Life is like being a running back. You can't see where you're going, but you run like hell believing that a hole is going to open up. If it doesn't, you get your ass kicked. If it does, 9.9x/10 you'll make it 4-6yds and then get your ass kicked. And once in every few hundred carries, if you're so fortunate, you'll make it through to the endzone without getting your ass kicked.

Is this kinda a Saturday Night Live "Deep Thoughts" (http://www.onhiatus.com/cgi-bin/QSearch.cgi?SearchString=Jack+Handey+-+Deep+Thoughts+from+Saturday+Night+Live&Author=y) kinda journal?

http://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gifhttp://smiley.onegreatguy.net/cheerleader.gif

Do more squats.

Life is like being a running back. You can't see where you're going, but you run like hell believing that a hole is going to open up. If it doesn't, you get your ass kicked. If it does, 9.9x/10 you'll make it 4-6yds and then get your ass kicked. And once in every few hundred carries, if you're so fortunate, you'll make it through to the endzone without getting your ass kicked.

Interesting theory... :confused:

Creed sucks ;)

http://youtube.com/watch?v=bolpVVs2kmM

Who is Creed?

I am wound so tight right now I vibrate. I need to talk to my boss about the things that are frustrating me at work. I was going to do it in the morning, but I don't think she'll be here then. That is frustrating.

I feel acutely that I have been pawning my integrity in small ways because I lacked the courage to do the right things in the right ways. The courage to address the things in my life and in my character which need to change. If I continue on this path, the very thing inside of me which is me will die, and I will be one of the hollow people: devoid of purpose or meaning. I won't let that happen.

I'm close to the line now, the tips of the ball painstakingly covered with bone and flesh. Shoulders down, head up. Running like hell.

Do you really not know who Creed (http://www.lyricsfreak.com/c/creed/my+own+prison_20034279.html") is? Great music for a dreary day.

Don't Stop Dancing (http://www.azlyrics.com/lyrics/creed/dontstopdancing.html)
At times life is wicked and I just can't see the light
A silver lining sometimes isn't enough
To make some wrongs seem right
Whatever life brings
I've been through everything
And now I'm on my knees again

But I know I must go on
Although I hurt I must be strong
Because inside I know that many feel this way

I know who Creed is

Though peace is dead in my soul I have blamed the reasons for my intentions, poooor. 'Cause I'm the one who, the only one who, would carry on this faaaar.

269 today.

Sweet lowers workout today. I did front squats. I like them.

PT noticed my thousand-yard stare today. I'm hoping to get some things squared away tomorrow. Either way, it's going to be a good weekend. There will be comedic cinema, and hunting, and drinking, and tobacco, and solitude. All of my favorite things.

I'm excited about my Maryland trip. Definitely hope I can meet up with those of you who want to.

So the basis for the new journal is self-discovery?

Just to...clarify.

So the basis for the new journal is self-discovery?

Just to...clarify.

No clarity here. Move along, nothing to see. The purpose of my new journal is to have a new journal.

Talked to my boss today about the things that were stressing me out at work. We'll see if that helps.

So after work last night I went home and slept. When I got up, I had a voicemail from the gal I blind dated Monday, saying she couldn't see us ever being more than friends. When I know how a girl can tell that after knowing me for two whole hours, then I will know everything. So I got up, went and lifted, ate, walked downtown and had a a couple Black Buttes. Decided to go to a movie, went to Primeval, which was great. Left the movie feeling too sober. Went to another bar, got a pitcher of Amber Bock, and sat in the corner smoking Camel Lights. There was a mixed group at the next table, and I was scoping out this hot redhead. So then they got up to leave, and I was going to go talk to her but her fat friend assaulted me and all but started humping my leg. Eeeeeeew.

This is not the life I ordered.

So after work last night I went home and slept. When I got up, I had a voicemail from the gal I blind dated Monday, saying she couldn't see us ever being more than friends. When I know how a girl can tell that after knowing me for two whole hours, then I will know everything. So I got up, went and lifted, ate, walked downtown and had a a couple Black Buttes. Decided to go to a movie, went to Primeval, which was great. Left the movie feeling too sober. Went to another bar, got a pitcher of Amber Bock, and sat in the corner smoking Camel Lights. There was a mixed group at the next table, and I was scoping out this hot redhead. So then they got up to leave, and I was going to go talk to her but her fat friend assaulted me and all but started humping my leg. Eeeeeeew.

This is not the life I ordered.

Oh shit.... what a day :eek:

Hi Maya:o

Hi Maya:o

Hi Ice :D

When I got up, I had a voicemail from the gal I blind dated Monday, saying she couldn't see us ever being more than friends. When I know how a girl can tell that after knowing me for two whole hours, then I will know everything.
There was a mixed group at the next table, and I was scoping out this hot redhead. So then they got up to leave, and I was going to go talk to her but her fat friend assaulted me and all but started humping my leg. Eeeeeeew.

This is not the life I ordered.
Perception. She said she couldn't see you ever being more than friends. It's possible she wasn't seeing straight.;) Or maybe you haven't been projecting your most positive qualities as effectively as you could be.

I feel bad for her fat friend. Sounds like she must be lonely.

Perception. She said she couldn't see you ever being more than friends. It's possible she wasn't seeing straight.;) Or maybe you haven't been projecting your most positive qualities as effectively as you could be.



I've certainly considered that possibility. Typically I can spot exactly where a date went off-track, but at the end of the night she said she had a good time and that I should "Definitely" call her again. I'm an overanalyzer by nature, and I believe the most likely explanation is that when I was in arms reach she was turned on, but when she went home and thought about it she realized I had revealed something about my personality or lifestyle which was a no-go for her. I can totally understand how that would happen, and it doesn't worry me.

I might've felt bad for the fat friend if she hadn't been drunk out of her mind and behaving badly. Although my honesty often overpowers my compassion. I figure you aren't doing anyone a favor if you watch them continue a harmful course of action because you think you're sparing their feelings. That makes it sound like I'm a jerk, which isn't really the case. And in this instance I was completely calm and cordial.

Saturday I played Heroes V too much, then went over to my old married friends house. He was bachin it 'cause his wife went to visit her family, so we flew R/C planes, watched the war channel, hot-tubbed, ate pizza, drank beer, and smoked cigars. Bulkin' diiiiiiirty.

Today after church my brother and I went hunting for a while. We saw dozens of deer, but no cougars, bobcats, or coyotes. It was annoying, as we had seen a coyote from the highway on the way home from church. We always see them from the highway, where you can't shoot at them.

TTFN:D

Perception. She said she couldn't see you ever being more than friends. It's possible she wasn't seeing straight.;) Or maybe you haven't been projecting your most positive qualities as effectively as you could be.



Also, I don't put any weight at all on the exact phraseology involved. Experience teaches me that many people can't/don't say what they mean in a precise, logical way that you can plug into a syllogism.

Additionally, it's difficult to demonstrate important traits like loyalty and patience quickly. And a girl either understands that or she doesn't. The problem being that if you press the issue because you're persistent or thoughtful, it looks similar to someone who presses the issue because they're desperate or needy.

272 today. Fun workout.

High pull 4x6
Push press 4x6
squats 5x12
RDLs 5x12
leg extensions 2x15
leg curls 2x15
standing single-leg calf-raises 2x8ea
situps 2x15
reverse crunches 2x15

I loved it.

Slow day for personal drama:o I'll try to do better tomorrow.:lol:

Slow day for personal drama:o I'll try to do better tomorrow.:lol:

Tune in next time... <cue theme music>

272 today. Fun workout.

High pull 4x6
Push press 4x6
squats 5x12
RDLs 5x12
leg extensions 2x15
leg curls 2x15
standing single-leg calf-raises 2x8ea
situps 2x15
reverse crunches 2x15

I loved it.

Slow day for personal drama:o I'll try to do better tomorrow.:lol:

That looks like a leg toaster. 5x12 squats+5x12 RDLs are enough to bring the pain by themselves.

Strangely, my legs are becoming sore.:confused:

Strangely, my legs are becoming sore.:confused:

Enjoy :whistle: Im hoping for that tomorrow :whistle:

So I'm addicted to high pulls and push-press. I want to do snatch and clean-and-jerk, but we don't have a platform and bumper plates. Perhaps when my membership expires I'll join the university gym instead.

272 today. Fun workout.

High pull 4x6
Push press 4x6
squats 5x12
RDLs 5x12
leg extensions 2x15
leg curls 2x15
standing single-leg calf-raises 2x8ea
situps 2x15
reverse crunches 2x15

I loved it.

Slow day for personal drama:o I'll try to do better tomorrow.:lol:

:cry:

Strangely, my legs are becoming sore.:confused:

Enigma indeed :confused:

So I'm addicted to high pulls and push-press. I want to do snatch and clean-and-jerk, but we don't have a platform and bumper plates. Perhaps when my membership expires I'll join the university gym instead.

I love the Olympic style lifts, too. If I ever build a house, it will have a basement deep enough for me to lift like that over my head on a concrete floor where I can build an Olympic style platform. I also wish I could find a good coach for this type of stuff.

Today brought

benchpress 5x12
rack lockouts 2x15
incline db bench 2x15
bench grip bo rows 5x12
seated rows 2x15
overhead triceps extension 2x15
bb curls 2x15

I'm tired now. Thankfully, I don't have to lift tomorrow. This amount of volume is pretty brutal. Almost all of the movements are to failure.

This amount of volume is pretty brutal. Almost all of the movements are to failure.

I dont know if I could recover from that amount of volume. I havent done anything like that in a long time. How do you feel today?

Today brought

benchpress 5x12
rack lockouts 2x15
incline db bench 2x15
bench grip bo rows 5x12
seated rows 2x15
overhead triceps extension 2x15
bb curls 2x15

I'm tired now. Thankfully, I don't have to lift tomorrow. This amount of volume is pretty brutal. Almost all of the movements are to failure.

Ice, that is one intense workout. How long did it take you to get through?

Good grief man. Impressive volume again.

Is this "heavy", or just repetition effort (RE) type of speed stuff?

EDIT: Heh, as I posted this, for some reason www.pandora.com served me up "Torn" from Creed on my workout mix channel. My initial thoughts were that it was "My Own Prison". I was thinking of the coincidence, then I realized it was a different Creed song. This edit would have been so much cooler if it had been "My Own Prison." Continue on. Nothing here.

Nice sig...thanks for spreading the word! :tucool:

I dont know if I could recover from that amount of volume. I havent done anything like that in a long time. How do you feel today?

Awesome. Phenomenal. Very zen. Placid. I do find, though, that everyone else is walking faster than me. And since I workout before work, I felt a bit fatigued close to the end of my shift last night. Also, I have DOMS in some new places, and it's more intense.

P.S. Hi BG

Ice, that is one intense workout. How long did it take you to get through?

65 minutes

Good grief man. Impressive volume again.

Is this "heavy", or just repetition effort (RE) type of speed stuff?


Heavy. Everything is to failure or close. These are the same or greater weights as I was using for 3x12 two weeks ago.

Nice sig...thanks for spreading the word! :tucool:

Who loves you baby?

I wouldn't have been able to touch this volume 4 months ago, and I probably couldn't sustain it. This is an 8 week training cycle. It started with 3x8 max effort, then 3x12 not to failure, 4x12 not to failure, and now this. Next week will be a deloading week, which is typically 3x10 with a bit less weight. Then the volume will build back up for 3 more weeks. My PT says the natural trainee doesn't respond well to doing this kind of volume constantly. I'm not going to argue with him, because I'm having phenomenal results. I think at the end of this bulk, sometime in February, I'll take progress pics so you can see what I've been doing since September. Then I plan to do a spot-on cut, so I look pool-ready for the cheat meal. I've never done a proper cut, with deprivation and everything. I look forward to it.

My brother has been lifting for a whole month, and he wants to change his program because he doesn't have a chest yet.:doh: I think I got him calmed down a bit. He doesn't see the point of squatting when what he really wants are a chest and arms.:bang: I tried to explain that he's already doing chest and arms 2x/wk, and that he wouldn't benefit from more volume at this point.

