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Old 01-13-2014, 08:24 PM   #101
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Quote:
Originally Posted by afraziaaaa View Post
I just heard about this yesterday. Congratulations!
Thanks! Been a long time in the making, but we are finally in a space large enough to allow for a meet. We are hoping to host our first full meet towards the end of the year there as well.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-15-2014, 12:16 PM   #102
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1/15/14 Rep Deads
Sumo in briefs-135x2, 225x2, 315x2, 405x2, 455x2, 495x2, 545x2, 585x1

walking lunges- 4 sets with spider bar

straight bar arched back GM's- 115x8x2, 165x8x2

reverse hyper- 3 sets of 12

glute ham- 3 sets of 12

couple ab moves

Planned on only hitting 495x2 and esstentially deloading, but decided to push it a little higher. All weights moved very well, but just didn't have the pop i was hoping for. I've been going heavy on the lower movements 2 days a week for the last month or so, so it's time to deload before I make my final push. I'll be pushing my shirt work back to a week from thurs, squatting only up to 4 plates on saturday, and skipping deads next tues. I told Jim Phillips to fight me if i try to deviate. I suck at deloading...
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-15-2014, 12:51 PM   #103
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I can punch you either way!
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Old 01-15-2014, 01:37 PM   #104
ZacWhalen
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I'm quick like a mongoose!
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-15-2014, 01:49 PM   #105
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Quote:
Originally Posted by ZacWhalen View Post
I'll be pushing my shirt work back to a week from thurs, squatting only up to 4 plates on saturday, and skipping deads next tues. I told Jim Phillips to fight me if i try to deviate. I suck at deloading...
I am the worse for this. I have not now on deloads I dont use a bar on the squat or deadlift, because if I do Ill end up lifting heavier than I should.
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Old 01-15-2014, 01:52 PM   #106
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Lol not sure how quick a mongoose is! Maybe I will Google it while I do nothing an work but respond to you lol
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Old 01-17-2014, 09:40 AM   #107
ZacWhalen
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Join Date: Dec 2013
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ZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good posts
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Quote:
Originally Posted by J_Byrd View Post
I am the worse for this. I have not now on deloads I dont use a bar on the squat or deadlift, because if I do Ill end up lifting heavier than I should.
Yep, peer pressure is a bitch too when you have a good crew to train with. I always get sucked in to adding another plate, deciding things feel good, and then hitting a max.

Quote:
Originally Posted by JimPhillips View Post
Lol not sure how quick a mongoose is! Maybe I will Google it while I do nothing an work but respond to you lol
you will be impressed with the mongeeses
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-17-2014, 09:44 AM   #108
ZacWhalen
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Join Date: Dec 2013
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Fav Exercise: Squat
Reputation: 1321
ZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good posts
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1/16/14 Max Bench
Floor press against 130lbs of chain- 135x3, 185x3, 225x3, 275x2, 295x1, 315x1, 325x1

Standing barbell military press- 95x12, 135x12x2

Pullups- BW x 6 x 5 sets

KB upper back shrugs- 3 sets of 12

band fly's- 2 sets of 12

band pull-aparts- 3 sets of 12

rope tricep pushdowns- 3 sets of 12-15

bicep machine curls- 3 sets of 12

I hit 355 against 80lbs of chain a few weeks ago, so 325 against 130lbs of chain seemed like a good number. The last one moved pretty well, I might have had another small jump but didn't want to push it. Kept the accessory light, but wanted to push the max movement because my bench feels pretty good right now. Keeping with the plan to deload Sat and Tues, then back to full boar.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-18-2014, 10:31 PM   #109
ZacWhalen
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Points: 715, Level: 14 Points: 715, Level: 14 Points: 715, Level: 14
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Dec 2013
Location: Florence KY/Cincinnati OH
Posts: 168
Fav Exercise: Squat
Reputation: 1321
ZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good posts
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1/18/14 Deload squat
Breifs, straight bar- 155x3, 245x3, 335x2, 385x2, 425x2

arched back GM's- 135x8x2, 165x8x2

leg press- 3 sets of 15

reverse hyper- 3 sets of 12

band leg curls- 3 sets

4 sets of abs

Got a lot of good volume in, but didn't crush my CNS. Can't remember the last time i was able to say that on a Saturday. Things should be back to normal after skipping deads next Tues, then things start to get fun with openers coming up and a few heavy weeks left.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 01-19-2014, 06:37 AM   #110
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Nice and easy day. Looking forward to watching you, Jim and JB crush at the Arnold (via webcam rather than live unfortunately).
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