Squatter's Journal-The Good, The Bad & The Ugly

[KD5NFW]

Strong work Jim!! Trio of Death indeed! Would have killed me

[J_Byrd]

Originally Posted by KD5NFW

Strong work Jim!! Trio of Death indeed! Would have killed me

im disappointed that he didnt throw up!

[Rynpel]

Originally Posted by J_Byrd

im disappointed that he didnt throw up!

Always makes for a better story later. And I think I needa talk to you about some programming. Brutally hard workouts are my forte, or just doing extremely stupid things whatever you prefer to call it

[Squatter]

Originally Posted by Hunterace

Great workout Super Jim! Lots of work on dem leggies !

Thanks Jay! Dem leggies needed some work!

Originally Posted by BendtheBar

JB wondered if you would survive this

I wouldn't have.

You just reminded me of your post just before I left for Vegas when I was doubting whether or not I could squat 405 at the meet, since this lower back issue rose it's ugly head a week or so before I was to depart. You told me - why not, you did it before!. I thought about that comment just before I did do it Steve. I even did it after getting that right quad strain on the first attempt.

Originally Posted by ravimolasaria

Strong real strong work super Jim ... That Reverse Hyper-extensions will definitely help you in long run ... great going brother ...

Thanks Ravi! Indeed, the lower back even felt a bit better after doing them.

Originally Posted by KD5NFW

Strong work Jim!! Trio of Death indeed! Would have killed me

Thanks Rich! Strangely enough, I found it be fun lol.

Originally Posted by J_Byrd

im disappointed that he didnt throw up!

Sorry Boss. I will stick a finger down my throat next time. Haha

[Squatter]

CARDIO/WEIGH IN

Weight: 224.0
Down 11 lbs in 6 weeks

Couldn't be happier about this. My blood pressure is coming down along with my resting heart rate. Best of all Mrs Squatter and I are really liking my progress in the mirror. 15-20 lbs of blubber to go!

Fasted Cardio
5.2 miles on the Elliptical

JB - indeed, big time DOMS today!

[OneMorePlate]

Originally Posted by Squatter

JB's OLD SCHOOL TAKE 2 SEMESTER 1 TRIO OF DEATH

Squat W/U
Bar X5
95 X5
115 X5
135 X5
160 X5

Trio Of Death
Leg Press//Narrow Stance Squat//GHR
Done in rotation with minimal rest in between exercises(1-2 mins) but about 5 mins rest in between each set. Leg Press was wide stance with toes out, to try to emulate my squat stance.
1 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
3 PPS X30//185 X10//BW X10
4 PPS X30//185 X10//BW X9

To finish, JB instructed me to rather than unrack the leg press and take it all the way down, to push it from the pins it is on. Feet narrow and toes forward. The calf raises were not on the program, but I thought to do them at the moment.

Leg Press From Pins SS Leg Press Calf Raises
3 PPS X60/3 PPS X15
3 PPS X60/3 PPS X20
4 PPS X75/4 PPS X20
4 PPS X67/4 PPS X19

Reverse Hyperextensions
These were not on the program either, but the guys told me they are good for decompressing the lower back.
20 X15
20 X15
20 X15
20 X15

NDE Leg training right there! That takes heart to train with this level of Volume.
Use to do crazy volume training days, this brings back bad memories after reviewing this leg day. lol

[I WILL]

Nice Work on the weight loss!

[J_Byrd]

loving it Jim! Glad to know those legs are sore! Good job on the weight loss as well.

[BigJosh]

Originally Posted by Squatter

JB's OLD SCHOOL TAKE 2 SEMESTER 1 TRIO OF DEATH

All I can say it is appropriately named by JB. Despite my premature death, I really had fun with it as I like doing new things. JB told me to make it hurt and it did. I had severe back DOMS going in from yesterday's bench session, which didn't do me any favors on squat. I handled the squats reasonably well, but by the fifth set I was done and perhaps should have lowered the weight a bit on that set, as I was fatiguing. As you can see in the vid, not my best form but not my worst either. Other than that, all went well. Lower back survived unscathed.

I spoke with one of the crew guys who has heard alot of good things about the work the Back & Neck Rehab Center does, which made me feel even more excited to start my sessions. He agreed that it made sense that my lower back strength was an issue from his observations of my work of late. He's the same guy who taught me to bench properly (Dave)

Squat W/U
Bar X5
95 X5
115 X5
135 X5
160 X5

Trio Of Death
Leg Press//Narrow Stance Squat//GHR
Done in rotation with minimal rest in between exercises(1-2 mins) but about 5 mins rest in between each set. Leg Press was wide stance with toes out, to try to emulate my squat stance.
1 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
3 PPS X30//185 X10//BW X10
4 PPS X30//185 X10//BW X9

To finish, JB instructed me to rather than unrack the leg press and take it all the way down, to push it from the pins it is on. Feet narrow and toes forward. The calf raises were not on the program, but I thought to do them at the moment.

Leg Press From Pins SS Leg Press Calf Raises
3 PPS X60/3 PPS X15
3 PPS X60/3 PPS X20
4 PPS X75/4 PPS X20
4 PPS X67/4 PPS X19

Reverse Hyperextensions
These were not on the program either, but the guys told me they are good for decompressing the lower back.
20 X15
20 X15
20 X15
20 X15

This was the last set of squats:
Squatter185X10SquatSet5 - YouTube

F**K me running that looks brutal. This type of training definetly meets the qualification of training to be more awesome. That trio of death probably got the ol' heart pumping just a bit. Great job and great effort.
Also, Trio of death reminds me of a Slayer song.

[CLEEPER]

Leg DOM's from hell are to be had. . Bad ass work jim.