I haven't heard this song in 13 years, but today it is stuck in my head.

Call you up in the middle of the night
Like a firefly without a light
You were there like a blowtorch burning
I was a key that could use a little turning

So tired that I couldnt even sleep
So many secrets I couldnt keep
I promised myself I wouldnt weep
One more promise I couldnt keep

It seems no one can help me now,
Im in too deep; theres no way out
This time I have really led myself astray

Runaway train, never going back
Wrong way on a one-way track
Seems like I should be getting somewhere
Somehow Im neither here nor there

Can you help me remember how to smile?
Make it somehow all seem worthwhile
How on earth did I get so jaded?
Lifes mystery seems so faded

I can go where no one else can go
I know what no one else knows
Here I am just a-drownin in the rain
With a ticket for a runaway train

And everything seems cut and dried,
Day and night, earth and sky,
Somehow I just dont believe it

Runaway train, never going back
Wrong way on a one-way track
Seems like I should be getting somewhere
Somehow Im neither here nor there

Bought a ticket for a runaway train
Like a madman laughing at the rain
A little out of touch, a little insane
Its just easier than dealing with the pain

Runaway train, never going back
Wrong way on a one-way track
Seems like I should be getting somewhere
Somehow Im neither here nor there

Runaway train, never coming back
Runaway train, tearing up the track
Runaway train, burning in my veins
I run away but it always seems the same

My brother has been lifting for a whole month, and he wants to change his program because he doesn't have a chest yet.:doh: I think I got him calmed down a bit. He doesn't see the point of squatting when what he really wants are a chest and arms.:bang: I tried to explain that he's already doing chest and arms 2x/wk, and that he wouldn't benefit from more volume at this point.

My girlfriend and I about got into an argument last night because she is taking the typical "girly" advice...lift only high reps to "tone". I asked her what advice she was following, and somebody had told her to lift in the 3x15 rep range and to use machines. I told thats high volume hypotrophy range and they didn't know what they were talking about, and that she wasn't just going to bulk up by accident no matter what she did. I let it drop, because I could tell she didn't want my advice, but instead some other person that I can almost bet is the cardio bunny type that never achieve THEIR goals.

Why does ignorance feed ignorance?

How do I tell her how hot this (http://media.crossfit.com/cf-video/CrossFit_OHSComp.wmv) is?

We're making progress, though. At least she's given up Coke. If I lived in the same town, I'd figure out some way to show by example how to workout more efficently.

I'm not pushing her to do anything, I'm just trying to help her achieve the end goal. I didn't push her to try to get in a bit better shape, but it's frustrating seeing her go down a path that wastes a lot of her time in the gym doing things inefficiently. I generally keep my mouth shut, but occasionally, it's hard not to give a nudge.

Sounds like you're brother's got the typical guy stereotypical curl/bench syndrome, and my girlfriend has the typical pink dumbbell/cardio women's syndrome.

blah blah blah

Yup. It's frustrating as hell.
"But I'm eating a lot."
"Eat more still."
"But I'm eating more than before and I've lost weight."
"Welcome to lifting hard. Half the world would kill to be you."

Or my personal favorite;
"My legs are strong enough."
"How much are you squatting?"
"Shutup."

"How did you lose all that weight?"
"Johnstonefitness.com"
...
"I went to that site and it was all about how to get bulked up, and I got discouraged."

"I went to that site and it was all about how to get bulked up, and I got discouraged."

But he wants to add chest muscle size... :)

Sounds like you're brother's got the typical guy stereotypical curl/bench syndrome, and my girlfriend has the typical pink dumbbell/cardio women's syndrome.
Actually, I think when you consider majority opinion, the syndromes make sense. If you look at the thread on t-nation about Waterbury's training for women, a large majority of the guys there are praising the shape of tiny girls with very little muscle definition, and if you take a survey of what phycical features a woman finds most attractive on a man, you'll probably find that strong legs are way down low on the list.

The reason people train the functional non-show muscles is because they care about functional strength, or because they place more importance on their own ideas about what looks good than they do on popular opinion.

if you take a survey of what phycical features a woman finds most attractive on a man, you'll probably find that strong legs are way down low on the list.

Bah, what do women know about attractive men?;) It's all about the outer quad sweep and tear drop definition (vastus medialis):lol:

Actually, I think when you consider majority opinion, the syndromes make sense. If you look at the thread on t-nation about Waterbury's training for women, a large majority of the guys there are praising the shape of tiny girls with very little muscle definition, and if you take a survey of what phycical features a woman finds most attractive on a man, you'll probably find that strong legs are way down low on the list.

The reason people train the functional non-show muscles is because they care about functional strength, or because they place more importance on their own ideas about what looks good than they do on popular opinion.


But if the goal is to "tone", to me that means some fat loss and some slight muscle definition. If you look in the gyms and see the people doing endless cardio, their physiques generally are not progressively getting better, where the ones lifting and doing "harder" type workouts get results faster (assuming diet is in check). Even when the endless cardio people lose weight, they still don't look as good as those who actually lift heavy objects.

In my girlfriend's case, she's afraid of something that doesn't happen quickly. Chad has said that his article was written after having a specific client that had bulked up a bit too much in some areas and that he had to "correct" before a fitness show (which she won).

I can understand differing goals. I'm not trying to tell her how I want her to look. Its just one of those situations where you see somebody getting advice from somebody else that hasn't achieved anything, either, and it's frustrating.

I wish she would get advice from people like you or some of the other women on this board vs these other people who spit out the gazillion myths that the general public believe. The general public doesn't have the physiques they want for a reason :)

The ironic thing is she has always been pretty athletic, and even played college basketball.

Sorry, I don't mean to fill up IWACs journal on this stuff.

But he wants to add chest muscle size... :)

Oh, that was a different person.;)

Actually, I think when you consider majority opinion, the syndromes make sense. If you look at the thread on t-nation about Waterbury's training for women, a large majority of the guys there are praising the shape of tiny girls with very little muscle definition, and if you take a survey of what phycical features a woman finds most attractive on a man, you'll probably find that strong legs are way down low on the list.


Strong legs are at the top of my list. I can't help it, I speed skated.

P.S. DEAD HORSE
:lol: :lol: :lol:
Bah, what do women know about attractive men?;) It's all about the outer quad sweep and tear drop definition (vastus medialis):lol:

I don't know what quad sweep is, but I want it.


Sorry, I don't mean to fill up IWACs journal on this stuff.

Enough with the apologies.

You speed skated? I don't think I've ever seen a 6'9" speed skater. Bet that would be pretty intimidating to line up against. I wouldn't want to hit the lane change at the same time.

You speed skated? I don't think I've ever seen a 6'9" speed skater. Bet that would be pretty intimidating to line up against. I wouldn't want to hit the lane change at the same time.

Inlines. I trained with Derek Parra in the early 90s when he was in Dover, DE training under Virgil Dooley. We were right down the road from where Tara Lipinski was training, in Wilmington.

Derek would train by getting on his bike and drafting a van at 60mph for 40 miles. Which I thought was pretty hardcore at the time. Maybe not Lance-esque, but not bad.

P.S. Hi BG

Hello IWAC.

270 today. I love telling the girls at work how much I'm eating in the effort to gain this last 12 lbs.

Wide grip high pulls 4x6
dumbell push press(I hate these) 4x6
front squat 5x12
good mornings 5x12
seated calf raise 2x15
step ups 2x12, no rest, evil.
reverse crunches 4x15 (movement most likely to produce vomit)
prone stability

So that was nice. Not as intense as Monday's leg day, because I can't go as heavy on front squats yet, and I'm not GMing as much as I RDL. So that's nice. Tomorrow will be quite killer again. Any time now I'll benchpress a non-embarassing number.

So when I went for my last uppers workout of the week yesterday, I learned that my shoulder tendonitis is acting up again. Time for another round of Ibuprofen and ice. I was able to do the workout with slight modifications. So that was nice.

Went bowling today. That was nice.

Today we harvested some dead trees for lumber and firewood. It was like work. Kinda like that atlas stones thing picking up rounds. And the long pieces are like fingal fingers. I enjoyed it. Then I went to a Stupidbowl party. Actually, it was a great game with no controversial calls, which is not what I expected. But I didn't care about the game, I was just hanging out with this girl. So that was nice.

TTFN

275:spaz:

I look visibly leaner after my week of great volume. I can diiiiig it.

I ordered a new muzzleloader. Can't hardly wait for it to arrive. Anyone want my old one? TC Black Diamond XR. Fabulous tool. Extras negotiable. PM me.

I never eat eggs at my house. I buy them, and plan to eat them, but I just don't ever cook at my place except for meat on the foreman. So I have 3 dozen eggs in the fridge that have been there for months. I'll just leave them until summer. They should be rank by then. Then I'll wage freakin' egg jihad on someone who desperately deserves it. Either the neighbor across the street whose stereo I'm constantly subjected to, or the neighbor whose dog always wakes me up, or both, or someone random, since random crimes are harder to solve. Or maybe the kids who threw Jack-in-the-Box barbeque packets at my white caddy. Stupidheads didn't realize I drive by their house on the way home every day, so I know who they are and where they park.:evil:






The author of this post does not now, and has not ever engaged in or condoned the sort of activities implied or inferred in the above. Author takes no responsibility for the stupidity of those who may try this at home. Any resemblance to past crimes, especially ones near my house, is purely coincidental. This post is not to be taken internally. If this post is accidentally ingested, induce vomiting and contact the local poison control hotline by dialing 1-800-DUMBASS.

I think it would be entertaining to be a catch-and-release serial killer. You could use a paintball gun for shooting victims, and a permanent marker instead of a knife for those up close kills.










Prior disclaimer applies, only a lot more so.

275:spaz:
So only seven pounds to go?! :spaz:

You weigh over 100 pounds more than me now. :cry:

So only seven pounds to go?! :spaz:

You weigh over 100 pounds more than me now. :cry:

Dude, if you lift for the next 5 yrs instead of farting around like I did, you'll be golden at 24.

dude, you just called someone a "stupidhead"

that rules.

Drama.

My PT raised his monthly rate by $30, which is more than my tight Scottish ass is willing to absorb. So I will be training on my own now. I need a routine. Maybe what I do now except with deads on Monday instead of squats, and back squats on Thursday. Or maybe a 5 day program. I like what we've been doing with the rolling periodization. I feel it works well for me. Of course, so might something else. I am, of course, fairly motivated and very genetically gifted, with good dietary support.

I am, of course, remembering some of the stuff we've discussed before, like TBT, The Art of Waterbury, etc.

Mon
High pull
Push press
Deads
Front squats
Leg extention
Leg curl
Seated calf raise
Cable crunches

Tues
Bench
Chinup
Incline DB bench
BO rows
Hammer curl
Seated BB tricep extention
Situps
Reverse crunches

Wed
Off

Thurs
WG high pull
Push press
Back squat
RDL
Leg extention
Leg curl
Standing single-leg calf raises
Landmines

Fri
Incline Bench
Lat pulldown
cable crossovers
Seated rows
Preacher curls
Tricep pushdowns
Cable crunches
Diagonal chops

This is very similar to what I've been doing. I wanted deads in there, and I removed rack lockouts since I won't have anyone to pick up the bar for me(We don't have a power rack). I think I'll keep rotating the volume, since I like that so much.

Or else westside for skinny bastards

Or else westside for skinny bastards

I'm going to try that at some point. I like and suspect I prefer full body, but I think a good upper lower split as a change up ever so often would be a smart thing.

All the cool kids like George seem to be doing WSFSB right now, and it's gotten me interested. 1FastGTX has recommended it a lot as well. I would be interesting to see how you progress on it.

If I were you and had been running more of a split, at some point I'd want to throw into the rotation a full body period of some sort, for the same reasons I'd like to run WSFSB.

I'm sure whatever you do, you'll do well with or without a trainer.

