 10
Off Chest
315 x 12

High Incline DB Press
100 x 12 x 3

V Grip Pulldowns
3 x 15

Face Pulls
3 x 15

Tricep Pushdowns
3 x 12

Hammer Curls
55 x 10
60 x 10
65 x 10
*****this was a big deal for me because I havent been curling good in weeks cause of arm injury and I had also curled on thursday.

Last edited by Kroy; 12-30-2013 at 11:27 PM.
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Old 12-30-2013, 09:55 PM   #58
Kroy
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Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Sunday 12/29/13

Squat Day

Buffalo Bar Squats
150 x 10
240 x 10
330 x 8
380 x 5
425 x 5
475 x 5
525 x 5
Note: Straight squats have become my Achilles heal the last couple of months due to various injuries and immobility. I finally bought a pair of Chucks and started squatting wide again like I used to. This was the first remotely decent squat session in a long time that was not on a box.

3 Second Pause Squats - Deep as possible
425 x 5
425 x 5

Good Mornings - super strict
155 x 12
205 x 10 x 2

Single Leg Press - Ed Coan Style
2 plates x 20
3 plates x 15
4 plates x 15

Seated Leg Curls
3 x 15 x 3

Planks
5 x 1 min

DB Side Bends
75, 85, 95 x 12

Standing Lat Pulley Crunches
3 x 20
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Old 12-30-2013, 11:35 PM   #59
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Super strong work mate, I hope all your injuries heal up, because holy crap you would push some serious numbers, even more serious .
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Old 12-31-2013, 12:08 AM   #60
Kroy
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Points: 850, Level: 15 Points: 850, Level: 15 Points: 850, Level: 15
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Quote:
Originally Posted by skids View Post
Super strong work mate, I hope all your injuries heal up, because holy crap you would push some serious numbers, even more serious .
Thanks man. Slowly but surely I hope. Keep killing it yourself.
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