Or else westside for skinny bastards
I'm enjoying WS4SB.
What kind of volume does the above routine have?

Sorry I took long to respond, Georgie:o

Periodization works like this

Week 1
3x12 on everything except power movements (high pull/push press) which are 3x6

Week 2

4x6 on power movements
4x12 on the two main antagonistic compounds. For instance, squat/RDL or bench/BO row
3x12 on accessory movements

Week 3
4x6 on power movements
5x12 on two antagonistic compounds
2x15 on accessories

Week 4 Deloading
Less weight and volume on big compounds, for instance 3x10, or 3x15,15,12 at RE weights.
4x15 at RE weights on accessories

Repeat volume buildup, but maybe with a different set/rep, like maybe 4x8 then 4x10, then 4x12, or something like that.

I realize it's a bit convoluted and hard to describe. It's more simple in practice.

I believe I will do this for 4 weeks, then reassess, at least change lifts around. I may do it through June, at which time I will definitely change things up.

I'm struggling internally right now, because I love the mass building results of the high-volume work, but I want to be stronger as well. For instance, I may can warm up and do a 3 sets of 8 squats at 225, 255, 275. Or I can do High-pulls and Push-press and then squat 5x12 at 185, 205x3, 225. Which doesn't seem quite so studly.

Or to put it another way, when will I look like I can squat 405? When I can squat 405.:blank: I can't see myself becoming really strong without becoming really muscular, because of my age and genetics. I'm rambling, I know. I think the upshot is that I'll stay the course through this upcoming cut, then switch to strength training for a while.

I want to do olympic lifts sooooooooo bad right now. There's a house with a platform and bumper weights in my not-so-distant future.:evil:

Anna-Nicole Smith died

Raise a hand if you're surprised.:blank:

Raise two if you also can't figure out why this made the national news.:confused:

I hear ya, dude. That does sound like it would fetch you some sick hypertrophy.
The thing I've noticed on routines like WS4SB is that they actually have a surprising amount of volume. Not as much as what you're doing but the auxiliary work and RE days are pretty high rep. I'm using 3x15 for squats tomorrow, something that never came to mind when I thought about a strength oriented routine.
Give your routine another month and if you catch the strength bug then reassess from there. :confused:

Anna-Nicole Smith died

Raise a hand if you're surprised.:blank:

Raise two if you also can't figure out why this made the national news.:confused:
How am I supposed to reply with both of my hands in the air?

How am I supposed to reply with both of my hands in the air?


Type with your toes or your nose.

I HAVE the strength bug. I need to get strong if I'm ever going to total 2000. BUT, I believe that doing volume now will help my body acclimate, and help with neural recruitment so that I can build more strength when the time comes.

Anna-Nicole Smith died

Raise a hand if you're surprised.:blank:

Raise two if you also can't figure out why this made the national news.:confused:

The news report said her bodyguard did CPR for an hour. I know it's bad of me, but my first thought was to wonder if anything in there ruptured after all that pounding.

The news report said her bodyguard did CPR for an hour. I know it's bad of me, but my first thought was to wonder if anything in there ruptured after all that pounding.

Tee-hee. I would think someone would call an ambulance at some point, but apparently he was enjoying it too much.

P.S. I think there's a sig in there somewhere, but I owe Carguy 5 more days.

I HAVE the strength bug. I need to get strong if I'm ever going to total 2000. BUT, I believe that doing volume now will help my body acclimate, and help with neural recruitment so that I can build more strength when the time comes.
This sounds like a job for 1fastGTX!
The news report said her bodyguard did CPR for an hour. I know it's bad of me, but my first thought was to wonder if anything in there ruptured after all that pounding.
If I remember correctly, she actually had one rupture early on in her career.

This sounds like a job for 1fastGTX!



He is small and weak




















Compared to a Rhinocerous

Tee-hee. I would think someone would call an ambulance at some point, but apparently he was enjoying it too much.

P.S. I think there's a sig in there somewhere, but I owe Carguy 5 more days.

I know the sig he picked has to have something to do with gayness, but I can't place the reference. Goggle gave me nothing that helped. What's that from?

I know the sig he picked has to have something to do with gayness, but I can't place the reference. Goggle gave me nothing that helped. What's that from?

Funny, google told me it was from Airplane.;)

Funny, google told me it was from Airplane.;)

Ah. I searched for the exact phrase and got a bunch of other forum hits where people were dropping the quote, so I gave up after a couple of pages.

I've never liked movies like Airplane too much, so I guess that's why I didn't recognize the source.

Ah. I searched for the exact phrase and got a bunch of other forum hits where people were dropping the quote, so I gave up after a couple of pages.

I've never liked movies like Airplane too much, so I guess that's why I didn't recognize the source.

I just generally kick ass at the google, so don't feel too bad. I think my mind works the same way as the google. Also, imdb.com is the shizzle for looking up movie shizzle.

I just can't get over the visual of the bodyguard with his hands on her chest and his lips on her lips. "Honest, guys, I'm doing CPR. Honest."

And why did it take so long to get an ambulance there? If someone's in arrest, they need to be shocked STAT.

I just generally kick ass at the google, so don't feel too bad. I think my mind works the same way as the google. Also, imdb.com is the shizzle for looking up movie shizzle.

I'm normally pretty good with those as well, along with snopes. Maybe I'm just off my game.:o

I just can't get over the visual of the bodyguard with his hands on her chest and his lips on her lips. "Honest, guys, I'm doing CPR. Honest."

I can't decide if I'm perverted for thinking that first or not.

And why did it take so long to get an ambulance there? If someone's in arrest, they need to be shocked STAT.

Maybe it's like Hank Williams Sr. The bodyguard didn't want to be blamed for letting her get in that condition.

Welp, I'm in the big MD. Crabs, oysters, and Ketel One.

I'm reading this crazy Salvatore book, it's the beginning of the dark elf series. The weird guy at the bookstore reccomended it. I like it.

I'm reading this crazy Salvatore book, it's the beginning of the dark elf series. The weird guy at the bookstore reccomended it. I like it.
Is Watership Down any good? I think they have it at the library.

Is Watership Down any good? I think they have it at the library.

Absolutely not.

So, met up with M@ and Philly last night. That was a good time. We ate some mussels. Snowboarding and skiing were discussed in some detail, as well as women, religion, distance running, and traffic patterns of the Eastern seaboard.

Absolutely not.
:lol: Well, I had some free time yesterday and now I'm about 1/10th done with it. :(

I think it would be entertaining to be a catch-and-release serial killer. You could use a paintball gun for shooting victims, and a permanent marker instead of a knife for those up close kills.

People have already done that, and they had the bright idea to film it, and got busted.

BTW, I had no idea you have such baby smooth skin under that beard :D

BTW, I had no idea you have such baby smooth skin under that beard :D

:o

It's good to be home. The trip fulfilled its intended purpose. I saw the fam, partied hard, and remembered why I left that place behind. I also had some deep philosophical thoughts. I enjoy that kind of thing.

Time for deads.

I also had some deep philosophical thoughts.

Such as? :confused:

You would appreciate the fact that I am heading home now to make Deer Chili. :lol:

:o

It's good to be home. The trip fulfilled its intended purpose. I saw the fam, partied hard, and remembered why I left that place behind. I also had some deep philosophical thoughts. I enjoy that kind of thing.

Time for deads.

Glad you had a good trip. Now go pick up something heavy.

You would appreciate the fact that I am heading home now to make Deer Chili. :lol:

I was just thinking I would make some bison/lean beef mixture of chili. I picked up a couple of lbs of bison in Knoxville last weekend. Made a couple of burgers out of 1 lb and brought the other home with me.

My other option is meatloaf. I shall decide during my rainy drive home.

Such as? :confused:



I was having an internal strategy session RE: this one girl. Also, my cousins and I discussed religion and politics.

So I only deaded 135x8x4. It was after high pulls and push press. I've never done it before, I'm sure my form needs help. It's certainly a challenge to move me and a weight through that much ROM. I can see how it would build muscle and burn fat.

I also did some overhead squats. I'm hoping to use them to increase my shoulder mobility, fighting the bad effects benching seems to have on my ROM.

For my cutting diet, I'll be doing essentially the same things minus some cals in the form of heavy cream in my before bed shake. I may actually return to FFCC before bed, as it is more filling. Hunger is now the limiting factor on my sleep. After a certain number of hours my stomach wakes me.

I see your sig bet with that ripped older guy is done.

As to your overhead squats and shoulder mobility, have you ever seen overhead shrugs? I just started doing them to improve scapular control, and they are very similar to OHSQs in stability as well. I like them, I really feel my upper lats get hit, which as you know are partially in control of the scapula movement control.

Just a thought. See the bottom of this (http://www.t-nation.com/readTopic.do?id=1426252) article for a vid.

I am anxious to get back to overhead squats myself, and am doing these to kind of ramp me up to them after MY shoulder issues. IMO, overhead squats helped me quite a bit on both back squat form and overall core strength when I was able to do them.

...well, except for that time I lost my balance and hit myself in the back of the head with the bar...

I'm sick. It's the pits. I missed my workout today, which I was loath to do, and I was disappointed. But this isn't one of those "I woke up feeling a bit off" things, it's the full on "I am teh green fanged monster, I produce more snot than Iran does oil" type things. I can't say I'm surprised, this was being passed around at the house where I was staying, so I knew I was pretty much in for it.

:eek: oh shit, my condolences!
get lots of rest, i hope you feel better soon!!

:eek: oh shit, my condolences!
get lots of rest, i hope you feel better soon!!

Thank you. It's kinda a mixed blessing, because it's giving my poor shoulders additional rest.

Maybe you passed it to Phil or M@.

I really dig your new quote by the way. Good job Mannishboy!

Thank you. It's kinda a mixed blessing, because it's giving my poor shoulders additional rest.

Oh.... so you are in the Fucked Up Shoulder Club too ;) Welcome.... hehhee... ok, not funny

Oh.... so you are in the Fucked Up Shoulder Club too ;) Welcome.... hehhee... ok, not funny

He Heh, club, t-shirts, He Heh. No offense taken;)

Maybe you passed it to Phil or M@.

I really dig your new quote by the way. Good job Mannishboy!

I hope not. It's very doubtful. But when you're in a house full of hacking kids and sick adults, it isn't possible to be paranoid enough to stay bug-free.

Oh.... so you are in the Fucked Up Shoulder Club too ;) Welcome.... hehhee... ok, not funny

He Heh, club, t-shirts, He Heh. No offense taken;)


Where do I buy a t-shirt?

IWAC, sorry to read about the illness. Get better soon.

We SHOULD make t-shirts.

"The JSF Shoulder Crew"

Tweaked mine again today because of the tiny ass parking spot at the office, I could barely open my door and had to throw my bag in the car and so there was an awkward sideways toss that resulted in pain. Didn't seem to affect the swim later, though. So that's good.

We SHOULD make t-shirts.

"The JSF Shoulder Crew"

Tweaked mine again today because of the tiny ass parking spot at the office, I could barely open my door and had to throw my bag in the car and so there was an awkward sideways toss that resulted in pain. Didn't seem to affect the swim later, though. So that's good.

I did a simular thing. I was shutting the car door closed (camaro=heavy door) and it didnt close properly, I noticed it as I turned away, so i opened it and pushed it again.... but because I was standing sideways.... OUCH....bad angle!!!
But the shoulder is ok now... so thats good!

Silver...do you do those under/over stretches?

PS. Yeah to t-shirts!!

Silver...do you do those under/over stretches?


I don't do anything :o

This bug won't let go, it's driving me absolutely nuts not being able to lift. I'm staying home from work tonight. Hopefully I'll be better tomorrow, and I can get on with it. Rassifrackin'.

On a better note, I've been spending a lot of time with a really sweet girl lately. We seem to have similar interests and values. Which is nice.

This stuff going around here is pretty bad. Luckily, I got over my head cold for the most part, but I know several people pretty sick.

Get better and back to the gym soon.

On a better note, I've been spending a lot of time with a really sweet girl lately. We seem to have similar interests and values. Which is nice.

How much can she squat?

Hope you get better soon dude:tucool:

How much can she squat?


Ugh. She's above the BF% cutoff for chicks IWAC will date, but I'm working on that. She's a workaholic and doesn't take enough time for her fitness. But she has a ton of good qualities, as far as character and disposition. So we shall see what transpires. I told her about JSF, and I've talked a lot about my fitness lifestyle. I don't feel like I can push very hard at this point, so I'm not.

Ugh. She's above the BF% cutoff for chicks IWAC will date [...] I told her about JSF
This won't end well.

I don't feel like I can push very hard at this point, so I'm not.

Knowing when to push and when to not, which is probably much more important, is an absolute art. I wish you well.

This won't end well.

What could go wrong?

Knowing when to push and when to not, which is probably much more important, is an absolute art. I wish you well.

That is correct. The key is to not avoid discussing the things which concern you in a relationship, because that builds tension. And at least if you're honest about expectations in a relationship, it gives the other person a chance to decide whether they want to conform, negotiate, or decline. If you won't discuss something with your SO because you fear it'll hurt their feelings or make them mad, then you've set a dangerous precedent for the relationship. One in which they can override your opinion simply by acting hurt or angry. And you'll have to live with that for the duration of the relationship, or else break the cycle at some point. And the longer the cycle continues, the more traumatic it is to break.

In this instance, however, I recognize that the factors are highly intertwined. I believe I could offer useful solutions to many of them, but first I have to earn her trust and respect. Like 8 other things have to be resolved before fitness, so for now I won't push that.

I feel almost 100% today. I was going to lift tomorrow, but I think I'll hold off just to be safe. I don't want this thing returning with a vengeance. I may lift F, S, S, M, and take T off and I'd be back on plan.

That is correct. The key is to not avoid discussing the things which concern you in a relationship, because that builds tension. And at least if you're honest about expectations in a relationship, it gives the other person a chance to decide whether they want to conform, negotiate, or decline. If you won't discuss something with your SO because you fear it'll hurt their feelings or make them mad, then you've set a dangerous precedent for the relationship. One in which they can override your opinion simply by acting hurt or angry. And you'll have to live with that for the duration of the relationship, or else break the cycle at some point. And the longer the cycle continues, the more traumatic it is to break.



Very well said.

What could go wrong?



And at least if you're honest about expectations in a relationship, it gives the other person a chance to decide whether they want to conform, negotiate, or decline.



Lots. A girls weight is not up for negotiation. I can call myself fat, I can call my guy friends fat, I can call my dog fat, but I can't ever ever ever call my wife or one of my mistresses fat. It never ends well and it ends up costing me money. Keep your closet full of shiny wrapped presents. I'm investing in gold.

Lots. A girls weight is not up for negotiation.

It is in my world. Fun place, my world. Nice of me to let you all live in it.:D

It is in my world. Fun place, my world. Nice of me to let you all live in it.:D


You're a hellava guy!

It is in my world. Fun place, my world. Nice of me to let you all live in it.:D

Thank you.

And at least if you're honest about expectations in a relationship, it gives the other person a chance to decide whether they want to conform, negotiate, or decline. If you won't discuss something with your SO because you fear it'll hurt their feelings or make them mad, then you've set a dangerous precedent for the relationship.

Fun place, my world. Nice of me to let you all live in it.:D
It's interesting, your world. I understand.

Some people prefer to relax their expectations on some elements of the relationship, in order to benefit from the positives. I'd rather accept the not-so-terrible faults so that I can experience more frequently the nice things in my partner. Others have higher expectations all around, which makes them less likely to be ultimately satisfied, but, if/when they do reach that point, it's perfection.

lookin good :tucool:

So today I wasn't going to workout, but I was going nuts at home, so I went to the gym and did

Squats 135x10, 225x15, 225x11, 275x6, 315x4

Then I went home.


Some people prefer to relax their expectations on some elements of the relationship, in order to benefit from the positives. I'd rather accept the not-so-terrible faults so that I can experience more frequently the nice things in my partner. Others have higher expectations all around, which makes them less likely to be ultimately satisfied, but, if/when they do reach that point, it's perfection.

This is true. And physical beauty is not in my top 5 desired attributes, and my standards are much more relaxed than most. And she is a very pretty girl, as it happens. I just want her to be more healthy and mobile, so that we can do activities together. And also because I couldn't bear to watch someone I loved experience the morbidity associated with excessive obesity later in life. I see too much of that at work, and it's truly horrifying. I see people come in mostly dead from complications of obesity, and their spouse is with them, and I'm thinking "At some point you probably should've taken away the tub of popcorn."

lookin good :tucool:

Hey! How are you anyway? Been awhile. I missed you.

The key is to not avoid discussing the things which concern you in a relationship, because that builds tension. And at least if you're honest about expectations in a relationship, it gives the other person a chance to decide whether they want to conform, negotiate, or decline. If you won't discuss something with your SO because you fear it'll hurt their feelings or make them mad, then you've set a dangerous precedent for the relationship. One in which they can override your opinion simply by acting hurt or angry. And you'll have to live with that for the duration of the relationship, or else break the cycle at some point. And the longer the cycle continues, the more traumatic it is to break.

Indeed you are wise in the ways of the relationship. Sounds like you've spent a lot of time thinking this through. Maybe I should try that, instead of just avoiding talking about it, then breaking up with girls when it's no fun anymore.

Maybe I should try that, instead of just avoiding talking about it, then breaking up with girls when it's no fun anymore.

:lol: That's what I used to do.

Today's workout was
Bench 135x15, 135x12, 155x8, 175x6
Lat pulldowns 140x12,12,10
Seated Row 120x12x2, 150x8, 190x6
Reverse Crunches 3x20

So last night this girl took me to see Nickelback. Breaking Benjamin and 3 Days Grace opened. We were late due to snow, so we missed BB. But 3 Days Grace was really impressive. Very technically sound, almost good enough for a recording session. To be honest, I'm not sure why they're an opening act. They get a ton of airtime on the radio here. Nickelback was great, too. I thought of them as kinda a pop/chick band before, but they played some really hard stuff, which I enjoyed. And of course there were the other sights and smells of a rock concert, which was nice.

That sounds like a good line up. I really like all three of those groups. I think they were here at some point.

I haven't been to enough concerts lately. Last one I went to was U2 in Atlanta last year (which was great). :( The problem is I'm my girlfriend doesn't like the harder stuff I like. She's more country or adult rock stuff, although we both do like blues.

I haven't been to enough concerts lately. Last one I went to was U2 in Atlanta last year (which was great). :( The problem is I'm my girlfriend doesn't like the harder stuff I like. She's more country or adult rock stuff, although we both do like blues.

Step 1: Go with the guys
Step 2: Get in the pit
Step 3: Jump up and down like idiots until your legs burn

So today I weighed 272 and did
High pull 135x6x4
Push Press 135x6x4
Deads 185x6x2, 235x6x2
Leg extention 100x15x2
Leg curl 80x15x2
Seated calf raises
Cable Crunches

So I have a cramping problem with my calf work, so I'm going to try doing flexion to neutral with a heavy weight, and then neutral to extension with lighter weight. We'll see how this goes.

I was thinking the other day about how maybe if you really love someone but they don't eat healthily you could find out what they'll eat, and then make proper meals for them to help out, especially if they're kinda busy.

I hate it when people slouch. It ruins their sex appeal, be they male or female.

I think I'll start doing clean-and-press soon. Now I need to go look at some videos of proper C&P and also of Deads.

Right now I'm trying to eat at maintenance so I can hopefully get leaner at the same size. I know you're not "Supposed" to do this, but whatever. I'll pretend I'm doing a 1FastGTX style slow cut.

I think I'll do WS4SB in April, and Gironda's 8x8 in May. 8x8 is supposed to be the shizzle for getting lean and firm, and you're only supposed to do it for a month at a time.

I'm just starting WSFSBs. I can't decide how to handle the end of the week. I want to screw with the program already to get more leg work in via either via an RE lower day or a fullbody day in place of RE upper.

I actually put calories at near to slightly mainenance and I swear I started to look leaner without losing much weight. I think you might have a window in there after a bulk where your metabolism hasn't dropped yet that you can afford to do a bit of that, but it's just a guess.

You weigh nearly a hundred lbs more than I do :spaz: I will try not to anger the tall guy...

I'm going to quit doing leg curls and extentions. I think they're largely useless, and only hurt my knees.

I slept on my right glute funny a couple weeks ago, and it still hurts, especially after leg day. I am displeased.

I'm going to quit doing leg curls and extentions. I think they're largely useless, and only hurt my knees.

I slept on my right glute funny a couple weeks ago, and it still hurts, especially after leg day. I am displeased.

I know I should know this, but what is the difference between a leg curl and a leg extension?

I know I should know this, but what is the difference between a leg curl and a leg extension?

A leg curl is bending the knee against resistence, usually while lying prone on a machine. A leg extention is straightening the knee against resistence, often while seated on a machine.

What exercises are you substituting?

So last night this girl took me to see Nickelback. Breaking Benjamin and 3 Days Grace opened. We were late due to snow, so we missed BB. But 3 Days Grace was really impressive. Very technically sound, almost good enough for a recording session. To be honest, I'm not sure why they're an opening act. They get a ton of airtime on the radio here. Nickelback was great, too. I thought of them as kinda a pop/chick band before, but they played some really hard stuff, which I enjoyed. And of course there were the other sights and smells of a rock concert, which was nice.
Nickelback sticks pretty close to the mainstream, and can get boring because of that. I like "Rockstar" because it's different from their other songs. 3 Days Grace seems to express a broader sense of creativity. Maybe that's somehow hindered their popularity. :confused:

Nickelback sticks pretty close to the mainstream, and can get boring because of that. I like "Rockstar" because it's different from their other songs. 3 Days Grace seems to express a broader sense of creativity. Maybe that's somehow hindered their popularity. :confused:

Maybe I wasn't bored because I never listen to Nickelback. I was surprised to learn how many 3DG songs I've heard on the radio, though. Apparently they're popular around here. I need a new CD. I've listened to all the ones I have a lot. Maybe I'll pick up some Tool.

Maybe I'll sub lunges, or perhaps nothing.

:lol: @ Hinder

I'm going to quit doing leg curls and extentions. I think they're largely useless, and only hurt my knees.

You don't find them useful as a warm-up/pre-exhaust?

WS4SB seems really popular around here and I really wanna try it out. How does it work for not so skinny bastards?

You don't find them useful as a warm-up/pre-exhaust?

WS4SB seems really popular around here and I really wanna try it out. How does it work for not so skinny bastards?

He says it works fine if you read the article.

It's just basically an intermediate version of Westside style training, as I understand it.

You don't find them useful as a warm-up/pre-exhaust?

WS4SB seems really popular around here and I really wanna try it out. How does it work for not so skinny bastards?

1. No, because if my knees aren't warm before I do them, it hurts worse. And if I want to pre-exhaust, I do long sets of squats before my heavy sets.

2. It's supposed to work fine. He says it was developed for all the people who ask "What should I do?" but don't have strength, size, or experience. Looking at it, I can see how it would develop strength and size.

Today I weighed in @ 271 and did
Bench 135x8, 155x8, 175x6, 175x4
Chins BWx3,2,1:o
Cable crossovers 3x15
BO Rows 95x10x2,115x10, 135x10
Seated overhead BB tricep extension 45x10x4
Hammer curls 25x10x4
situps 2x15
reverse crunches 2x15

Looking at my last 4 workouts, I seem to be doing something unscientific involving heavy weights. I have the strength fever bad, apparently. And I was supposed to do incline bench today, but I wanted to do cable crossovers instead, so I did:o I think I partly rationalized it because my triceps were so blitzed from push-press yesterday. I'm thinking about adding bicep volume, because my triceps are running far ahead of them. I guess I feel a bit guilty because I'm not really settled in my program right now. But screw it, if I go lift hard 4x/wk and I'm doing the big 4, that's ok I guess.

I can't weight for squat Thursday:spaz:

Pre-exhaustion is a little different than that. A good example is the legs and the leg extension. By doing leg extension first you obviously tire out your quads exclusively. Then by moving to squats you work you quads but other muscles contribute in the movement to help you quads do even more work. Of course if it hurts don't even look at the machine.

One side of the argument (http://www.t-nation.com/findArticle.do?article=06-170-training) on leg extensions and knee health.

I rarely do them (or curls), but I think it's more from the Ironmaster bench leg attachment being kinda crappy than anything. My legs aren't near as strong as I'd like them to be, so I am far from "in the know" on this stuff.

A couple of the trainers at my gym wish we had oly platforms. So maybe we can get some. I suggested we remove all the machines except lat pulldown, horizontal row, and the cable crossover tower thingy, and replace them with power racks and platforms. It's the right thing to do. Or we could replace all the machines with Titans. My first idea, replace the yoga/aerobics room with an oly room, was shot down.:lol:

I'm bushed tonight. I could go back to bed for a few more hours. It'll be a long one if this continues. I blame a combination of crushing workouts with other stress.

Oh, BTW, I'm going to recommence eating like a rhinocerous.
I
do
not
care
about
abs.

I must be bigger and stronger, and it must happen today. My illness prevented me from hitting my bulking weight goal when I expected to, so whatever. Tomorrow I get to squat. I will attempt 225x10x5. That'll get me rolling.

I'm having sciatica-type symptoms which I attribute to a displaced SI joint. It makes me sad.

:cry: :cry: :cry:

I got a "Dear IWAC" letter:(

Dear IWAC,
I have felt ill used these past couple of weeks. I am deeply hurt by the manner in which you have chosen to treat me. It has been characterized by both casual and intentional disrespect for my needs and well-being. You have been callous at best, at worst downright abusive. Based on your clear disregard for my sensitivities, I feel like we can no longer continue our relationship in the manner to which you have obviously become accustomed. I hope that you will understand, and that we can continue to be just friends after the period of time which will obviously be necessary for you to think about what you've done, and mourn the loss of the relationship which I once believed was so special.

Sincerely,
Your Nervous System

I got this letter when I got under the bar to do squats today. I felt a bit off during Wide-grip high-pulls and during push-presses, but figured I'd motor through, no problem. When I warmed up for squats, I was tight and felt flat, but thought nothing of it. But when I went to rep out, no dice. I felt weak. My heart beat out of control. I was dizzy and short of breath. I reeked of ammonia I believe this incident is related to my really heavy(for me) squat and bench workouts last week, and my challenging deads and uppers workouts already this week. Hopefully after the weekend I'll be fine. Last time I bombed a workout it was a once-and-done thing.

FYI, here's how it went

WG high-pull 115x6x3
push-press 115x6x2
squats warmup then 225x6, 205x5, 135x10
RDLs 135x10x4
standing 1-leg calf raise
landmines

:cry: :cry: :cry:

I got a "Dear IWAC" letter:(
:lol: :lol: :lol:

Can't forget the rest part of the train, eat rest equation IWAC!!! Gotta look after yourself.

Hope you're feeling better soon.

Well, I didn't catch up on my rest over the weekend. I was able to change the back brakes on my pickup as per plan, although the weather was awful, so thank goodness for a friend with a garage. Had some other personal stress, and was happy to be back in the gym today. Felt good, and did

High pull 135x6x4
Push Press 135x6x4
Deads 205x6x4
GMs 95x8x3
DB step ups 40x12x2
seated calf raise
reverse crunches
this other core thing I don't know the name of

Felt good, plenty of energy, no symptoms of excessive fatigue right now.

However, IWAC does some decent squat weight I've been noticing. He's like 5'21".

Rumor has it. Let's have a squat off at 225 and see which tall guy can do more reps. I'm due for a leg workout this weekend.

Edit:

Squats 135x10, 225x15, 225x11, 275x6, 315x4



Oy vey!

Rumor has it. Let's have a squat off at 225 and see which tall guy can do more reps. I'm due for a leg workout this weekend.



I'm not opposed.

No workout today.

Single again. Religious disagreement. Personal stress resolved. Now what will I do for drama? Perhaps I will hammer drywall screws into my body to replicate the feelings of being in a relationship.

Sorry to hear, man. Sounds like there was tension in several areas.

Perhaps I will hammer drywall screws into my body to replicate the feelings of being in a relationship.I know that feeling. :rolleyes:

Sorry to hear, man. Sounds like there was tension in several areas.

Ya. The whole situation was intensely frustrating. Fortunately, I learned valuable things from the process, and will be a better man for having had this experience. And I treated her with respect and kindness, which allows me to walk away with no regrets.

So tired sleeping through the day
Bloodshot eyes and sweat from my body
And I picked my head up yesterday
Found the reason of hope left inside of me

But I still believe in immortal love
And I know there's someone above

Shine down, don't take it away from me, no
And I know you know how, yeah
Shine down, just give me a chance to feel it
It's taken forever to get me off the ground

Haunted silence overwhelming me
Day by day takes it's toll on my sanity
And I know I've been away too long
All these years I've been hiding
I'm feeling I'm coming strong

But I still believe in immortal love
And I know there's someone that's up above
Show me a path to find my way
And give me a reason pray

Shine down, don't take it away from me, no
And I know you know how, yeah
Shine down, just give me a chance to feel it
It's taken forever to get me off the ground

Shine down, don't take it away from me, no
And I know you know how, yeah
And shine down, just give me a chance to feel it
It's taken forever to get me off the ground

I'm not opposed.

:madpimp:

I'll be giving it a go on Friday or maybe Saturday. I'll report. I fully expect you to be able to do more based on that previous workout but I'll try like hell anyway. How much of a rest pause do you take around that 15 reps number. I imagine I will start rest pausing after 10.

:madpimp:

I'll be giving it a go on Friday or maybe Saturday. I'll report. I fully expect you to be able to do more based on that previous workout but I'll try like hell anyway. How much of a rest pause do you take around that 15 reps number. I imagine I will start rest pausing after 10.

Um, I set it down and walk away for like 60s. Is that what you're asking? We can do it for most reps from unrack to rerack, with as much standing around with the bar on your back as you want. Or we can do it in sets of 8, with reasonable amounts of rest.

I kinda like that Gwen Stafani song "Sweet escape." I also like the video. But perhaps not for the creativity or artistic quality. Thank you for your attention to this matter.

I kinda like that Gwen Stafani song "Sweet escape." I also like the video. But perhaps not for the creativity or artistic quality. Thank you for your attention to this matter.

I hate that song. Everytime I hear it I die a little inside.

Um, I set it down and walk away for like 60s. Is that what you're asking? We can do it for most reps from unrack to rerack, with as much standing around with the bar on your back as you want. Or we can do it in sets of 8, with reasonable amounts of rest.

I kinda like that Gwen Stafani song "Sweet escape." I also like the video. But perhaps not for the creativity or artistic quality. Thank you for your attention to this matter.

I meant after how many reps before you start to stand around with the load on your back before you start the next rep. Lets just go for the most reps from unrack to rerack with as much standing around as you want. That seems simpler.

I hate that song. Everytime I hear it I die a little inside.

That's how I feel about the one with the yodeling.

I meant after how many reps before you start to stand around with the load on your back before you start the next rep. Lets just go for the most reps from unrack to rerack with as much standing around as you want. That seems simpler.

Lovely

So today I weighed in at 275 and did

Benchpress 135x12, 155x12,8,8
Chins BWx2x4
Cable crossovers 70x15,15,burnout
BO rows 115x10x4
Hammer curls 30x10,8,6
Seated overhead tricep extentions 45x15,12,12
situps
reverse crunches

Lovely

:spaz: When's this going down?

:spaz: When's this going down?

I'm going for it Sunday. IWAC is going to win. I had based the squat off on his last workout but after looking deeper his is much stronger than that.

Ready kids?

WG high pull 115x6x3
push press 115x6x2
squats 135x10,185x10,225x6,275x4,225x21
RDLs 135x10,185x10x3
1-leg standing calf raise 25x8x3
Landmines 90x16x2

Felt a little weird before squats again, but I knew there was no reason or excuse for not throwing down. This workout left me tired, but I feel great about that.

So that's where it's at, BG.

P.S. I can't break 275 for good. 274 today. I'm going to add pizza until this situation resolves itself.

P.S. I can't break 275 for good. 274 today. I'm going to add pizza until this situation resolves itself.

That's the spirit! :lol:

squats 135x10,185x10,225x6,275x4,225x21


That's where it's at. Lovely work.

No workout today. My shoulder didn't feel good at all, and I'm on call for work, which makes me loath to workout lest I be interrupted by a call.

Shoulders are the worst. You need them for practically everything, and they can be delicate machines. As lame as it sounds, I may seek out more isos for arms, and try to limit shoulder movements a bit. I feel so bad about not having the freedom to workout however I wish because of my physical limitations. So now I'm totally sympathetic to Andy's shoulder struggle(which happily seems mostly resolved now). And yes, I know this is hopeless whining and self-pity, because I'm so young, healthy, and strong that I really have nothing to complain about compared to most. I guess I'll go do an uppers workout with limited chest involvement tomorrow, and then I'll feel better about myself.

No workout today. My shoulder didn't feel good at all, and I'm on call for work, which makes me loath to workout lest I be interrupted by a call.

Shoulders are the worst. You need them for practically everything, and they can be delicate machines. As lame as it sounds, I may seek out more isos for arms, and try to limit shoulder movements a bit. I feel so bad about not having the freedom to workout however I wish because of my physical limitations. So now I'm totally sympathetic to Andy's shoulder struggle(which happily seems mostly resolved now). And yes, I know this is hopeless whining and self-pity, because I'm so young, healthy, and strong that I really have nothing to complain about compared to most. I guess I'll go do an uppers workout with limited chest involvement tomorrow, and then I'll feel better about myself.

Mine's not completely gone, but seemingly managable at the moment. I'm still contemplating getting some medical advice as I can still feel it a little. It just doesn't seem to actually limit me in motion much now that I've done some work toward improving ROM, strength, scapular stuff, etc. I'm hoping the minimal pain/tightness I feel is just the damn injury's death rattle.

Good luck. I wouldn't push it too much for awhile. Maybe only DB upper body push work if you do push work even after if starts to feel a bit better, etc.

I've been where you are on moving to iso stuff, too. That's really not my philosophy of lifting. I'm not a curl jockey by any means, but if putting them in allows me to do some upper work, I guess I'll do them.

The bulking without full body functionality sucks, too. I think it limited me a lot on progress and I ended up fatter with less than optimal muscle gains because of limited work. I should have toned down my eating with the reduced workout impacts I suspect. Also, it's taken me a month or more of actually finally doing chest work to even approach 80% of my prior bench type push work.

Best of luck.

As someone who has had to deal with a still lingering shoulder issue for over a year the best advice I can give is to not make light of it and incorporate exercises that will aid the healing process while eliminating the exercises that put undo stress on your shoulders. You have the benefit of age and your ability to heal will be much faster than mine so take the approach that sometimes less is more. Do what's necessary in the short term to regain the functionality of your shoulders and the long term payback will be worth it.

Thanks for the input Paul and Andy. Today is a much better day in the life of IWAC.

Thanks for the input Paul and Andy. Today is a much better day in the life of IWAC.


You're welcome and I'm glad to read that today's been a good day.

276. Wooooot!

I did decide to deload this week, and I'm glad. So today I did a light lowers/shoulders workout, except I did a bunch of step ups to hit the quads without challenging the back and CNS.

Yesterday was a great day for my mental/emotional recovery. I'm ready to hit the gap with renewed vigor and focus. I'm really excited about starting WS4SB next week.

Barbaric Yawp.

Did my NCAA bracket. That was nice. I'm doing the Jim Rome bracket challenge. I will win it all this year.:D

IOU some squats. I have been nursing a stained lower back again. Originally I was going in on Friday and I am sure you noticed I kept pushing it back. I'm still not ready. Excuses excuses. :rolleyes:

IOU some squats. I have been nursing a stained lower back again. Originally I was going in on Friday and I am sure you noticed I kept pushing it back. I'm still not ready. Excuses excuses. :rolleyes:

If you wait too long I'll do a bigger set:D

IOU some squats. I have been nursing a stained lower back again.
d00d, just get some clorox bleach.















/Get well soon. :o

/Get well soon. :o


George cares about me. :cry:








I didn't get the reference.

I didn't get the reference.

spellin'

When I was fatter, I could sleep comfortably on anything. But the more my hips and shoulders stick out past my waist, the harder it is to get comfortable on my side. And I can't sleep on my back because my butt is too big and it adds too much lordotic curvature to my spine. Anyone have a mattress they really like? I thought I had figured out a way to sleep on my stomach, but I was wrong. What I need is one of those massage tables, where you lay on your stomach and it has little wings to support your arms, and a horseshoe for your face, and a cutout for your package so I'm not putting the full weight of my impressively massive and yet tastefully svelte physique on my decorative fountain and tadpole pond.

Anyone have a mattress they really like? I thought I had figured out a way to sleep on my stomach, but I was wrong. What I need is one of those massage tables, where you lay on your stomach and it has little wings to support your arms, and a horseshoe for your face, and a cutout for your package so I'm not putting the full weight of my impressively massive and yet tastefully svelte physique on my decorative fountain and tadpole pond.
When we got married, we followed the advice to get the best mattress we could comfortably afford. We decided on the Simmons Beautyrest
http://www.consumersearch.com/www/house_and_home/mattress-reviews/index.html

Anyone who has ever slept on it says it's the best. :tu: Whenever we sleep somewhere else, we're disappointed. :(

But that was a long time ago. They've undoubtedly made improvements in mattress engineering.

I was going to recommend that you look into a memory foam mattress topper, but that might not be a good idea (http://www.myfoammattress.net/guide/sex.html). :confused:

I was going to recommend that you look into a memory foam mattress topper, but that might not be a good idea (http://www.myfoammattress.net/guide/sex.html). :confused:


I've got a Sealy from Sam's with a pillowtop I really like. Queen was about $500-$550 for the set if I remember correctly.

As for the memory foam, I had one for a week and took it back. Too hot, and firmer than expected. I hated it.

I'd get one of the regular mattress pillowtops with memory foam for the pillowtop. You'd seem to get the advantages of memory foam while still having some bounce and give of a spring mattress.

In fact, I'm thinking of getting the memory foam version from Sam's and putting my 3 year old mattress in the guest room.

I've got a Sealy from Sam's with a pillowtop I really like. Queen was about $500-$550 for the set if I remember correctly.
I think ours was $1000 (Canadian) in 1995, even after comparison shopping for months. :eek: But it's been worth every single penny. :nod:

Mattresses are a scam. The same thing they have at Sam's costs sometimes 2x as much in the furniture or mattress stores. There is a huge markup.

They do slap different model names and different cover styles on the mattresses to try to differentiate, but underneath all of that, you get pretty much the exact same thing.

When I was fatter, I could sleep comfortably on anything. But the more my hips and shoulders stick out past my waist, the harder it is to get comfortable on my side. And I can't sleep on my back because my butt is too big and it adds too much lordotic curvature to my spine. Anyone have a mattress they really like? I thought I had figured out a way to sleep on my stomach, but I was wrong. What I need is one of those massage tables, where you lay on your stomach and it has little wings to support your arms, and a horseshoe for your face, and a cutout for your package so I'm not putting the full weight of my impressively massive and yet tastefully svelte physique on my decorative fountain and tadpole pond.
I try to put as much weight onto my lat as possible when I sleep on my side. To take weight of the shoulder I end up moving it forward. Something like this:

19282

I haven't had any shoulder trouble from doing this. I'm double jointed however so take that for what it's worth.

True story. A friend of mine got a memory foam pillow...he sleeps in a basement of the house he rents with 5 guys and in the winter when it 20 degrees cooler in the basement he said the pillow is literally shriveled and HARD...like you can knock on it and it sounds like you are hitting a piece of wood.

Sounds like they still have some kinks to rub out with the memory foam.

/for a fun game pick out all of the innuendo in the above story...

I've got 2 memory foam pillows with regular pillow stuffing around the foam. I like them.

I was going to recommend that you look into a memory foam mattress topper, but that might not be a good idea (http://www.myfoammattress.net/guide/sex.html). :confused:

Thanks for the insight. Hopefully one day I will need this kind of information.:o

Mattresses are a scam. The same thing they have at Sam's costs sometimes 2x as much in the furniture or mattress stores. There is a huge markup.


Yeah, like with diamonds. What a racket.

I try to put as much weight onto my lat as possible when I sleep on my side. To take weight of the shoulder I end up moving it forward. Something like this:

19282

I haven't had any shoulder trouble from doing this. I'm double jointed however so take that for what it's worth.

See, I end up doing that a lot, but my pec crushes my brachial artery against my humerus, putting my whole arm to sleep, plus it makes my shoulder unhappy. I have no lats compared to yours. They're growing, it just takes so damn long to fill in my frame.:bang: Perhaps I need to do a lat specialization month.

I definitely need to go figure out my first week of WS4SB.

I looked back at WS4SB. It has a lot of good stuff in it, but I think I'm actually a tad past the market it's aimed at, or more like I'm not an athlete who's doing lots of other workouts, so I want a 4 day program. Here's an idea. But I'm still torn between BB type stuff and my desire to do oly lifting.

Edit: I plan to do my next program for 4-8 weeks.

Edit: Why not do cleans and jerks and stuff? I plan to work my way to doing power cleans and then squat cleans. As for jerks, I'd love to, but we have no bumpers/platform at my gym right now:(

Edited after Chico input:

Day one(currently Monday)
High pull 3x6
Push Press to 5RM
Jump Shrugs 3x6
Back squat to 5RM
ab work

Day 2(Currently Wed)
Bench to 5RM
chins
Incline DB bench or floor press 2x6
1-arm DB row to 5RM
Preacher curls 3x6
ab work

Day 3(Currently Thurs)
WG high pull 3x6
standing press 3x6
FSQ 5x5
Deads 5x5
GMs 2x15
ab work

Day 4(Currently Fri)
Incline DB bench 3x8
Lat pulldown 3x8
Cable crossover 4x15
BO row 4x15
Hammer curl 3x8
Seated BB tricep extension 3x8
Ab work

I just tweaked WSFSBs to include a RE leg day to take it to four. In that leg day right now, I lead with an Oly lift grouping of power cleans, high pulls, and jump shrugs (trying to add 5 lbs to the bar between exercises). One set of each to 5 or 6 reps. Then I do higher rep stuff for legs.

I don't really want to max out on the Olympic stuff. If I did, I'd put it as a ME lift.

What are RE/ME?

Repetition and Maximum Effort.

I had this crazy dream today.

I walked into this old-world bakery, and promptly met this very sweet brunette named Fructose. We talked a bit and hit it off, so I asked for her number, and she gave it to me, and then I went to give her my number, just to be thorough, and I couldn't write it down properly. I wrote it like 7 times, and each time it was teh wrong number, and I was getting frustrated and running out of things to write on, and then M@ walked in, and I was like "Dude, wtf are you doing here?" And he was like "Going to a conference." And I was like "Sweet, let's hang out tonight after your conference ends for the day." And then I was like "Pleeeeeeeeeeeeze write my number down for this girl, because I am incapable of doing so because I'm having a nightmare right now." So he did, and I was glad. Then it was time to go next door to ye old cathedral, and attend a funeral. Then, at the funeral dinner, there was this freakazoid who was either crazy or possessed or something running around stealing everyones' pickles(wtf is it with JSF and pickle dreams?) so everyone was like "Do something" and I was like "Grrrrrrrrrrr, let me at him" and my Grandfather was like "No, you can't fight him" and he was holding me back. Eventually the police came and hauled off the crazy dude.

That was an odd and silly dream. But I woke up really happy. Then I remembered that my real life sucks, and I was kinda bummed.

I think it's sweet that you dream about M@. Really.

And regarding mattresses. We bought a king as soon as I heard I got into law school here and wouldn't be moving to Nova Scotia (July '04). It was almost $2400 or so. It's a one-sided pillowtop (rotate only, no flipping). There is now a relatively large ridge that runs down the middle of the mattress because it never gets slept on. It's also the only firm part of the mattress left...wtf?

Make sure that whatever you get isn't going to work out to be a piece of shit later.

Make sure that whatever you get isn't going to work out to be a piece of shit later.

Words to live by. When you figure out how to do that, please share the nollige with us mortals. Especially as it pertains to significant others. ktnxbi

I looked back at WS4SB. It has a lot of good stuff in it, but I think I'm actually a tad past the market it's aimed at, or more like I'm not an athlete who's doing lots of other workouts, so I want a 4 day program. Here's an idea. But I'm still torn between BB type stuff and my desire to do oly lifting.

Edit: I plan to do my next program for 4-8 weeks.

Edit: Why not do cleans and jerks and stuff? I plan to work my way to doing power cleans and then squat cleans. As for jerks, I'd love to, but we have no bumpers/platform at my gym right now:(

Just do them lighter and practice getting under fast and not off center. Play with the split and push positions, but not the squat jerk because that's just for crazy specialists with abnormal flexibility.

Day one(currently Monday)
High pull to 5RM
Push Press to 5RM
Jump Shrugs to 5RM
Back squat to 5RM
ab work

Day 2(Currently Wed)
Bench to 5RM
chins
Incline DB bench or floor press to 5RM
1-arm DB row to 5RM
Preacher curls to 5RM
ab work

Day 3(Currently Thurs)RE day
Upright row 2x20
standing press 2x20
FSQ 4x15
Deads 4x15
step-ups 2x15
GMs 2x15
ab work

Day 4(Currently Fri)RE day
Incline DB bench 4x15
Lat pulldown 4x15
Cable crossover 4x15
BO row 4x15
Hammer curl 4x15
Seated BB tricep extension 4x15
Ab work

I wouldn't 5-RM in all of those lifts on day one and two. I'd stick to just two or three. If you're comfortable working above a 5-RM, I'd really recommend going for a 1-RM, 2-RM, or 3-RM and then doing a series of triples, doubles, or singles on 2-3 minutes rest for about 6-10 total reps with 85%+ of your 1-RM. That's true ME work.

Your RE days looks fine, but I would again think about dropping the reps much lower and upping the weight if you want to do some Olympic stuff in the future. You need to get comfortable with fives, triples, doubles, and singles in the 80%+ range on the BSQ, FSQ, RDL, push press, high pull, jump shrug, etc.

Thanks Chic, I will make some of those changes right away, and I will make some of them during my next phase. For instance, I'm not ready to do heavy singles and doubles yet. I feel I need to get my body ready to handle that much weight. But I will cut down to just 2-3 lifts at 5RM:)

Also, I find myself going "But if I go mostly to short sets focusing on strength and explosive power, will I still get bigger?" But I guess that's kinda silly, since oly lifters are usually studs.:doh:

But I want to be strong and explosive, so I guess I need to start heading toward that type of training.:bb:

I'm 14/16 so far in my Bball bracket:spaz:

Today was a day of much front squatting. I dig it.

I can't get over how much I'm eating right now without the scale moving much, if any. I've even been drinking soda 1-2x/day if I feel like it. My planned intake is just over 3500, and if I feel like eating anything additional, like a pizza, I do so. It's like this weird combination of a proper diet and a Chicanerous diet.

I'm having upper mobility issues. I believe that my shoulder structure problem is causing me to reduce ROM on chest work, which leads to reduced flexibility. I believe this because my lower mobility has improved a shizznit load, and I'm doing similar things with lowers and uppers, with the exception of the ROM issue. As much as I long for a chest, I think I must reduce overall chest volume to alleviate some of this problem.

Played a little basketball yesterday. I felt better and stronger than I have in a long time. I can't wait to see how focusing on explosive movements helps my athleticism. Also, I barely fatigued running up and down the court, which felt good, because I haven't trained cardio for months, and I was wondering if I was getting fat and out of shape. Time to go do heavy squats and push presses.

Played a little basketball yesterday. I felt better and stronger than I have in a long time. I can't wait to see how focusing on explosive movements helps my athleticism. Also, I barely fatigued running up and down the court, which felt good, because I haven't trained cardio for months, and I was wondering if I was getting fat and out of shape. Time to go do heavy squats and push presses.


How did you shoulder hold up while you were playing?

How did you shoulder hold up while you were playing?

Oh, yeah, I forgot. That was the best part. It was fine. I was hucking the ball the length of the floor and everything. I was delighted by that situation.

Oh, yeah, I forgot. That was the best part. It was fine. I was hucking the ball the length of the floor and everything. I was delighted by that situation.

Good stuff!

So today I weighed in at 279 and change, which is fine.

Then I did
High Pull 135x6x2, 155x6
Push Press 135x5,145x5,155x5
Squats 5x155,185,225,275,320
Jump shrugs barx3x8
Reverse crunches

I felt good, and had fun. When I got home, my shoulder started hurting, a situation of which I disapprove of. Whine, whine. So now I'm icing it. So after working out like a cool oly lifter dude, I decided I needed to eat like one, so I went to Jack-in-the-Box and at 3 big cheeseburgers, an eggroll, and a large fry. I know it really should've been Taco Bell, but I was too lazy to drive the extra 5 minutes over there.

Question: Anyone know of a forum which is welcoming and supportive like JSF, but which addresses religion(As opposed to fitness)? You can PM me with this one, as it might be cutting close to the rulez.

Wow, my upper back is pretty sore. Must've hit it harder than usual on Monday. Maybe it was the jump shrugs.

Jack in the Box is great! I wish we had them up here.

wtf are jump shrugs?

Jack in the Box is great! I wish we had them up here.

wtf are jump shrugs?

He's just too hardcore :D

Jump Shrug (http://www.exrx.net/WeightExercises/OlympicLifts/JumpShrug.html)

It's a component lift of cleans.

wow, looks like a good way to pull a shoulder if you aren't careful

then again, tons of exercises are, i guess...

wow, looks like a good way to pull a shoulder if you aren't careful

then again, tons of exercises are, i guess...

Actually, that's never bothered my shoulder in the least. I think it's because the weight isn't heavy enough and you are really just shrugging after a leg press move to get momentum going. It's more of a trap move than a shoulder move. I guess the deceleration of the bar as you put it down might jerk the shoulder down if you did it wrong...:confused:

I could see more shoulder impingement risk in improperly performed high pulls (http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html), which is one step up the chain farther to a clean.

Actually, that's never bothered my shoulder in the least. I think it's because the weight isn't heavy enough and you are really just shrugging after a leg press move to get momentum going. It's more of a trap move than a shoulder move. I guess the deceleration of the bar as you put it down might jerk the shoulder down if you did it wrong...:confused:

I could see more shoulder impingement risk in improperly performed high pulls (http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html), which is one step up the chain farther to a clean.

I think one set of those high pulls would set me back about a year in terms of my shoulder. No way I'll be doing any of those.

I think one set of those high pulls would set me back about a year in terms of my shoulder. No way I'll be doing any of those.

I do them. They don't mess with me.

Again, it's a trap pull. If you do them wrong you'd get a lot more shoulder in it I guess and it would be similar to an upright row in risk. However, done right, you're accelerating the bar through the second pull with the legs and hips into a jump move then finishing the move off with a big shrug. The shoulders get involved at the end, but it's just the very end of the move to keep it going up more than as a primary shoulder type exercise.

These types of lifts are fun for me because they are challenging from an athletic standpoint more than just a force based exercise. Got to get everything sequenced correctly and the form down, and they are explosive.

I've got a lot to learn. I'm far from any good at them. I wish I had bumper plates and a platform type setup.

Amen to wishing for platform and bumpers.

wow, looks like a good way to pull a shoulder if you aren't careful

then again, tons of exercises are, i guess...

I was advised to start with the bar and advance slowly to 50% BW, which I think mitigates the potential damage.

Today I weighed in at 279 and did

Bench 135x5,155x5,175x5
Chins 4,3, 4 negs
DB incline bench 45x6,50x6
1-arm db row 45x5,55x5,65x5,70x5
Barbell curl 85x6x3

Benching was stopped early due to shoulder complaints. I didn't do any more damage, but I had to stop early to avoid doing so. Maybe I'll stop benching, saving my shoulders for overhead movements only.:whistle:

Wussy workout, and if my shoulder doesn't start allowing me to bench for real, I'll have to change something.

Today I weighed 280. Paaaaaaaaartaaaaaaaaaaaay. So I will continue to eat my baseline meals, but cut back on the everything else I was throwing at my face to make it the last 6 lbs.

I did
WG high pull 115x6x3
Push Press 115x6x3
Front squats 135x5x5
Deads 135x5, 185x5x4
GMs 75x15x2

Getting waaaay more better at front squats. Figuring out where to put my feet and such.

[QUOTE=iceweaselsarecool;454433]Today I weighed 280. Paaaaaaaaartaaaaaaaaaaaay. So I will continue to eat my baseline meals, but cut back on the everything else I was throwing at my face to make it the last 6 lbs.QUOTE]
Big congrats on the milestone mate!

Benching was stopped early due to shoulder complaints. I didn't do any more damage, but I had to stop early to avoid doing so. Maybe I'll stop benching, saving my shoulders for overhead movements only.:whistle:



I'm in the opposite situation. My shoulder doesn't mind the benching too much, but howls with very loud complaints and rebellion on any overhead movements.

Sooo. I blew off my second uppers day last week. I'm a bad, bad person. But my shoulders are regaining mobility, and hurting less, which is what I was shooting for. On the minus side, my sciatic symptoms are way worse, I can't really sit down at all now.

Today was heavy lowers
High pull 135x6x2, 155x6
Push press 135x5x2, 155x5, 165x2
Squats 165x10, 225x5, 275x5, 315x5x2:D
Jump shrugs barx6x3

Weekend was cool. Salvaged 16 milk crates of slightly used clay pigeons from a trap range. Fished in a ferocious windstorm. My friend is catching fish to stock his pond, and he caught a nice bass about 16 inches long, so that was cool. I only caught a hellacious snag and broke off a lure. I need to go retrieve it when the water warms up a bit.

Sometimes I feel like I'm not accomplishing enough in my life. My work schedule(nights) really, really screws with my energy and sleep badly. My back pain is the energy-sucking equivalent of dragging a cannonball behind each foot. My messed-up sleep schedule leaves me feeling like my mind is functioning at 85% speed always. I know it's not totally my imagination, because when I take a few days off and get my rest, I feel smart and productive again. It's an effort of mind over matter to stay focused on why I'm here and what I'm achieving at this stage of my life. Not to complain, just FYI. I'm guessing some of you are experiencing similar things.

This morning I realized I was suffering from acute lack of pizza, so I ordered one. Pepperoni, sausage, jalopenos, banana peppers, and shrooms. It was delish.

Sometimes I feel like I'm not accomplishing enough in my life. My work schedule(nights) really, really screws with my energy and sleep badly. My back pain is the energy-sucking equivalent of dragging a cannonball behind each foot. My messed-up sleep schedule leaves me feeling like my mind is functioning at 85% speed always. I know it's not totally my imagination, because when I take a few days off and get my rest, I feel smart and productive again. It's an effort of mind over matter to stay focused on why I'm here and what I'm achieving at this stage of my life. Not to complain, just FYI. I'm guessing some of you are experiencing similar things.

This morning I realized I was suffering from acute lack of pizza, so I ordered one. Pepperoni, sausage, jalopenos, banana peppers, and shrooms. It was delish.

I feel ya with the night sched. It gets old sometimes. Also with the back pain. It seems anytime I "Think" about splitting some firewood, my lower back acts up.

And you had to mention the pizza..................:mad:

Now my stomach is growlin.......:eat:

And you had to mention the pizza..................:mad:



Glad I could share the love:madpimp:

I feel ya with the night sched. It gets old sometimes. Also with the back pain. It seems anytime I "Think" about splitting some firewood, my lower back acts up.



One thing that was a lifesaver is that I read some stuff about night shift workers early on. It basically warned all about the fatigue, the risk of depression, the likelihood of weight gain, and the probablity of ending up hooked on sleeping pills. So I knew what some of the pitfalls would be to avoid.

I think I'm going to do an experiment and not weigh in for like a month. I don't know why...

I only caught a hellacious snag and broke off a lure. I need to go retrieve it when the water warms up a bit.

:confused: I didn't know people did that...I always just thought that when a lure was lost, it was lost...makes sense though.

I think I'm going to do an experiment and not weigh in for like a month. I don't know why...

Could definitely be an interesting experiment...especially if when you weigh in again, you're where you want to be. Could be depressing if you go substantially the wrong way, though.

Sooo, Weds I benched 205x5, which is a new PR, I finally passed 200. I felt strong, And I was going to try for a double at 225, but didn't want to irritate my shoulder. Cutting benching volume seems to be just what the DR ordered.

Thurs was lowers. Front squats light up my quads in a way nothing else does, and I think I like it.

Oh, and my diet has been sucking. I've grown weary of bland healthy stuff, and added some burgers back in. Also, I've been ravenous lately.

I've done the night shifts before, and had real problems with it. Sleeping 10 hours a day, but never deep sleep, bad moods, . . . so I feel your pain.

Johny!



I ordered some ETS. If it helps my joints I'll be grateful.

Sooo, Weds I benched 205x5, which is a new PR, I finally passed 200. I felt strong,

Congrats on the personal record :claphigh:

Sooo, Weds I benched 205x5, which is a new PR, I finally passed 200. I felt strong, And I was going to try for a double at 225, but didn't want to irritate my shoulder. Cutting benching volume seems to be just what the DR ordered.

Thurs was lowers. Front squats light up my quads in a way nothing else does, and I think I like it.

Oh, and my diet has been sucking. I've grown weary of bland healthy stuff, and added some burgers back in. Also, I've been ravenous lately.

Congratulations on the pr benching. :bb:

Sooo, Weds I benched 205x5, which is a new PR, I finally passed 200.

:tucool: good job! keep it up!

Nice work on the bench:tucool: Let us know how the ETS works, I've been thinking about it:nod:

Sooo, Weds I benched 205x5, which is a new PR, I finally passed 200.

Congrats man! :tucool:

205x5? :eek:

Heeoooooge!

So I think I'm going to drive through the US in May. My friend and I are driving down to OR to play golf and then going to drive through the US and back up to Toronto (his destination) and I'll fly back from there. Where are you in Idaho anyhow?

Roibus, Seltzer, Zoe, Eleonardo, Silver, dluc; Thanks for the encouragement.

Silver, I'll PM my location.

Today was heavy lowers
High pull 135x6x2,155x6
Push Press 155x5,165x3,175x1,1,miss
Squats 175x8,225x5,315x5,8
Jump shrugs 65x6x3

Jump shrugs 65x6x3

What added benefits does the jump have as opposed to normal shrugs?

What added benefits does the jump have as opposed to normal shrugs?

It's a partial movement for olympic training. It's all about leg explosiveness, not at all about trap development.

Today was heavy uppers
Bench 135x5,185x5,225x2,2
Chins 4,2,2
Floor press 155x6x2
1-arm DB row 60x5,70x5,80x5
Hammer curl 35x6x3
Dead bug ab excersize

I've narrowed my grip a bit on push press and on bench, which seems to put my shoulders into a groove they can live with. I'm excited about that. Also, this strength routine is working great, and making me happy. Next week I'll deload, then I'll change some things around and hit it again, still with a strength focus.

One thing I need to do is add more shoulder mobility work. I have the time now, as this routine only takes 40mins as opposed to the 70 mins my volume/hypertrophy routines took.

Bench 135x5,185x5,225x2,2

What does the last ",2" signify? You did 2 sets of 225x2?

Are your workouts based around any specific program (e.g. Art of Waterbury etc) or are they of your own design?

What does the last ",2" signify? You did 2 sets of 225x2?

Are your workouts based around any specific program (e.g. Art of Waterbury etc) or are they of your own design?

1) Yes, 2 sets of 2. I realize that's not consistent with my usual notation, it just seemed right at the time. I should say 225x2x2, I suppose:rolleyes:

2) I wanted something WS4SB-esque, with the ME/RE days concept. But I wanted specific lifts, so I bastardized it. Plus I want to progress toward clean and jerk. Then Chicanerous looked at it and helped me to unfuck it in places. Overall, I'm real happy with it. In the next iteration, I'll switch out some lifts altogether, and put others on different days. For instance, I think I'll put front squats on heavy leg day, and back squats on less heavy leg day for a month, and stuff like that. I'll throw in RDLs instead of Deads. Oh hell, I'll work on it now.

Day one(Monday)
Hang clean 3x6
Push Press to heavy singles
Front squats to heavy singles
RDLs off floor 3x6
Step ups 3x12
Seated calf raises 3x6
scapula pushups 2x20
external shoulder rotations 3x6

Day 2(Wed)
Bench to heavy triples
negative chins 4x6
Incline DB bench or floor press 2x6
BO row to 5RM
any old curls 3x6
Mile run
ab work

Day 3(Thurs)
WG high pull 4x6
push press 4x6
back squat 4x12
split squats 2x12
GMs 2x15
Straight-arm lat pulldowns 2x20

Day 4(Fri)
Incline DB bench 3x8
Lat pulldown 3x8
Cable crossover 4x15
Seated row 4x15
any old curl 3x8
lying tricep extension 3x8
Ab work

I could see alternating this with the other one every month to help avoid stagnation.

What's a high pull?

What's a high pull?

When done with a wide grip, it look pretty much like this, except I was taught to start with it just above the knee, rather than just below.
1964419645
You can also do it with a clean grip, which makes it an accessory to the clean. You make the triple extention like you're going to clean the bar, but then you don't catch it.

Today was RE lowers

WG high pull 115x6x3
Push press 115x6,135x6x2
Front squat 135x5x5
Deads 135x5,205x5x2,255x5x2
GM 75x15x2

So this is deload week, and I decided to mess around a bit, so instead of doing both high pulls and push press, I did hang clean to push press. It took a lot out of me. I liked it.

So I have this friend that I went to HS and college with, and he's like a walking T-nation. Nothing I do is ever quite right, and he always makes belittling comments. So he came over today and was giving me crap about having a "Gut." I don't have a gut, and I'm not self-conscious about it, but it irritated the crap out of me since I've been busting it in the gym. Also, I apparently am not competent to manage my own career, my own home, my love life, or my religion. I don't know whether he's gotten more annoying over the years, or if I just have less of a tolerance for it, but I think he's on the fast track out of my life. I don't need negative people hanging around and dragging me down.:bang: :bang:

Oh, my shoulder mobility is waaaaaaaaaaay up. I'm excited.

So this is deload week, and I decided to mess around a bit, so instead of doing both high pulls and push press, I did hang clean to push press. It took a lot out of me. I liked it.

So I have this friend that I went to HS and college with, and he's like a walking T-nation. Nothing I do is ever quite right, and he always makes belittling comments. So he came over today and was giving me crap about having a "Gut." I don't have a gut, and I'm not self-conscious about it, but it irritated the crap out of me since I've been busting it in the gym. Also, I apparently am not competent to manage my own career, my own home, my love life, or my religion. I don't know whether he's gotten more annoying over the years, or if I just have less of a tolerance for it, but I think he's on the fast track out of my life. I don't need negative people hanging around and dragging me down.:bang: :bang:

Smite him with your mighty forearms.

That's a tough one about your friend. I have a friend that I've known since high school who has some of those traits; he finds it difficult to see the bright side of things and while not belittling my accomplishments, he likes to poke fun. Of course the sarcasm only travels a one way street because when it's going the other way it's not appreciated at all. Due to this and other reasons we don't see each other too often although we only live about fifteen miles apart. It's too bad because I still consider him a friend.

Have you tried talking to your friend about what's bothering you; he may not realize how overwhelmingly negative he is and the effect that it's having on your relationship.

So I have this friend that I went to HS and college with, and he's like a walking T-nation. Nothing I do is ever quite right, and he always makes belittling comments.
I find that sometime people do it to make themselves feel better.

So he came over today and was giving me crap about having a "Gut." I don't have a gut, and I'm not self-conscious about it, but it irritated the crap out of me since I've been busting it in the gym. Also, I apparently am not competent to manage my own career, my own home, my love life, or my religion.
Dont you just love when people give advice, when you're not asking for it? :mad:


I don't know whether he's gotten more annoying over the years, or if I just have less of a tolerance for it, but I think he's on the fast track out of my life. I don't need negative people hanging around and dragging me down.:bang: :bang:
he doesnt deserve you :whistle:

I apparently am not competent to manage my own career, my own home, my love life, or my religion.
IWAC, you rock.

Your friend wouldn't choose to do things the way that you do them. But you're you; he's him. His opinion is irrelevant.

he's like a walking T-nation. Nothing I do is ever quite right, and he always makes belittling comments.

:lol: Nice one. :lol:

Thanks for the kind words.:o

I picked up Tool's 10,000 days CD. I'm on the 4th song. Seems cool so far. I know I'm a dinosaur with my CDs, but I pretty much only listen in the car. At home it's plain old radio.

I need to get a computer. I hear Vista has some snazzy voice recognition built in, so that could be good for my writing. I don't know if I need a laptop, because I don't know how often I'll want to take it with me. Discuss.

Thanks for the kind words.:o

I picked up Tool's 10,000 days CD. I'm on the 4th song. Seems cool so far. I know I'm a dinosaur with my CDs, but I pretty much only listen in the car. At home it's plain old radio.

I need to get a computer. I hear Vista has some snazzy voice recognition built in, so that could be good for my writing. I don't know if I need a laptop, because I don't know how often I'll want to take it with me. Discuss.

http://www.apple.com/imac/
:nod:

I was an avid Windows/PC user until last summer, then I bought a Macbook just because I felt like it. OS X is so goddamn awesome. Everything about it is just so easy to use. Everything is really intuitive, options are where they should be, it's helluva easy to configure and customise...

Oh and the units themselves are quite purdy. I'd like an iMac just cos they look awesome, althuogh I don't really need one.

Thanks for the kind words.:o

I picked up Tool's 10,000 days CD. I'm on the 4th song. Seems cool so far. I know I'm a dinosaur with my CDs, but I pretty much only listen in the car. At home it's plain old radio.

I need to get a computer. I hear Vista has some snazzy voice recognition built in, so that could be good for my writing. I don't know if I need a laptop, because I don't know how often I'll want to take it with me. Discuss.

I can't discuss Vista because I don't know enough about the OS, but the laptop vs. desktop debate comes down to two main issues.

First, do you need the portability? If yes, then the discussion is complete. If you perceive the need to only take the machine with you occasionally you then have to weigh the value of the premium you'll pay for performance against the added value you'd garner from the machine's mobility.

Space is another consideraton. If you don't have the space for a full desk top set up then the smaller footprint of laptops is probably worth the premium mentioned above, although there can be some very creative set ups that don't take up a lot of space.

FYI, I'm on a desktop because I don't need portability. My wife, who occasionally does, has a lap top. The kids have desktops.

I suspect I'll end up with a desktop because I have the space, and I don't think I need portability as much as I need features and a lower price.

Haven't used Vista yet, but I second the laptop vs. desktop comments. I abhor Macs and never advocate their use. In the past 3 years of law school (where almost everyone has computers), I've listened to neverending comments like "Oh, but will it work on a Mac?" I'd hate to deal with that.

Desktops have gotten pretty snazzy for reasonably prices. I look forward to when I need to upgrade.

Haven't used Vista yet, but I second the laptop vs. desktop comments. I abhor Macs and never advocate their use. In the past 3 years of law school (where almost everyone has computers), I've listened to neverending comments like "Oh, but will it work on a Mac?" I'd hate to deal with that.

Practically everything runs on a Mac now, or there's a good Mac equivalent software. Unless you're a gamer or use some specific proprietary software then OS X really is vastly superior to Windows in almost every way.

My roommate recently got a new laptop and it came with Vista. She hates it. She's constantly complaining about it and is actually planning on downgrading to XP:blank:

Practically everything runs on a Mac now, or there's a good Mac equivalent software. Unless you're a gamer or use some specific proprietary software then OS X really is vastly superior to Windows in almost every way.

While I don't doubt that "practically" everything runs or has an equivalent, it's enough of a pain in the ass that I wouldn't want to deal with it, but that's me. I have managed to avoid having any significant OS related problems on either my laptop (XP Home) or my desktop (XP Pro). The desktop I've had since probably '02 and the laptop since '04.

I really just replied because I wanted the first post on the next page. :o

Doesnt sound very much like a good friend. I advocate saying something, and if not, than like you said, the friendship will probably just run it's course and fade out naturally.

I like my laptop. I can curl up on the couch with it or get down on the floor and be more comfortable. But of course I dont need a real fancy computer with lots of bells and whistles or whatever and mine gets the job done (a Dell.)

I really just replied because I wanted the first post on the next page. :o

Unconventional!


Deloading uppers today
Bench 135x8,185x6x3, which is still a huge advancement from where I was a month ago.
Chins BWx2x4
1-arm DB row 60x6x3
Incline DB bench 60x6x2
Hammer curl 35x6,40x6x2
Reverse crunches

Unconventional!


:lol:

:flex:

Tonight I woke up looking large and lean. There's no accounting for this, as two of my meals last night were half a pizza and 4 sausage biscuits from Rotten Ronnie's house of scalding coffee and gecko burritos.

I was reading an article on intentionally overtraining a muscle group last night. It sounded viable to me, since my current routine hits triceps 4x/wk, and my tris are flourishing. I was thinking of doing lats in every workout for a while.

I can't quite do a dead hang chin yet. I need to start doing big sets of negative chins again. I just feel like a tard doing them.

Tonight I woke up looking large and lean. There's no accounting for this, as two of my meals last night were half a pizza and 4 sausage biscuits from Rotten Ronnie's house of scalding coffee and gecko burritos.

Carb and fat shock - always make wonders for deprived muscles. Too bad it doesn't work as a long-term strategy.. :cool:

I was reading an article on intentionally overtraining a muscle group last night. It sounded viable to me, since my current routine hits triceps 4x/wk, and my tris are flourishing. I was thinking of doing lats in every workout for a while.

Was it Staleys article on T-nation? I found it very interesting, and I might just try that on my crappy benching. It goes somewhat in line with Waterburys ideas of very frequent training (well, not the overtraining part) and the booster sessions too. There is a quote from yet another article which I can't remember who authored: "If it's important do it every day". They all seem to hang together - bet there is something in it.

Staleys discussion of hamstring training made me think as well. I always use sumo deadlifts or RDL's as the "low-rep" exercise for my hams, and, if I do them, leg curls at higher reps. He had it the other way around.

Was it Staleys article on T-nation? I found it very interesting, and I might just try that on my crappy benching. It goes somewhat in line with Waterburys ideas of very frequent training (well, not the overtraining part) and the booster sessions too. There is a quote from yet another article which I can't remember who authored: "If it's important do it every day". They all seem to hang together - bet there is something in it.



Yeah, that's the article.

WG high pull 115x6,135x6x2
Push Press 135x6x3
Front squat 135x5x5
RDL 135x5x2,185x5x3
GMs 75x15x2
Reverse crunches

I seriously need to take some pics and measurements. Nag me.